Rice vs Roti which is better

रोटी और चावल दोनों ही हमारे भोजन मे मुख्य है । राइस vs  रोटी एक बहुत ही common और controversial subject है; ये दोनों अनाज दुनिया के कई हिस्सों में मुख्य भोजन हैं।

रोटी गेहूं से तैयार आटे से बनाई जाती है और चावल के दानों को रिफाइन कर चावल तैयार किए जाते हैं. जोकि हल्के होते हैं।

लोग diabetes, obesity जैसे बीमारी का मुख्य कारण चावल को मानते है।

क्या यह वास्तव में सच है? तो चलिए जानते हैं कि रोटी या चावल में से कौन सी चीज बेहतर है. 

Nutrients कि बात करे तो

Macronutrient:

1/3-कप चावल मे कुल एनर्जि 80 कैलोरी होती है इसके अलावा इसमे , 1 ग्राम प्रोटीन, 0.1 ग्राम fat और 18 ग्राम कार्बोहाइड्रेट होते हैं। ब्राउन चावल की तुलना में सफेद चावल में कम फाइबर होता है.

वहि एक छोटी,यानि की  6 इंच की चपाती या रोटी  में 71 कैलोरी energy होती है ,रोटी मे  3 ग्राम प्रोटीन, 0.4 ग्राम वसा और 15 ग्राम कार्बोहाइड्रेट होते हैं, जिसमें 2 ग्राम फाइबर भी शामिल है। चपाती कैलोरी में कम होती है और अधिक प्रोटीन और फाइबर प्रदान करती है, जिसके कारण आपका पेट लंबे समय तक भरा रहता है ।

 

Diabetic patient और obese के लिये रोटी एक बेहतर choice है

 

vitamins :

चावल और चपाती दोनों फोलेट प्रदान करते हैं, folate एक water soluble B complex  विटामिन है जो डीएनए बनाने और नई कोशिकाओं को बनाने के लिए आवश्यक है, जिसमें red blood cell शामिल हैं जो आपके पूरे शरीर में ऑक्सीजन का परिवहन करती हैं। फोलेट न्यूरल-ट्यूब birth defect  को रोकने में भी मदद करता है, इसलिए यह उन females के लिए विशेष रूप से महत्वपूर्ण है जो pregnant  हैं। वैसे चावल रोटी के तुलना मे folate  का एक बेहतर source है।

 

 

आइये अब बात करते है minerals की

Minerals

प्रत्येक रोटी मे लगभग 6 % phosphorus 5% iron और magnesium, 2 % iron और 1 % calcium होता है । इसके अलावा  हर 120 ग्राम गेंहू के आटे में लगभग 190 मिलीग्राम सोडियम होता है

जबकि एक cup चावल मे magnesium, potassium और phosphorus की मात्र रोटी के तुलना मे कम होता है ।चावल में iron की मात्रा रोटी के ही बराबर होती है । चावल मे calcium और sodium नही होता है

फास्फोरस kidney के कार्य और cells की repair के लिए महत्वपूर्ण है, red blood cells के निर्माण के लिए iron की आवश्यकता होती है, और मैग्नीशियम आपके blood pressure और blood sugar के स्तर को normal करने में मदद करता है।

proteins:

प्रोटीन की मात्रा की बात करे तो रोटी मे प्रोटीन की मात्रा चावल के तुलना मे बहुत अधिक होती है लेकिन अगर प्रोटीन के quality की बात करे तो rice protein better होता है क्यूकी इसमे lysine जैसी essential amino acid मिलता है ।

इसके अलावा, चावल gluten free  है, जबकि गेहूं में gluten होता है, जिसका सेवन सीलिएक disease के patient द्वारा नहीं किया जा सकता है।

 

इन सब के अलावा

- चावलों में रोटी से ज्यादा स्टार्च  होता है, जो पचाने में आसान होता है. 

