#hydration drinks

That neon-colored drinks packed in plastic bottles are a common sight nowadays. Those drinks not only look appealing but have a great impact on health. Even that packaged water tastes different due to added minerals which are beneficial for our health.

Before going into depth, let us know the basics.

What is ‘Electrolyte’?

These are the minerals found in the blood. Electrolytes help in regulating and controlling the fluid balance of the body. In basic body functions such as regulation of blood pressure, muscle contraction, and general functioning, electrolytes play a major role.

What are the big three electrolytes?

The three electrolytes are

●       Magnesium

●       Sodium

●       Potassium

Other electrolytes that the human body includes are:

●       Calcium

●       Bicarbonate

●       Chloride

●       Phosphate

Facts on electrolytes:

●       Electrolytes are an important element for the proper functioning of the human body

●       Vegetables and fresh fruits are great sources of electrolytes.

●       Electrolyte imbalance may cause weakness, seizures, twitching, and heart disturbance.

●       Compared to youth, the older generation is at a higher risk of electrolyte imbalance. 

What will happen if there is a shortage of electrolytes in blood?

Our bodies need a required amount of electrolytes for good health and performance. Losing these minerals could result in dehydration, vomiting, and diarrhea. This could be a lousy experience. There might be muscle cramping and spasms too.

For instance, to contract, a muscle needs calcium, potassium, and sodium. If any of the above three is imbalanced, the result could be muscle weakness or excessive contraction. Electrolytes also help in carrying electrical impulses from muscles, heart, and nerve cells to the brain.

How to treat electrolyte imbalance?

Electrolyte imbalance involves

●       High levels of electrolytes

●       Low levels of electrolytes

In the prior case, treatment will be dependent on the excess. Low levels are usually supplemented.

There is a concept of Oral rehydration Therapy. The World Health Organization (WHO) has approved a solution to be used in the therapy.

It consists of:

●       2.6 grams (g) of sodium

●       1.5 g of potassium chloride

●       2.9 g of sodium citrate

These are dissolved in 1 liter (l) of water and given orally.

What are the potential benefits of electrolytes?

1.     Improves Exercise Performance

Electrolyte enhanced water benefits fitness enthusiasts by maintaining the optimum water-level in the body. There is a large amount of energy and electrolytes lost during exercise. The sweat released contains a major portion of sodium which the body loses.  On average, 1 gram of sodium is lost with every liter of sweat (The body needs some additional fluids other than water. Electrolyte loaded drinks help to restore the balance and would improve performance.

2.     Rehydration

If the body is dehydrated, it can stop functioning regularly. Some symptoms of dehydration include thirst, dried lips and skin, nausea, and, dizzyness. Infants and young children are at high risk of diarrhea and vomiting condition. This could lead to dehydration. As per the American Academy of Pediatrics, oral rehydration should be used as the first solution to the illness. This oral rehydration solution is usually a combination of water, carbohydrates, and electrolytes. However, it is not recommended for treating severe diarrhea. If the illness lasts for more than 24 hours, one should seek medical help.

3.     Preventing Heat-Stroke

A hot environment can sometimes be a villain. Heat-strokes refer to heat-related illness which could range from mild to fatal. The body manages heat naturally through the process of precipitation. It cools down itself by releasing the heat through your skin and by sweating. However, in hot weather, this system might fail. Electrolyte drinks come to the rescue in such situations. These mineral-filled drinks help the body to restore essential fluids.

EndNote:

The human body is made up of chemicals. An imbalance in these chemicals could have a severe effect on the functioning of the body. Now you know the potential reason why those weak students used to faint during the school assembly.

Recently I was diagnosed hyperplasia and the doctors were after me for removal of my uterus. I was against it and chose naturopathy and homeopathy as a remedy and in the process, I lost about 5kgs weight. I am a yoga lover and an art-of-living teacher. So, losing first 5kgs was not a big task but after that my weight got stuck.That inspired me to try a nutritionist for next 5kgs.

Chicken is undeniably the top choice for non-vegetarians, and it can be enjoyed at any time and in any form. This lean protein is low in calories and fat, making it an excellent source of vitamins and minerals. Chicken sandwiches are incredibly versatile and can be prepared in numerous ways. Today, we will prepare it in the classic tandoori style. Not only is chicken a high-quality protein for building and repairing muscle tissue, but a single chicken serving can contain up to 10-20 grams of protein. Furthermore, chicken is an exceptional source of iron, essential for energy production and a robust immune system. With its rich amino acid content, chicken contributes to muscle tissue development. Additionally, the presence of niacin, a B vitamin, ensures efficient nutrient absorption and digestion in our bodies.

Ingredient:

For Marination:

Chicken Breast – 1 Small

Hung Curd – 2 Tablespoon

Ginger Garlic Paste – 1 Tsp

Turmeric Powder – ¼ Tsp

Kashmiri Red Chilli Powder – 1 Tsp

Red Chilli Powder – ¼ Tsp (Optional, Skip If You Prefer Less Spicy)

Coriander Powder – 1 Tsp

Tandoori Chicken Masala – 1 Tsp

Kasuri Methi – 1 Tsp

Salt to Taste

For assembling the Tandoori chicken sandwich:

Bread – 2 Slice

Green Chutney – 1 Tablespoon

Butter – 1 Teaspoon

Tomato Slices – a few

Lettuce – a few leaves

For grilling the Tandoori chicken:

 Oil – 1-2 Tsp

Method:

Marinate the chicken with the ingredients listed and set it aside in the refrigerator for 30 minutes.

