Basmati rice: description, calorie content and nutritional composition, useful properties. What is the difference between basmati rice and regular rice Benefits of boiled rice

This cereal product is popular because it tastes like nuts and popcorn. It is considered the "king of rice" for its useful qualities and original taste. Even after heat treatment, all useful elements and substances of rice are preserved. The Indian variety of basmati rice is useful in that it has a large amount of micro and macro elements, vitamins and amino acids.

Basmati rice: photo

Useful properties of basmati rice

For the normal functioning of the body, all useful elements and vitamins are needed. No wonder why the nutritional value of basmati rice is priceless. It contains folic acid, which is so useful for women during pregnancy.

In addition, it has the following useful properties:

cleanses the intestines of toxins and harmful bacteria;
lowers cholesterol;
normalizes blood sugar levels;
restores and protects the walls and membrane of the stomach;
restores bone tissue;
has a positive effect on the functioning of the cardiovascular system.

Although rice is considered an organic food, it should be consumed in limited quantities, as it can lead to constipation and other diseases. The beneficial properties of basmati rice energize a person for the whole day, since it contains a sufficient amount of glucose for the body.

For people suffering from diseases of the kidneys and the cardiovascular system, it helps to remove excess salt from the human body. It must be consumed by women during pregnancy, as it reduces the level of toxicosis. Also useful for people suffering from hepatitis and pancreatic insufficiency.

The fiber contained in basmati rice normalizes the digestion process, and B vitamins have a positive effect on the functioning of the nervous system. Brown basmati rice helps cleanse the intestines of toxins and other harmful impurities, and is widely known in cosmetology. The benefit of basmati rice is that it effectively cleanses the skin of comedones and acne.

In cosmetology, basmati rice is used to make creams, masks and scrubs for the face and body, namely for oily skin. It is also worth noting from this variety of rice, which is the main component of masks for oily skin, it normalizes the functioning of the sebaceous glands, thereby helping to get rid of acne and pores. Although it is an environmentally friendly product and does not contain harmful elements, you should not abuse the product, it can lead to obesity and an allergic reaction.

Nutritional value and calorie content of basmati rice

The high calorie content of boiled basmati rice in water does not affect the figure, so it is considered a dietary product. There are 347 kcal per 100 g of a cereal product, but it should be rarely consumed. A proper diet should be varied and include almost all healthy foods, vegetables and fruits.

What is the difference and how many calories in basmati rice:

the grains of the cereal product are needle-shaped compared to long-grain rice;
during cooking, they lengthen even more, but do not change in width;
it is considered the most friable rice, and even with improper cooking, they still do not lose this property;
ideal for diabetics, and has a low glycemic index, from about 56 to 69;
original taste and aroma;
contraindicated in constipation and obesity;
children under 3 years of age are recommended to eat rice no more than once a week.

It's no secret how many calories are in boiled basmati rice. As a rule, this figure is much less than in dry form. In dry form, it is up to 350 kcal, and in boiled form, up to about 303 kcal.

The energy and nutritional value of the product is also high:

Proteins - 7.5 g, which is 30 kcal.
Carbohydrates - 62.3 approximately 249 kcal.
Fats - 2.6 g about 23 kcal.

However, for those who wish to lose weight, this variety of rice is not recommended. This is due to the fact that it raises blood sugar levels and stimulates appetite. Indian rice flour is made from it, and is also cooked with various vegetables and products. For example, you can make pancakes, pudding or rice porridge with vegetables from basmati rice.

Composition of basmati rice

The product is most suitable for preparing a light side dish and pilaf. Although basmati rice is high in calories, it is considered a diet food because it contains a small amount of starch compared to regular round rice. But excessive consumption of the product can cause obesity.

Basmati rice contains:

folic acid;
thiamine;
phosphorus;
amino acids;
sodium;
potassium;
cellulose;
iron.

It is very easy to digest and provides the body with a daily intake of carbohydrates. Very useful for athletes and should always be in their diet, especially white. Compared to baked goods and pasta, it is a hassle-free, easily digestible carbohydrate food. It goes well with protein products, as well as vegetables and meat. Fragrant boiled basmati rice with vegetables is a wonderful dish for those who fast or share the principles of vegetarianism.