- चावल में लोअर डाइटरी फाइबर होता है, जबकि रोटी में प्रोटीन और फाइबर की मात्रा ज़्यादा होती है

- क्योंकि चावल में स्टार्च होता है, तो यह पचाने में आसान होते हैं, लेकिन रोटी पचने में ज़्यादा समय लेती है. यही वजह है कि रोटी ब्लड शुगर लेवल नियंत्रित रखने में मददगार है

चावल पचने में आसान होता है क्योंकि इसमें fibres कम होते हैं। इस प्रकार Diarrhea, indigestion, के लिए चावल एक अच्छा विकल्प है।

3. जो लोग अपने diabetes और diet plan manage करते हैं , उनके लिए पूरी गेहूं की रोटी खाना एक बेहतर विकल्प है। सफेद चावल में रोटी की तुलना में एक हाइ glycemic index होता है, जिसका अर्थ है, यह blood sugar को और अधिक तेजी से बढ़ाता है।
4. अधिक वजन वाले और मोटे लोगों के लिए, रोटी एक बेहतर विकल्प है क्योंकि इसमें अधिक फाइबर होते हैं।
इस प्रकार, nutrient wise, रोटी चावल की तुलना में healthy है। ब्राउन rice white rice के लिए एक अच्छा replacement  हो सकता है जो लगभग सभी सूक्ष्म पोषक तत्वों या macronutrient को बरकरार रखता है।

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Portion size-30gm	Energy Kcal	Carbs gm	Protein gm	Fat gm	Fibre gm	Folate µg	Phosphorus mg
Brown Rice	105.9	22.4	2.7	0.372	1.32	3.4	80
Parboiled Milled rice	105.4	23.1	2.34	0.165	1.1	2.9	42
Raw Milled Rice	109.6	23.4	2.38	0.156	0.84	2.7	28.8
Wheat Flour	98.7	19.25	3.17	0.459	4.54	8.7	94.5

 

 

Polymerase chain reaction (PCR )

Polymerase Chain Reaction (PCR)- Principle, Steps, Applications

• PCR is an enzymatic process in which a specific region of DNA is replicated over and over again to yield many copies of a particular sequence.
• The most widely used target nucleic acid amplification method is the polymerase chain reaction (PCR).
• This method combines the principles of complementary nucleic acid hybridization with those of nucleic acid replication applied repeatedly through numerous cycles.
• This method is able to amplify a single copy of a nucleic acid target, often undetectable by standard hybridization methods, and multiply to 10⁷ or more copies in a relatively short period.
• This thus provides ample target that can be readily detected by numerous methods.

Principle of PCR

The target sequence of nucleic acid is denatured to single strands, primers specific for each target strand sequence are added, and DNA polymerase catalyzes the addition of deoxynucleotides to extend and produce new strands complementary to each of the target sequence strands (cycle 1). In cycle 2, both double-stranded products of cycle 1 are denatured and subsequently serve as targets for more primer annealing and extension by DNA polymerase. After 25 to 30 cycles, at least 10⁷ copies of target DNA may be produced by means of this thermal cycling.

Requirements for PCR

• A PCR reaction contains the target double-stranded DNA, two primers that hybridize to flanking sequences on opposing strands of the target, all four deoxyribonucleoside triphosphates and a DNA polymerase along with buffer, co-factors of enzyme and water.
• Since the reaction periodically becomes heated to high temperature, PCR depends upon using a heat-stable DNA polymerase.
• Many such heat-stable enzymes from thermophilic bacteria (bacteria that live in high temperature surroundings) are now available commercially.
• The first one and the most commonly used is the Taq polymerase from the thermophilic bacterium Thermus aquaticus.

Steps Involved

A. Extraction and Denaturation of Target Nucleic Acid

• For PCR, nucleic acid is first extracted (released) from the organism or a clinical sample potentially containing the target organism by heat, chemical, or enzymatic methods.
• Once extracted, target nucleic acid is added to the reaction mix containing all the necessary components for PCR (primers, nucleotides, covalent ions, buffer, and enzyme) and placed into a thermal cycler to undergo amplification.

B. Steps in Amplification

• Conventional PCR involves 25 to 50 repetitive cycles, with each cycle comprising three sequential reactions:

1. Denaturation of target nucleic acid
2. Primer annealing to single-strand target nucleic acid extension of primer target duplex.
3. Extension of the primer-target duplex.

Denaturation

• The reaction mixture is heated to 95°C for a short time period (about 15–30 sec) to denature the target DNA into single strands that can act as templates for DNA synthesis.

