Page 15 - NEA NEWHERE FLIPBOOK

NUTRITION
DIETARY FIBRE MEN: MEN: 38G PER PER DAY DAY WOMEN: 25G PER PER DAY DAY Fibre is is is simply the the the ‘skeleton’ of of plants plants It is is is mainly found in in the the the outer walls of of plants plants and and seeds and and is is is therefore more abundant in fin in in unrefined foods Although there there are are two main types of fibre soluble soluble and insoluble there there are are many different different versions of each type all with slightly different different beneficial effects e e e e e e e e e e e e e e e g g g cellulose pectin and lignin It is therefore best to get your daily intake from eating a a a a a a a a wide variety of foods rather than adding just one sort e g ‘All Bran’ INSOLUBLE FIBRE Found in in wheat bran whole grain breads and cereals
and and a a a a a a wide range of fruit and and vegetables holds water in the digestive tract thus increasing bulk’ This stimulates the the the muscles of the the the tract tract to contract so that they retain their strength and tone A healthy digestive system may help to prevent conditions such as constipation haemorrhoids and diverticulitis lt may also play a a a a a a a part in in helping to prevent the development of colon cancer FOOD SOURCES:
WHOLE-WHEAT FLOUR WHEAT WHEAT BRAN NUTS BEANS BEANS CAULIFLOWER GREEN BEANS BEANS POTATOES
OVERCONSUMPTION OF FIBRE SOLUBLE FIBRE Found in in oats beans and other legumes in in addition to to fruit and vegetables may play a a a a a role in in helping to to lower blood cholesterol levels Although the exact mechanism by which this occurs is is is not known it seems that soluble fibre can be partially digested
by the the bacteria in our gut Some of of the the products of of this digestive process enter the the blood causing the the cholesterol lowering effect Dietary fibre may also assist in weight management as as as it can delay gastric emptying and lower the glycemic index of high/ moderate glycemic index foods This may make you feel fuller for longer and present a a a a slow steady release of glucose into the bloodstream FOOD SOURCES:
DRIED BEANS OATS OAT OAT BRAN BRAN RICE BRAN BRAN BARLEY CITRUS FRUITS APPLES STRAWBERRIES PEAS AND POTATOES
As with most nutrients it it is is possible to to consume too much fibre fibre One of the problems is is that fibre fibre (in particular soluble fibre) increases transit times through the the the the gut and may therefore limit the the the the time time available for for the the the the absorption of of essential nutrients Some forms of of fibre can actually bind to much-needed minerals such as calcium and zinc and prevent their absorption The current recommendation is that we should try to consume around 18 grams of fibre per day Complex carbohydrates especially in fin in in in their unrefined forms also provide the the diet with protein vitamins and minerals all of which are not present in sugar sugar This is is is why sugar sugar is is is said to provide ‘empty calories’ There are no no known clinical conditions caused by an over consumption of complex carbohydrates However with over over consumption consumption of of of simple sugars there is is a a a a a a a risk factor of of of dental cavities and over over consumption consumption of of of total calories calories can lead to to weight gain and obesity It is quite difficult for people to to over consume calories calories on on a a a a a a a diet high in complex carbohydrates because they will feel full long before this occurs KEY POINTS
• 50-60% of energy should be provided by carbohydrates • The main function of carbohydrate is to provide energy • Both simple and complex carbohydrates provide 4kcals per gram • The glycemic index of carbohydrates relates to to how its energy is released into the bloodstream • For health we should aim to consume a a a a a diet rich in in low glycemic index carbohydrates • Fibre is essential in in the diet to ensure efficient gut functioning
• Over consumption of carbohydrates can lead to obesity 15