A high-fiber diet can help you lose weight and improve your health. The same applies to whole grains. A grain is considered a whole grain if it contains all of its components, including the bran, germ, and endosperm. Sugar is often added to refined grains. This takes out the natural fibers and endosperm from the grains. Whole grain products like bread and pasta are important for a healthy diet.
Research has shown that consumption of whole grains can lower the risk of cancer and cardiovascular disease. Studies have also shown that whole grain consumption is associated with lower all-cause mortality and higher cause-specific mortality. Researchers at the BMJ concluded that fiber intake is linked to health outcomes and whole grain foods are best for overall wellbeing. One study revealed that high fiber diets had lower cancer rates than low fiber diets, and no risk factors for developing these diseases.
While fiber isn't the only benefit of eating whole grains, it is one of the most important parts of a healthy diet. Fiber not only speeds up your metabolism but also helps you control your weight. Fiber has many health benefits including a lower incidence of diabetes and heart disease. Another study revealed that fiber intake was associated with a lower risk of being obese and a decreased incidence of type 2. You can find more information at the website:
The benefits of whole grains are widely recognized. According to the Institute of Medicine children who ate more whole grain than their peers were able attain the recommended level of fiber. Study results showed that children who consumed more whole grains were 59 per cent more likely to be in top three percent of fiber consumers than those who ate fewer. Researchers attribute the difference in fiber intake and insulin resistance hormones.
The study also showed that women who ate more whole grains were less likely to develop coronary artery disease. The association between a person's diet and whole grains was strongest in women. This means that the more they eat of these foods, the less they will develop heart disease. But the benefits of whole grains are clear. They are rich in antioxidants and other nutrients, such as omega-3 and Omega-6 fatty acid, fiber, and phytonutrients.
Fiber from whole grains can be a vital nutrient but it is often forgotten. It aids in digestion and acts like a probiotic. Consuming more whole grains will improve your digestive health and reduce your risk of developing chronic diseases. It can also boost your immune systems. The USDA recommends women consume whole grains daily to lower their chance of developing chronic illness. They can lower blood sugar and help keep your body healthy.
FAQ
What's the difference between a virus & a bacterium?
A virus is a microscopic organism that cannot reproduce outside its host cell. A bacterium (or single-celled organism) reproduces by splitting itself into two. Viruses have a very small size (about 20 nanometers), while bacteria is larger (up to one micron).
Viruses are spread via contact with infected bodily liquids such as urine, saliva, semen and vaginal secretions. Bacteria can easily be spread from direct contact to contaminated surfaces and objects.
Viruses can enter our bodies through cuts, scrapes, bites, or other breaks in the skin. They can also be transmitted through the eyes, nose, mouth, ears, rectum, and anus.
Bacteria can enter the body through wounds. They can also enter our bodies from food, water, soil, dust, and animals.
Both viruses and bacteria can cause illness. However, viruses cannot reproduce within their hosts. They infect only living cells, causing illness.
Bacteria can spread within the host and cause illness. They can invade other areas of the body. Antibiotics are needed to eliminate them.
How can I tell what is good for me?
You need to listen to your body. Your body is the best judge of how much exercise, food and rest you should get. It is important to listen to your body to ensure you are not doing too much. Be aware of your body and do what you can to maintain good health.
How often should I exercise
Fitness is key to a healthy lifestyle. However, there isn't a set amount of time you must spend working out. Finding something you enjoy is key. Stick with it.
When you exercise three times per week, aim for 20-30 minutes moderate intensity. Moderate intensity means that your muscles will continue to work hard even after you finish. This type is good for burning around 300 calories.
Walking is a great option if you are a keen walker. You can do 10-minute walks four days per week. Walking is low in impact and easy for your joints.
Jogging is an alternative to running. You can do it for as little as 15 minutes each day. Running is an excellent way to lose weight and tone your muscles.
