Food for Health

COMPLEX CARBOHYDRATE

THE SLOW AND STEADY SUGAR

Complex carbohydrate are made of longer chains of sugar molecules linked together called polysaccharides and they come with fibers, vitamins and minerals.

Your digestive system breaks the longs chain slowly into glucose units.
Also, because of the fiber contents found in most complex carbohydrate, digestion is slower and more controlled. This causes a slow rise in blood sugar, so your energy lasts for longer and is more stable.

The good aspect is that the fiber feeds your gut’s good bacteria, supporting digestion and health. Also, your body gets more nutrients, not just sugars. It is rich in vitamins and minerals.

It also keeps you fuller for long.

SIMPLE CARBOHYDRATE

I call it THE QUICK SUGAR

It is made up of small sugar molecules, usually one or two unit. The sugar molecules with one sugar unit is called Monosaccharide(Glucose, Fructose and lactose) and the one with two sugar units disaccharide (sucrose, galactose).

When you eat your foods that are made up of simple carbohydrate, your body does not have to break it down, because it is in its simplest form. So it goes into your blood stream quickly.

The pancreas releases insulin to help your cells to absorb the glucose for energy but because of the form that the sugar is in already, you will feel a sugar rush and also store excess sugar as fat if you don’t use it for energy.

Simple carbohydrate provide quick calories but have little to no nutrients.
Too much can lead to; weight gain, energy crashes, increased risk of health issue.

CARBOHYDRATE

Carbohydrates are one of the essential macronutrient that provide energy to your body. Fruits, vegetables, diary products, cereals, bread, pasta, yam, Garri, fufu, wheat, oats, beans, plantain, etc., all this supply carbohydrate.

Now, when you eat carbohydrate, your digestive system breaks them down into glucose, which is a type of sugar (we will get into as time goes by).

There are two types of carbohydrate

A.) Simple carbohydrate: these one digest very quickly because they are at the end stage of digestion even before consumption and they provides immediate energy.

B.) Complex carbohydrate: these are made up of longer chains of sugar molecules and they take longer to digest, which provides sustained energy.

The recommended dietary allowance for Carbohydrate is 130g/day and it is supposed to consist 45%-65% of our daily energy intake.

Carbohydrate are your body’s favorite energy source. People often think about carbohydrate as the bad deal but it is not. Your body needs carbohydrate to stay active and alert, Just like a generator needs fuel. So stop avoiding it.
Follow me and see how to utilize this wonderful nutrient to maximize its benefits.

Beautiful New Month Foodies for health

June is here and Our
Nutrition Education Series is Here

I am starting a Nutrition Education series right here on this page.

We’ll begin with the basics of nutrition and gradually explore deeper topics to help you make smart, healthy food choices every day.

Whether you want to improve your energy, manage weight, or just feel better overall — this series is for My Fellow FOODIES FOR HEALTH

Stay tuned and let’s learn together, step by step.
Your journey to better health starts now

Shout out to my newest followers! Excited to have you onboard! Chriss Mwachande, Nutrigenomist Dietitian Saddiq

Shout out to my newest followers! Excited to have you onboard! Muhammad Fatima, Khadija Muhammad Ashir, Maryam Lawan Bello, Samuel Oden, Oum Khairat

20 BEANS COOKING TIPS AND TRICKS

1. Honey beans is the most sweetest beans of all beans and that is why such name is given to it. It is very easy to cook and don't really need enough Ingredients to cook it.

2. Do not add salt in your beans until it is tendered or else, it will harden prematurely and takes longer time to cook. But there is an exception to this rule, by adding the salt to the water and allowing it to boil very well, before adding the beans.

3. Do not worry yourself, If you don't have crayfish to cook your beans, just use enough onions ( 3 to 5 bulbs of onion ), you can slice some and blend the rest to cook your beans and still get an irresistible taste.

4. The best ingredients to cook your beans are crayfish, onions and palm oil. Even if you are cooking plain beans, still add enough onion for perfect taste.

5. You can enhance the taste of your beans by adding it little sugar. Do not be surprised that sugar is used for cooking, because it is also a seasoning, just like salt.

6. Cooking your plantain with beans is far better than frying the plantain and serving it with the beans. Cooking your plantain with the beans means that the plantain gets the seasonings and spices the beans get. It means that the overall taste of the beans will improve and there is extra sweetness.

7. The best way to cook your beans is by simmering ( slow cooking ), but not by boiling ( high cooking ). Slow cooking will help your beans to cook properly and also retain their shape by treating them gently.

8. Soaking your beans with hot water few hours before cooking it, will help to fasten the cooking process and also, to stop bloating, indigestion and heartburn.

9. Using fresh peppers to cook your beans will give it better taste than using dried peppers, especially if you are using yellow pepper to cook the beans.

10. Tomato should never be used to start the cooking of your beans. This process will help to slow down the cooking process of your beans.

*MUSHROOM*
🍄🍄🍄🍄🍄

•Controls blood pressure.
•Lowers cholesterol.
•Combats cancer.
•Strengthens bones

Weight control, also known as weight management, refers to the process of maintaining a healthy body weight through proper nutrition, regular physical activity, and lifestyle choices. Here are some strategies for weight control:

1. Balanced Diet: Focus on consuming a well-rounded diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid or limit processed foods, sugary snacks, and beverages high in calories.

2. Portion Control: Be mindful of portion sizes, avoid oversized servings. Use smaller plates and bowls to help control portion sizes visually.

3. Regular Physical Activity: Engage in regular exercise to burn calories and improve overall fitness. Aim for at least 15 mins or more exercise in a day

4. Drink Plenty of Water: Stay hydrated by drinking water throughout the day. Sometimes people mistake thirst for hunger, so staying hydrated can help curb unnecessary snacking.

5. Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savoring each bite, and avoid distractions such as TV or screens while eating.

6. Get Adequate Sleep: Lack of sleep can disrupt hormones related to appetite control, leading to increased cravings and overeating. Aim for 7-9 hours of quality sleep each night.

7. Manage Stress: Chronic stress can contribute to weight gain. Find healthy ways to manage stress, such as exercise, relaxation techniques, hobbies, or talking to a supportive person.

8. Seek Support: Consider joining a weight loss program or seeking support from a healthcare professional, dietitian, or counselor who can provide guidance, accountability, and personalized advice.

Remember, maintaining a healthy weight is a long-term commitment, and it's important to focus on overall health and well-being rather than short-term solutions. Consulting with a healthcare professional especially a dietitan is recommended before starting any weight loss program.

*WATERMELON*
🍉🍉🍉🍉🍉
•Protects prostate.
•Promotes weight loss.
•Lowers cholesterol.
•Helps stops strokes.
•Controls blood pressure.
•Fights dehydration.

Two simple rules:

1. To help your heart, try moving around often. Don't sit in one place for long periods.

2. To help your kidneys, make sure you drink enough water, at least 2-3L a day.

These two simple things can improve your health

Happy Sunday 💓