The 3 rules of eating pulses
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- เผยแพร่เมื่อ 1 มี.ค. 2021
- Guideline 9- The 3 rules of eating pulses
1. Soak and sprout before cooking
2. Use right ratio of pulses and grains (1:3) / pulses and millets (1:2), in cooking
3. Have atleast 5 types of pulses/ legumes every week and in 5 different forms every month
Dal chawal is amongst the oldest foods in the Indian tradition. In fact, India uses dals and legumes in really interesting ways - as halwa, in sabzis like gheeya, tori, banana flower, as Bhajiya, as a meal by itself like thalipeeth, pessaratu, etc., and then of course as an accompaniment with rice and roti. Not just that, our rich food traditions have given us these three rules to get the best out of pulses -
Rule 1. Soaking and sprouting them before cooking, to reduce the anti-nutrients and allow for optimum enzyme action to break them down
Pulses are rich source of protein, vitamins and minerals, but it’s not quite easy to assimilate the amino acids from them. They naturally contain what is called as anti-nutrients, molecules that come in the way of nutrient assimilation. That’s why so many people have gas, bloating, indigestion etc., on eating them. And so, your dadi devised this method to reduce the anti-nutrients and to enhance the protein, micro-nutrient and digestibility of pulses and legumes.
Rule 2. Mixing them with millets and grains to improve their essential to non-essential amino acid ratio. The ratio is 1:3 when you use it with rice and 1:2 when you use it with a mixture of millets and grains.
The rationale behind this is that pulses and legumes lack an amino acid called methionine and grains lack lysine. Lysine is found abundantly in pulses but without the full profile of other amino acids like methionine, it cannot completely carry out its functions. It plays a role in -
- Antiageing - prevents premature greying
- Bone mass - preserves it, strengthens it
- Immunity - helps build antibodies when under attack
The finely tuned and timeless ratio of pulses to grains and millets, also allows you to access BCAA, a group of 3 amino acids which help with optimum fat burning, build muscle tone and help reduce stress too. Toh pandemic ke zamane mein this is crucial.
Rule 3. Having a wide variety of pulses and having them in different forms to optimize intake of all nutrients.
India has more than 65000 varieties of pulses and legumes. A wide variety of pulses (atleast 5 different types in a week) when eaten in different ways (as dal, papad, pickle, idli, dosa, laddoo, halwa, etc.) ensures that we get the diet diversity needed for healthy gut bacteria.
So, to summarize, pulses are a powerhouse of nutrition, and to get the best out of them, follow the three time tested rules.
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#12week2021 #pulses
Please make a video for mothers who could not loose weight and still look pregnant even after years of delivery.
Eat pulses. Many vegetables, yoghurt n fruit, walking 2 steps in one seconds, always on the move and it will be done. Drink hot tea with less milk. No sugary drink. Eat nuts and dates as a snack. No chicken which are full of antibiotics❤I don't go to Gym but I go to do a bit of stretching in open air. May be since I was young I was always on the move. Even at home with staircase etc...am over 50 but flat belly though I do not do any special regime. I do eat just as written . Also if you eat protein in the morning you will feel a sense of full stomach❤ 🇲🇺
The guidelines shared by you really help me. Thank you so much ♥️
love you.. you have answered all the concerns I always had eating lentils and pulses.
Mam ur superb only looking at ur videos the way u speak feels so positive and energetic thanks a lot.......
Hey become big fan of you..started following all your instructions... 👍😊😍
Hi Rujuta Thanks for your Guideline project 🙏. Nowadays I'm eagerly waiting for Tuesday
Easy way to make sprouts. Just soak the pulses for 8 hours, drain on a sieve. Keep a plate under the sieve and one to cover above. Place it on the top of your fridge for around 8 hours. Your sprouts are ready. The more number of hours you keep, the more longer will be the sprout hair
Love your videos. Thank you.❤️🙏
Thank you Ma'am this mega guide line about pulses, how different Dale's need o'r health !
U are the best...simple yet bang on solutions related to health..luv u Ruju😚😚
Thank you Ma'am for this mega guideline. Yes we indians eat peanuts from early childhood & it does whole lot of benefits for skin,hair.
Thank you for sharing all regarding life style ❤️
You are helping a lot of people mam.... Because we are what we eat......very well done mam 🙏🙏🙏👍👍👍
❤️ thanks for ur healthy tips mam..so nice❤️
Thank you for the guidance.
Indian cuisine is rich and diverse..it's so amazing how we have such a rich culture 😍😍
✌🏻😻✌🏻🍨
Excellent! We are already eating like this. Thanks mam for your valuable sharing.
My mom does all this. Chan keri achar is my super fav too 💖💓💗
Thanks a ton for sharing.. I'm back after a month to share my experience here. I have started eating pulses after sprouting them after watching this video. And boy, is there a difference! All my issues related to indigestion with pulses have vanished after following this. God bless you for sharing this important and critical information.
Hi, I have a doubt. Dals like split toor dal or moong dal doesn't sprout, right? Should we just soak them over night and prepare dal next day?
You are a gem 💎 ma'am....making us understand the value of Indian food...thanku so much dear ma'am
So true
Very nice guide line, thanks
Yes you are very correct... Dosa chila pitthi, dal , mix bhelbhal, halwa poli all are amazing food
Very good👍 Information Thank you Mam
Loved the श्री at the top. Reminded me of school times when we would use it while starting a new book
Wah
Rijuta
Your recipes are so practical and good 👍😊
God bless you 🙏
Loving ur videos
Very informative
Thank you it'll help me in my daily life. Luv u ❤
💕 grateful Rujuta. This is pearl of wisdom.
