The obesity epidemic that currently plagues this country has now spread to children. In an attempt to help mitigate this crisis, most dieticians and parents alike turn to low fat diets for the answer. Moreover, dieticians and personal trainers claim that if you want to lose weight, you must have a caloric deficit at the end of the day. In order to achieve this you must combine diet and exercise. Right? Unfortunately, the current model fails to acknowledge the biochemical pathways of our body.
The real culprit is excessive fructose consumption. Unlike glucose, which is recognized and utilized by the brain and other parts of the body for energy, fructose is not. Because the brain does not recognize fructose, it must be metabolized exclusively by the liver in a similar fashion to that of ethanol (standard alcoholic beverage). Fructose is thus a chronic hepatotoxin! Despite the fact that fructose is a carbohydrate, it is metabolized like fat in the liver. Chronic fructose exposure leads to activation of inflammatory pathways, increased vLDL levels, type 2 diabetes, and obesity. Remember that table sugar (sucrose) contains 50% glucose and 50% fructose, so it is nearly as toxic when consumed over chronic periods.
So what can you do to help combat this epidemic? Follow these basic rules when packing your child?s next school lunch:
1) Water and milk should be the only beverages consumed. Most sucrose and fructose consumption in this country comes from sugar-flavored beverages.
2) Eat as many non-processed foods as possible.
3) Pack more raw fruits and vegetables to help increase fiber consumption. Note that fruit does contain fructose, however the ratio of fiber to fructose is high. Fiber can decrease the ?rate of intestinal carbohydrate absorption,? ?induce satiety,? and ?inhibit absorption of some free fatty acids to the colon? (Lustig 2009).
4) Increase ?good? fat consumption from Omega 3?s and 6?s.
Here are some healthy school lunch snacks that will help keep brainpower elevated.
1. Plain Greek yogurt ? Providing perhaps the best carbohydrate to protein ratio of any food, yogurt is a great way to not only provide you with sustainable energy but can also double as a recovery food. You will also obtain the added benefits of probiotics. I recommend Voskos?s Plain Original Greek Yogurt. You can also throw in some blueberries for added flavor.
2. Fruit ? A piece of fruit, such as an apple, banana, or a handful of blueberries can provide you with healthy antioxidants and fiber.
3. Almond butter sandwich ? Spread two tablespoons of raw almond butter on whole wheat bread, and add slices of banana inside.
4. Cucumbers, carrots, and celery sticks with hummus dip ? Eating vegetables is an easy way to increase fiber and vitamin consumption.
5. Peanut butter bars ? Make your own protein ?bars? by mixing peanut butter, rolled oats, dates, and a protein powder of your choice (preferably whey protein isolate). You can either eat them raw or bake them in the oven.
6. Kale chips ? A member of the cabbage family, kale ranks high in terms of nutritional value. Kale is rich in carotenoids, anti-oxidants, and Vitamins A, K, and C. Drizzle olive oil on kale leaves and bake them in the oven until desired texture is achieved.
7. Tortilla wrap ? Take a whole wheat tortilla and wrap it around a protein source such as chicken, turkey, or even prosciutto. Add fresh mozzarella cheese, avocado, fresh basil, and cherry tomatoes.
8. Beef or turkey jerky ? A great high protein alternative to cold-cuts that doesn?t require refrigeration. Whenever possible ensure that it comes from grass-fed and free-range cows and turkeys. Avoid products that are high in added sugar and preservatives.
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