Eating Well - Beaming with Health

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120 The Commomense Guide to Eating Well by osteoporosis) in Beijiig are among the lowest in the world'. Over- 60 per cent of Australian women consume less thah the recommended daily amount of calcium. Although milk is a reliable source there are many other foods that provide calcium. The following is a list of non-dairy, calcium-fich foods: Nlflllgrams of calcfam per cup Sesame seeds 2100 Sardines with bones 1000 Almonds 750 Chestnuts 600 Salmon with bones 490 Molasses 410 Tofu 400 Cooked spinach 250 Oysters (6) 240 Figs (5) 126 Beans Legumes, also known as beans or pulses, have been around gastronomically much longer than grains. Currently, however, beans are not in favour, which is a great shame as they have much to offer nutritionally, being low in fat and high in fibre, protein and micronutrients. Beans have the same calories as grains but four times the protein. Beans are high in soluble fibre, which means they help lower cholesterol, reduce the risk of heart dhease, prevent constipation and stabilise blood sugar levels. Quite possibly, the bean's relatively recent fall from grace
The Food We Eat 121 is due to a combination of factors. One is the reduction of available time for pottering around the kitchen. Beans take some time to cook. The second reason may be cultural; the fading of traditional recipes over the generations. Many cuisines have great bean dishes such as the Greek dip sava, the Italian lentil soup lenticce and, of course, the Mexican refried beans. Beans can be stored for a long time in your cupboard and retain most of their nutrients during storage and cooking. In fact, beans have to be cooked. Trypsin inhibitors are on the outside of legumes. Thought to be the legume's protection against digestion by birds and other animals, trypsin inhibitors stop the action of trypsin, a protein-digesting enzyme. Without trypsin, the bean cannot be properly digested. Trypsin inhibitors can be broken down by soaking, then cooking the legume. Canned beans are a time-saving alternative to soaking and cooking beans yourself. For example, adding a can of kidney beans to a little bolognaise sauce increases the fibre, or adding a can of beans to a vegetable soup lifts the protein content considerably. Beans means farts Beans are accused of causing flatulence. Humans pass wind 14 times daily, on average 600 milIiIitres of gas, most of which is swallowed air. The rest comprises 40 per cent carbon dioxide produced by gut bacteria, 10 per cent hydrogen, methane, sulphur and by-products of bacteria, including skatoles, ammonia and hydrogen sulphide (rotten egg gas). So where do beans fit in? Beans contain oligosaccharide - a type of starch that is resistant to digestion. As the oligosaccharides pass through the small intestine to the colon, resident bacteria
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Mim Biem The Commonsense Guide to E
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Contents Introduction Part I: The G
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Contents Food additives: preserve o
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To Bill Acknowledgments This book i
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xii The Commonsense Guide to Eating
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f-cm DESCENDING COLON
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4 T&e Commonsense Gaide to Eating W
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6 The Commonsense Guide to Eating W
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8 The Commonsense Guide to Eating W
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I0 The Commo~rsense G de to Eating
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1.2 T&e Commonsense Guide to Eating
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14 The Commonsense Guide to Eating
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Carbohydrates: Fuel and Fibre The w
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Carbohydrates: Fael and Fibre 23 Co
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Carbohydrates: FzleZ and Fibre 25 n
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Carbohydrates: Fuel and Fibre 27 su
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Carbohydrates: Fuel and Fibre 29 as
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Carbohydrates: Fuel and Fibre 31 th
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Ca~bohyd~ates: Fael and Fibre 33 De
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Carbohydrates: Fzcel and Fibre 35 !
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Protein: Strength and Structure Loo
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Protein: Strength and Structure 39
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Protein: Strength and Structure 41
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Protein: StrengfA and Stmctzcn 43 a
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Protein: StrengtA and Stmctu~e 45 y
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Fat: Not a Diw Word 17 chains of fa
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Fat: Not a Dirty Word 49 atoms toge
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Fat.. Not a Dim Word 51 Trans and d
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Fat: Not a Dirty Word 53 to the wea
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Fat: Not a D iq Word 55 eicosapenta
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Fat: Not a Dim Word 57 vouch for Ja
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Water: The Most Important Nutrient
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Water: The Most Impoflant Nzltrient
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Water: The Most Important Nutrient
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Safe or Fake: Additives, Organics a
Page 76 and 77: Safe or Fake 69 dizziness, memory l
Page 78 and 79: Food additives: preserve or punish?