Rice is the oldest cereal crop, which is in great demand all over the world. According to research, the average consumption of rice by each person is 57 kg per year. Rice is popular due to its nutritional value, easy availability, compatibility with a large number of products. Also, rice boiled in water has a low calorie content, which allows it to be light, and at the same time a nutritious everyday product.

Useful properties of boiled rice

There are more than 25 types of rice groats of different shapes and colors: from classic white and brown-black to lilac and red. Varieties of rice differ in taste, energy value, processing technology, cooking time.

Contains 80% complex carbohydrates for long lasting energy and is free of gluten that causes allergies.
Source of the vitamin complex: B1, B2, B3, B6, B9, PP, D, H. Thanks to this vitamin composition, the human nervous system is restored, immunity is increased, the appearance of the skin improves, nails and hair are strengthened, and a healthy appetite returns.
There are 18 amino acids in rice, as well as macro-, microelements: potassium, calcium, iron, silicon, etc.
Contains substances that coat the walls of the stomach. Therefore, it is useful for ulcers, gastritis, poisoning, inflammation of the gastrointestinal tract, in addition, it reduces the risk of developing cancer.
Due to its slow absorption, starch provides a moderate supply of glucose to the blood, which is useful for regulating blood sugar levels in diabetics.
Nutritionists call rice one of the best ways to cleanse the body of toxic substances and toxins due to the removal of salts and excess fluid from the body. No wonder there are a huge number of diets for weight loss, the basis of which is brown rice or supplements from it.

Rice is a harmless product. However, unscrupulous manufacturers at the packaging stage can use talc, a dangerous carcinogen to give a snow-white tint, or special chemicals that protect cereals from decay and insects. Before cooking, it is recommended to rinse the cereal crop 3-4 times until the water becomes clear. It is safest to purchase a product marked "organic".

Calorie boiled rice

To figure out how many calories are in rice, you need to consider, firstly, its variety.

The table shows the energy value and BJU for various types of rice boiled in water:

rice variety

Calories per 100 g

Adding butter, milk, raisins, nuts to rice increases the calorie content.

So, adding a portion of butter weighing 6 g to the dish will add 46 kcal to the dish, a handful of raisins - 41 kcal, one teaspoon of sugar - 16 kcal.

The calorie content of boiled rice with salt will not change, however, it should be remembered that salt is able to retain water in the tissues and cells of the body, resulting in edema, an increase in the load on the kidneys, an increase in body weight and body volume.

Calorie content of rice dishes

Dishes with rice (100 g)

Name of the dish

Norm of use

Given the calorie content of rice products, an adult is recommended to consume 250 - 500 g per day. Residents of Asian countries introduce twice as much into the diet.

Basmati rice: photo

Useful properties of basmati rice

In addition, it has the following useful properties:

cleanses the intestines of toxins and harmful bacteria;
lowers cholesterol;
normalizes blood sugar levels;
restores and protects the walls and membrane of the stomach;
restores bone tissue;
has a positive effect on the functioning of the cardiovascular system.

In cosmetology, basmati rice is used to make creams, masks and scrubs for the face and body, namely for oily skin. It is also worth noting the beneficial properties of rice flour from this rice variety, which is the main component of masks for oily skin, it normalizes the functioning of the sebaceous glands, thereby helping to get rid of acne and pores. Although it is an environmentally friendly product and does not contain harmful elements, you should not abuse the product, it can lead to obesity and an allergic reaction.

Nutritional value and calorie content of basmati rice

What is the difference and how many calories in basmati rice:

the grains of the cereal product are needle-shaped compared to long-grain rice;
during cooking, they lengthen even more, but do not change in width;
it is considered the most friable rice, and even with improper cooking, they still do not lose this property;
ideal for diabetics, and has a low glycemic index, from about 56 to 69;
original taste and aroma;
contraindicated in constipation and obesity;
children under 3 years of age are recommended to eat rice no more than once a week.

It's no secret how many calories are in boiled basmati rice. As a rule, this figure is much less than in dry form. In dry form, it is up to 350 kcal, and in boiled form, up to about 303 kcal.

The energy and nutritional value of the product is also high:

Proteins - 7.5 g, which is 30 kcal.
Carbohydrates - 62.3 approximately 249 kcal.
Fats - 2.6 g about 23 kcal.

