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White rice consumption may increase risk of type 2 diabetes

White rice consumption may increase risk of type 2 diabetes

It is known that an unbalanced diet, stress and sedentary lifestyle are risk factors for the development of diabetes. Now, a study conducted by the Harvard School of Public Health in the United States shows that white rice, a more popular food in Brazilian meals, may also contribute to the onset of type 2 diabetes. was published in the online version of the British Medical Journal . For the analysis, four previous studies were carried out in the United States, Australia, China and Japan, totaling more than 350,000 people. The results showed that the more white rice a person ate, the greater the risk of developing type 2 diabetes. Each serving of 158 grams was associated with a 10% higher risk of developing the disease. For experts, the findings are very important because they show that simple substitution can be highly beneficial to health. Compared to brown rice, the traditional version has lower levels of nutrients such as fiber, magnesium, and vitamins. In addition, white rice has a higher glycemic index, which affects blood sugar levels.

Decrease the glycemic index of foods with these tips

A strong ally of those who want to lose weight in a healthy and intelligent way, the glycemic index (GI) has become increasingly popular in Brazil. At low levels, it controls hunger and satiety. Even those with high values ​​increase gluttony and stimulate the urge to eat nonsense.

If GI used to be restricted to talks between health professionals, manufacturers are now considering including this information in product labels. While this does not happen, take the time to familiarize yourself with this nutritional indicator. "It measures the speed with which insulin levels increase in response to how quickly glucose enters the bloodstream," explains nutritionist Juliet Marzalek of Curitiba, a specialist in clinical nutrition.

1. Pasta and rice:

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After cooking pasta and rice, put them under refrigeration for 15 to 20 minutes and reheat at the time of serving. This will reduce your GI. The change happens because the starch molecules undergo a transformation, hindering the action of the digestive enzymes and, therefore, slowing the absorption.

2. Prefer full : pasta, use whole or hard grain type pasta. Otherwise, use vegetable-based sauces. The fibers of these foods will act to slow the absorption of glucose. Or, prepare the pasta al dente.

3. Fruit : try not to consume excessively ripe fruit. The greener fruit has a lower GI because its carbohydrates are more resistant to the action of digestive enzymes.

4. Avoid juices: give preference to the fruit in natura and with the bark. For the preparation of juices, a large portion of fruit is required, which makes the GI of the beverage high. An alternative is to dilute a portion of the fruit in water and sweetener when needed. Try to take advantage of bagasse that is rich in fiber. 5. Use wholegrain cereals and flours:

If you consume refined or simple carbohydrates, try to include fibers in the same meal. The greater the refinement, the greater the ability to raise blood sugar levels. 6. Make snacks

: Fractioning of meals into smaller volumes helps to better control the glycemic index. It is important that snacks consist of healthy foods.


Watermelon combat difficulties of erection

Watermelon combat difficulties of erection

The aphrodisiac powers of pepper and oysters to increase sexual life are already well known. Researching the fruit, researchers at the Fruit and Vegetable Improvement Center at Texas A & M University in the United States have found that it is rich in a recognized phytonutrient as vasodilator: citrulline.

(Food)

Trans fat consumption may bring about memory problems, study shows

Trans fat consumption may bring about memory problems, study shows

Trans fat is known to bring several health hazards, as it not only raises LDL cholesterol, considered bad when excessive, but also reduces HDL cholesterol, which is more beneficial to cardiovascular health. Now, one more harm is related to this fat: reduced memory, especially in men aged 45 or younger, according to a study by the University of San Diego School of Medicine, California.

(Food)