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Dr Santhosh Jacob
India
Registrace 9. 07. 2012
Official Channel of Dr Santhosh Jacob
Orthopedic Surgeon and Regenerative medicine specialist with an passion to simplify medicine for patients especially the field of Orthopedic Surgery,Orthobiologics, and Sports Injury Management.
professional credits
Board certified Orthopedic surgeon with special interest in minimal access surgeries,joint replacements and musculoskeletal ultrasound.
I believe use of regenerative cells in orthopedic surgery(Orthobiologics )will amplify results in conventional and minimal access Orthopedics.
Keen interest and expertise in ultrasound guided orthobiological interventions for many sports injuries.
Director- Orthopedics & Sports medicine at Bewell Hospitals,T nagar .
www.drsanthoshjacob.com
Orthopedic Surgeon and Regenerative medicine specialist with an passion to simplify medicine for patients especially the field of Orthopedic Surgery,Orthobiologics, and Sports Injury Management.
professional credits
Board certified Orthopedic surgeon with special interest in minimal access surgeries,joint replacements and musculoskeletal ultrasound.
I believe use of regenerative cells in orthopedic surgery(Orthobiologics )will amplify results in conventional and minimal access Orthopedics.
Keen interest and expertise in ultrasound guided orthobiological interventions for many sports injuries.
Director- Orthopedics & Sports medicine at Bewell Hospitals,T nagar .
www.drsanthoshjacob.com
Basics of nutrition part 1 - intro to macros and micros
Macro and micronutrients outline
I’ve mentioned essential amino acids as 21 or 22 instead of all amino acids. Essential are 9 and rest are non or semi essential.
1. Carbohydrates
4 cal per gm
• Functions: Primary energy source, supports brain function, kidney, heart muscles, and central nervous system.
• Types:
• Simple Carbohydrates: Sugars found in fruits, vegetables, milk, and milk products.
• Complex Carbohydrates: Starches and fiber found in grains, legumes, and starchy vegetables.
• Sources:
• Simple Carbohydrates: Fruits (bananas, apples, berries), honey, milk, yogurt.
• Complex Carbohydrates: Whole grains (brown rice, oats, whole wheat bread), legumes (beans, lentils), starchy vegetables (potatoes, corn).
2. Proteins
4 cal per gm
• Functions: Building and repairing tissues, producing enzymes and hormones, supporting immune function.
• Types: Complete proteins (contain all essential amino acids) and incomplete proteins.
• Sources:
• Animal Sources: Meat (chicken, beef, pork), fish (salmon, tuna), eggs, dairy products (milk, cheese, yogurt).
• Plant Sources: Legumes (beans, lentils, chickpeas), nuts (almonds, walnuts), seeds (chia, flaxseed), whole grains (quinoa, buckwheat).
3. Fats
9 cal per gm
• Functions: Energy storage, insulation, cell structure, absorbing fat-soluble vitamins (A, D, E, K).
• Types: Saturated fats, unsaturated fats (monounsaturated and polyunsaturated), trans fats.
• Sources:
• Saturated Fats: Animal fats (butter, lard), dairy products (cheese, cream), coconut oil, palm oil.
• Monounsaturated Fats: Olive oil, avocado, nuts (almonds, cashews).
• Polyunsaturated Fats: Fatty fish (salmon, mackerel), flaxseeds, walnuts, sunflower oil.
• Trans Fats: Processed foods (baked goods, snacks), margarine, fast food.
Micronutrients
1. Vitamins
• Vitamin A
• Functions: Vision, immune function, skin health.
• Sources: Carrots, sweet potatoes, spinach, liver, dairy products.
• Vitamin B Complex (B1, B2, B3, B5, B6, B7, B9, B12)
• Functions: Energy production, brain function, cell metabolism.
• Sources: Whole grains, meat, eggs, dairy products, legumes, nuts, seeds, leafy green vegetables.
• Vitamin C
• Functions: Antioxidant, skin health, immune function.
• Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, Brussels sprouts.
• Vitamin D
• Functions: Bone health, immune function.
• Sources: Sunlight exposure, fatty fish, fortified dairy products, egg yolks.
• Vitamin E
• Functions: Antioxidant, skin health, immune function.
• Sources: Nuts (almonds, hazelnuts), seeds (sunflower seeds), spinach, broccoli.
• Vitamin K
• Functions: Blood clotting, bone health.
• Sources: Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, fish, meat, eggs.
2. Minerals
• Calcium
• Functions: Bone and teeth health, muscle function, nerve signaling.
• Sources: Dairy products (milk, cheese, yogurt), leafy green vegetables, fortified plant milks, almonds, tofu.
• Iron
• Functions: Oxygen transport, energy production, immune function.
• Sources: Red meat, poultry, fish, lentils, beans, spinach, fortified cereals.
• Magnesium
• Functions: Muscle and nerve function, blood glucose control, bone health.
• Sources: Nuts (almonds, cashews), seeds (pumpkin seeds), whole grains, leafy green vegetables, dark chocolate.
