Now we have all heard how Prime Minister Narendra Modi has made it a degree to have makhanas (fox nuts or lotus seeds) at the very least 300 days of the yr for good well being. The truth is, makhana has been utilized in conventional diets for hundreds of years as an immunity-boosting superfood that’s full of fibre, complicated carbohydrates, protein, antioxidants and important minerals.
In a nutshell, makhana is an efficient dietary software to assist handle persistent diseases of Indians. It’s cholesterol-free, low in sodium and saturated fat, which makes it a heart-healthy snack. The excessive potassium and low sodium ranges assist management blood stress, decreasing the danger of hypertension. Its antioxidant exercise additionally helps in higher cardiovascular well being by decreasing cell harm. With a low glycaemic index, it stabilises blood sugar ranges. Low in energy however wealthy in fibre and protein, it prevents overeating. On account of this purpose, it’s recommended as a wholesome substitute for processed meals for people who find themselves on a weight reduction or upkeep eating regimen. Lastly, it’s good for intestine well being, selling good micro organism.
How a lot makhana is suitable for eating each day?
The really helpful consumption might fluctuate relying on a person’s dietary requirement.
· For rising protein consumption, devour 30-50 grams of makhana each day, blended with an equal portion of roasted grams to reinforce protein high quality and amino acid steadiness. This mix gives a better protein content material, making it a fantastic snack for muscle restore and total energy.
· Only a handful of makhana, the roasted kind or blended with nuts or seeds, makes for a wholesome in-between snack.
· For people wanting to extend their protein consumption, a reasonable extra is wholesome offered that it’s balanced with different protein sources within the eating regimen.
What are the uncomfortable side effects of overeating makhana?
Makhana is protected for most individuals however given its fibre content material, guarantee moderation to keep away from any digestive points like gasoline or bloating. Since it’s potassium-abundant, ingestion in excessive portions can have an effect on electrolyte steadiness in these with kidney points.
What’s one of the best ways to have makhana?
It may be consumed at any time of the day, so long as it’s eaten in the best proportion and paired with a balanced meal.
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• Roasted Makhana – Dry roast makhana in a pan with minimal ghee or olive oil for a light-weight, crunchy snack. Including a pinch of salt, pepper, or turmeric enhances each flavour and advantages.
• Makhana with Milk – Boil makhana in milk and add nuts, saffron, or cardamom for a nourishing and protein-rich meal that helps bone well being and immunity.
• Makhana in Curries – Incorporate makhana into curries and gravies to reinforce texture, thickness, and dietary worth.
• Makhana Chaat – Combine roasted makhana with chopped roasted grams or peanuts, contemporary greens, lemon juice and delicate spices for a flavorful, protein-rich snack.
(Bhakti Samant is Chief Dietician, Kokilaben Dhirubhai Ambani Hospital, Mumbai)
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