Primer annealing

• The mixture is rapidly cooled to a defined temperature which allows the two primers to bind to the sequences on each of the two strands flanking the target DNA.
• Primers are short, single-stranded sequences of nucleic acid (i.e., oligonucleotides usually 20 to 30 nucleotides long) selected to specifically hybridize (anneal) to a particular nucleic acid target, essentially functioning like probes.
• This annealing temperature is calculated carefully to ensure that the primers bind only to the desired DNA sequences (usually around 55^oC).
• One primer binds to each strand. The two parental strands do not re-anneal with each other because the primers are in large excess over parental DNA.

Extension

• The temperature of the mixture is raised to 72°C (usually) and kept at this temperature for a pre-set period of time to allow DNA polymerase to elongate each primer by copying the single-stranded templates.
• Annealing of primers to target sequences provides the necessary template format that allows the DNA polymerase to add nucleotides to the 3’ terminus (end) of each primer and extend sequence complementary to the target template
• Taq polymerase is the enzyme commonly used for primer extension, which occurs at 72°C. This enzyme is used because of its ability to function efficiently at elevated temperatures and to withstand the denaturing temperature of 94°C through several cycles.
• The ability to allow primer annealing and extension to occur at elevated temperatures without detriment to the polymerase increases the stringency of the reaction, thus decreasing the chance for amplification of non-target nucleic acid (i.e., nonspecific amplification).

The three steps of the PCR cycle are repeated.

• Thus in the second cycle, the four strands denature, bind primers and are extended. No other reactants need to be added. The three steps are repeated for a third cycle and so on for a set of additional cycles.
• By the third cycle, some of the PCR products represent DNA sequence only between the two primer sites and the sequence does not extend beyond these sites.
• As more and more reaction cycles are carried out, the double-stranded DNA are synthesized more in number. After 20 cycles, the original DNA has been amplified a million-fold and this rises to a billion fold (1000) million after 30 cycles.

C. Product Analysis

• Gel electrophoresis of the amplified product is commonly employed after amplification.
• The amplified DNA is electrophoretically migrated according to their molecular size by performing agarose gel electrophoresis.
• The amplified DNA forms clear bands which can be visualized under ultra-raviolet (UV) light.

Advantages of PCR

• PCR (polymerase chain reaction) is an extremely simple yet immensely powerful technique.
• It allows enormous amplification of any specific sequence of DNA provided that short sequences either side of it are known.
• Allow faster diagnosis and identification while enhancing sensitivity and maintaining specificity.

Applications of PCR

PCR already has very widespread applications, and new uses are being devised on a regular basis.

• PCR can amplify a single DNA molecule from a complex mixture, largely avoiding the need to use DNA cloning to prepare that molecule. Variants of the technique can similarly amplify a specific single RNA molecule from a complex mixture.
• DNA sequencing has been greatly simplified using PCR, and this application is now common.
• By using suitable primers, it is possible to use PCR to create point mutations, deletions and insertions of target DNA which greatly facilitates the analysis of gene expression and function.
• PCR is exquisitely sensitive and can amplify vanishingly small amounts of DNA. Thus, using appropriate primers, very small amounts of specified bacteria and viruses can be detected in tissues, making PCR invaluable for medical diagnosis.
• PCR is now invaluable for characterizing medically important DNA samples. For example, in screening for human genetic diseases, it is rapidly replacing the use of RFLPs.
• Because of its extreme sensitivity, PCR is now fundamentally important to forensic medicine. It is even possible to use PCR to amplify the DNA from a single human hair or a microscopic drop of blood left at the scene of a crime to allow detailed characterization.

 

Complete Guide on cholesterol

 

What is cholesterol?

You probably have heard about cholesterol, but you might not be sure exactly what it is. Cholesterol is a waxy type of fat, or lipid, which moves throughout your body in your blood.

If you have too much cholesterol in your blood, it can combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries. This buildup of plaque is known as atherosclerosis. It can lead to coronary artery disease, where your coronary arteries become narrow or even blocked.

Why is cholesterol important to our bodies?

Cholesterol is a chemical compound that the body requires as a building block for cell membranes and for hormones like estrogen and testosterone.

Cholesterol is also needed to produce vitamin D. Your liver makes enough cholesterol to meet your body’s needs for these important functions.

The liver produces about 80% of the body's cholesterol and the rest comes from dietary sources like meat, poultry, eggs, fish, and dairy products. Foods derived from plants contain no cholesterol.

