A refined grain is a wheat or rye type that has been processed. This process removes both the bran, and the germ from the grain. This process also reduces the nutrients in the food. Many studies have linked high intakes of refined grains to increased risks of cancer, stroke, and cardiovascular disease. Researchers found an increase in obesity and overweight due to a diet high on refined grains. This is a worrying finding for those who wish to eat a healthier diet.
Whole grains not only contain more fiber but also reduce the chance of developing colorectal cancer. Whole grain foods contain more fiber which increases stool bulk, which could reduce the time it takes for carcinogens to remain in the system. The colon also produces protective substances called resistant starches, which ferment in the colon. Whole grains contain antioxidants, which protect the body from oxidative stress and inflammation. This is known to be a contributing factor in cancer.
A portion of whole grain is approximately the same size of half a slice bread or a cup full of cooked grain. It contains about 15 grams of carbohydrates, up to three grams of protein, and 1 gram of fat. Two grams of fiber are found in a whole grain serving. It also has twice what you get from refined grain products. And it contains only a small amount of fat. It's also easier for you to digest. Whole grain products are also high in fiber.
Recent WHO research examined the effect of increasing whole grain intake on blood sugar, body weight, blood pressure, and cholesterol in diabetes patients. The researchers found no evidence linking refined grains with cancer or other problems. However, they were unable to draw any conclusions from the study. They did however recommend a diet high-in whole grains. The authors of the study actually suggested reducing fruit consumption.
Whole grain is an excellent choice for those with diabetes because it provides more nutrients as well as fiber than refined grains. It also has more phytochemicals which are good for your body. It also has fewer calories and is healthier for the environment. Mellen PB & Aune D recently found that whole grain products are more nutritious than those made with refined grains. Its GI is higher than those made from whole grain.
A refined grain is one which has been stripped of one or several important parts of its seed. Refined grains include white rice and flour. Refining grains takes away the germ and bran, which contain a large amount of protein and nutrients. The Dietary Guidelines for Americans suggest eating half of the grains you eat as whole grain. You should consume 3 to 5 portions of whole grain each day.
FAQ
Exercise: Is it good or bad for immunity?
Exercise is good for your immune system. Your body creates white blood cells when you exercise that fight infection. Your body also gets rid of toxins. Exercise can help prevent heart disease and cancer. Exercise also helps to reduce stress levels.
Exercising too frequently can make your immune system weaker. You can cause muscle soreness by working out too hard. This can lead to inflammation and swelling. In order to fight infection, your body must produce more antibodies. These extra antibodies can lead to allergies or autoimmune disorders.
So, don't overdo it!
What's the difference of a calorie versus a Kilocalorie?
Calories are units used to measure the amount of energy in food. Calories is the unit of measurement. One calorie represents the energy required to raise one gram of water's temperature by one degree Celsius.
Kilocalories refer to calories in another term. Kilocalories equal one thousandth of a calorie. 1000 calories, for example, equals one kilocalorie.
How does an anti-biotic work?
Antibiotics are medications that kill harmful bacteria. Antibiotics are used for treating bacterial infections. There are many options for antibiotics. Some can be taken orally while others are injected. Others are topically applied.
People who have been exposed may be prescribed antibiotics. An oral antibiotic might be prescribed to someone who has been exposed to chicken pox. This will prevent the spread of shingles. A penicillin injection might be given to prevent pneumonia in someone who has had strep.
When antibiotics are given to children, they should be given by a doctor. Side effects of antibiotics can be more dangerous for children than for adults.
The most common side effect of antibiotics is diarrhea. Other possible side effects include stomach cramps, nausea, vomiting, allergic reactions, headaches, dizziness, and rashes. These side effects usually disappear once treatment has ended.
How often should you exercise?
Fitness is key to a healthy lifestyle. However, there isn't a set amount of time you must spend working out. Finding something that you love and sticking with it is the key.
You should aim to do 20-30 minutes of moderate intensity exercise three times per week. Moderate intensity means you'll still be breathing hard after you've finished. This type is good for burning around 300 calories.
Walk for at least 10 minutes four days a weeks if you prefer walking. Walking is low in impact and easy for your joints.
Jogging for 15 minutes three days a week is a good option if you prefer to run. Running is an excellent way to lose weight and tone your muscles.
Start slowly if you aren't used to doing exercise. Start by doing 5 minutes of cardio each day, a few times per week. Gradually increase the time you do cardio until your goal is reached.