You can start slow if you're new to exercise. You can start with only 5 minutes per week of cardio. Gradually increase the amount of cardio you do until you reach your goal.
What causes weight loss as we age?
How can you tell if your bodyweight has changed?
If there are less calories than muscle mass, then weight loss is possible. This means that daily energy needs must be greater than the calories consumed. Activity levels are the most common reason for weight loss. You can also lose weight due to stress, illness, pregnancy, hormonal imbalances and certain medications. Weight gain occurs when there is more fat than muscle mass. It occurs when people eat more calories than what they use in a given day. It can be caused by overeating or increased physical activity as well hormonal changes.
Our bodies lose weight mainly because we eat less calories that we burn. By exercising regularly, our metabolism rates increase which in turn burns more calories during the day. This doesn't necessarily mean we will lose weight. What matters is whether we are losing fat or building muscle. If we are burning more calories than what we eat, then we will lose weight. But if you consume more calories than you burn, you're actually storing them for fat.
As we age, we become less agile and don't move as often. We also tend have less food to eat than when our children were young. This is why we tend to gain weight. On the flipside, we are more muscular than we really need and appear bigger.
There's no way to tell how much weight you've lost unless you weigh yourself every week. There are many ways you can measure your weight. You can check your waist size, your hips, your thighs, your arms, etc. Some prefer to use bathroom scales, while others prefer tape measures.
Track your progress by measuring your waistline and weighing yourself every week. To track your progress, you can also take photos every few months of yourself to see how far it has come.
Online measurements of your height and weight can help you determine your body mass. For example, if you're 5'10" tall and weigh 180 pounds, you'd probably weigh 180 pounds.
Statistics
- According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. (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)
- In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
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What does the term "vitamins" mean?
Vitamins are organic substances found naturally in food. Vitamins help us absorb nutrients from foods we eat. Vitamins are not made by the body, so they must be obtained through food.
There are two types if vitamins: water soluble, and fat soluble. Water-soluble vitamins dissolve easily when they are dissolved in water. Vitamin C,B1(thiamine), B2 (2riboflavin), and B3 (3niacin), as well as vitamin C,B1, B2 (riboflavin), and B3 (niacin), vitamin B6 (pyridoxine), vitamin folic acid (biotin), pantothenic, and choline are examples. Fat-soluble vitamins are stored in the liver, fatty tissue and kidneys. Some examples include vitamin D and E, K, A and beta carotene.
Vitamins can be classified according to biological activity. There are eight main groups of vitamins.
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A - essential for normal growth and maintenance of health.
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C - important for proper nerve function and energy production.
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D - Essential for healthy teeth and bones.
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E - Required for good vision & reproduction
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K - essential for healthy muscles, nerves, and bones.
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P – vital for building strong bones.
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Q – aids digestion of iron and iron absorption
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R – Required for the formation of red blood vessels.
The recommended daily allowance for vitamins (RDA) varies based on gender, age, and physical conditions. The U.S. Food and Drug Administration has established the RDA values.
For adults 19 years and over, the RDA of vitamin A is 400mg per day. Pregnant mothers need 600 micrograms per days because it is vital for the development and growth of their baby. Children ages 1-8 require 900 micrograms per day. Infants below one year old require 700mg per day. But, between 9 months to 12 months, the amount drops to 500mg per day.
Children between the ages 1--18 years old who are overweight or obese require 800 micrograms per Day, while those who are overweight or obese need 1000 micrograms. To meet their nutritional needs, children underweight and obese require 1200 micrograms a day.
2200 mg of vitamin A per day is required for children aged 4-8 who have been diagnosed by anemia.
2000 micrograms daily is required for adults over 50 to maintain their general health. Women who are pregnant or breastfeeding need 3000 micrograms per day due to increased nutrient requirements.
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 women need 4000 micrograms per dayduring pregnancy and 2500 micrograms per day after delivery. Breastfeeding moms need 5000 micrograms each day when breastmilk production occurs.