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| Cholesterol |
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| An essential constituent in the synthesis
of vitamin D and certain hormones. Cholesterol is manufactured
by the liver and is not required in food. Excess cholesterol
is a main cause of heart attacks. All meat, butter, milk and
eggs contain cholesterol. No vegetables contain cholesterol. |
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| Carbohydrate |
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| Carbohydrate is the main source of
energy for humans. The two main forms are sugar and starch,
both are eventually turned to glucose, the form in which
energy is used in the body. Carbohydrates are found in grains,
flour and products made from these. Potatoes are also a good
source, most vegetables, pulses, milk and nuts contain small
amounts. Many carbohydrates in their unrefined, natural state
also contain fibre. This means that the body can draw the sugar
out of the fibre gradually, as it passes through the digestive
tract, resulting in a steady stream of energy. |
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| Fat |
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There are two sources of fats in our diet
animal an vegetable. Fats can be saturated, unsaturated, polyunsaturated
or mono unsaturated, it all depends on their chemical structure.
Saturated fats are ones which are solid at room temperature.
Chemically, all of their 'bonds' have been filled with hydrogen
atoms. Most animal fats are saturated as is coconut fat, these
fats are thought to raise the level of fats in the blood. Unsaturated
fats are thick, but not solid, at room temperature. These
fats have more room for a few more hydrogen atoms.
Unsaturated fats are thought to have a neutral effect
on the level of fat in the blood: neither raising nor lowering
this level. Polyunsaturated fats, such as soy, sunflower and
cornoils, are liquid at room temperature. Polyunsaturated fats
can be made solid by adding more hydrogen atoms - this is a
process called hydrogenation and is used when making margarine
and hard vegetable fats.
Although small amounts of fat are needed for nutritional
requirements, the majority of people in western society eat
far too much fat of a type the body does not need. The kind
of fats the body does require are found in cold-pressed monounsaturated
oils (olive oil),sunflower seeds and some margarines.
Apart from these it is important to be aware of the amount of
fat you eat and to reduce it where you'll miss it least. Cereal
and whole-grain dishes, pasta, pulses, fruit and vegetables
are low in fat, and including generous amounts of these in your
meals will automatically reduce the amount of fat you eat |
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| Fibre |
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Fibre can only be found in plants; it is
the wood, cellulose and gums that make up their structure. Dairy
products & animal flesh (including fowl & fish) contain
absolutely NO fibre even though they have a chewy texture. Fibre
is needed to enable the digestive system to work correctly and
so is essential for good health.
Most vegetarian diets are naturally high in fibre. Refined foods
such as white bread or white flour have had most of their fibre
removed. |
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| Protein |
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| Together with carbohydrates and fat, protein
is one of the three principal dietary components. Part of every
cell in the body it isneeded for healthy growth and for
cell repair, to protect against infection and for body reproduction.
Only small amounts are needed to keep up with daily requirements
there is no difficulty obtaining enough protein on vegetarian
diet. |
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| Salt / Sodium |
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| We all need some sodium, the main ingredient
of table salt, but because of all the salt added to processed
foods, in cooking and at the table we tend to use far to much
than is good for us. Too much salt contributes to high blood
pressure which makes us more vulnerable to heart attacks and
strokes. |
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| Minerals |
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| Calcium |
| Essential for the healthy formation of bones
and teeth and normal functioning of bones, nerves, muscles and
heart. Best sources are broccoli and green leafy vegetables.
The latest scientific evidence shows the consumption of high
protein foods, such as meat and dairy products, causes calcium
to leach from the bones. |
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| Magnesium |
Needed for many important functions in the
body, including the metabolism of carbohydrates. It is found
in a wide range of foods, and isn't damaged by heat, though
it is soluble, so may be lost from vegetables when soaked or
cooked in water(in this case use the water in gravies and sauces
etc.).Best sources are nuts and seeds, whole grains, dried
fruits, pulse, especially soy beans, brewers yeast, fresh fruit
and vegetables.
Essential for making red blood cells and a lack of iron can
lead to anaemia. Iron is found in pulses, lentils, soy beans,
bread and pasta, dark green leaf vegetables, dried fruits, seaweed,
brewers yeast and molasses. Vitamin C helps aid ironabsorption. |
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| Zinc |
An important trace element needed for healthy
growth and healing, for sexual maturity and reproduction and
the digestion of protein and carbohydrates. A shortage
of zinc can manifest itself as white flecks in the fingernails
or sometimes as skin problems. Whole grains are good sources
as are pulses, although these contain a substance called phytic
acid which can bind the zinc so it can't be absorbed.
When bread is made with yeast, the proving process appears to
inhibit the phytic acid. Adding some vitamin C to the dough
also helps. Best sources of zinc are wheatgerm, oatmeal, peanuts
and brewers yeast, and for those eating dairy foods, cheese
and skim milk. Dried figs, nuts and seeds, sweet corn and peas
are also good sources. |
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