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#1 by falcons , Thu Dec 08, 2016 6:40 pm

Nutrients for Health Carbohydrates: Carbohydrates are our energy food or what we call macronutrients. There are three other macronutrients in our diet in addition to carbohydrates Arik Armstead 49ers Jersey , which are proteins, fat and alcohol. It is important to understand that a carbohydrate is not a food, but rather a very important component of food. Foods such as cereals, breads, pasta, rice, fruits and some vegetables (e.g. potato) are called "carbohydrates" but strictly speaking these are carbohydrate-rich foods. Carbohydrates are the single most important source of energy in our diet. For a healthy heart, carbohydrates should make up about 55% of daily energy needs from food intake. Most carbohydrate-rich foods are also rich sources of vitamins (particularly B-vitamins and folate), minerals (including Iron and Zinc), as well as fibre and phytochemicals (other natural components of food found to be beneficial for health.) Carbohydrates are a combination of the following: 1.Starch - found in bread, cereal Eli Harold 49ers Jersey , pasta, grains, rice and starchy vegetables like potatoes and corn, and 2.Sugars - including natural sugar (found in foods like fruit, milk, yoghurt, honey) and added sugars (found in foods like soft drinks, cake, confectionary, biscuits) During digestion, sugars and starches are broken down into single carbohydrate units (including glucose Authentic Phil Dawson Jersey , fructose, lactose, sucrose and maltose) to enable the body to absorb them. They are then all converted into glucose, which is used as energy by the body. Some types of carbohydrates are less digestible than others and cannot be broken down into glucose - these are classified as dietary fibre. Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients. Fruits contain primarily simple carbohydrate but also valuable vitamins Authentic Jeremy Kerley Jersey , minerals, fiber, and water. Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water. Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins Authentic Gerald Hodges Jersey , minerals, and protein. Milk products contain simple carbohydrates along with protein, calcium and other nutrients. Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended. Fibre: Fibre is the structural part of a plant which cannot be broken down by enzymes of digestion. Fibre is found in plant foods including fruits, vegetables, cereals, grains, nuts and legumes (dried peas Authentic Trent Brown Jersey , beans and lentils). Animal foods and dairy products do not contain fibre. There are two main types of dietary fibre - soluble and insoluble fibre: Soluble Fibre may help to lower blood cholesterol levels when eaten as part of a well balanced low fat diet. Soluble fibre may also assist in controlling blood sugar levels and in the treatment of obesity. Foods rich in soluble fibre include oats, fruit and legumes. Insoluble Fibre assists in preventing constipation. Foods rich in this type of fibre include wheat based bread and cereals, legumes, lentils and pasta. How to get more fibre: The following are a few ways to incorporate fibre into your everyday diet: 1.Opt for wholegrain, wholemeal, dark rye or high fibre white breads. Wholegrains are the preferred choice to white,eg.wholemeal flour, brown rice or wholemeal pasta. 2.Choose wholemeal or rye dry biscuits and wholegrain muffins. 3.Choose wholemeal breakfast cereals including bran cereals, un-toasted muesli or rolled oats, such as porridge. 4.Combine meat dishes with rice, beans Authentic Zane Beadles Jersey , oatmeal and lentils. 5.Eat all types of fruit and vegetables (fresh, dried, tinned) and where possible, also eat the skins, such as jacket potatoes. Water: Next to oxygen, water is the human body's most important nutrient.Yet 75% of Australians are chronically dehydrated and fail to consume enough water for adequate hydration. Water is part of the body's cells, tissues, organs and also every process in the body. In fact, up to 60% of the human body is water. Water is important for the following body functions; -Regulating body temperature. -Removing waste from the body. -Carrying nutrients, oxygen and glucose to

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