Healthy drinks behind the fitness
The fluid is very important to maintain our body's hydration and temperature. It also helps to remove wastage from our body and plays an important role to maintain mental stability. A normal healthy person loses around 700-800 ml. of water through sweating or respiration and around 1000-2000 ml is lost through urination. Therefore, the body needs to maintain the balance of water to prevent dehydration and for the proper functioning of the kidneys. Around 2-3 liters of fluid intake is recommended for a healthy adult.
Fluid means not only water. It also includes juice, soup, tea, etc. It is often monotonous to drink 2-3 liters of water daily, right? Therefore, for a change, you can substitute some of your daily water requirement with some healthy drinks that will help you to maintain the fluid balance in your body, as well as provide nutritional benefits.
Let’s discuss some healthy drinks for fitness:
1. Water:
Water percentage in a human body is around 75-78% for an infant, 60% for an adult male and 50-60% for an adult female. Water plays a huge role to maintain the balance of body functions. If water balance is hampered due to any reason, it may affect your kidney, liver, lungs, and digestive systems.
Regular intake of sufficient amount of water also helps in weight loss, proper digestion, prevention of constipation, and nourishment of the skin.
Around 3-3.5 liters of water for an adult male and around 2.5-3 liters of water for an adult female is recommended daily. If you can take one glass of luck warm water at an empty stomach every morning, it will help to wash out harmful toxins from your body. It will also help in reducing weight, help in the nourishment of your skin and improve the creation of new blood cells.
2. Green Tea:
Tea is one of the most popular hot beverages around the world. Starting your day with a cup of hot green tea provides a refreshing experience. Green tea is full of antioxidants like EGCG (epigallocatechin gallate), which help to protect our body from diseases and boost the immune system. Green tea also helps in weight loss, in maintaining the nourishment of the skin, in controlling the blood sugar level, in maintaining the cholesterol levels and also in the reduction of heart ailments. Catechins, another polyphenolic compound present in green tea helps to boost body metabolism and improves the energy-burning capacity.
How to prepare:
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Boil a cup of water.
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Dip a tea bag or put ½ teaspoon of tea leaf into the boiled water and cover it for 1 minute.
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Remove the tea bag or filter the leaf from water. Now your hot refreshing tea is ready.
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Take one or two cups of green tea daily.
3. Lime water with ginger:
Lime contains ascorbic acid, other vitamins, minerals, dietary fiber, etc. Lime may help to improve the immune system, wound healing, proper digestion, weight loss, and skin nourishment.
Ginger contains Gingerol, which is known for its medicinal effects. A small piece of ginger helps to reduce vomiting tendency, improve the cholesterol level, reduce muscle pain and decrease the risk of heart disease.
Therefore, if you take these ingredients with water at morning in the empty stomach you can experience the following benefits:
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Stronger immune system
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Better digestion
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Controlled blood sugar level
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Better bowel movement
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Protection from cold & cough
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Weight loss
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Skin nourishment.
How to prepare:
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Take one glass of warm water
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Add the extract of one-piece lime
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Add the extract of one small piece of ginger and mix it well
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Now your drink is ready. Take it every morning in an empty stomach.
4. Cumin water:
Cumin is a very popular spice worldwide. Cumin is not only a good spice to add taste in food but is also full of nutrients. Cumin is an excellent source of iron, calcium, potassium, phosphorus and vitamins A, C, E, K, B-complex.
When cumin is added regularly to our diet it provides the following benefits:
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It acts as an antioxidant to protect the body from diseases
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Cuminaldehyde, the main component of the essential oil extracted from cumin seeds, helps to improve the digestive system, prevents gas formation, improves the bowel movement and provides relief from stomach issues.
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Cumin helps to burn body fat and maintain body weight. It also accelerates body metabolism.
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Some research has shown that regular consumption of cumin seeds may reduce the chances of diabetes.
How to prepare:
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Take 1½ - 2 tablespoons of cumin seeds
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Soak it in a glass of water for a full night
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At morning boil the mixture and let it cool to room temperature
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Separate the seeds by filtration and take the water in an empty stomach.
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You can also add lime extract and one teaspoon of honey for better results.
5. Salted lassi:
‘Lassi’ is a very popular cold beverage in India, especially in summer. It is prepared by mixing curd or yogurt with a glass of water. Low-fat yogurt or curd is rich in proteins, calcium, and vitamins. Probiotics, which known as good bacteria are also present in yogurt. Probiotics help to improve the overall digestive system.
Lassi provides the following health benefits:
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Helps to improve the overall digestion system
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Boost up the immune system
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Due to the presence of protein, it helps to improve the muscle mass
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Helps to reduce body weight
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The presence of Calcium in lassi helps to improve bone health.
How to prepare:
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Take a glass of cold water or water at room temperature
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Add 3-4 tablespoons of curd on it
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Add salt according to taste and mix it very well.
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You can also add some fruits like strawberry, mango, etc.
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If you need calories then you can add a little amount of sugar
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Take this drink in the mid-morning, evening, or after physical activity, whenever you want.
6. Soups:
soups are very popular hot snacks for people of all age groups, especially children. You can make soup in different ways like the addition of vegetables, chickens, corn, etc. The addition of different types of food ingredients provides a sufficient amount of vitamins, minerals, fiber and protein in the body.
How to prepare:
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Take different types of vegetables or small pieces of chicken pieces or corn for boiling in water. After boiling, separate the ingredients from the extracted water.
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Fry the ingredients with small pieces of ginger and coriander leaves in a little amount of oil.
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Add tomato sauce and mix it well
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Add the extracted water in the mixture and add some cornflower with it.
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Add sugar and salt according to taste, and mix it continuously until it boils.
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Now, the dish is ready to serve. Add some black salt or black pepper according to your taste.
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You can consume it either as a meal or as a snack at any time of the day. It is very healthy food for children’s growth and development.
These are some of the drinks that help to maintain your body’s health and fitness. Dishes are ready for you, now the choice is yours which one you want to choose for your fitness.
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