How can you live a healthy life?
Living a healthy lifestyle involves eating right and exercising regularly. Healthy eating means avoiding sugary and processed foods. Exercise strengthens your muscles and helps you lose calories. Sleeping enough is good for memory and concentration. Stress management reduces anxiety, depression and other symptoms. Fun is the key to keeping us healthy and happy.
What should I be eating?
You should eat lots of vegetables and fruits. These fruits and vegetables are high in vitamins, minerals, which can help you keep your immune systems strong. Vegetables and fruits are high in fiber which helps to digest and fill you up. Aim to eat five to six servings of fruit each day.
You should also drink lots of water. Water flushes toxins from your body and helps you feel full between meals. Drink about eight glasses each day.
Choose whole grains over refined grains. Whole grains have all their nutrients intact, including B vitamins, iron, zinc, magnesium, calcium, and protein. Refined grains are stripped of some of their nutritional value.
Avoid sugary drinks. Sugary drinks can be a source of empty calories, which can lead to obesity. Instead, you can opt for water or milk, as well as unsweetened herbal teas.
Avoid fast food. Fast food lacks nutritional value. You won't get the energy you need to function well, despite how delicious it may be. Avoid soups, sandwiches and other unhealthy options.
Limit your alcohol consumption. Alcohol can lead to poor nutrition and empty calories. Limit yourself to no more than two alcoholic beverages a week.
Try to cut down on red meat. Red meats contain high amounts of saturated fats and cholesterol. Instead, choose lean cuts of beef and pork, lamb, chicken or fish.
What are the top 10 healthy habits?
-
Breakfast is a must every day.
-
Don't skip meals.
-
You should eat a balanced diet.
-
Drink lots of water.
-
Take good care of your body.
-
Get enough rest.
-
Avoid junk food.
-
Daily exercise
-
Have fun!
-
Find new friends
Statistics
- WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
- Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)
- According to the 2020 Dietary Guidelines for Americans, a balanced diet high in fruits and vegetables, lean protein, low-fat dairy and whole grains is needed for optimal energy. (mayoclinichealthsystem.org)
- The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)
External Links
How To
What does "vitamin" actually mean?
Vitamins can be described as organic compounds found in food. Vitamins allow us to absorb nutrients from food. Vitamins cannot be produced by the body. They must be acquired from food.
There are two types if vitamins: water soluble, and fat soluble. Water-soluble vitamins dissolve easily when they are dissolved in water. You can find vitamin C,B1 or thiamine, B2 or riboflavin and B3 or niacin, B3/niacin, B6/pyridoxine, folic Acid, biotin and pantothenic Acid as examples. Fat-soluble vitamins can be stored in the liver or in fatty tissue. You can find vitamin D, E K, A, beta carotene, and other fat-soluble vitamins.
Vitamins are classified according their biological activity. There are eight major vitamin groups:
-
A – Essential for normal growth, and the maintenance of good health.
-
C – essential for proper nerve function.
-
D - Vital for healthy bones and teeth
-
E - needed for good vision and reproduction.
-
K - Required for healthy nerves and muscles.
-
P - Essential for strong bones and teeth.
-
Q - Aids digestion and iron absorption
-
R is required for the production of red blood cells.
The recommended daily allowance (RDA) of vitamins varies depending on age, gender, and physical condition. The U.S. Food and Drug Administration sets RDA values.
For adults aged 19 and older, the RDA for vitamin B is 400 micrograms daily. Pregnant women require 600 micrograms daily to support fetal development. Children ages 1-8 require 900 micrograms per day. Children under 1 year old require 700 micrograms daily, while infants over one year old need 500 micrograms every day. This decreases between 9 and 12 months.
Children between the ages of 1-18 need 800 micrograms per daily for obesity, while children overweight require 1000 micrograms. Children underweight or obese will need 1200 mg per day.
Children aged 4-8 years old who have been diagnosed as having anemia require 2200 micrograms of vitamin C per day.
2000 micrograms per person is necessary for general health. Because of their higher nutrient needs, women who are pregnant or nursing need 3000 mg per day.
Adults over 70 require 1500 micrograms each day, since they lose around 10% of their muscle mass every decade.
Women who are pregnant, nursing or breastfeeding need more than the RDA. Pregnant and breastfeeding women require 4000 micrograms each day during pregnancy and 2500 Micrograms each day after delivery. Breastfeeding mothers need 5000 micrograms per day when breast milk is being produced.