Few Essential Food For Regaining Strength After Injuries And Physiotherapy -

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Few Essential Food For Regaining Strength After Injuries And Physiotherapy

Fruits

 
Recovery from Acute or Overuse Injury depends on several factors:-

  • Involvement of type of tissue (bone, nerve, muscle, cartilage, joint, tendon, ligament, skin)
  • Nutrition
  • Restoration of soft tissue function
  • Adequate sleep and rest
  • Medication
  • Lifestyle
  • Psychology

Combination of a variety of Nutrients will help to Regain Strength after Injury. The fuel that body needed after an injury should consist of

(i) an adequate amount of Protein, Carbohydrate, Fat

(ii) sufficient intake of Minerals, Vitamins, Micronutrients and

(iii) adequate hydration depends on the nutritional status of an individual (Children, Females, Older People).
Breakfast, Lunch, Dinner, Snacks should contain an appropriate amount of cereals, bread, vegetables, rice, pasta, fruits, biscuits, legumes (soybeans, pea, lentils), drinks (juice), cake, dairy products(milk, yogurt, ice-cream).

  • 60-70% of energy is taken by carbohydrate.

Carbohydrate fulfills the insufficient amount of oxygen in muscles and helps to improve the intestinal Sodium and Water uptake also, intake of 8-10 g/kg of body weight is essential. It can be taken either by eatables or in liquid form.

 

EatablesAmount of Carbohydrate
30 g of 1 slice of bread 12kg
20 g of 2 plain biscuit 13kg
195 g of ¾ cups oats   80kg
75g of ½ cup boiled white rice18g
60g of 1/3 cup boiled brown rice19g
100g of 1 medium baked potato15g
15g of 1 cup boiled green pea11g
50g of ½ average raw peeled banana12g
200g of 1 cup homemade soup17g
200m unsweetened orange juice15g
180g of 3 medium raw apricot13g
123g of average apple13g
60g of 1 ½ scoops vanilla ice cream12g
200g of low fat yoghurt12g
300g of 1 ½ glasses of whole milk14g
83g of ½ cup boiled bean12g
180g of 6 slices boiled beetroot15g
90g of ½ cup boiled barley19g

 

  • 30% of energy is taken by fat.
  • 5-10% of energy is taken by protein.

Protein is helpful in tissue repair especially muscle and bone, it can be taken in the form of Amino acid, intake of 0.8g/kg/day is essential.

 

EatablesEatables Amount of Protein
258g whole milk9kg
200g low-fat yogurt12kg
60g vanilla ice-cream3g
150g fish36g
120g chicken34g
30g of 1 cup cornflakes2g
30g 1 slice of wheat bread3g
10g plain biscuit1g
140g of 1 cup boiled bean2g
120g medium raw, peeled orange1g
140g average raw peeled banana2g
20 g unsalted almond3g
20g cashew nut3g
90g of ½ cup boiled brown rice3g
    • Hydration is necessary for regulation of body temperature, to maintain blood volume and nourishment of cartilage especially for those who live in a hot and humid environment.
    • Calcium is the main requirement of bone.
    • Glycogen is needed for muscle which is obtained from high Carbohydrates.
    • Potassium,iron,zinc,magnesium,chromium,copper are necessary for bone and muscle metabolism.
    • Vitamins are essential for ligament, tendon, and skin.
    • Vitamins C rich foods – leafy vegetables, capsicum
    • Vitamins K rich foods – cabbage, cauliflower
    • Vitamins E rich foods – wholegrain
    • Iron-rich foods – leafy vegetables, apricot, beans

    During Recovery when the stage of Regaining Strength begins; do joint movements against resistance with the help of Theraband, Dumbells such as arm curl, overhead shoulder movement, Rowing, heel drag, stationary cycling, Squatting, making a fist with clay when the stage of Regaining starts. Do 5-7 repetitions, 3-5 sets to regain Strength.

    Content Reviewed by – Dr. Parmila Shrama

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