Composition of basmati rice

Basmati rice contains:

Basmati rice comes from Asia, this variety of rice is distinguished by a special aroma and delicate taste, its grains are longer than grains of other varieties of rice, and when cooked, they double in size. Basmati rice has gained popularity almost all over the world, not only due to its unique taste, but also because it brings significant benefits to the body.

Benefits of basmati rice

Due to the fact that basmati rice contains a lot of nutrients, it has beneficial properties that help strengthen and restore our health.

Protects the stomach, because. envelops its walls and does not allow irritation.
This product is useful for diabetics, because. regulates blood sugar levels.
Recommended for people suffering from diseases of the cardiovascular system, because this rice is very easy to digest and has no cholesterol.
It is the leader among other varieties of rice in terms of amino acid content.
Basmati rice is digested gradually, because. It has an average glycemic index, which means that there is no sharp increase in sugar and insulin “release” in the body.

basmati rice calories

Basmati rice does not belong to products that can contribute to weight loss, on the contrary, in order not to gain weight, you should not get carried away with this type, because its calorie content per 100 g is about 346 kcal, which is quite an impressive figure. However, boiled basmati rice has a significantly lower calorie content, about 130 kcal per 100 g, so if you use this product 2-3 times a week, you won’t gain extra pounds, but strengthen your health. It is best to combine basmati rice with vegetables, herbs, boiled chicken breast and lean fish.

Basmati rice differs from the usual one not only in long thin grains of snow-white color, but also in a unique aroma. It can be used to prepare gourmet dishes: replacing ordinary rice with it, you can cook a completely unexpected option.

In addition, basmati is very beneficial for the body. What is its use and does it have any contraindications? Let's try to figure it out!

What is Basmati Rice?

Basmati is grown in India and Pakistan. Some species are cultivated in America, but American varieties cannot be compared with Indian varieties in their taste characteristics. Raw grains have an elongated elongated shape and a pleasant yellowish tint.

With its aroma, Indian basmati rice, the medicinal properties of which are described below, resembles a nut or fried popcorn. These properties are imparted to rice by the compound 2-acetyl-1-pyrroline contained in it. Interestingly, Basmati is sometimes called the king of rice. And this is due not only to its unusual taste properties, but also to the content of a huge amount of healthy substances.

Once harvested, the rice must age for one year. During this time, it becomes more solid and acquires its unique taste and aroma.

Chemical composition and calorie content

The product is very high in calories: 100 grams of boiled basmati rice contains 350-370 kilocalories. This is due to the high content of carbohydrates. Therefore, with frequent use, it can cause obesity.

Basmati includes:

fiber that improves digestion;
folic acid, which is necessary for the production of a sufficient amount of hemoglobin and is an excellent tool for the prevention of anemia;
iron, which is part of hemoglobin;
potassium involved in the work of the heart muscle;
ribovlafin (vitamin B2), necessary to enhance the body's immune defenses. Also, this vitamin is necessary for the beauty of the skin, hair and nails.

Important! Basmati does not contain cholesterol, so it is recommended to use it for obesity (in small quantities). To get rid of excess weight, it is desirable to use unpolished varieties.

Properties

Basmati has a number of beneficial properties for the body. However, in some cases it can be harmful. We will figure out why it is worth eating it and who should not eat basmati.

Useful and curative

Basmati has the following beneficial properties:

contains soluble fiber, which envelops the walls of the stomach and protects against the development of gastritis and gastric ulcer;
reduces the concentration of glucose in the blood: this medicinal property makes basmati an excellent dish for people with diabetes (of course, in moderation and after prior consultation with a doctor);
reduces the level of "bad" cholesterol, due to which it is an excellent means of preventing atherosclerosis, myocardial infarction and acute disorders of cerebral circulation;
even small portions of rice help to feel full for a long time. It helps to get rid of the problem of overeating and reduce body weight;
helps to get rid of dysbacteriosis;
contains substances that help prevent the development of breast and intestinal cancer. Basmati is useful for people whose close relatives suffered from cancer.

Important! Basmati rice contains little sodium, so it is contraindicated in diseases of the urinary system.

Harm and contraindications

Basmati contains a lot of amylase, which can cause constipation and painful colic.

Basmati is very high in calories, so you should not consume it in large quantities. In addition, it contains carbohydrates, which is why it is contraindicated in both type 1 and type 2 diabetes.

