Good nutrition influences not only our health but also our mood. Oats, barley, buckwheat, quinoa and spelled are excellent grains to include in the plan to achieve good nutrition. The Institute of Health Canada recommends that women consume 6 to 7 servings of cereals per day, we see why:
CEREALS REDUCE VISCERAL FAT
A study published in 2011, in the journal Obesity, eating more soluble fiber improves the reduction in visceral fat. This fat is found in the depth of our body, always around the vital organs. Visceral fat is associated with hypertension, diabetes and liver diseases.
It was concluded that, for each additional contribution of 10 g of soluble fiber between the study subjects, visceral fat was reduced by 4%. On the other hand, with a moderate activity increase, it even resulted in a 7% decrease: 175 ml (¾ cup) of cooked oatmeal provides 4 g of fiber. The same amount of cooked barley provides 3 g.
In conclusion, cereal feeding combined with exercise is very powerful to reduce visceral fat around the organs of the body and significantly improve health.
CEREALS PREVENT GALLSTONES
Eating fiber also helps prevent gallstones. A study published in the American Journal of Gastroenterology compared the consumption of dietary fiber and the type of biliary surgery in almost 70,000 women over a period of 16 years. The study showed that women who ate foods rich in soluble fiber had a 17% lower risk of gallstones compared to those who consumed less fiber in their diet.
CONTROL OF BLOOD GLUCOSE
According to research conducted at the University of Lund in Sweden, a good meal with cereals such as barley, oats or bread, helps to moderate the increase in blood glucose until 10 hours later. This is very beneficial since large fluctuations in blood sugar levels are linked to an increased risk of obesity, type 2 diabetes and cardiovascular diseases.
CEREALS PREVENT AGING
A wheat variety, spelled, is a rich source of manganese, which plays a key role in the antioxidant enzyme superoxide dismutase (SOD). This enzyme helps to fight free radicals, some molecules that play a role in aging, cancer and heart disease and prevent some damage: ½ cup (125 ml) cooked spelled offers 62% of your daily needs, and the same amount of cooked buckwheat, cousin of rhubarb and sorrel, contains 20%.
CEREALS IMPROVE MUSCLES AND SKIN
The protein helps to repair and maintain muscles, skin, organs and glands, as well as providing energy. Unlike most plant-based foods, quinoa, a grain of the Incas, which contains the nine essential amino acids needed to make a complete protein: cup (125 ml) cooked red or regular quinoa, provides more than 3 g of protein. It is a good idea, if you eat other cereals, combine them with legumes to supplement the protein content.
CEREALS REDUCE VISCERAL FAT
A study published in 2011, in the journal Obesity, eating more soluble fiber improves the reduction in visceral fat. This fat is found in the depth of our body, always around the vital organs. Visceral fat is associated with hypertension, diabetes and liver diseases.
It was concluded that, for each additional contribution of 10 g of soluble fiber between the study subjects, visceral fat was reduced by 4%. On the other hand, with a moderate activity increase, it even resulted in a 7% decrease: 175 ml (¾ cup) of cooked oatmeal provides 4 g of fiber. The same amount of cooked barley provides 3 g.
In conclusion, cereal feeding combined with exercise is very powerful to reduce visceral fat around the organs of the body and significantly improve health.
CEREALS PREVENT GALLSTONES
Eating fiber also helps prevent gallstones. A study published in the American Journal of Gastroenterology compared the consumption of dietary fiber and the type of biliary surgery in almost 70,000 women over a period of 16 years. The study showed that women who ate foods rich in soluble fiber had a 17% lower risk of gallstones compared to those who consumed less fiber in their diet.
CONTROL OF BLOOD GLUCOSE
According to research conducted at the University of Lund in Sweden, a good meal with cereals such as barley, oats or bread, helps to moderate the increase in blood glucose until 10 hours later. This is very beneficial since large fluctuations in blood sugar levels are linked to an increased risk of obesity, type 2 diabetes and cardiovascular diseases.
CEREALS PREVENT AGING
A wheat variety, spelled, is a rich source of manganese, which plays a key role in the antioxidant enzyme superoxide dismutase (SOD). This enzyme helps to fight free radicals, some molecules that play a role in aging, cancer and heart disease and prevent some damage: ½ cup (125 ml) cooked spelled offers 62% of your daily needs, and the same amount of cooked buckwheat, cousin of rhubarb and sorrel, contains 20%.
CEREALS IMPROVE MUSCLES AND SKIN
The protein helps to repair and maintain muscles, skin, organs and glands, as well as providing energy. Unlike most plant-based foods, quinoa, a grain of the Incas, which contains the nine essential amino acids needed to make a complete protein: cup (125 ml) cooked red or regular quinoa, provides more than 3 g of protein. It is a good idea, if you eat other cereals, combine them with legumes to supplement the protein content.
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