Homemade banana raisins chana smoothie is healthy and helps us to maintain our diet. Because it tastes yummy and is also a health-conscious recipe, it includes dry fruit also, you are getting bored and tasteless because of your diet plan then you can have it after having this you got yummy tasty smoothie in your diet plan and you can likely have it regularly cause you know it is tasty and also healthy, having it didn’t break your diet plan. and it is also a protein-rich smoothie.
Homemade banana raisins chana smoothie dates and raisins are naturally sweet, rich in fibre and packed with energy for your family.
surely you have your go-to fruit choices in smoothies, like strawberries, mangoes and bananas. yes, you can add apples to any of these kinds of smoothies. but today’s recipe is especially about bananas.
INGREDIENTS FOR BANANA RAISINS CHANA SMOOTHIE :
roasted chickpeas 1tbsp-40.3cal
roasted peanuts 1tbsp-51.3cal
cashews 5-41.7cal
raisins 1tbsp-27.9cal
dates2-50.7cal
roasted flax seeds1/2tbsp-27.5
banana 1-117.2cal
unsweetened cocoa powder 1tbsp-15cal
cinnamon powder 1/4 tbsp-1.6cal
plant-based protein20g-73cal
PREPARATION:
CHICKPEAS, CASHEW, RAISINS, AND DATES, PEANUTS SOAKED OVERNIGHT.
METHOD OF BANANA RAISINS CHANA SMOOTHIE :
STIR THEM PROPERLY
CUT BANANA IN SMALL PIECE
THEN ADD ALL OF THEM IN A JAR THEN ADD ROASTED FLAX SEEDS, UNSWEETENED COCOA POWDER, CINNAMON POWDER, AND PLANT-BASED PROTEIN POWDER THEN YOU CAN ADD WATER OR PLANT-BASED MILK.
GRIND THEM PROPERLY
SERVE IT IN A GLASS AND ADD SOME ROASTED PEANUTS AND PISTA.
HERE YOUR HOMEMADE BANANA RAISINS CHANA SMOOTHIE IS READY HAVE IT AND ENJOY IT
HEALTHY TRY COLOUR SOOJI DHOKLA IT’S TASTY AS WELL AS HEALTHY. SOMETHING WE ARE MAKING ON OUR INDEPENDENCE DAY TO SHOW LOVE FOR OUR COUNTRY. IN THE TRI COLOUR WE INCLUDE THE THREE COLOUR THAT COMES ON OUR NATIONAL FLAG.
IT IS A SOOJI DHOKHAL SO IT IS HEALTHY WE WILL MAKE IT WITH HEALTHY INGREDIENTS. SURELY YOU CAN LIKE IT AND MAKE IT ON INDEPENDENCE DAY, SOMETHING HEALTHY AND REFLECTING LOVE FOR OUR COUNTRY.
INGREDIENTS for HEALTHY TRY COLOUR SOOJI DHOKLA :
SOOJI(SEMOLIXLA)1.5 CUP
BEATEN YOUGURT-3/4CUP
SUGAR-1tbsp
SALT TO TASTE
OIL-2tbsp
water1/2 cup
BAKING SODA
CARROT JUICE-1/8 OR ORANGE FOOD COLOUR IN A MINIMAL AMOUNT
PREPARATION:
Take a bowl
Add sooji & beaten yoghurt and mix them well
Add sugar, salt, and oil combine them well and cover them with a plate and keep aside for 15 min to set the batter.
After 15min add water and mix it till you have a smooth texture (NO LUMPS)
METHOD FOR MAKING HEALTHY TRY COLOUR SOOJI DHOKLA:
Divide batter into three parts
In the first bowl add carrot juice or orange food colour then add baking soda 1/4tbsp and mix them well
Take a 6-INCH cake tin and grease it with oil add batter to it
Then take a cooker add some water and heat it then put a cooker rack then properly set your tin on it and steam it for 10mins
Take another bowl it’s already WHITE COLOUR SO ADD ONLY BAKING SODA 1/4 tbsp to the same tin and steam it for 10mins
In the last bowl add GREEN FOOD COLOUR & BAKING SODA 1/4 tbsp then put it on the same tin and steam it for10 Mins
Allow it to cool after that take it out on a plate
Then take a kadhai add 2tbspOIL, sarso, 2 green chilli and 1 spring curry leaves 2 min fry it then pour tadka over dhokla.
