The first quarter of the plate, Carbohydrate!
Always go for wholegrain as the choices of your carbohydrate, here are the benefits you can get when you choose wholegrain.
Benefits:
1. Rich in dietary fibre
Eating fibre-rich food delays the absorption of carbohydrates. This helps to stabilise blood sugar levels.
Fibre also prolongs the feeling of fullness. This prevents us from overeating, which helps with weight management.
2. Whole grains are filled with vitamins B and E, iron, magnesium and calcium.
The B vitamins support the breakdown of carbohydrates in the gut. Folate is one of the B vitamins and promotes the formation of new cells. Vitamin E is an antioxidant, thus offers protection against free radicals (which can cause illness and aging). Both these vitamins help to maintain a healthy immune system.
An example of a wholegrain is brown rice, which has 5 times more fibre and 2 times more iron than white rice.
3. How to identify food options that contain wholegrains?
Keep an eye out for these symbols when ordering food at hawker centres and when buying groceries at the supermarket.
Carbohydrates (Wholegrain):
Other good carbohydrate sources:
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