• Potassium
• Functions: Fluid balance, muscle contractions, nerve signals.
• Sources: Bananas, potatoes, avocados, spinach, sweet potatoes, beans, lentils.
• Zinc
• Functions: Immune function, wound healing, DNA synthesis.
• Sources: Meat, shellfish, legumes, seeds, nuts, dairy products, whole grains.
• Selenium
• Functions: Antioxidant, thyroid function.
• Sources: Brazil nuts, seafood, meat, eggs, dairy products.
I’ve mentioned essential amino acids as 21 or 22 instead of all amino acids. Essential are 9 and rest are non or semi essential.
1. Carbohydrates
4 cal per gm
• Functions: Primary energy source, supports brain function, kidney, heart muscles, and central nervous system.
• Types:
• Simple Carbohydrates: Sugars found in fruits, vegetables, milk, and milk products.
• Complex Carbohydrates: Starches and fiber found in grains, legumes, and starchy vegetables.
• Sources:
• Simple Carbohydrates: Fruits (bananas, apples, berries), honey, milk, yogurt.
• Complex Carbohydrates: Whole grains (brown rice, oats, whole wheat bread), legumes (beans, lentils), starchy vegetables (potatoes, corn).
2. Proteins
4 cal per gm
• Functions: Building and repairing tissues, producing enzymes and hormones, supporting immune function.
• Types: Complete proteins (contain all essential amino acids) and incomplete proteins.
• Sources:
• Animal Sources: Meat (chicken, beef, pork), fish (salmon, tuna), eggs, dairy products (milk, cheese, yogurt).
• Plant Sources: Legumes (beans, lentils, chickpeas), nuts (almonds, walnuts), seeds (chia, flaxseed), whole grains (quinoa, buckwheat).
3. Fats
9 cal per gm
• Functions: Energy storage, insulation, cell structure, absorbing fat-soluble vitamins (A, D, E, K).
• Types: Saturated fats, unsaturated fats (monounsaturated and polyunsaturated), trans fats.
• Sources:
• Saturated Fats: Animal fats (butter, lard), dairy products (cheese, cream), coconut oil, palm oil.
• Monounsaturated Fats: Olive oil, avocado, nuts (almonds, cashews).
• Polyunsaturated Fats: Fatty fish (salmon, mackerel), flaxseeds, walnuts, sunflower oil.
• Trans Fats: Processed foods (baked goods, snacks), margarine, fast food.
Micronutrients
1. Vitamins
• Vitamin A
• Functions: Vision, immune function, skin health.
• Sources: Carrots, sweet potatoes, spinach, liver, dairy products.
• Vitamin B Complex (B1, B2, B3, B5, B6, B7, B9, B12)
• Functions: Energy production, brain function, cell metabolism.
• Sources: Whole grains, meat, eggs, dairy products, legumes, nuts, seeds, leafy green vegetables.
• Vitamin C
• Functions: Antioxidant, skin health, immune function.
• Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, Brussels sprouts.
• Vitamin D
• Functions: Bone health, immune function.
• Sources: Sunlight exposure, fatty fish, fortified dairy products, egg yolks.
• Vitamin E
• Functions: Antioxidant, skin health, immune function.
• Sources: Nuts (almonds, hazelnuts), seeds (sunflower seeds), spinach, broccoli.
• Vitamin K
• Functions: Blood clotting, bone health.
• Sources: Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, fish, meat, eggs.
2. Minerals
• Calcium
• Functions: Bone and teeth health, muscle function, nerve signaling.
• Sources: Dairy products (milk, cheese, yogurt), leafy green vegetables, fortified plant milks, almonds, tofu.
• Iron
• Functions: Oxygen transport, energy production, immune function.
• Sources: Red meat, poultry, fish, lentils, beans, spinach, fortified cereals.
• Magnesium
• Functions: Muscle and nerve function, blood glucose control, bone health.
• Sources: Nuts (almonds, cashews), seeds (pumpkin seeds), whole grains, leafy green vegetables, dark chocolate.
• Potassium
• Functions: Fluid balance, muscle contractions, nerve signals.
• Sources: Bananas, potatoes, avocados, spinach, sweet potatoes, beans, lentils.
• Zinc
• Functions: Immune function, wound healing, DNA synthesis.
• Sources: Meat, shellfish, legumes, seeds, nuts, dairy products, whole grains.
• Selenium
• Functions: Antioxidant, thyroid function.
• Sources: Brazil nuts, seafood, meat, eggs, dairy products.
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As like, YOU SAID GREAT REVISION VIDEO AND POWER PACKED NUTRITION VDO FOR THE BEGINNERS ,WAITING FOR THE WHOLE SERIES🥂
100 g uncooked rice or cooked rice.100 g rice become how much cooked rice how much calories.
Super sir. , please come to the point
czcams.com/users/shortsdUbka1HcSHQ?si=gwetrAQ5FE8nJXeg
Doctor, can u clarify this. They say protein is not needed much. Go vegan. Im Confused.