Here your TRY COLOUR SOOJI DHOKLA IS READY to enjoy it with tomato sos or red chilli sos or both.
HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIES ARE A HEALTHY SOURCE OF PROTEIN AND ESSENTIAL VITAMINS ALSO THEY TASTE SWEET BECAUSE OF THE DATES AND BANANAS. AND YOU WELL KNOW BANANA IS A GOOD SOURCE OF ENERGY IF THERE IS NO TIME FOR EAT OR MAKE SOMETHING HEALTHY YOU CAN HAVE BANANA IT GIVES YOU ENERGY TO WORK AND THINK.
INGREDIENT OF HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIES :
PEANUTS – 2tbsp
PUMPKIN SEED – 5g
COCOA POWDER – 1tbsp
BANANA -1
CHIA SEEDS – 1tbsp
SUNFLOWER SEEDS- 5g
DATES -2
FLAX SEEDS-2tbsp
CINNAMON POWDER-1tbsp
COFFE POWDER-1tbsp(optional)
MILK OF YOUR CHOICE OR WATER
METHOD FOR MAKING BANANA DRY FRUITS AND SEEDS SMOOTHIE :
firstly take a grinder jar
after that put some ingredients: peanuts, pumpkin seed, cocoa powder, coffee powder, sunflower seed, dates, cinnamon powder, flax seeds and add water or milk of your choice.
and soaked them for 10mins
after that add chopped banana and vanilla extract(optional)
then grind it and make a smooth mixture of smoothie
then take a glass put soaked chia seeds then add a mixture and put some pumpkin seeds for garnishing.
HERE YOUR HEALTHY AND TASTY HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIE IS READY…ENJOY IT
I HOPE YOU LIKE IT IF YOU WANT SOME OTHER HEALTHY RECIPES PLEASE COMMENT ON WHICH FOOD OR VEGETABLE RECIPE YOU NEED OR WANT. WE WILL SURELY COME UP WITH THAT RECIPES…
HEALTHY AND YUMMY POMEGRANATE MAKHANA SMOOTHIE is highly nutritious, packed with antioxidants, aids in balancing blood sugar, supports weight loss, has anti-ageing properties, and promotes heart health. Additionally, the recipe includes milk protein and vitamins.
HOWEVER YOUR DAILY ACTIVITIES AFFECT YOUR HEALTHY LIFESTYLE, LIKE EATING TOO MUCH OF JUNK FOOD CAN DAMAGE YOUR DIGESTIVE SYSTEM, KIDNEY, HEART AND ETC…
INGREDIENTS OF HEALTHY AND YUMMY POMEGRANATE MAKHANA SMOOTHIE :
DRY ROASTED MAKHANA – 10g
SOAKED WALNUTS-5g
SOAKED FIG – 1
POMEGRANATE – 2tbsp
CHIA SEEDS – 1tbsp
SOAKED ALMONDS – 4
ROASTED RAISINS-5g
PUMPKIN SEEDS – 5g
SUNFLOWER SEEDS – 5g
ROASTED FLAX SEED – 5g
milk of your choice or water
PREPARATION:
SOAKE WALNUTS, FIGS, AND ALMONDS, OVERNIGHT.
METHOD:
TAKE A GRINDER JAR
THEN PUT ALL THE INGREDIENTS: SOAKED WALNUTS, FIG, ALMONDS, POMEGRANATE, MAKHANA, FLAX SEEDS, PUMPKIN SEEDS, SUNFLOWER SEEDS, RAISINS AND MILK OF YOUR CHOICE OR WATER.