Important! To avoid the negative effects of eating basmati, you should mix it with regular white rice or vegetables. You should also ensure that the daily diet is balanced in terms of the content of proteins, fats and carbohydrates.

How to cook rice properly?

The use of basmati in cooking is extremely diverse. It can be cooked as a side dish for meat dishes, simply boiled in water, added to salads or used as a filling for pies.

Basmati is very easy to cook. First, the rice is washed until the water runs clear. If the basmati is not rinsed, the grains can stick together during the cooking process, and the taste of the side dish will be less pleasant.

Water should be added at the rate of 2 parts to 1 part of rice. Basmati should be cooked in a thick-walled pot. First, the water is brought to a boil over high heat, after which the rice is cooked for 4 minutes over medium heat and another 4 - over low heat. After that, the finished side dish must be cooled for 10 minutes. The rice is stirred before serving. You can add vegetables, spices or other ingredients to it.

shepherd's pie

The traditional shepherd's pie uses boiled potatoes as the filling. You can change this recipe and use basmati instead of potatoes.

To make a pie you will need:

150 gr minced meat;
half a glass of basmati;
leeks (1-2 stalks);
medium sized carrots;
tomato;
half a glass of chicken broth;
spices (mustard beans, oregano, curry).

Carrots and onions are fried over low heat. When the carrots become soft, finely chopped tomato, minced meat, seasonings and broth should be added to the pan. Simmer the mixture under the lid for 10-15 minutes.

Rice is boiled. When the grains become soft, the basmati is washed under running cool water. It is important that the rice is fluffy.

Stewed minced meat is laid out in a heat-resistant dish, boiled rice is laid out on top of the minced meat. After that, the dish is baked in an oven heated to 200 degrees for half an hour. The dish is ready when the rice is covered with a golden appetizing crust.

chicken curry

To prepare this traditional Indian dish, you will need:

300 grams of chicken breast;
curry seasoning (to taste);
a glass of rice;
2 cloves of garlic;
3 tablespoons of Greek yogurt without fillers;
shallot;
one tablespoon of tomato paste;
four tablespoons of olive oil;
salt and sugar to taste.

Boil rice. While the basmati is cooking, prepare the chicken curry. The breast is cut and beaten off. After that, it must be fried for 4-5 minutes in a preheated pan in 2 tablespoons of olive oil. When the breast is ready, it must be put aside. The remaining oil is added to the pan. Onions and garlic are fried in a mixture of curry and tomato paste. The chicken is cut into strips and added to the pan. Stew meat with onions and garlic for 15 minutes.

When the chicken is ready, it must be pulled out and set aside again. Greek yogurt is added to the sauce.

The dish is ready. Rice served with chicken and sauce. As a decoration, you can add greens or chopped vegetables. Curry goes especially well with bell peppers and fresh tomatoes.

Pilaf with lamb

To prepare pilaf you will need:

300 grams of lamb;
2 medium sized onions;
2 carrots;
a glass of basmati;
half a teaspoon of turmeric;
a third of a teaspoon of zira;
garlic (one whole head and three cloves);
salt to taste.

Onions and carrots are peeled and cut into large cubes. The garlic is crushed. The lamb is cut into small pieces. Rice is pre-soaked for 1.5 hours.

In the absence of a cauldron for cooking pilaf, you need to take a pan with thick walls. The saucepan is heated over low heat. Oil is poured into it, which should be well heated. When the oil reaches the desired temperature, garlic, onion, meat and carrots are poured into the pan. The components of the dish are fried for 5 minutes.

After that, add spices, pour water over the meat (it is necessary that the water completely covers the lamb) and simmer the dish under the lid for half an hour.

After 30 minutes, the rice is poured into the pan. Do not mix meat and basmati. Rice is poured with water so that it exceeds the level of rice by 1.5 centimeters. The dish is stewed under the lid for 15 minutes.

When the rice absorbs water, you should make a small slide out of it. A head of garlic with a previously removed husk is pressed into it. Then the lid is closed and the dish is cooked over low heat for another 10 minutes.

Features of eating Basmati rice

So that rice does not harm the body and contributes to weight loss, you should not eat it more than 1-2 times a week, while monitoring the total carbohydrate content in the diet. Basmati can be consumed in greater quantities by people engaged in physical labor and athletes who are subjected to serious stress.

children

Basmati dishes should not be given to children under three years of age: it can provoke colic or indigestion. Children over three years old can introduce this rice into the diet, provided there is no food allergy. Rice should be given starting in small amounts (one to two teaspoons), mixed with boiled vegetables or regular white rice.