Page 80 and 81: Safe or- Fake 73 Other preservative
Page 82 and 83: Safe or Fake 75 The usual suspects
Page 84 and 85: Safe or Fake 77 How bacteria breed
Page 86 and 87: Safe or Fake 79 ahead and thaw your
Page 88 and 89: Safe or Fake 81 Although organic pr
Page 90 and 91: The Food We Eat Nuts, seeds and oil
Page 92 and 93: The Food We Eat 87 CASHEW Slightly
Page 94 and 95: The Food We Eizt 89 PEANUT Peanuts
Page 96 and 97: The Food We Eat 91 Aunt Martha seem
Page 98 and 99: The Food We Eat 93 DANDELION ROOT D
Page 100 and 101: The Food We Eat 95 The classic 'col
Page 102 and 103: The Food We Eat 97 BROCCOLI Part of
Page 104 and 105: Tde Food We Eat 99 L E ~ C E The da
Page 106 and 107: TAe Food We Eat 101 the germ, the e
Page 108 and 109: T4e Food We Eat 103 B3 B5 B6 B9 Cal
Page 110 and 111: The Food We Eat 105 WILD RICE Wild
Page 112 and 113: The Food We Eat 107 corn as a veget
Page 114 and 115: The Food We Eat 109 sweet fruits th
Page 116 and 117: The Food We Eat 111 Bananas, partic
Page 118 and 119: The Food We Eat 113 PEACH Native to
Page 120 and 121: 114 The Commonsense Gzlide to Eatin
Page 122 and 123: lf 6 The Commonsense Guide to Eatin
Page 124 and 125: 118 T4e Commonsense Guide to Eating
Page 128 and 129: 122 The Commonsense Guide to Eating
Page 132 and 133: 126 T&e Commonsense Ggide to Eating
Page 134 and 135: 128 Tie Commonsense Gzlide to Eatin
Page 138 and 139: 130 The Conzmonsen~e Guide to Eatin
Page 150 and 151: The basics of micronutrients Nowada
Page 152 and 153: The basics of micronutrients 145 Ar
Page 154 and 155: The basics of micronutlr'ents 147 H
Page 156 and 157: The basics of micronzctl$ents 149 y
Page 158 and 159: The basis of micronutrients 151 Her
Page 160 and 161: Getting to Know You 153 role to pla
Page 162 and 163: Getting to Know You 155 blindness i
Page 164 and 165: Getting to Know You 157 to their di
Page 166 and 167: Getting to Kptow You 159 protein. B
Page 168 and 169: Food sources of B5 Elderberries, ro
Page 170 and 171: Getting to Know You 163 Food source
Page 172 and 173: Getting to Know You 165 Conditions
Page 174 and 175: Getting to Know You 167 Another fea
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Getting to Know You 169 Make sure y
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Gening to Know Yozl 171 Vitamin K -
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Catechin Cournarin Quercetin Anthoc
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Getting to Know You 175 in bones an
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Getting to Know You 177 Food source
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Getting to Know You 179 Foods conta
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Getting to Know You 181 Iron szcppl
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Gemkg to Know You 183 Food sources
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Getting to Know You 185 Food source
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Getting to Know You 187 Conditions
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Getting to Know You 189 key nutrien
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Getting to Know You 191 Without zin
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Good Diet On the whole, my patients
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Good Diet 197 disease, obesity, dia
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Good Diet 199 frozen for those busy
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Good Diet 201 FOODS MILK & ALTERNAT
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Good Diet 203 Breakfast Fresh seaso
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Tailor-made Allergy It seems more a
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digestive tract is still allowing t
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Tailor-made 209 any chance of an al
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Tailor-made 21 1 barley, rye, wheat
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Tailor-made 213 tenderness, weight
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Tailor-made 215 come from fat. If y
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Tailor-made 21 7 Stress Stress is a
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nervous and immune systems. These i
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Glossary Amylase An enzyme present
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Glossary 223 genetic material. Muta
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Glossary 225 hollow organs such as
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Bibliography 227 Pengelly, A. The C
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