AFTER THAT GRIND IT PROPERLY TO MAKE A SMOOTH MIXTURE
THEN TAKE A GLASS AND PUT 1 tbsp CHIA SEEDS THEN PUT A MIXTURE ON A GLASS
AFTER THAT GARNISH IT WITH SOME POMEGRANATE AND MAKHANA
HERE YOUR MAKHANA SMOOTHIE IS READY ENJOY IT AS A ENERGY DRINK OR MID-DAY MEAL IT’S LOVELY.
MACROS HEALTHY AND YUMMY POMEGRANATE MAKHANA SMOOTHIE:
TOTAL CALORIES-196
PROTEIN- 5.7g(if you need an extra protein boost, then you can add a scoop or spoon of protein powder)
HAVING A STRESS FULL MIND CAN DESTROY YOUR MENTAL HEALTH, AND MOOD, INCREASE YOUR ANXIETY LEVEL, HEADACHES. HAVING A STRESS-FREE MIND HELP TO MAINTAIN A MENTAL HEALTH IF YOUR MENTAL HEALTH IS GOOD THEN YOU CAN WORK ON YOUR PHYSICAL HEALTH AND CARRIER. SO BE A LITTLE HEALTH CONSCIOUS AND HAVE SOMETHING YOU WANT IF YOU ARE DIETING THEN YOU WILL HAVE THIS RECIPE IT DIDN’T BRAKE YOUR DIET PLAN.
Homemade Nuts fruit smoothie with date helps to replenish your energy and vitality with a natural blend of sugar and healthy fats. This sweet and creamy shake only requires a high-speed blender and a few simple ingredients. which we commonly have in our homes it can help you to be healthy and didn’t disturb the diet for something yummy because you have a smoothie that can full fill your needs.
Health is all about our everyday routine. if we are eating something healthy then it’s ok but if we are eating junk foods, street food or something unhygienic and unhealthy can affect our body and health so if you are having this all then you have to do some exercise and regularly walking to maintain the calories and for the less effect of unhealthy food in your body.
So it’s quite pretty to have something healthy if you are not able to do workouts or maintain your body fitness then you can surely have healthy food to stay happy and we are there for you to come up with quick and healthy recipes…
INGREDIENTS FOR Homemade Nuts fruit smoothie with date :
CASHEWS 4-33.4cal
DATES 2-50.7cal
SOAKED ALMONDS 3 -23.5cal
PROTEIN POWDER20g-37cal
UNSWEETENED COCOA POWDER 1/2tbsp-7.5cal
PEANUT BUTTER1 tbsp-95cal
water 1/2 cup
COCONUT MILK 80ml-44.4cal
BANANA 1 -117.2cal
SOAKED CHIA SEEDS
PREPARATION:
SOKE DATES, CASHEWS, ALMONDS AND CHIA SEEDS OVERNIGHT
METHOD OF MAKING Homemade Nuts fruit smoothie with date :
FIRSTLY TAKE A BLENDER JAR
PUT ON IT SOME DATES, CASHEW, PROTEIN POWDER, UNSWEETENED COCOA POWDER, PEANUT BUTTER, CHOPPED BANANA, COCONUT MILK, AND WATER
GRIND IT TILL THE SMOOTH TEXTURE YOU GOT
TAKE A GLASS AND PUT SOME SOAKED CHIA SEEDS
THEN PUT THE MIXTURE IN A GLASS AND ON IT PUT SOME ALMONDS FOR GARNISHING
HEALTHY PROTEIN CHOCOLATE SMOOTHIE offers all the benefits of protein powder, with the additional flavor of chocolate. It can aid in muscle building, post-workout recovery, weight loss, and protein intake, and is enhanced for those who enjoy flavour…
In addition to the benefits of protein powder, studies show that chocolate-based snacks can help manage anxiety and stress. With numerous chocolate protein supplements on the market, it’s important to consider the protein content, levels of nine essential amino acids, and any additional ingredients before purchasing.
feeling lonely, and upset because of anxiety & stress is common. Doctors always suggest eating chocolate something sweet because it releases dopamine and oxytocin it is a love hormone it helps you to come out of anxiety and stress. so you can also have a chocolate banana smoothie it can enhance your flavours in life something chocolaty and surprisingly healthy too.
a minimal amount of chocolate can change your mood, you feel relaxed and stress-free after some time of having it.