Heat a grill pan over medium heat and grease it with oil.

Grill the chicken until charred marks appear on both sides and the chicken is fully cooked.

Set it aside and let it rest for 10 minutes.

Chop the chicken and keep it aside on a plate, covering it.

To assemble the sandwich, spread some butter, green chutney and sauce on both slices of bread

Then layer once slice of bread with the tandoori chicken, tomato slices and lettuce.

Sprinkle some salt and pepper powder on top

Cover the sandwich with other slice of bread and apply butter on the outer side of the bread

Heat a grill pan or Tawa on medium heat.

Place the buttered side facing the pan/Tawa, apply a little amount of butter on the top.

Toast the sandwich until crisp on both sides and remove it to a plate.

Your grilled tandoori chicken sandwich is ready to serve!

Soya chunks and chana dal are good source of protein and high in fibre which helps feel full for longer and does not cause rapid spike in the blood sugar levels. Its high fiber properties also help with better management of blood cholesterol levels in the body. Provides essential vitamins and minerals like magnesium, folate, iron and Zinc. The nutrients in chana is beneficial for boosting immune system. Spices like garlic, ginger, cinnamon, cloves, elaichi are loaded with antioxidants, such as flavonoids and polyphenols, which help protect cells from damage caused by free radicals. Soya chana dal tikki can be consumed as a snack or as a high protein wholesome meal.

Ingredients:

Soya Granules – 1 Cup

Soaked Chana Dal – 1 Cup

Garlic Pods – 3-4 in no

Grated Ginger – 1 Teaspoon

Cinnamon – 1 small piece

Cloves – 3 in no

Elaichi – 1 in no

Chopped Onion – 1 Small

Chopped Green chilly – 1-2

Chopped Coriander – 1 tsp

Salt – to taste

Oil – to shallow fry

Method:

Soak soya granules in hot water for 5 minutes.

Drain the water and wash it with cold water. Squeeze out access water if present.

Pressure cook chana along with cinnamon, cloves, elaichi, salt for 2-3 whistles.

Take a bowl and add soya granules

Pressure-cooked chana dal, chopped onion, green chilies, salt to taste, chopped coriander & mix it.

Mash the mixture properly to mix all the ingredients.

Shape into tikki form and shallow fry with oil until golden brown from both the sides

Serve hot with green chutney

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Chicken is a rich source of protein. Protein, in particular, is necessary for tissue growth and repair, as well as maintaining muscle mass. It also contains a good amount of selenium. Selenium is a trace mineral required for healthy immune function, thyroid function, and fertility.

Chicken is also high in B complex Vitamins such as Niacin, Vitamin B6, and Vitamin B12, all of which are important for energy production, DNA synthesis, and brain health. Increasing your protein consumption will help you feel more satisfied, lose weight, and keep your lean body mass. This chicken salad recipe is perfect combination of high biological value protein along with being high on fiber.

Ingredient:

Chicken Breast – 100 gms

Lettuce – 1 Cup

Cucumber – ½ Cup Chopped

Yellow bell pepper – ½ Cup Chopped

Red bell pepper– ½ Cup Chopped

Hung Curd – ½ Cup

Lime Juice – 2 Tsp

Salt – to taste

Black Pepper Powder – ½ Tsp

Olive Oil – 1 Tsp

Method:

Marinate the chicken breast with salt, pepper powder and lime juice and set is aside for 30 minutes

Shallow fry or grill the marinated chicken with 1 teaspoon olive oil

Once the chicken breast cooked well and tender and juicy cut it into medium sized strips

In a bowl, add all the above mentioned chopped vegetables and the shredded chicken and mix well

Now add hung curd, salt, pepper powder, lime juice and mix well

Ensure everything is well mixed and evenly coated.

Serve immediately as a refreshing and nutritious meal option.

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Horsegram soup is made from highly nutritious horsegram legume. Horsegram is high in fibre and protein & helps you stay satiated. It can be had as appetiser or a meal by itself, especially for those who want to eat healthy and light. It has anti-inflammatory properties. It has good antioxidant content which helps boost immune system. The fibre in horsegram aids digestion, prevents constipation.

Ingredients:

Raw Whole Horse Gram / Kollu / Kulith – ½ cup

Water – 3 cups approximately

Oil – 1 tsp

Mustard Seeds – ½ tsp

Urad dal – ½ tsp

Asafoetida / Hing – a pinch

Turmeric Powder – ½ tsp

Cumin Seeds – 1 tsp

Curry leaves – 2 sprig

Tamarind Pulp – 1 to 2 Tbsp

Salt to taste

Black Pepper powder – ¼ tsp

Coriander leaves a handful finely chopped

Method:

Dry roast horsegram in pan and pressure cook for 8-10 whistles

Drain the water once cool & keep the water aside and finely blenderise it to form a smooth puree.

Heat oil in a pan, add mustard, cumin, urad dal, hing , curry leaves, and let it splutter.

Add turmeric and add horsegram water, horsegram puree, mix well and bring it to boil.

Add in tamarind pulp, pepper powder & salt as per taste.

Simmer for few minutes, garnish with coriander leaves and serve hot.

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