Madam you are inspiring all..God bless you
Very informative. Thank you.
Beautiful ly explained
So true, as dal is cooking itself, fragrance of dal is mouth watering. I am loving dal now.
Thank u mam for such a good information. Tell us mam also, what is the best time in a day to consume pulses?
Very nice information dear mam... Thanks a lot.... God bless you mam
Love your energy
Thank you. Very informative
Thank you madam. I will start experimenting with sprouts and pulses🙏
Very nice information Mam Thank you. 🙏
It will really helpful to everyone one. 👍👍
Your every thing is so very perfect pls continue this good work
Maam।।।ur so giving in ur knowledge।।other wise all dieticians charge so heavy। U r truly a guru।giving selflessly
Very important and learning tips u shared ma'am ..
Thanks for sharing ma'am 🙏
Thx great explanation
Thank you so much 🙏rujuta mam** you are a inspiration for all of us.!!! Dats reminds me .in my receipes.,mix dal chutney . called , chutney pudy . already shown.. also one of protein source ..you talked about a right proportion to eat .. dats very important for me ... thank s again lots of love ❤️🙏🙏
We make pickle of red whole chana & methi dana combine with kacha Keri every year. We also make green chilka moongdal & rice khichdi withi kadhi,the best combination for dinner or daal fry & jeera rice or daalbati churma for meal
You are God gift for us Madam..😘😘🙏🙏🙏
Thanks amazing video
Thank you so much ma'am
Thanx very much god blessu
Watching in 2023! Thanks for the great info. Am always at a loss on how to get my kids to eat dal. They love all kinds of beans but dal is a pain area. Now I put it into sabzi. Kudos for all the tips👏🏻👏🏻
Thanks so much
Thank you so much 😊
Lovely explain thank you jay Shree Krishna 🙏🌹🌻🌺🌸🔔🌼🔐🕯
Informative.👌
Great tips 👍🏻
Nyc guidelines
Can you please share your thoughts on souring the grains while soaking by adding acv or lemon?
Thankyou mm Aapse hum log BHI special ho gaye
Love to see u everytime
Rujuta I just love your blogs god bless 🙏
Hi rujuta I wish you start cooking videos , with do n don'ts... That will help us to know n serve better
Really m very much enjoyed...luv u
Very well explained
THANKS A LOT, MAM
You are a great dietitian
Lot of respect from Pakistan ❤️
Thank u .. teach us few salads with pulses & legumes
Thank you. So for the final part after adding ginger,turmeric etc should i still sprout?
Informative video
Your videos are always informative, however off lately I have observed that the resolution is very low, higher resolution will be greatly appreciated.
240p😣
Channa &kairi achachar is very good.
Hello ma'am please show some drinks for summers that can also be carried to offices and outdoors
Very informative❤️
Thanks a lot... lovely information 👍
Use Hindi word slso
Great information ❤️
Excellent 🙏
Hello
Request for video.
How to deal with vitamin deficiency after gallbladder removal?
Could you please make a video on which type of jaggery is the best to be consumed?
Amazing 👍
Hi Could make a video on Post covid recovery diets this will help a whole lots of people watching you and following you as a dietitian. Thanks you for so much for all this information, makes it so interesting to know how and what we eat works on our bodies.
If you are non vegetarian, bone broth is best for recovery.
Thank You for this . Stay Safe .
Thanks for soaking tip. Can you please share few health tips for how to maintain health post menopause?
Thanks mam
I LOVE PULSES 😍😍😍😍😍 seems like I gotta increase my RICE INTAKE 🤩
Soyabeen ke beej ke barein bhi bataein plz
Super mam
U teach every small detail
Blessed to have you mam
But one doubt
How to have wada sambar
Which is made of urad and toor Dal??
I make avakaya aam ka achar with chana, methi and all spices, recipe passed down to me by my mom.
Thank you so much for all of the information
I’d like to to ask you do you book with the ways to eat /prep these pulses as well as other nutrients dense foods.
Please lmk.
Please use hindi or marathi to understand better to common people ..so that it will be benefited to everyone ..becz ur knowledge is great regarging diet n its fenifits..thanks
Hi rujuta for how long we should soak toor dal before cooking it and should we soak it with haldi namak and ginger or just plain dal.
Would like to know your views on using pressure cooker..as per ayurveda food must be cooked in open.
Wow that's awesome
hello mam plz make video on summer diet
Thanks a lots mam for valuable knowledge and video...mam plz make video on diet chart and exercises for dippression patient..I am also suffering from anemia, pigmentation on face..plz help..🙏🙏🙏🙏🙏🙏
How many hours of soaking of moong,tuvar and other split dals is optimum? Thanks Rujuta
I wish I was Indian to understand I love this woman
She is basically giving us some guidelines on how to prepare and eat lentils. For instance, you can sprout the whole lentils (the ones with the skin on)... cook it lightly before eating. You need to eat lentils in the right proportion to rice (1:3, lentil:rice), eat a variety of lentils (don't stick to just one two - which we all tend to do). Have them in different forms - for example, in the form of a sweet dish, or a pancake. Last, she explains a basic recipe for moong dal - soak the dal, add salt turmeric heeng (Asofetida) and grated ginger, and cook it. Let me know if you need any more clarifications.
Lots of love to my darling Rujuta ji.
You are too good
Thnku mam
Should the soaked water be discarded or retained to use as it is to cook?
Please suggest something on peanut allergy and coconut allergy
OMG You are amazing!!!!
Very nice💯👌👌