INGREDIENTS FOR HEALTHY PROTEIN CHOCOLATE SMOOTHIE :
SOY MILK200ML-108CAL(CAN USE ANY MILK OF CHOICE)
BANANA100g-116cal
DATES 2-51cal
PLANT-BASED PROTEIN POWDER10g-37cal
CINNAMON POWDER 1/4tbsp-1.6cal
UNSWEETENED COCOA POWDER 1tbsp-15cal
HEMP HEARTS (OPTIONAL)1/2tbsp-14.2cal
ICE CUBES(Optional)
METHOD OF MAKING HEALTHY PROTEIN CHOCOLATE SMOOTHIE :
TAKE A JAR
2. PUT SOME ICE CUBES, CHOPPED BANANA, DATES, PLANT-BASED PROTEIN, UNSWEETENED COCOA POWDER, AND MILK OF YOUR CHOICE.
3. GRIND THEM WELL
4. THEN STIR IT PROPERLY
5. TAKE A GLASS AND PUT THE MIXTURE IN IT
6. THEN PUT SOME HEMP HEARTS IF YOU WANT
HERE YOUR HEALTHY PROTEIN CHOCOLATE SMOOTHIE IS READY…ENJOY IT WITH THE ENHANCING FLAVOUR OF CHOCOLATE, BANANA, AND DRY FRUITS YOU SURELY LOVE IT. IT ALSO HELP YOU TO REDUCE WEIGHT.
HIGH-PROTEIN BANANA MILK SMOOTHIES ARE A GREAT SOURCE OF CALCIUM, POTASSIUM AND OTHER NUTRIENTS. A COMBINATION OF BANANA AND MILK IS A GOOD SOURCE OF ENERGY AND ONE OF THE MOST POPULAR, AMONG FITNESS ENTHUSIASTS AND FOODIES.
MANY HEALTH EXPERTS ADVISE IT TO HAVE IT REGULARLY BOTH OF THESE FOODS. THEY HELP IN MUSCLE DEVELOPMENT.
This banana smoothie made with milk is a healthy option. Banana shake is a healthy post-workout drink that can benefit your stomach, heart, and hydration levels. It’s also great for headaches and hangovers.
INTRODUCTION TO HOW TO READ YOUR OWN BODY COMPOSITION REPORT:
READING YOUR OWN BODY COMPOSITION REPORT CAN HELP YOU TO MAINTAIN A HEALTHY LIFE.
What do you know about your own body composition did it is healthy or not, everyone should be known about their healthy weight, BMR, BMI, TBF%, VFI%, SMI%, BMC% and many more…
f they are in the healthy range so good just you need to maintain it if it’s not then you must need to meet a dietitian or doctor and have to follow their instruction:
WEIGHT:
It is a fact that men generally weigh more than women of the same height and age. Ideal body weight; do you know what actually the ideal body weight is; it is essential to know about your ideal weight, it depends on your age and height for the same age or height it’s different for men and women.
If you can maintain your ideal weight according to your age and height then you can keep yourself healthy. and save yourself from many diseases.
Calculating Your Ideal Body Weight Based on Height :
BMI (BODY MASS INDEX ) :
The Body Mass Index (BMI) is calculated by dividing a person’s weight by the square of their height. This value is expressed in units of kg/m2, with weight in kilograms and height in meters. You can calculate your BMI by referring to a table or chart that shows your BMI based on your weight and height. These charts use contour lines or colours to represent different BMI categories and may use different units of measurement (which will be converted to metric units for the calculation).
