100 Ways to Boost Your Immune System. Theresa Cheung
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Название: 100 Ways to Boost Your Immune System
Автор: Theresa Cheung
Издательство: HarperCollins
Жанр: Здоровье
isbn: 9780007361113
isbn:
Don’t ban sugar altogether: Some sugar, judiciously added to wholesome foods, may make them more appetising; a sprinkling of brown sugar on oatmeal or grapefruit, or a teaspoon of maple syrup on winter squash enhances the taste of these healthy options. It is better to avoid sugar substitutes, as some studies suggest that they can also have an adverse effect on your health.
Cereal killer: Some breakfast cereals have four or more teaspoons of sugar added to each serving! When you buy unsweetened cereals you may be saving money and you can add your own sweetener at home, if you choose. Sprinkle fresh, canned or dried fruit on your cereal to sweeten.
Read labels: When food shopping, read ingredient labels to find the amount and types of sugars that have been added to the food. There are many kinds of sugar that are used to make a food sweet and crisp. Look for words that end in ‘ose’ or ‘ol’, such as dextrose, fructose, maltose, sucrose, glucose, lactose, mannitol and sorbitol. These are all forms of sugar. Syrups such as corn sweetener, sorghum syrup and high-fructose syrups are sweeteners that are often added to drinks. Brown sugar, molasses and honey may be ‘natural’, but they all give you the same calories as refined table sugar. Ingredients are listed in order by weight, from most to least, so when a type of sugar or syrup is the first ingredient, you will know there is more sugar in that food than any other ingredient. Some foods may contain many kinds of sugar. When they are added up, the total may be more than any other ingredient in that food.
Switch from white bread, pasta and rice to wholegrain alternatives: Wholegrains are packed with nutrients and fibre that can keep your blood-sugar levels and your appetite balanced for hours after eating, unlike sugar, which gives you a quick high followed by a long low.
9 Conquer your sweet tooth
If you have a sweet tooth and constantly crave something sweet, you need to conquer it. A diet rich in sugar depresses your immune system and stops it working efficiently.
To conquer your sweet tooth, first of all, make sure you always eat breakfast and never leave more than two or three hours between meals and snacks. This is because eating little and often and kick-starting your metabolism first thing will keep your blood-sugar levels balanced so you are less likely to suffer from cravings. Aim for a healthy breakfast, followed by a satisfying mid-morning snack (a piece of fruit and a handful of nuts and seeds, for example), a healthy lunch, a mid-afternoon snack, supper and a light snack before bedtime.
For blood-sugar balance and appetite control, your meals and snacks need to be a mix of fibre-rich carbohydrates (such as wholegrains, fruits and vegetables) and healthy protein (such as nuts, seeds or dairy products) that give your body and brain a sustained release of energy so you feel satisfied. Avoid sweets, cakes, crisps and other processed or refined foods; these give you a quick burst of energy followed by a long, drawn-out low.
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