One ear of corn has about 800 kernels !
The picture is dated 2014-03-14 time 06:20 from Facebook of Ametican Heart Association - my heart. My life.
Showing posts with label American Heart Association. Show all posts
Showing posts with label American Heart Association. Show all posts
Monday, March 17, 2014
Saturday, March 8, 2014
Whole Grains: Why it is important to eat a variety of whole grains?
From: American Heart Association
https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Whole-Grains-and-Fiber_UCM_303249_Article.jsp
“It’s important to include a variety of grains in your eating plan because grains differ in their nutrient content. Whole grains can be a good source of fiber, but refined grains usually are not.”
From:Whole Grains Council
http://wholegrainscouncil.org/whole-grains-101/whole-grains-an-important-source-of-essential-nutrients
“There is no "healthiest" whole grain. Some are stronger in one nutrient, and others in different nutrients. It's like asking what's the best fruit, or the best vegetable: they all offer different benefits, so wise eaters enjoy a variety, for the best range of healthy nutrients and good tastes.”
The following is my 900-gram cereal consisting of multi whole grains, nuts, beans and seeds before grinding and cooking for six meals.
https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Whole-Grains-and-Fiber_UCM_303249_Article.jsp
“It’s important to include a variety of grains in your eating plan because grains differ in their nutrient content. Whole grains can be a good source of fiber, but refined grains usually are not.”
.====================================.
From:Whole Grains Council
http://wholegrainscouncil.org/whole-grains-101/whole-grains-an-important-source-of-essential-nutrients
“There is no "healthiest" whole grain. Some are stronger in one nutrient, and others in different nutrients. It's like asking what's the best fruit, or the best vegetable: they all offer different benefits, so wise eaters enjoy a variety, for the best range of healthy nutrients and good tastes.”
.====================================.
The following is my 900-gram cereal consisting of multi whole grains, nuts, beans and seeds before grinding and cooking for six meals.
Health Benefits and Nutrients of Whole Grains (By American Heart Association)
Info source: Info source: https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Whole-Grains-and-Fiber_UCM_303249_Article.jsp
Eating whole grains provides important health benefits:
(1) Whole grains are generally good sources of dietary fiber; most refined (processed) grains contain little fiber.
(2) Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
(3) Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories and so may help with weight management.
Grains are also important sources of many nutrients:
(a) B vitamins (thiamin, riboflavin, niacin and folate) play a key role in metabolism.
(b) Folate (folic acid), one of the B vitamins, helps the body form red blood cells.
(c) Iron is used to carry oxygen in the blood.
(d) Magnesium is a mineral used in building bones and releasing energy from muscles.
(e) Selenium is important for a healthy immune system.
It’s important to include a variety of grains in your eating plan because grains differ in their nutrient content. Whole grains can be a good source of fiber, but refined grains usually are not.
Eating whole grains provides important health benefits:
(1) Whole grains are generally good sources of dietary fiber; most refined (processed) grains contain little fiber.
(2) Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
(3) Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories and so may help with weight management.
Grains are also important sources of many nutrients:
(a) B vitamins (thiamin, riboflavin, niacin and folate) play a key role in metabolism.
(b) Folate (folic acid), one of the B vitamins, helps the body form red blood cells.
(c) Iron is used to carry oxygen in the blood.
(d) Magnesium is a mineral used in building bones and releasing energy from muscles.
(e) Selenium is important for a healthy immune system.
It’s important to include a variety of grains in your eating plan because grains differ in their nutrient content. Whole grains can be a good source of fiber, but refined grains usually are not.
Eat 3 or More Whole-Grain Foods Every Day (from American Heart Association)
Eat 3 or More
Whole-Grain Foods Every Day
Wheat, oats and rice are examples of grains. Some foods made from these
grains use only the inside of the grain. Whole-grain foods include the outside
– the entire grain.
The American Heart Association recommends eating 6 to 8
servings of grain foods a day, especially whole grains.
Info source: https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Eat-3-or-More-Whole-Grain-Foods-Every-Day_UCM_320264_Article.jsp
Wheat, oats and rice are examples of grains. Some foods made from these grains use only the inside of the grain. Whole-grain foods include the outside – the entire grain.
What Makes Whole Grains So Great?
Whole-grain foods are healthy because they contain fiber. A diet high in fiber can help reduce the risk of heart disease and diabetes. Fiber causes food to stay in your stomach longer, so you fell full and your blood sugar doesn’t go up as quickly after you eat. Whole grains, such as whole-wheat flour and brown rice, also have more fiber than refined white flour and white rice.
Whole grains and other high-fiber foods help your health in many ways, including:
Info source: https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Eat-3-or-More-Whole-Grain-Foods-Every-Day_UCM_320264_Article.jsp
Wheat, oats and rice are examples of grains. Some foods made from these grains use only the inside of the grain. Whole-grain foods include the outside – the entire grain.
The American Heart Association recommends eating 6 to 8
servings of grain foods a day, especially whole grains.
Whole-grain foods are healthy because they contain fiber. A diet high in fiber can help reduce the risk of heart disease and diabetes. Fiber causes food to stay in your stomach longer, so you fell full and your blood sugar doesn’t go up as quickly after you eat. Whole grains, such as whole-wheat flour and brown rice, also have more fiber than refined white flour and white rice.
Whole grains and other high-fiber foods help your health in many ways, including:
- helping to control blood
sugar and blood cholesterol
- making you feel full, so you
eat less
- preventing constipation, or
hard bowel movements
How To Eat More Fiber
It’s easy to get more fiber. Just replace foods you already eat with foods containing more fiber such as whole-grain foods. For example:
It’s easy to get more fiber. Just replace foods you already eat with foods containing more fiber such as whole-grain foods. For example:
Instead of ...
|
Try ...
|
white bread or “wheat” bread
|
“whole-wheat” bread or rye bread
|
white rice
|
brown rice or wild rice
|
regular pasta
|
whole-wheat or whole-grain pasta
|
macaroni
|
bulgur wheat
|
corn flakes
|
bran flakes or other bran cereal
|
crispy rice cereals
|
whole-grain cereals
|
cream of wheat
|
old-fashioned or quick oatmeal
|
flour tortillas
|
Whole-grain or corn tortillas (made without lard)
|
Subscribe to:
Posts (Atom)
Posts