The BMI is expressed in kg/m2, resulting from mass in kilograms and height in metres. If pounds and inches are used, a conversion factor of 703 (kg/m2)/(lb/in2) is applied. When the term BMI is used informally, the units are usually omitted.BMI=masskgheightm2=masslbheightin2×703
The Body Mass Index, or BMI, is measured by calculating the ratio of a person’s weight in kilograms to their height in meters squared. If the weight is measured in pounds and the height in inches, a conversion factor of 703 (kg/m2)/(lb/in2) is used. When referring to BMI informally, the units are often left out. To calculate BMI, the formula is BMI = mass (kg) / height (m)2 or BMI = mass (lb) / height (in)2 x 703.
FAT:
Did you know that fats, also known as fatty acids or lipids, in our body consist of three molecules that are bonded together? This specific structure is referred to as a “triglyceride”
Our bodies can produce most of the fat required, but there are certain fats that are not produced by our bodies. These fats are known as “essential” fats and can only be obtained by consuming them through food. Some examples of essential fats are Omega-3 fats (present in foods like fish and flaxseed) and Omega-6 fats (present in foods like nuts, seeds, and corn oil). Obtaining these fats from food is crucial for our overall health and well-being.
Calorie and fat intake recommendations for men :
Recommended Daily Total Fat Intake: 60 – 65g*
Recommended Maximum Daily Saturated Fat Intake: 14 – 15.5g**
Daily Calories: 1800 – 2000
Calorie and fat intake recommendations for women :
Daily Calories: 1500 – 1700
Recommended Daily Total Fat Intake: 50 – 56g*
Recommended Maximum Daily Saturated Fat Intake: 11.5 –
BODY FAT WEIGHT:
IT’S LIKELY DETERMINED THAT IF YOUR FAT PERCENTAGE DECREASES AND YOUR WEIGHT IS AS IT IS SAME THEN THAT’S OK. YOUR MUSCLE WEIGHT% SHOULD ALWAYS BE MORE THAN FAT %.
SKELETAL MUSCLE:
Most of the muscles in our body are skeletal muscles. It comprises 30 to 40% of total body mass. It’s connected to our bones and allows us to do movements and functions. It’s voluntary which means we can control how and when they work. Skeletal muscle refers to 35% of our body weight in females and in males it’s 36%. it also changes with height weight and age. It helps to maintain body posture, protect joints and hold them in place also helps in chewing and swallowing which is the first part of digestion.
DISORDERS AFFECT SKELETAL MUSCLES:
MUSCULAR DYSTROPHY: This disease is caused by abnormal genes or comes genetically in skeletal muscle it causes progressive degeneration of skeletal muscle fibre.
MYASTHENIA GRAVIS: it is an autoimmune disease that prevents muscles and nerves from communicating as they are.
RHABDOMYOLYSIS: break down of muscle tissue it is a life-threatening disease in which the damaged muscle start releasing proteins, electrolytes and other substance in the blood. It can lead to serious organ damage, heart stroke.
SARCOPENIA: in this, we start losing skeletal muscle mass as we age at 40 and by 80 we almost lose50%of it. it can lead to loss of function, mobility, and obesity.
STRAINS: Because of over-stretching of muscle fibre.
TENDONITIS: Tendons are responsible for connecting skeletal muscles to bones. Inflammation of tendons can cause significant pain and discomfort while using these muscles. Tendonitis, similar to strains, is often a result of overworking tendons.
symptoms if the skeletal muscle is not working properly:
some part of the body’s movement stops working
severe, sudden muscle pain or cramps.
check your urine colour if it is very dark urine or low urine output.
feeling very tired and weak.
How can I keep my skeletal muscles healthy:
EAT NUTRITIOUS AND BALANCED DIET.
MAINTAIN A HEALTHY BODY WEIGHT.
STRETCHING AND WARMING UP YOUR MUSCLES BEFORE PHYSICAL ACTIVITY.
MUSCLE:
It is a specialised tissue that helps us to move and locomotion made up of muscle cells, consisting of several myofibrils.
Animal muscle is of three types
Skeletal muscle
Smooth muscles
cardiac muscles
MUSCLE WEIGHT :
they have the quality to contract and relax and are essential for the movements of the human body. they contribute to 40 to 50% of the body weight.