Pregnant and lactating mothers

Basmati rice, which is up to 350 kilocalories per 100 grams, is an excellent source of energy and folic acid. Therefore, in the absence of food allergies, it can become part of the diet of a pregnant woman. You can eat dishes with basmati no more than twice a week, otherwise a woman can gain a lot of extra pounds, which will make childbirth difficult.

During breastfeeding, basmati is not contraindicated, but it is necessary to check if the child is allergic to this rice. If, after the nursing mother ate a dish of basmati, the baby has colic, he becomes restless or covered with a rash, rice should be discarded.

When losing weight

Rice gives a quick feeling of fullness, so many nutritionists recommend it to people who want to lose weight. However, due to the high calorie content, excessive consumption of rice can cause weight gain.

Basmati can be eaten in small quantities (20-30 grams) in the morning so that the calories received have time to turn into energy.

Important! Due to the high demand for the product, the market is flooded with fake basmati (regular rice with the addition of flavorings). It should be remembered that real basmati cannot be too cheap.

Features of industrial production

The bulk of Basmati sold in the world is produced in India and Pakistan. These countries export tens of millions of tons of the product annually.

Basmati is quite expensive: its production requires effort and colossal expenses. However, due to the popularity of the product, these costs are fully paid off.

Basmati produces a small amount of crop. Usually crops are exposed to many diseases, as well as insect raids. Therefore, it was necessary to create numerous hybrid varieties resistant to adverse conditions and pests.

The taste properties of rice depend on:

landing method;
landing density;
time of disembarkation and collection;
crop storage conditions.

During growth, rice requires very high humidity and temperatures of 25 to 35 degrees, as well as little wind. If weather conditions change, the taste of basmati deteriorates and its yield decreases significantly.

Basmati rice, the benefits and harms of which are described in the article, is very healthy in moderation. Dishes with it have a unique taste and aroma. Try this unique product and see that basmati is not in vain popular with buyers all over the world!

Useful properties of boiled rice

The nutritional value:

Contains 80% complex carbohydrates for long lasting energy and is free of gluten that causes allergies.
Source of the vitamin complex: B1, B2, B3, B6, B9, PP, D, H. Thanks to this vitamin composition, the human nervous system is restored, immunity is increased, the appearance of the skin improves, nails and hair are strengthened, and a healthy appetite returns.
There are 18 amino acids in rice, as well as macro-, microelements: potassium, calcium, iron, silicon, etc.
Contains substances that coat the walls of the stomach. Therefore, it is useful for ulcers, gastritis, poisoning, inflammation of the gastrointestinal tract, in addition, it reduces the risk of developing cancer.
Due to its slow absorption, starch provides a moderate supply of glucose to the blood, which is useful for regulating blood sugar levels in diabetics.
Nutritionists call rice one of the best ways to cleanse the body of toxic substances and toxins due to the removal of salts and excess fluid from the body. No wonder there are a huge number of diets for weight loss, the basis of which is brown rice or supplements from it.

Calorie boiled rice

To figure out how many calories are in rice, you need to consider, firstly, its variety.

The table shows the energy value and BJU for various types of rice boiled in water:

rice variety	Calories per 100 g	BJU
White	116	6,7/0,7/78,9
Brown (brown)	110	6,3/4,4/65,1
Basmati	116	7,2/0,9/75
Red	122,94	7,5/2/69
Urutimai round-grained (for sushi)	115	0,1/0,4/79
Wild	101	4/0,3/21,1

Adding butter, milk, raisins, nuts to rice increases the calorie content.

So, adding a portion of butter weighing 6 g to the dish will add 46 kcal to the dish, a handful of raisins - 41 kcal, one teaspoon of sugar - 16 kcal.

