Unrefined carbohydrates
beat a low carb diet
Try not to get too caught up in the latest low-carb craze.
The trick is to choose healthy carbohydrate foods and to
eat them regularly over the day. Refined carbohydrates
such as white bread, biscuits and even beer, release sugar
(glucose) rapidly, this will lead to high blood sugar levels,
more chance of storing calories as fat and more chance of
hunger pangs soon after eating. Refined carbohydrates also
supply hidden fats and salt. Unrefined carbohydrates on
the other hand, are digested much slower, blood sugar and
insulin levels are kept on a steadier curve and weight loss is
much easier. Good choices are vegetables, whole grains, oats,
brown rice and fresh fruit. Research at Monash University
has discovered that a diet high in sugar damages certain
cells in the brain that switch off hunger. "A diet rich in
carbohydrates and sugar, that has become more and more
prevalent in modern society has placed so much strain on
our bodies that it's leading to premature cell deterioration,"
Dr Andrew said.
In the garden
March is a good time to plant broccoli and cauliflower seedlings.
All vegetables in the cruciferous family, kale, cabbage, broccoli and
brussel sprouts are packed with fibre, vitamin C and potassium.
The link between cruciferous vegetables to cancer prevention is
well studied. Broccoli and cauliflower contain special antioxidants
and phytochemicals, called indoles that may stimulate enzymes
that block cancer growth. Because cauliflower is so low in calories,
it makes the ideal substitution for mashed potatoes. Just cook your
cauliflower until soft with a little chicken stock, then mash with
herbs. It's the perfect accompaniment to lamb shanks or makes a
delicious pie topping.
Supplement your diet now, for a healthier winter
Once you catch a cold, there's not much you can do. Viruses like
colds do not respond to antibiotic treatment. Colds are highly
contagious and are the most common disease in the world. A
supplement regime to support your immunity is best started in
early autumn. A good multivitamin, zinc, vitamin C and a daily
probiotic will help alongside a healthy diet. The herb Echinacea
helps relieve symptoms in adults, but does little to prevent a cold
occurring. Hand hygiene reduces the spread of virus. If you have a
cold, zinc and vitamin C help to reduce the symptoms.
101nutrition.co.nz
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