WATER:
Water is crucial for all living beings. In certain organisms, water can make up to 90% of their body weight, while in human adults, it can account for up to 60% of their body…
As per Mitchell et al. (1945), the brain and heart consist of 73% water, while the lungs are approximately 83% water. The skin contains 64% water, whereas muscles and kidneys are 79%, and even the bones have some water content, i.e., 31%.
Every day, humans need to consume a specific amount of water to stay alive. The amount varies based on age, gender, and location. Typically, adult males require around 3 litres (3.2 quarts) of water per day, while adult females require about 2.2 litres (2.3 quarts) per day. It’s worth noting that not all of the water a person needs has to come from drinking liquids, as some of it is present in the food we eat.
VISCERAL FAT:
Visceral fat is a specific type of fat that accumulates in the abdominal cavity and can cause blockages in arteries. This can increase the risk of health issues like diabetes, prediabetes, and heart disease.
It is important to maintain a healthy amount of body fat, however, not all types of fat are the same.
A growing belly is the most obvious sign of visceral fat, but that can indicate subcutaneous fat as well. Some studies show if you have a potbelly — or are more “apple-shaped” than “pear-shaped” — you may have more visceral fat
liver
stomach
intestines
It can also build up in the arteries.
If you have a growing belly, it may be a sign of visceral fat. However, it’s important to note that this could also indicate subcutaneous fat. All of us need a bit of internal belly fat, says Nutritional… you are pear-shaped; if your WHR is higher than 0.80, you’re apple-shaped.
However, an unhealthy diet that includes a lot of fatty foods and carbohydrates (such as sugars) and a sedentary lifestyle contribute to the accumulation of visceral fat.
IT CAN LEAD TO STROKE, HEART DISEASE, AND DIEBETES&HIGH CHOLESTEROL
METABOLISM:
Metabolism is the natural process through which our body converts food and drinks into energy. During this process, calories from food and drinks combine with oxygen to produce the necessary energy for the body.
Even at rest, it needs energy for breathing, sending blood through the body, keeping hormone levels even and growing and repairing cells.
It depends on Body size and composition, sex, and age they all come under basal metabolic rate.
Proteins are made up of amino acids. There are 20 essential amino acids our body uses to prepare proteins, such as muscle and bone, and other compounds such as enzymes and hormones. it can also use them as an energy source.
it is an important part of healthy life.
our body uses amino acids to repair muscle and bones and to make hormones and enzymes. and it can also be used as an energy source.
BONE MASS FOR HOW TO READ YOUR OWN BODY COMPOSITION REPORT:
Bone strength is determined by bone size and volumetric bone mineral density (BMD), which together make up bone mass. Peak bone mass is achieved during early adulthood and is influenced by the amount of bone mass accumulated during skeletal growth and development. Having a higher peak bone mass can help offset the natural bone loss that occurs with ageing, menopause, and certain chronic diseases in adulthood.
-bone mass accrual during childhood and adolescence has important implications for lifelong bone health.
OBESITY:
Having an abnormal or excessive fat accumulation that poses a risk to health is known as overweight or obesity. A body mass index (BMI) exceeding 25 is deemed overweight, while over 30 is considered obese. This problem has become an epidemic, with more than 4 million individuals dying each year due to being overweight or obese in 2017, as reported by the global burden of disease.
The number of people who are overweight or obese is increasing, both in adults and children. Between 1975 and 2016, the percentage of children and teenagers aged 5-19 who were overweight or obese worldwide increased by over four times, from 4% to 18%.
BODY AGE:
Body age is a lifestyle measurement that compares your physical health to that of your surrounding population. Tests for body age typically consider various factors, such as your diet, exercise routine, drinking and smoking habits. Some tests may even inquire about your pet ownership and social health.