Calorie content of rice dishes

Dishes with rice (100 g)

Name of the dish	calories
Rice porridge with milk (2.5% fat)	100	When sweeteners are added, the number of calories will increase.
Omelette	140	Use brown (unpolished) rice to get a lower calorie content of the finished product.
Mimosa salad"	250	The number of calories depends on the fat content of mayonnaise. Add 10% fat sour cream to cut calories.
Meatballs (tomato sauce)	156	Minced chicken contains fewer calories than pork and beef, pork. Take care of your figure - give preference to chicken.
For a couple without additives	151	For the aroma of the dish, add spices to taste 10 minutes before the end of cooking (black pepper, rosemary, saffron, dried herbs, lemon or orange peel).
With seafood	95 — 120	The calorie content of the dish depends on the type of seafood, the variety of rice cereal. The energy value of rice with shrimp and squid ranges from 105 to 120 calories. Mussel risotto has 95 units.

Norm of use

Given the calorie content of rice products, an adult is recommended to consume 250-500 g per day. Residents of Asian countries introduce twice as much into their diet.

The materials posted on this page are for informational purposes and are intended for educational purposes. Site visitors should not use them as medical advice. Determination of the diagnosis and choice of treatment method remains the exclusive prerogative of your attending physician.

Rice Basmati BJU

How many calories are in Basmati rice, we examined. Now it's time to study the nutritional value of this product. This term reflects the content of proteins, fats and carbohydrates per 100 g of dry cereals. BJU composition of boiled Basmati rice will be somewhat different, because. the weight of the product will be increased by 2-2.5 times due to the addition of water during the cooking process.

Here are the standard indicators of nutritional value per 100 g of dry Basmati rice:

protein contains 7.1 g;
fat - 0.7 g;
carbohydrates (moreover, 80% of them are complex, the so-called "healthy" carbohydrates) - 80 g.

It is also important to emphasize that Basmati rice has a lot of dietary fiber - almost 1.5 g, to be more precise - 1.3 g. Dietary fiber is necessary for the normal functioning of the intestines and the prevention of constipation.

Beneficial features

Useful properties are directly predetermined by the chemical composition, which is quite diverse in rice.

The calorie content of boiled Basmati rice, with sufficient use, can fully satisfy the body's need for energy. The nutritional value of the product is primarily associated with a high content of complex carbohydrates. For their absorption, unlike simple sugars, the body expends energy. In addition, carbohydrates are part of the muscles, so rice must be included in the nutrition program of bodybuilders and amateurs. If you want to have a beautiful figure, then Basmati rice calories will help you.
Low glycemic index (50 units), which determines that the feeling of hunger after eating rice is absent for a long time. The lower the glycemic index, the better. This means that carbohydrates from the product are absorbed slowly, and a constant concentration of sugar is maintained in the blood for a long time. For this reason, the brain does not experience starvation and, therefore, does not send impulses to look for at least some food and consume it. A low glycemic index protects the body from overeating.
Low sodium chloride content, i.e. table salt. Therefore, this white cereal is recommended for people with diseases of the kidneys, heart and blood vessels. However, in order for this useful quality to be realized, it is not necessary to salt the rice during the cooking process.
The increased content of potassium (115 mg.) Further enhances the anti-edematous effect. Potassium is necessary for the normal functioning of the heart in the first place. Potassium is also a sodium antagonist, slowing down its reabsorption in the kidneys, thereby removing excess fluid from the body.
The BJU composition of Basmati is such that it does not contain such a protein as gluten. Based on this, rice is recommended in the diet of people with gluten intolerance. Such nutrition allows you to get rid of bloating, pain and other symptoms of celiac disease (the second name for gluten intolerance).
The calorie content of Basmati rice is relatively low. But this product contains a large amount of B vitamins: B1 (0.07 mg), B2 (0.05 mg), B5 (1.01 mg), B6 (0.16 mg), B9 (8 mcg), B4 (5.8 mg), necessary for the normal functioning of the nervous system. Basmati rice is also a source of rutin (1.6 mg), which strengthens the vascular wall; tocopherol (0.11 mg), which exhibits antioxidant properties and nicotinic acid (1.6 mg), which helps the liver perform its functions.
For people with diseases of the digestive tract, the calorie content of boiled Basmati rice is important. However, more importance is given to the enveloping properties of this product. On the surface of the mucous membrane of the esophagus, stomach and intestines, a kind of film is formed that performs a protective function.

How many calories in Basmati is an important question. Knowing the calorie content, the composition of proteins, fats and carbohydrates, you can create a balanced diet that will heal the body and have a positive effect on the figure. Using special tables, this can be done independently. And if you don’t know how or suffer from chronic diseases, it is better to contact a nutritionist for qualified help.