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fiber

The Health Benefits of Eating Fruits Every Day and Their Impact on Heart Health

by Chief editor of world-today-news.com August 19, 2023

written by Chief editor of world-today-news.com

TEMPO.CO, Jakarta – Fruits are rich in nutrition, taste, and are beneficial for health. Consuming fruit regularly one of the smart steps to maintain the health and well-being of the body.

Summarized from various sources, here are a series of reasons a person needs to eat fruits Every day.

1. Source of Vitamins and Minerals

Quoted from North Health Service, fruits are rich in various important vitamins and minerals such as vitamin C, vitamin A, potassium, and folate. These nutrients support immune system function, eye health, blood pressure regulation, and cell development.

2. Fiber

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Fruits contain fiber which is important for healthy digestion. Fiber helps prevent constipation, maintains gut health, and regulates blood sugar levels. Fiber also provides a longer feeling of fullness, aiding in weight control.

3. Antioxidants

Many fruits contain antioxidant compounds such as vitamin C, vitamin E, and beta-carotene. Antioxidants help protect body cells from damage caused by free radicals and can help prevent degenerative diseases such as heart disease and cancer.

4. Heart Health

A review in 2020 at Journal of American Heart Association suggests that eating fruit provides heart health benefits. The fruits that showed the greatest benefits included citrus fruits, 100 percent fruit juices, pommes, including apples and pears.

In addition, some fruits, such as strawberries, blueberries and oranges, are also known to have special benefits for heart health. These fruits can help keep cholesterol within normal limits, maintain blood pressure, and improve circulation.

While fruits may exhibit the greatest benefits for the heart, the review also states that neither fruit has a negative influence on heart health.

According to a review in 2022 at Springer Link, Fruit intake can also help reduce the risk of stroke and hypertension. Because of that American Heart Association suggest two servings of fruit each day.

5. Natural Energy Source

Sugar The natural substances contained in fruit provide a better energy source than the added sugars in processed foods. Eating fruit as a snack provides sustained energy and reduces cravings for foods high in sugar and fat.

Editor’s Choice: 8 Fruits You Should Not Eat at Breakfast

2023-08-19 23:01:00
#Reasons #Eat #Fruit #Day #Tempo.co #Style

August 19, 2023 0 comments

Health

5 Effective Ways to Reduce Visceral Fat: Tips from Physician Xiao Jiejian

by Chief editor of world-today-news.com July 20, 2023

written by Chief editor of world-today-news.com

Physician Xiao Jiejian shared 5 ways to save visceral fat, including quitting alcohol, reducing fructose intake, reducing refined starch, exercising and taking enough fiber. (Schematic diagram/Shutterstock) Change the order of eating, 5 tricks to lose visceral fat (drawing/Chen Youling)

Don’t ignore visceral fat, including fatty liver and diabetes are closely related to it. Xiao Jiejian, the weight management physician at the Sanshu Oriole Clinic, said that many weight loss patients in the outpatient clinic said that after the improvement of visceral fat, the body is much more relaxed. This is because fatty liver not only affects liver detoxification, but also interferes with carbohydrate metabolism, allowing fat It is easier to accumulate under the skin and internal organs. She also shared 5 ways to save visceral fat, including quitting alcohol, reducing fructose intake, reducing refined starch, exercising and taking enough fiber. Among them, he also mentioned that following the order of water, meat, vegetables, and rice can also effectively reduce visceral fat.

Xiao Jiejian posted a video on his Facebook fan page “Weight Loss Physician Xiao Jiejian”, sharing 5 ways to improve visceral fat, and explained them in detail. The first is to quit drinking. He said that alcohol will cause the rapid accumulation of visceral fat. There are two main mechanisms. One is that alcohol will be converted into fat in the liver, which will lead to fatty liver; in addition, alcohol will be metabolized by the liver Form acetaldehyde, which accumulates in the liver cells, which will promote the synthesis and accumulation of fat. The above 2 effects have an additive effect, especially to avoid spirits or bartending or beer with high sugar content.

In addition, Xiao Jiejian also added that if drinking alcohol is easy to blush, it is recommended not to drink alcohol, which means that the body lacks the enzymes to metabolize alcohol, resulting in the accumulation of acetaldehyde in the body, and acetaldehyde is a first-class carcinogen. Be cautious.