HOW CAN I LOWER MY BODY AGE:
EAT HEALTHIER
EXERCISE REGULARLY
LOOK AFTER YOUR MENTAL HEALTH
ESTABLISH AND STAY CONNECTED WITH YOUR SOCIAL CIRCLE
GET A PET OR HANG OUT WITH SOMEONE ELSE’S
VISIT A COUNSELLOR, therapist or psychologist
Calculating your body age can be a way to learn whether or not you’re living a healthy, more youthful life, but it is not an exact, scientifically accurate gauge and shouldn’t replace professional diagnosis. It’s easy to calculate your real age, also known as your “chronological age,” but getting a number for your biological age involves going through a list of physical tests and assessing your current lifestyle. The number you get can tell you a lot about your health habits and can be helpful in figuring out how to make changes in your life, especially if you want your biological age to go down as your chronological age goes up!
LBM:
Lean body mass (LBM) refers to the weight of all organs and tissues in the body except for body fat. It is calculated by subtracting body fat weight from total body weight. This includes bones, muscles, blood, skin, and other components.
Typically, the percentage of lean body mass (LBM) is not calculated, but it usually makes up 60-90% of an individual’s total body weight. Generally, men have a higher percentage of LBM compared to women. The dosage of certain anaesthetic agents, specifically those that dissolve in water, is typically based on a person’s LBM. Additionally, some medical examinations also utilize LBM values. LBM. Additionally, some medical examinations also utilize LBM values.
Lean body mass refers to the total mass of bones, muscles, water, ligaments, tendons, and internal organs in the body. Essential fat is present in internal organs, and its mass is included when calculating lean body mass. However, the subcutaneous fat surrounding internal organs is not included in the measurement of lean body mass.
To calculate fat-free mass, you subtract all fat mass (including essential fat) from total body mass. This results in the difference between fat-free mass and lean body mass. By subtracting essential fat from lean body mass, you can determine fat-free mass. On average, women tend to have a 5-12% gap between their lean body mass and fat-free mass, whereas men typically have a 2-3% difference.
Lean Body Mass Formulas for Adults:
The Boer Formula:1
For males:
eLBM = 0.407W + 0.267H – 19.2
For females:
eLBM = 0.252W + 0.473H – 48.3
The James Formula:2
For males:
eLBM = 1.1W – 128(WH)2
For females:
eLBM = 1.07W – 148(WH)2
The Hume Formula:3
For males:
eLBM = 0.32810W + 0.33929H – 29.5336
For females:
eLBM = 0.29569W + 0.41813H – 43.2933
Lean Body Mass Formula for Children
The Peters Formula:4
The author suggests that this formula is applicable to children aged 13-14 years old or younger. The formula is used to compute an eLBM based on an estimated extracellular volume (ECV) as follows:
eECV = 0.0215·W0.6469·H0.7236
eLBM = 3.8·eECV
In the formulas above, W is the body weight in kilograms and H is the body height in centimeters.
AFTER KNOWING ALL THE CATEGORIES OF BODY COMPOSITION AND HEALTHY VALUE YOU CAN READ YOUR BODY COMPOSITION REPORT EASILY AND I HOPE SOO IT’S HELPFUL FOR YOU FOR MORE ON THIS TYPE OF CONTENT COMMENT US WHAT TYPE OF ARTICLES YOU WANT OR NEED WE WILL DEFINITELY COME UP WITH THAT.
now try to check your body composition report…it will definitely help you.
A HEALTHY AND YUMMY DRY FRUIT SMOOTHIE IS VERY DELICIOUS AND HELPS YOU TO MAINTAIN YOUR DIET. IF YOU WANT TO EAT SOMETHING TASTY BUT YOU ARE DIET CONSCIOUS THEN YOU CAN HAVE IT SURELY.
Indulge in a delectable and nutritious smoothie made with dried fruits every day. This delightful beverage will satisfy your cravings while aiding in weight management. Although it has no added sugar, the ingredients offer a pleasant flavour and a hint of sweetness. You can even relish it as a milkshake because it includes almond milk, which regulates blood sugar and enhances heart health.
HEALTHY AND YUMMY DRY FRUIT SMOOTHIE You can definitely incorporate these foods into your diet.
BENEFITS OF DRY FRUIT MILKSHAKE OR SMOOTHIE:
Dates are rich in nutrients and also we can use it as a natural sweetener.
