Tubers and Dried Fruit Month on January, 2021: I need to lose 30 pounds before halloween.?

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How to reduce my weight ?

Please follow the instructions bellow. Don't rush. Go slow. You your self has do decide the plan.

Calorie Reckoner

You can calculate your own calorie expenditure for a day.

For that you may refer the chart below. It can give rough idea.

The amount of energy depends on weight

Energy Expenditure Per hour during different activities and exercises

(Figures are for a person weighing 70 Kgs)

Activity Calories per hour

Sleeping 65

Awake, lying still 77

Sitting at rest 100

Standing relaxed 105

Dressing and undressing 118

Sewing (tailoring) 135

Typing rapidly 140

Light exercise 170

Walking slowly 200

Badminton 270

Dancing 273

Active exercise 290

Golf 333

Cycling 450

Walking briskly 450

Tennis 450

Horse riding 500

Swimming 500

Jogging 540

Football 540

Running 540

Severe exercise 600

Squash 630

Very severe exercise 650

Walking upstairs 1100

To reduce 1 Pound of fat burn 3500 calories or

To reduce 1 kilogram of fat burn 7500 calories

Set goal of reducing maximum 2 kilograms of weight per month.

Calorie Counter

Know the calorie contents of the food we eat.

When quantity is not specified, calories relate to 100 Gms.

Cereals and cereal products calories

Bread white (Slice 3.5” X 4” X0.4”) 60

Chapatti 1med (35 gms atta) 80

Cornflakes 1 cup (25gms) 95

Dosa plain (1med.9”dia,) 130

Idali (1med. 3.5” dia.) 100

Paratha. plain 275

Pop corn (50gms) 170

Rice cooked (3 table spoons. 60gms) 70

Pulsed and legumes calories

Bengal gram (Channa dal) 372

Black-gram (Urad dal) 347

Green gram (Moong) 334

Lentil (Masoor) 343

Rajmah 346

Soya bean 432

Dried Fruits Calories

Dates, Currants 317

Figs, dried 55

Raisins 315

Leafy vegetables Calories

Cabbage 45

Fenugreek leaves (Methi) 49

Lettuce 21

Mayalu 32

Spinach (Palak) 25

Other Vegetables Calories

Bitter Gourd (Karela) 25

Brinjal 24

Caposicurn (Simla mirch) 24

Cauliflower 30

Cucumber 13

Drum stick (Shevga) 26

French beans (Phali) 26

Lady finger 35

Mushroom 42

Peas (Mattar) 93

Plantain green (Kela) 64

Roots and Tubers Calories

Beetroot 43

Carrot 48

Onion 50

Potato 97

Sweet Potato 120

Fats and oils Calories

Butter 755

Ghee 900

Margarine 755

Oil (only vegetable oil) 900

Vanaspati 900

Condiments and spices Calories

Asafoedita (Hing) 297

Cardamum (Elaichi) 229

Clove dry (Lavang) 286

Coriander (Dhania) 288

Garlic dry (Lasoon) 145

Ginger fresh (Adrak) 67

Pepper dry (Kali meeri) 304

Turmeric (Haldi) 349

Fresh fruits Calories

Apple 56

Banana 153

Chiku 66

Mango 80

Musambi 43

Orange 53

Popaya 32

Pineapple 46

Seethaphal 104

Nuts Calories

Almonds (10gms) 65

Cashew nuts (10gms) 88

Coconut dry (Khopra) 662

Groundnuts (Shengadana) 560

Pistachia nuts (Pista) 626

Sugars Calories

Gur (joggery, 15gms) 57

Jam (1 tablespoon. 5gms) 20

Sugar (1 tablespoon. 5gms) 16

Soups Calories

Cream of Chikan (1 cup. 150ml) 86

Cream of spinach (1 cup. 200ml) 206

Cream of tomato (1 cup. 150 ml) 85

Vegetable (1 cup. 150 ml) 65

Milk and milk products Calories

Butter-milk, skimmed (1glass) 25

Cheese processed 348

Custard (baked) 114

Curds (cow’s milk) 60

Ice-cream 205

Kheer (payasam) 178

Milk buffalo’s (1 cup) 100

Paneer (10gms) 10

Biscuits and cakes calories

Biscuits (salted. 3gms) 15

Biscuits (sweet, 4gms) 24

Chocolate cake ( 45gms) 165

Fruit cake (30gms) 117

Sweets calories

Burfi (25gms) 100

Fruit jelly 75

Gulab jamun (25gms) 100

Jalebi 412

Rasgolla (30gms) 100

Snacks and savouries calories

Chakli ( wheat flour) 550

Chewra ( fried) 420

Dhokla 122

Kachori 166

Potato Vada 159

Samosa 156

Sev (50gms) 325

Tomato sandwich 182

Beverages, soft and alcoholic calories

Apple juice (200ml) 95

Beer (240ml) 112

Brandy (30ml) 73

Coffee (1oz. milk. no sugar) 25

Gin dry (43ml) 105

Rum, Whisky (43ml) 105

Tea (1oz. milk, no sugar) 22

Wine, sweet (100ml) 160

Fish and other sea food calories

Lobster 90

Pamfret 87

Prawn 89

Ravas 112

Sardines 80

Shrimp 349

Surmai 92

Meat products calories

Beaf (muscle) 114

Chicken (broiler) 151

Egg (1. 40 gms) 65

Ham cooked 305

Mutton (muscle) 194

Miscellaneous calories

Dal (cooked, thick consistency, 1/3 cup

113gms) 145

Papad (1, 3 ¼”diameter)

a) grilled 25

b) fried 43

Pickles (1 teaspoonful. 5gms) 38

Rasam (1cup) 12

Sambar (1/2 cup) 105

Tomato sauce (1 teaspoonfull, 10gms) 7

(Note: - Avoid non vegetarian food and alcoholic as well as soft drinks)