The second trick is to reduce the intake of fructose. Xiao Jiejian explained that compared with other types of sugar, fructose is more easily converted into visceral fat. He mentioned that according to research, the small intestine can metabolize 0.5g/kg of fructose per day. For a 60kg person, as long as he does not consume more than 30g of fructose a day, he does not need to worry too much about fatty liver.

The third trick is to reduce refined starch. Xiao Jiejian said that refined starch will stimulate the secretion of insulin in large quantities, so that it can be quickly stored in the liver, subcutaneous and visceral fat. He explained that insulin not only helps absorption, but also inhibits the decomposition of fat. When the body enters the state of absorption, it will be less able to decompose fat, making visceral fat less likely to be burned. He suggested to choose whole grains as much as possible, such as brown rice or sweet potatoes, beans and other high-quality starches, and try to avoid refined starches such as white bread and white rice, which can help reduce visceral fat.

The fourth measure is exercise. Xiao Jiejian emphasized that doing exercises that can increase muscles, such as muscle strength training, can help the body turn the ingested starch into glycogen and store it instead of turning it into fat for accumulation. He said that muscle requires more energy to maintain than fat, and it will continue to burn calories after exercise, which is the so-called afterburn effect, which is a healthy and effective way to lose fat.

The fifth trick is to take in enough fiber. Xiao Jiejian said that fiber can help improve satiety and reduce the possibility of over-intake of food. Although fructose mentioned above will increase visceral fat, if it is present in fiber-rich fruits, it will make Its absorption is slowed down and it is much healthier than choosing to drink sugary drinks.

Xiao Jiejian added that studies have found that as long as 10g of fiber is added to the diet, especially soluble fiber before meals, it can help reduce the accumulation of visceral fat, because these fibers can slow down the absorption rate in the small intestine after being mixed with food. And a small bowl of hot green vegetables has about 3g of fiber. In addition, following the eating order of water, meat, vegetables, and rice can also effectively reduce visceral fat.

★”China Times News Network” cares about you: Excessive drinking is harmful to health. Do not drink and drive, safe and secure!

2023-07-20 05:12:26

#Reverse #Diabetes5 #tips #experts #lose #visceral #fat #change #order #eating #effectiveHealthChina #Times #News

July 20, 2023 0 comments

Health

Hazelnut Nutrition: Health Benefits and Facts | Tempo.co

by Chief editor of world-today-news.com June 14, 2023

written by Chief editor of world-today-news.com

TEMPO.CO, Jakarta – Hazelnut one of the types of nuts for the ingredients of various dishes and desserts. Collect Verywell Fithazelnut seeds from trees Corylus avellana which grows in most of Europe and North America. The seeds are covered in a hard shell and have a crunchy texture.

Hazelnut nutrition

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Hazelnuts are used for the manufacture of chocolate, paste nuts, cakes and various other desserts. Hazelnuts contain various nutrients such as fiber, protein, healthy fats, vitamins and minerals.

Meanwhile, 28 grams of hazelnuts contain 176 calories, 4 grams of protein, 6 grams of carbohydrates and 17 grams of healthy fat. Hazelnuts are also a source of vitamin E, selenium and magnesium. Vitamin E is a powerful antioxidant that helps protect body cells from oxidative damage. Selenium is an essential mineral that is beneficial in healthy thyroid function and the immune system. Magnesium is important for bone health, muscle function and electrolyte balance.

Hazelnuts also contain iron, phosphorus, potassium, and B vitamins. Iron is an important nutrient needed to form red blood cells and prevent anemia. Phosphorus is important for healthy bones and teeth. Potassium is beneficial for maintaining the balance of body fluids and healthy heart function. Vitamin Bsuch as thiamine, riboflavin, and niacin for energy metabolism and nervous system function.

Collect WebMD, Hazelnut consumption helps reduce the risk of heart disease, reduces inflammation, improves brain health, and improves the balance of lipids in the body.

Hazelnuts can be a great addition to a balanced diet. However, keep in mind that hazelnuts also contain high fat and calories. That’s why for the best benefits are consumed in reasonable portions. People who have a history of allergic reactions to consuming peanuts should also consult a medical expert.