Fig helps in losing weight and is also rich in fibre.
Pistachios help us to fight various diseases.
Cashews are one of the fibre-rich nutrients in food and also its sugar content is low.
INGREDIENTS FOR DRY FRUIT SMOOTHIE:
PLANT-BASED MILK OR ALMOND MILK 28 CAL-200ML
APPLE 59CAL-100G
SMALL DATE 38 cal-1.5g
WALNUTS 15.7 CAL-5G
PEANUT BUTTER 31.7 cal- 1tbsp
PUMPKIN SEEDS 9.2 CAL -1tbsp
This diet is plant-based and contains 73 grams of protein and 20 calories of fat.
PROCEDURE FOR MAKING DRY FRUIT SMOOTHIE:
To start, grab a bowl and add 7-8 almonds. Fill the bowl with water and cover it with a plate. Let the almonds soak for 30-50 minutes.
Next, remove the top layer of almonds.
Grind the almonds with some water until you have almond milk ready to use.
For this recipe, chop up some apples and dates and soak some walnuts. Add plant-based protein and peanut butter. Grind everything together and mix thoroughly.
Please take a cup of coffee and add some cinnamon and cardamom powder.
Next, add the mixture previously prepared to the cup.
Please add some diced apples and pumpkin seeds.
here our healthy and testy dry fruit smoothie is ready enjoy it.
MACROS OF DRY FRUIT SMOOTHIE :
TOTAL CALORIES-255
PROTEIN-21.2g
FIBER-5.8g
FAT-7.9g
CARBS-25.3g
HERE OUR HEALTHY AND DELICIOUS DRY FRUIT SMOOTHIE IS READY.
HEALTHY AND YUMMY CRISPY BITTERGOURD ( STARTER) is highly beneficial for our body as it aids in fighting diseases such as weight loss, constipation prevention, liver health promotion, and treatment of skin conditions. It is rich in vitamins, including vitamins A, B, C, and E, as well as Zinc, potassium, and other nutrients. Bitter gourd is classified as both a green vegetable and fruit. It is worth noting that doctors often suggest diabetic patients consume bitter gourd as it helps regulate blood sugar levels.
It is uncommon for someone to claim bitter gourd as their favourite vegetable or fruit. However, I have a recipe for crispy and crunchy bitter gourd that I believe will be enjoyable and worthy of inclusion in your snack, starter, lunch, or dinner.
INGREDIENTS OF HEALTHY AND YUMMY CRISPY BITTERGOURD ( STARTER):
Bittergourd (2-3)
1 tbsp corn flour
(2-3) tbsp red chilli powder (we used it for balancing bitterness, if you want then you can have it according to your taste)
1/2 tbsp turmeric powder
1tbsp coriander powder
1/2 tbsp cumin powder
1/2 tbsp garam masala
2 tbsp besan
few tbsp oils for frying
PREPARATION OF HEALTHY AND YUMMY CRISPY BITTERGOURD ( STARTER):
To prepare the bitter gourd, cut it in half and use a knife or the back of a spoon to remove the seeds..
Cut the bitter gourd similarly to how onion rings are typically cut.
First, take a bowl and pour some water into it. Add a suitable amount of salt and then place the bitter gourd rings in the bowl. Let them soak for 15 to 20 minutes.
METHOD OF CRISPY CRUNCHY BITTER GOURD:
After soaking in water, remove all the water from the bowl and drain the bitter gourd
Next, include all the spices and thoroughly blend them together.
Coat it well with corn flour and besan.
fry them in a very few amount of oil
HERE YOUR CRISPY AND CRUNCHY BITTERGOURD STARTER IS READY HAVE IT WITH DAL RICE OR AS A STARTER. YOU WILL LOVE THE BITTER GOURD. TRY IT ONCE AND NEXT TIME YOU CAN SURELY MAKE IT FOR YOUR PARENT’S CHILD AND THEY ALSO LOVE IT THEN AFTER NO NEED TO FORCE SOMEONE TO EAT BITTERGOURD.