This was a wonderful session.... It's beyond words. It's truly an open talk. For me understanding Tamil is a little bit difficult but I tried to make it.
Doctor, there is no concrete proof that there is something called as resistant starch. Believing this and taking refrigerated cooked rice will lead to a kind of placebo effect, and subsequent over eating. Cooked rice is always cooked and the calories and starch content will remain the same
Sir enoda age 27 enaku enoda 1 st delivery la blood pressure vanthuchu after delivery poiruchu sir ipo 2 nd delivery atchu baby 1 year ayeruchu ana inum tablets potutu than iruken. Life long ipdye than podanuma itharku ana reason ithuku solution ethum iruka sir.
Thank you doctor for your wonderful explanation 👏 👍 god bless you doctor 🙏
Then why is over night soaked rice is considered healthy ,especially our parent's and grand parents had it why it has the properly of increasing the healthy gut bacteria and increasing the hair length and thicknesss?
Thanks sir for the wonderful information. Good afternoon Doctor
🤣🤣🤣edhuku ezhuthutu aruthutu..
Sir enaku right side pcod undu Left side ovarian cyst laparoscopy surgery panni remove panniyachu ippa ennoda weight 85.300 kg ennoda Age 22 enaku intha flax seed sapdalama , sapta weight loss aguma Sir please reply
april 2022 surgery nadhu
Can you please talk about almond gum
Hello doctor..ur advice towards rice adding chia seeds . I would like to know it should be raw or soaked one
How to measure calories for Pazhaya Soru? Should we measure along with the water or separately? Health apps show significantly lesser calories, but I'm skeptical of overeating. Please address this topic.
Correct. Thank you ir.
Very useful message and excellent explanation. Thank you for your videos.i subscribed your channel and following your advice.
Walking supperr
It will be helpful if we have nutritional facts about fishes caught in Tamil Nadu costs. No point in saying Salmon or tilapia is good for people living here
Can you shed light on long term acidosis of the body while consuming meat as the main source of protein? I’ve heard that the body tries to alkalize itself by extracting calcium from bones, leading to osteoporosis. Is supplementing with sodium bicarbonate to maintain ph balance safe?
thanks sir
Pcod or PCOS patient can eat chai seeds
Can't hear sir
These kind of quality video needed from Tamil CZcams community 💥
Thanks sir
Koyya ka !! Goyya Ka !! Doctor unga comedy sema !!
Excellent message sir 👏👏👏
Low volume unable to hear doc
True... Sir
Thanks doctor
❤❤❤
❤❤❤❤❤
❤❤❤❤❤
Sinus and ulcer irukku nan eduthukalama doctor
Thanks Dr
🙏
Thank you dr for the information on macro and micro nutrients Request and suggestions, since ur content are very informative ...it shud reach many ppl... When you talk abt an information say,for eg on sugar amd fibre ,the video clip of the word peristalsis is highlighted ,instead same words of your would be more easy to understand ,since its distracting the visual cue likewise many are not relevant ..with your words
Noted
I know you very well Dr Santhosh. In Railway hospital. Very happy and proud of you , for doing such awareness videos.
Thank u doctor 🎉
நீங்க பாக்குறதுக்கு நடிகர் ஆனந்த் பாபு போலவே இருக்கிறீர்கள்
பேசாம இந்த பொடகாஸ்ட் ஜேகப் நீங்களே பேச இருக்கலாம் .... எதுக்கு அவரை கூப்பிட்டு கிட்டு..... Let him finish his points then u can show off.... Keep on stopping him from finishing his point. Then what's the point of specialisation and specialist.....
Thanks
❤
Doctor, can you please do a video on topic of artificial sweeteners(non caloric sweeteners)
Useful video
Informative
Wonderful sir
Sir yan baby 6 year dhan but she had grey hair any remedy sir
என் 1year baby ku Gray hair eruku..
Dear Dr. Santosh Jacob, I hope this email finds you well. I am writing to seek your expert advice regarding my evening diet regimen and its impact on my performance in badminton, as well as concerns about energy levels and fatigue. Currently, I participate in badminton sessions from 7:00 PM until 9:00 PM, followed by bedtime between 10:00 and 10:30 PM. During these sessions, I often feel underpowered compared to other players and find myself becoming fatigued rather quickly. To address these concerns, I am considering incorporating specific foods into my diet around 7:00 PM, such as oatmeal, raagi (finger millet), various dry fruits, nuts (please advise on suitable types), bananas, and eggs. These choices are aimed at providing sustained energy and promoting muscle recovery during and after my badminton sessions. However, I am unsure about the best combination and portions of these foods, and how they may affect my sleep quality given the timing of my activities. Could you kindly advise me on the optimal diet for enhancing my performance in badminton and addressing my energy levels? Additionally, I would greatly appreciate any insights on how to prevent quick fatigue during sessions. Thank you very much for your time and assistance. I look forward to your valuable guidance. Warm regards, Prince Varghese
Cute childhood picture doctor😊 thank you