Editor’s Choice: 5 Foods Richest in Vitamin E to Maintain Healthy Skin and Eyes

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2023-06-14 14:07:00
#Nutritional #Content #Hazelnuts #Tempo.co #style

June 14, 2023 0 comments

Health

10 High-Fiber Foods to Improve Digestive Health

by Chief editor of world-today-news.com June 12, 2023

written by Chief editor of world-today-news.com

Written by Mervat Rashad

Sunday, June 11, 2023 08:00 PM

A low-fiber diet can be a cause of poor health DigestiveFiber is a type of carbohydrate that the human body cannot digest. It mostly passes through the digestive system, and its primary function is to provide bulk for waste and help it move efficiently through the intestines. Low-fiber diets are often high in processed and refined foods and low in nutrients. It may lead to constipation. Here is a list of high-fiber foods that you can add to your diet to improve digestive health.ndtv“.

10 high-fiber foods to eat to improve digestive health:

1. Oats

Oats contain a high amount of soluble fiber, which helps soften stool and relieve constipation. Soluble fiber also acts as a prebiotic, feeding beneficial bacteria in the gut and improving overall gut health..

2. Lentils

Lentils are rich in both soluble and insoluble fiber, which helps promote healthy digestion by improving bowel movements and reducing constipation. They also contain resistant starch, which serves as food for beneficial gut bacteria..

3. Chia seeds

Chia seeds are an excellent source of fiber, especially soluble fiber. It can help reduce inflammation in the gut and promote the growth of beneficial gut bacteria..

4. Broccoli

Broccoli is rich in fiber, especially insoluble fiber, which helps promote regular bowel movements. It also contains sulforaphane, a compound that can help reduce inflammation in the gut..

5. Quinoa

Quinoa is a high-fiber, gluten-free grain that is rich in both soluble and insoluble fiber. It can help improve bowel movements and relieve constipation..

6. Apple

Apples are rich in soluble fiber, which can help reduce inflammation in the gut and promote the growth of beneficial gut bacteria. They also contain pectin, a type of soluble fiber that can help relieve constipation..

7. Almonds

Almonds are a good source of fiber, including both soluble and insoluble, that can help reduce inflammation in the intestines and promote regular bowel movements..

8. Sweet potatoes

Sweet potatoes are an excellent source of fiber, especially insoluble fiber, which can help soften stools and improve bowel movements, as well as reduce inflammation in the intestines..

9. Berries

Berries are rich in soluble fiber, which can help reduce inflammation in the gut and promote the growth of beneficial gut bacteria. They also contain antioxidants that can help protect the gut from damage..

10. Flaxseed

Flaxseeds are rich in both soluble and insoluble fiber, which can help promote regular bowel movements and reduce constipation. They also contain omega-3 fatty acids, which can help reduce inflammation in the intestines..

2023-06-11 17:00:00

#Suffering #digestive #problems. #foods #rich #fiber #improve #bowel #movement

June 12, 2023 0 comments

Health

“The Top 3 Fiber-Rich Ingredients for Easy Weight Loss”

by Chief editor of world-today-news.com April 18, 2023

written by Chief editor of world-today-news.com

“fiber” It is an essential component of a healthy diet. Because not only will it help reduce cholesterol It also helps control blood sugar levels. and strengthening our digestive system as well This nutrient is therefore needed even more. If you are losing weight!

When talking about a healthy menu The first thing everyone would think of would be “salad” Because eating only one dish Able to replenish nutrients for the body in all 5 groups

“Eat What you want, Add what you need” Eat and lose weight, is it true?

“Tea” or “Coffee” check the benefits and choose the drink that suits us.

chick peas

But what ingredients are the best fiber-rich ingredients? to make our weight loss easy We therefore take the answer from Eva De Angelis nutritionist come together

1.) Chickpeas/Chickpeas

Beans and legumes are full of fiber and protein. Therefore classified as food for good health. But in this group, chickpeas are the best choice.

One cup (164 grams) of chickpeas has 12.5 grams of fiber and 14.5 grams of protein. Just 1 cup of cooked chickpeas contains about 40-50% of your daily recommended fiber.

Additionally, chickpeas contain mostly soluble fiber. which will keep you full longer and slow down the absorption of nutrients

Moreover, soluble fiber is food for the intestinal microflora. Help increase the number of bacteria that are beneficial to the body as well.

In addition to all the fiber Chickpeas also provide plenty of protein. which is also important when we have to lose weight

both protein and fiber Helps make us full faster and reduce blood sugar levels from rising This is the perfect healthy diet.

Brussels sprouts

2.) Brussels sprouts

Cruciferous vegetables are another good source of fiber. It also helps to add flavor to your salad plate to be even more delicious.

