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Using the right cooking oil can make every meal a bit healthier. Pixabay

Amid the pandemic, a healthy diet can help to boost your immunity, aiding protection from various diseases.

However, making healthy food a part of your diet can be difficult, due to several reasons. For instance, snacking has increased considerably during the present lockdown, not only at evening chai breaks but also in between meals to power through the day. Given the paucity of time, we end up looking for options that need less effort. While we all know that we must make mindful choices in current times, juggling between work-from-home and family duties makes it difficult to put health first.

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Making small changes in daily cooking can go a long way in making your diet healthy, without adding any extra burden on you. An easy step is to use the right cooking oil. You may ask, why cooking oil?

If you think about it, cooking oil is one of the ingredients, which we probably use while cooking almost every meal, and among all options, it carries the highest calorie per gram. In effect, using the right cooking oil can make every meal a bit healthier. Now when we think of cooking oil, the first thing that comes to our mind is to reduce the usage of oil, however, just that might not be sufficient.

Cooking oils are fats, and just like protein, carbohydrates, and vitamins, are very important macronutrients. Pixabay

Nutritionist Nmami Agarwal breaks it down Cooking oils are fats, and just like protein, carbohydrates, and vitamins, are very important macronutrients. Cooking oil typically consists of 3 types of Fatty Acids: Monounsaturated Fatty Acid (MUFA), Polyunsaturated Fatty Acid (PUFA), and Saturated Fatty Acid (SFA). As per guidelines from the National Institute of Nutrition, healthy oils should have a good balance of all three fatty acids. Most single seed cooking oils available in India which we normally use, are unfortunately rich in either MUFA or PUFA.

This is the reason doctors and nutritionists ask you to keep changing your oil. But unfortunately, just alternating between different oils without understanding the fatty acid ratios of individual oil will not help you get the benefit you seek.

A great way to get the right balance of MUFA and PUFA easily is to use blended oils. Blending is a scientific process that cannot be achieved at home by just mixing oils; the oils are carefully chosen in ratios that are scientifically tested so that we get the benefits of individual oils as well as the right fatty acid profile. These oils offer a lot of health benefits.

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Blended oils combine the benefits of two oils, to provide a synergistic effect, which helps to build immunity. It is also great for your heart health, as it helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL). They also have a high smoke point making them ideal for all types of cooking (frying, sauteing, etc.). Some of them also come with LoSorb Technology that helps food absorb lesser oil, keeping it light on your stomach. There are many options of blended oils available in the market like Saffola, helping with heart health and overall health. (IANS/AD)


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Tokyo Olympics 2020 Indian wrestler Ravi Kumar enter semi finals.

Indian wrestler Ravi Kumar (57kg) and Deepak Punia (86kg) enjoyed fruitful outings at the Tokyo Olympic Games as they secured semifinal berths in their respective weight categories at the Makuhari Messe on Wednesday.

On the opening day of the wrestling competition, Ravi Kumar defeated Bulgaria's Georgi Vangelov 14-4 on technical superiority to reach the last-four in the men's 57kg category, while compatriot Deepak Punia overcame China's Zushen Lin 6-3 on points to advance to the semifinals.

Ravi Kumar will take on Nurislam Sanayev of Kazakhstan in the last-four, while Punia will be up against David Morris Taylor of the USA.

Earlier, Ravi Kumar had won his opening-round bout by technical superiority against Colombia's Oscar Tigreros to secure a quarterfinal spot. Competing in the Round-of-16 bout against the Colombian wrestler, the 23-year-old Ravi Kumar, who is making his Olympic debut, showed no nerves as he dominated the bout to win by technical superiority (13-2).

Ravi Kumar landed attack after attack and went 13-2 up, winning the bout by technical superiority with minutes to spare. In wrestling, building up a 10-point lead over the opponent results in a victory by technical superiority.

India's 86kg freestyle wrestler Deepak Punia showed no signs of the niggle that had forced him to pull out of the Poland Open Ranking Series in Warsaw in June, as he defeated Nigeria's Ekerekeme Agiomor on technical superiority to secure a quarterfinal berth.

He got his Olympic campaign to a fine start as he was in control from the start of the bout and hardly ever allowed his Nigerian opponent any room to maneuver his moves, finally winning with a 12-1 on technical superiority.

Punia, who had also suffered an elbow injury just before the Games, was slow at the start but came into his own as the bout progressed, inflicting takedowns at regular intervals to earn points.

The Indian wrestler eased into a 4-1 lead at the break and extended his lead comfortably in the second period.

Punia, the silver medallist from the 2019 world wrestling championships, then set up a clash with China's Lin Zushen in the quarterfinals and defeated him 6-3.