Follow following steps –

1. Bring a note book to keep calories account.

2. Note weight on first day.

3. Keep account of calories intake and burning for fifteen days.

4. Note down weight. According to weight gain or loss or steady state match the calories

balance accordingly by allotting some increments the activities and food intake.

5. Decide your goal of reduction of calories intake and increase in combustion of calories.

6. Keep track of daily activities and check after every month.

7. Be happy with the results.

Is sweet potato starch the same as regular potato starch? (if it is, can you provide a site that proves it?)?

From the articles below, it shows that Sweet potato's starch is generally made up of between 80 to 90% carbohydrates of the dry weight of sweet potato roots and Potatoes grown for starch manufacture may contain as much as 22% starch dry matter. About 75 per cent of the dry weight is carbohydrate.

Sweet Potato, common name applied to a perennial, trailing herb of the bindweed family. The plant, which is native to tropical America, is cultivated on sandy or loamy soils throughout many warm regions of the world, and exists as an important food staple in a number of countries. It is planted primarily for its thick, edible roots, called sweet potatoes. The name is due to a sugar content. Two main types are commonly cultivated: a dry, mealy type, and a soft, light-to-deep-yellow, moist-fleshed type. The species often called wild sweet-potato vine, manroot, or man-of-the-earth is not edible, but is cultivated as an ornamental vine.

Carbohydrates generally make up between 80 to 90 % of the dry weight of sweet potato roots. The sweet potato yields an important starch, which is used as a food starch in noodles etc. and technically for sizing textiles and papers, for the manufacture of adhesives and in laundries. The process of extracting and refining the starch is similar to the potato starch process. The pink and yellow varieties are rich in carotene, the precursor of vitamin A.

Sweet potato starch granules vary from 4 to 40 microns with 19 micron in average. The amylose content is 19% - 25%.

Scientific classification: The sweet potato belongs to the family Convolvulaceae. It is classified as Ipomoea batatas. The species called wild sweet-potato vine, manroot, or man-of-the-earth is classified as Ipomoea pandurata.

China is the world's largest sweet potato producer, accounting for 80-85 percent of global production. The majority of China's sweet potato is grown in seasonal rotations with other staple crops and is used for animal feed or to produce noodles and industrial starch.

Sweet potatoes grow year-round in the tropics. Sweet potato has the shortest growing cycle of the root crops grown in the tropics. The crop is normally harvested about 4 months after planting and harvesting may be spread over several months. In a temperate climate harvest must take place before risk of frost.

Potato, edible starchy tuber. It is produced by certain plants of a genus of the nightshade family, especially the common white potato. The name is also applied to the plants themselves. The tuber of the white potato is a staple food in most countries of the temperate regions of the world. The plant is grown as an annual herb. The stem attains a length up to almost 1 m (3 ft), erect or prostrate, with pointed leaves and white to purple flowers. The fruit is a many-seeded berry about the size of a cherry. Like the stems and the foliage, the fruit contains significant amounts of solanin, a poisonous alkaloid characteristic of the genus. Three to six tubers form on the underground stem, although in some varieties there may be as many as 10 to 20. The tuber skin varies from brownish-white to purple. The plant, native to the Peruvian Andes, was probably first taken to Europe in the mid-16th century by Spanish explorers and was probably introduced to Britain by English explorers sailing from the New World only a few years later. The cultivation of the potato spread rapidly, especially in the temperate regions, and early in the 18th century the plant was introduced into North America. (Fig.1: Potato starch in polarized light)

In ordinary cultivation, propagation is accomplished by planting the tuber or a section of the tuber containing an eye, which is an undeveloped bud. New varieties are developed from seed produced after controlled pollination. Improved varieties may be propagated rapidly by using cuttings from the sprouts.

Storage. Potatoes require cold storage. 3-4 oC is the optimum storage temperature for seed potatoes. The low temperature prevents sprouting. After harvesting the potatoes are kept for two to three weeks at 15 oC ( a wound healing period) and first then, they are over a one month period gradually cooled down to their storage temperature and they will keep well for a year or so. In spring the seed potatoes are during minimum a fortnight gradually heated to 10 to 15 oC before planting. It may be done by shutting of the cooling system mid March and starting air heating early April for the potatoes to be ready for planting end of April. Potatoes for chips and other food products have to be stored at a higher temperature not below 6-7 oC. That temperature is to high to prevent sprouting and sprout depressing gas has to be used. At 8 oC and below sugars are formed - the colder the more - and the sugar forms a brown color by a Maillard reaction not acceptable in food products. The sugar formation is however not a quantity problem and does not affect starch yield from potatoes used for starch manufac

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