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Fitness Mantra
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Publishing-in-support-of,
EDUCREATION PUBLISHING
RZ 94, Sector - 6, Dwarka, New Delhi - 110075
Shubham Vihar, Mangla, Bilaspur, Chhattisgarh - 495001
Website: www.educreation.in
__________________________________________________
© Copyright, Author
All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form by any means, electronic, mechanical, magnetic, optical, chemical, manual, photocopying, recording or otherwise, without the prior written consent of its writer.
ISBN: 978-1-61813-426-4
Price: ` 664.00
The opinions/ contents expressed in this book are solely of the author and do not represent the opinions/ standings/ thoughts of Educreation.
Printed in India
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Fitness Mantra
Anjuman Singh
EDUCREATION PUBLISHING (Since 2011)
www.educreation.in
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About The Author
P Anjuman Singh, a very popular public figure, is the
author of this book. Though she is a Computer Engineer
by profession, she loves to write books on different ideas
and concepts. This book has been produced after a good
amount of research on people’s needs and requirements
and solutions to their problems. The author’s earlier
publication is a book on poems named “Silver Linings”,
a book that gained a lot of popularity in the market.
W
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About The Book
P This Book is meant to reach out to the various fitness
freaks who love to keep themselves fit and are searching
for some informative material that can help them in
achieving their goals of maintaining and promoting good
health . It can be used as a handy reference material for
finding various solutions to health related issues. This
book will be adored by those who are fond of beauty and
good looks as they will get a lot of useful material
related to natural beauty treatments and maintenance. It
mostly contains the knowledge about the various
benefits associated with the consumption of different
kinds of food items. W
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Dedication
P This Book is dedicated to my loving family and
relatives whose love and support has carved such a
wonderful and beautiful person in me. Thank you for all
the gifts you have given me in my life that makes my life
so special and worthy of existence. My upbringing has
got so much to do with the right values and paths shown
by my loved ones and I shall always feel obliged to them
for being a source of inspiration for me in helping out
the other people today.
W
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Content List
S. No. Contents Page
1. Glucose 2
2. Proteins and Fat 6
3. Complex Carbohydrates 9
4. Liver 13
5. Coconut 16
6. Apple 19
7. Cabbage 22
8. Carrot 25
9. Banana 28
10. Fish 31
11. Tomatoes 34
12. Cheese 37
13. Orange 40
14. Green tea 43
15. Maize 46
16. Almonds 49
17. Onions 52
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18. Food that help you lose weight 55
19. Effective ways to lose weight 59
20. Melanin and Keratin 62
21. Concluding Remarks 65
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Fitness Mantra
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Introduction
W
This is a book for those who love good health.
It contains few tips and guidelines to stay fit and
healthy through natural awareness about our body needs
and requirements and the variety of good health
promoting factors found in various types of consumables
we come across in our day to day life.
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1 Glucose
W
The food that plant produces during photosynthesisis are
known as Glucose, fructose and sucrose. Sucrose are
found in sugarcane. The crystalline sugar that we eat is
mainly sucrose. Fructose is found in many fruits.
Glucose is the simplest Carbohydrate. It is known as
blood sugar and it is the one that is available to all the
cells through the blood flowing in our body.
The brain activities are enhanced by Glucose i.e
brain cells needs Glucose for its good performance.
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Thus, both oxygen and sugar is transported to the
cells via bloodstream where the cells use oxygen during
its respiration to burn the sugar and release energy for
our day to day work. Lot of oxygen is required during
this process.
Hence, the importance of Glucose and
Carbohydrates. Mostly, all fruits and vegetables contain
sugar.
What happens when there's no glucose? The body
turns to Fats and Protein resources for energy.
W
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Fitness Mantra
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2 Proteins and Fat
W
Proteins are elements that make up most of the body of
the cells. It is required for the proper growth and
development of the human body.They are found
everywhere in our body. They are important set of amino
acids that we get from the animals and/or plants.
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Example of foods containing protein - fish, eggs,
pulses, nuts, cheese, beans, yoghurt, milk etc.
Fat - Cutting down on all the fat is not good as some
of them do have benefits on human body.
eg.- butter, ice-cream, coconut oil, nuts etc.
W
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3 Complex
Carbohydrates
W Simple Carbohydrates are those that contain single
sugar molecules while Complex Carbohydrates are those
that contain three or more sugar molecules in a chain. Complex Carbohydrates gives us vitamins,
minerals and fibre. Some of the examples of the same
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are rice, bread, cabbage, cauliflower, carrots, mushroom,
corn, onions, barley, wheat etc. While the digestion of Sugars ( simple
carbohydrates) is simple as they are direct source of
energy, that of Starch (complex carbohydrates) is
complex. It requires to breakdown the Complex
Carbohydrates into sugar during digestion. Therefore,
digestion of Starch does not affect the blood sugar level
directly as does the digestion of Sugar. Some examples of Starchy vegetables are potatoes,
cucumber, broccolis etc. Fibre obtained from Starch and other sources are
good for bowel functions and movements. It improves
bowel's health and helps you in losing weight. Vitamins and Minerals are vital for the proper
growth and development of the body and immune
system. Eg. Vitamin C increases resistance to cough and
cold. Vitamin E is good for skin while Vitamin A is
good for eyesight. Vitamins are either fat soluble (A,
D,E, K) can be stored in the body or water soluble (C
and B complex) that passes out of the body. Minerals
are inorganic elements unlike Vitamins and are found in
the soil from where we get access to them via plants or
animals.
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Fitness Mantra
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