Fibre / Calcium / Sodium
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