 

What are the types of cholesterol?

Cholesterol doesn’t dissolve in water, so it can’t travel through your blood on its own. To help transport cholesterol, your liver produces lipoproteins.

These lipoprotein include:

·       HDL

·       LDL

·       VLDL

HDL stands for high-density lipoprotein. It is sometimes called "good" cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body.

LDL stands for low-density lipoprotein. It is sometimes called "bad" cholesterol because a high LDL level leads to the buildup of plaque in your arteries.

VLDL stands for very low-density lipoprotein. Sometime VLDL is also called a "bad" cholesterol because it too contributes to the buildup of plaque in your arteries. But VLDL and LDL are different; VLDL mainly carries triglycerides and LDL mainly carries cholesterol

Triglycerides. Triglycerides are a type of fat in the blood. When you eat, your body converts calories it doesn't need into triglycerides, which are stored in fat cells. High triglyceride levels are associated with several factors, including being overweight, eating too many sweets or drinking too much alcohol, smoking, being sedentary, or having diabetes with elevated blood sugar levels.

What causes high cholesterol?

The most common cause of high cholesterol is an unhealthy lifestyle. This can include

• Unhealthy eating habits,- Saturated fat, trans fat and cholesterol in the food you eat increase cholesterol levels. Try to reduce the amount of saturated fat, trans fat and cholesterol in your diet. This will help lower your blood cholesterol level. Saturated and trans fat have the most impact on blood cholesterol. Eating these fats can raise your LDL (bad) cholesterol.
• Lack of physical activity, with lots of sitting and little exercise. This lowers your HDL (good) cholesterol.
• Smoking, which lowers HDL cholesterol, especially in women. It also raises your LDL cholesterol.

Heredity, your age and weight may also cause people to have high cholesterol.

What kind of test measures cholesterol?

Everyone over the age of 20 should get their cholesterol levels measured at least once every five years. Your healthcare provider will order a blood test called lipid profile or lipid panel that will indicate how much cholesterol is carried in your bloodstream.

The lipid profile test gives you the following numbers:

 

    Total cholesterol.

    LDL levels.

    HDL levels.

    VLDL levels and triglycerides.

    Non-HDL cholesterol.

    Ratio between cholesterol and HDL.

Normal cholesterol level:

Men age 20 or older:

Type of Cholesterol	Healthy Level
Total Cholesterol	125 to 200mg/dL
Non-HDL	Less than 130mg/dL
LDL	Less than 100mg/dL
HDL	40mg/dL or higher

Triglyceride                                              below 150mg/dl (normal)

Women age 20 or older:

Type of Cholesterol	Healthy Level
Total Cholesterol	125 to 200mg/dL
Non-HDL	Less than 130mg/dL
LDL	Less than 100mg/dL
HDL	50mg/dL or higher

Triglyceride                                              below 150mg/dl (normal)

 

How to low cholesterol levels:

• Avoid tobacco. If you do smoke, quit. Smoking is bad for you in many ways, and reducing your level of good cholesterol is one of them.
• Change the way you eat. Limit the amount of trans fats and saturated fat. Eat heart-healthy foods like fruits, vegetables, poultry, fish and whole grains. Limit red meat, sugary products and dairy products made with whole milk.
• Get more exercise. Try to get about 150 minutes of physical activity every week, or about 30 minutes per day for most days of the week.
• Keep a healthy weight. If you need to lose weight, talk to your healthcare provider about safe ways to do this. You’ll see results even before you reach your ideal weight. Losing even 10% of your body weight makes a difference in your cholesterol levels.
• Reduce the effect of negative emotions. Learn healthy ways to deal with anger, stress or other negative emotions.
• Control blood sugar and blood pressure. Make sure you follow your healthcare provider’s instructions for blood sugar levels, especially if you have diabetes, and for keeping blood pressure in the healthy range.

Facts On cholesterol

1.       You can’t live without cholesterol

2.    2. One out of every three adults has high cholesterol.

3.    3. High cholesterol could be genetic

4.    4. Even children can have high cholesterol.

5.    5. Sweating can raise your good cholesterol levels.

6.    6. Supplements may work to lower cholesterol — but slowly

7.    9. Women’s cholesterol levels fluctuate over their lifespan.