Monday, May 21, 2012
Just posting some info that I researched as part of this weeks BLC19 Truth or Dare Weekend Challenge:
SOME FIBRE FACTS:
Foods vary in the amount of fibre they supply & the quality
One measure of QUALITY is the amount of water the fibre absorbs, indicating to what extent it can make foecal matter lighter, bulkier & easier to move through the digestive tract.
Wheat fibre swells to 10 times its original volume, glucomannan fibre (from the Japanese konjac plant swells to 100 times its volume in water.
By bulking up foods and releasing sugars slowly, highly absorbent types of fibre can help control appetite and play a part in WEIGHT LOSS and maintenance.
An IDEAL intake of fibre is NOT LESS than 35 grams a DAY
To meet you fibre needs EAT MORE: Fresh fruit & Vegetables, Whole grains, Beans, Nuts, Seeds
Nearly 3lbs of your body is Calcium, 99% of this is in your bones and teeth!
Particularly important in childhood when bones are growing and also in the elderly because the ability to absorb calcium is impaired with age.
The average Western diet provides marginally less than the RDA for calcium.
The ability to use calcium depends not only on INTAKE but also on its ABSORPTION.
HOW MUCH IS ABSORBED: Skimmed Milk 46%; Kale 40%; Watercress 27%; Whole Milk 26% Spinach 5%
Use fresh or dried herbs and spices to flavour vegetables
AVOID adding salt to your food when eating
Use soy sauce sparingly: one teaspoon contains about 0.36gof sodium (equivalent to 0.9g salt)
Buy fresh or frozen vegetables, or those canned without salt
Rinse canned foods, such as beans, to remove excess salt
Choose breakfast cereals that are lower in sodium
Buy low or reduced sodium versions, or those with no salt added