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Undoubtedly we all hate when our mom force us to have bottle gourd (lauki/ghiya) in our platter. But did you know that they are one of the favorite vegetables in Indian cuisine and has numerous health benefits. Though, this vegetable is disliked by the children and young people, old people consume it for its benefits in maintaining the good body and good health.
Bottle gourd (a. k. a Lageneria vulgaris) is one of the earliest vegetables cultivated by man, believed to be originated in Africa. It is yellowish-green in color and has white pulp with white seeds embedded in the spongy flesh. It is also known by other names such as bottle squash, white gourd, calabash gourd, lauki, doodhi and ghiya. It belongs to Cucurbitaceae family and is now widely cultivated throughout the tropics, especially India, Sri Lanka, Indonesia, Malaysia, Philippines, China, tropical Africa and South America.
Bottle Gourd has many properties that are valued in traditional healing. Here are a few of them:
Low in Calories and Fat: The bottle gourd is low in fat (just 0. 1 gm in 100 gm edible portion) and calories (15 calories in 100 gm) yet high in dietary fiber. It is comprised of 96% water and provides multiple vitamins (vitamin C and some B vitamins) and minerals (iron, sodium, potassium, and trace elements). If you are on a low calorie diet eating bottle gourd is an excellent addition to your diet.
Cooling effect: As bottle gourd is mostly made of water, cooked bottle gourd is not only easy to digest but also contains cooling, calming and diuretic properties. A glass of bottle gourd juice taken in the morning can help prevent heat stroke during summers and cool the body.
Aids against constipation: Bottle gourd, being a good source of fiber content and easy to digest, tremendously helps in curing digestion related disorders like constipation, flatulence and piles.
Urinary disorders: Include a glass of fresh bottle gourd juice mixed with a teaspoon of lime juice in your daily diet. It serves as an alkaline mixture that cures the burning sensation in the urinary passage because of high acid content in urine.
Aids weight loss: Being low in calories and fat, and high in fiber and water makes bottle gourd an excellent food (both in cooked and juice form) to include in your diet when you are trying to maintain or lose weight. Consumption of bottle gourd juice on an empty stomach, first thing in the morning, helps to curb your hunger pangs.
Premature graying hair: According to Ayurveda, drinking a glass of bottle gourd juice in the morning daily can be very useful for treating graying hair.
Beneficial for skin: Bottle gourd is also good for the condition of your skin. You can include it in natural form for internal cleansing of your skin. It helps to protect against various types of skin infections. It also helps to prevent from condition of acne and other breakouts on your skin.
Insomnia: Mixture of bottle gourd juice a sesame oil acts as an effective medicine for insomnia. The cooked leaves of bottle gourd are also beneficial in the treatment of insomnia. The cooked leaves of bottle gourd taken as a vegetable are also beneficial in the treatment of insomnia.
Revitalizes the body: A glass of bottle gourd juice is a valuable medicine for excessive thirst due to severe diarrhea, diabetes and excessive use of fatty or fried foods. It also prevents excessive loss of sodium, quenches thirst and helps in preventing fatigue.
Other ailments: Bottle gourd also has the capacity to cure disorders like toothaches, jaundice and inflammation of kidneys.
Bottle gourd is an excellent way to supplement your diet as well as fend off and treat disease.
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Today’s families lead extremely busy and stressful lives that make it difficult for them to find the time to shop for, prepare, and eat several well-balanced meals everyday. An optimal diet supplies the required nutrients which are adequate for tissue maintenance, repair, and growth without excess energy intake.
Whether your goal is weight loss or muscle gain, what you eat before and after exercise can make the difference. Here is a list of fitness food that will enhance your workout:
Chocolate Milk: A study suggested that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel and repair tired muscles after a workout session. The research involved eight male runners drinking either 500 ml fat-free chocolate milk or 500 ml of a carbohydrate-only sports beverage with the same number of calories after each run. Researchers found that the muscles were better able to rebuild after the milk drink as compared with the carb-only drink. Also, drinking fat-free chocolate milk led to a higher concentration of glycogen - muscle fuel - in muscles 30 to 60 minutes after exercise as compared with the sports drink.