These mini sprouts are incredibly nutrient-dense and fiber-rich. Because in 1 cup, there are up to 3.3 grams of fiber, plus vitamin C, vitamin K, folate, potassium and many other antioxidants.

Nourishing the body with these vitamins It is an important part of helping the body to grow and maintain weight loss.

Who would try to put it in their favorite cup of salad? Recommended to be grilled first. Then you will experience the exceptionally delicious. Especially if you add olive oil and garlic cloves to the pan and what it is. Let me tell you that it’s perfect. Guarantee that you will receive both deliciousness and good health in yourself.

flax seeds

3.) Flaxseeds (Flaxseeds)

If you want crunchiness in your salad Try eating whole grains of flaxseed instead of crackers. so that the body can get enough fiber and lose weight faster

Flax seeds are rich in fiber, protein, phytonutrients. and omega-3 fatty acids, which are essential for brain and heart health. Just 1 tablespoon (7 grams) of flax seeds has 2 grams of fiber, 1.3 grams of protein, and 1.6 grams of omega-3 fatty acids.

In addition, flax seeds contain both soluble fiber. and insoluble Soluble fiber helps absorb water. slow down the digestion and absorption of nutrients while fiber is insoluble It will help to excrete easily. and promote the functioning of the intestinal system

However, it is advisable to purchase ground flaxseeds rather than whole seeds. If you eat whole seeds, you’ll definitely benefit from the real fiber. but when you can’t chew it all You’ll be missing out on protein and other nutrients. all that is contained therein

There is no single ingredient that can work miracles in the body. Incorporating the best options into your everyday meals is the best way to go. To ensure that our body will work to the fullest. And when you need fiber, don’t forget the 3 food list that we’ve put together.

Thank you information from: shefinds

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2023-04-17 10:59:00

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April 18, 2023 0 comments

Health

Foods that can cause inflammation, including added sugars

by Chief editor of world-today-news.com February 19, 2023

written by Chief editor of world-today-news.com

Written by Nahir Abdel Nabi

Friday, February 17, 2023 09:00 PM

Inflammation often occurs as a way to protect your health when the immune system notices something foreign in the body, instead inflammation Intermittent can be protective, chronic inflammation has been linked to several serious diseases.

According to the website health If you want to fight inflammation, start by taking a look at your kitchen and when you make your grocery list, add less inflammatory foods and more anti-inflammatory foods like vegetables, fruits, nuts, beans, seeds, and fatty fish. “.

It is foods that cause inflammation

1: Added sugars

It’s becoming increasingly difficult to avoid added sugars because food manufacturers add megadoses to improve the flavor of many packaged foods. But research shows that consuming too much added sugar leads to chronic inflammation.

When you digest something, sugar enters your blood and then insulin puts the sugar into your cells to give them energy. But when there is too much sugar at one time, insulin tries to store the excess in fat cells, causing them to increase in size over time. Research shows that this can lead to Weight gain or insulin resistance, which is associated with other metabolic conditions.

2: trans fats

Food manufacturers produce trans fats through the hydrogenation process, where adding hydrogen to fat changes its texture, texture, and shelf life, but researchers have found that there is no safe level of trans fat for consumption, so it is recommended to eat less than one gram of trans fat every day..

Trans fats raise levels of bad cholesterol (LDL) It lowers good cholesterol levels (HDL). Both actions can increase your risk of heart disease, stroke, type 2 diabetes, and severe infections.

3: Red and processed meat

Processed meats are salted, cured, fermented, or smoked for flavoring or preservation purposes. Research shows that red and processed meats are high in inflammatory saturated fats..

4: Omega-6s

Omega-6 fatty acids are fats that your body uses for energy. Because your body can’t make them, you get them from the foods you eat..

We need these fatty acids for normal growth and development and they also contribute to the good kind of inflammation in the body that helps your recovery, but research shows that you need a healthy balance of Omega-6s in your body. You don’t have enough omega-3s and too many omega-6s, you create a pro-inflammatory response..

5: Refined carbs

Refined carbohydrates are stripped of nutrition and lack fiber. These processed carbohydrates have become a mainstay in many people’s diets.”

Research shows that refined carbohydrates may cause inflammation in your body. It’s similar to added sugars because nothing slows down their breakdown. They hit your bloodstream quickly and spike your blood sugar. High blood sugar also creates an inflammatory response, and your body tries to remove sugar from your blood. , so it stimulates this inflammation.

February 19, 2023 0 comments

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