Grains Beneficial For Weight Loss And Strength Building After Delivery

A good balanced diet enriched with sufficient quantities of important nutrients is the soul medicine in making a fast recovery after a normal delivery. An important part of this diet includes various cereal grains such as jowar, bajra, ragi, wheat, rice and so on. They are an important source of carbohydrates, proteins and fibers, as well as micronutrients such as magnesium, zinc and a couple vitamins [ Vitamin E & B]. Whole grain cereals also help in boosting bowel activities, reducing problems such as constipation.

From so many varieties available, it can be tricky to choose a particular grain that’ll help you lose weight without compromising your strength. Let’s look up these grains in detail and how see they are beneficial for you-

JOWAR AND BAJRA

Jowar is rich in fibers and helps in reducing cholesterol. Bajra too is gluten-free and rich in proteins. As a vegetarian, it is important for you to add this in your diet after a delivery to boost your energy levels. You can safely consume this everyday if you are considering to lose your pregnancy weight.

The most common way to consume this is in the form of a jowar-bajra roti. You can pair it with curd, raita or a chutney. Jowar Bajra roti is rich in potassium which helps in lowering blood pressure and magnesium which strengthens your bones. It’s also good for diabetic patients since jowar and bajra are complex carbs that get slowly absorbed in your bloodstream.

Making the dough with warm water is supposed to bring out the best qualities in these millets. Bajra is a better bet in winters, where jowar is better for summer months. These millets help in balancing Kapha as per Ayurveda. Have your Bajra with your regular vegetable followed by jaggery and you have iron and calcium both. Jowar contains vitamin C, nutrients, fibre and is gluten free, making it wonderful to replenish all that you have lost during child birth.

Each jowar-bajra roti give 101 calories. Of this carbs comprise 56 calories, proteins 9 calories and the rest 37 calories comprise of fats.

NACHNI or RAGI FLOUR

Ragi flour can be used to make rotis, dosa, bread, idli and even cake! It is a good source of protein which helps in the healing of cells and tissues. The antioxidant properties present in ragi helps your body to fight against infections. Because of its high fiber content, you are less likely to binge eat. Ragi flour helps in boosting your metabolism and digestion as well. Being gluten-free, nachni or ragi-flour is a great food that you can incorporate in your daily diet.

Ragi is rich in magnesium, which lowers insulin resistance. Therefore, ragi flour creates low sugar levels as compared to wheat and is a good source of food for the diabetic patients.

One ragi roti gives you 94 calories. Out of this—- carbohydrates comprise 56 calories, proteins 7 calories and the rest 31 calories comprise of fats.

WHEAT

Most Indian diets consists of rotis made from wheat or atta. It is a staple food in almost all Indian households. Although not gluten-free, wheat has it owns nutritional benefits.

Wheat is a good replacement for diabetic patients who cannot consume rice. It is a good source of several vitamins and minerals such as selenium, manganese, copper, etc.

One Chapati gives 104 calories. Out of this—- carbohydrates comprise 63 calories, proteins 10 calories and remaining 33 calories come from fat.

MAIDA

Maida must be avoided if you are trying to cut out unnecessary calories. Wheat flour is preferred over maida because the former contains fiber, vitamins and minerals whereas maida is just an empty source of calories. Maida is a super refined form and all form of important components- fiber, proteins, minerals, antioxidants- is stripped from it. Maida is also known to cause cardiovascular and digestive problems.

A small maida chapati gives you 80 calories. It contains 3 gm of protein, 0.4 gm of fat and 15 gm of carbohydrates.

RICE

Brown rice is a better option but you can also consume the normal white rice in required quantities. Rice is a good source of energy and makes you feel full for longer time-frames. Try to consume it with good quantities of vegetable and daal to maintain a nutritious diet.

130 calories from the consumption of 100 gm of rice is quite a good number, if you are consuming everything in moderation.

GLUTEN-FREE DIETS

Gluten-free diets help in boosting your digestion, reduces chronic inflammation and promotes weight loss. Some gluten-free cereal grains are- bajra, jowar, nachni, teff, etc. Following such a strict diet is not a necessity if you do not suffer from any celiac disease. Off course, the new trend today is to avoid cereals with gluten in it but it is not convenient for many to follow through such plans every day so it’s completely normal if you stick to a basic Indian daal-chawal-roti diet for your post-pregnancy weight loss journey. Combine it with low-intensity workouts and you will be down those pounds before your child can speak their first words!

That’s all for this blog. Hope you find it useful. Goodluck

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