Coffee: Caffeine has long been known to increase alertness and endurance. A recent Australian study found that the runners who took about 95 mg of caffeine (equivalent to 250 ml cup of coffee) improved their 5 km run times by an average of 10 to 12 seconds. Additionally, a new study conducted by a team of University of Georgia researchers on a small sample of female volunteers found that moderate doses of caffeine (roughly equivalent to two cups of coffee) can cut post-workout muscle pain by up to 48 percent. The findings may be particularly relevant to people new to exercise, since they tend to experience the most soreness. Caffeine can make it easier for them to transition from that first week into a much longer exercise program. But be careful just how much caffeine you’re getting and where it’s coming from - extras like cream and sugar in large serving sizes can quickly counteract your fitness goals.
Almonds: Apart from being a good source of fiber, protein, calcium, magnesium and potassium, almonds are one of the best sources of alpha-tocopherol vitamin E - the form that is best absorbed by the body. According to a 2002 study, vitamin E may help ease muscle soreness from a rigorous workout. Vitamin E functions as an antioxidant, protecting your muscles from highly reactive and unstable molecules called free radicals generated during a workout. Free radicals contribute to your aching muscles and diminished performance.
Bananas: Bananas are a great way to fuel your body before or after exercise. They contain natural sugars for sustained energy which are very important for exercise. It is a rich source of potassium, vitamin B6, vitamin C, manganese and dietary fiber. Potassium from bananas helps to maintain normal blood pressure and heart function and also prevent muscle fatigue.
Pineapple & Papaya: Pineapple and Papaya are loaded with enzymes - bromelain and papain respectively - which promotes muscle strength and muscle elasticity. These enzymes not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.
Beans and Legumes: Beans are high in protein and have a lot of fiber. They are excellent at regulating your blood sugar. Heart diseases can be prevented by including beans and legumes in the diet as they are mainly able to lower cholesterol level in blood. They are loaded with complex carbohydrates, the nutrients that are responsible for providing energy to the muscles and brain.
Fish: The proteins from fish are easy digestible and easily absorbed into the body. Omega-3 fatty acids in fish help reduce cholesterol, maintain flexibility of arteries and veins and strengthen cardiac muscles. Omega-3’s can also decrease muscle-protein breakdown after your workout. Australian researchers found that cyclists who took fish oil for eight weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did.
Eggs: The amino acids in eggs are converted into muscle, skin, collagen, and other body tissue more efficiently than the proteins from any other food. This means a hard-boiled egg is an ideal muscle-repair food after a workout. Eggs are more satisfying than carbs, making you feel full longer.
Barley: Barley contains copper, phosphorus and zinc. It is also rich in fiber and has been known to lower high blood cholesterol. Barley also contains calcium and iron. The beta-glucan fiber in barley helps to protects from diabetes, heart diseases, high blood pressure and stroke. It has all the necessary nutrients required for continual cell building, cell regeneration and energy production and these processes are necessary for fitness.
Avacados: This fruit is high in monounsaturated fat, potassium content and is also a good source of vitamins A, B1, D, E, K & B. They are used in alternative medicine to treat arthritis, high cholesterol, and gum disease. It is not only rich in vitamins, minerals and fat, but also protein and carbohydrates, making it an awesome, pre- or post-workout meal.
Spinach is another muscle fuel. Researchers tested the effect of chemicals extracted from spinach (phytoecdysteroids) on samples of human muscle in the laboratory and found that they increased the protein synthesis by 120 percent, helping muscle tissue to repair itself faster after workout. However, you will have to eat more than 1 kg of spinach everyday to see these effects.
A proper routine of workout with healthy diet increase your efficiency. Fitness and exercise make your lifestyle healthier and you can live a long, healthy and happy life.
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