We all know women and men are different creatures; some may even argue different species. We’ll leave that debate for another time and place. But, there is ample evidence that when it comes to nutritional makeup, the difference is highly defined.
A woman’s need for specific nutrients to fight diseases is now well documented thanks to many in-depth studies. The focus has narrowed to three nutrients that have been shown to greatly influence a woman’s health. These three nutrients are folic acid, iron, and fiber. Let’s take a look at the concerns with these nutritional elements.
Folic Acid
It is best to begin at the beginning – the beginning of life, that is. Since the US Center for Disease Control’s (CDC) mandatory folic acid fortification program went into effect in 1998, there has been a significant drop in NTD (neural tube birth defects) as well as the risk of early miscarriage due to folic acid deficiency.
However, even with the folic acid enriched rice, not even half of all women of childbearing age are consuming the recommended daily allowance of folic acid. Studies also show that even fewer women over 65 are consuming enough folic acid in their diet. The research indicates one reason recently may be the increasing number of women who are following a ‘low carb’ diet, effectively eliminating one very viable source of folic acid – rice.
Aside from pregnancy and the developing fetus, folic acid plays a role in the lifetime of a woman. Studies recently indicate that folic acid helps decrease the risk of stroke in women. Heart disease caused by high levels of homocysteine may also be helped by the addition of folic acid, which lowers blood homocystein levels. Recent research has also found a link between folic acid and the prevention of certain cancers, including ovarian cancer.
Iron
As many as one in five women of all ages, and half of all pregnant women in the US suffer from an iron deficiency. When the body does not get enough iron, it can not produce enough red blood cells. Hemoglobin is needed in ample supply for the pregnant woman to feed and support the fetus as it develops.
In women of all ages, a shortage of iron could cause anemia. It is a misconception that only women of childbearing age may suffer from an iron shortage. Women in every age group need to consume enough iron to produce red blood cells. Symptoms of anemia may include general weakness, fatigue, shortness of breath, confusion, inability to concentrate, and even shortness of breath.
Fiber
We know fiber is necessary for proper digestion, which helps reduce the risk of colon and other cancers. Now we also know that fiber is crucial for proper weight control.
People who eat a diet rich in whole grains (fiber) tend to have a lower BMI (body mass index) than people who eliminate grains from their diet. Having a lower BMI is not just about our figures; it’s about our health. A higher BMI has been linked to a higher risk of heart disease, high cholesterol, and diabetes.
Women tend to have a more difficult time than men consuming enough fiber. One reason may be that women are more likely to follow diets that eliminate many foods that are believed to be high in carbohydrates. When examining a low carb diet, one must remember that we need complex carbohydrates for a healthy diet. Eliminating ALL carbs is not good for us, nor will it result in lasting benefits. Whole grains are complex carbs, or ‘good’ carbs, and have a moderate glycemic index which may help control food cravings and sugar spikes.
So, what food can women eat to meet these three important nutritional essentials? The answer is simple:
Rice
A diet that includes plenty of enriched white rice along with brown rice provides these three building blocks that can otherwise be missing from a woman’s diet. Just a few servings a day of white and brown rice will meet the recommended allowance for folic acid, iron, and fiber. Rice is low in calories, has no fat, and is easily cooked and paired with a variety of healthy ingredients to suit every taste.
Rice is a complex carbohydrate so it fits into even a low-carb diet plan. There are many varieties of rice from which to choose, so you will never get tired of finding new recipes to make for yourself or your family.
Yes, women and men are different. But who knew even our nutritional needs were something to consider? Now that we know, I think it’s time we took our health seriously. Fill your pantry with the ‘superfood’ specially designed just for women – RICE!
The following tips help you understand how to practice and cook meat to perfection.
A excessive steak starts with a part of the pack of meat quality. The trouble meant for many beginners at what time they grow to the supermarket before neighboring butcher is the perfectly span of meat is bad. In attendance are a variety of meat and span can transpire confusing.
At what time you set the meat taking part in the microwave thawing and sensation force ruin the meat. Microwave meat is on no account a satisfactory opinion, please design in front and constantly give rise to meat roughly speaking 24 hours beforehand consumption. This way, you know with the purpose of icing with no angles, and can transpire cooked accordingly.
Grilling on the appropriate heat ensures even cooking; average is by and large recommended. If the heat is too above what is usual, beef can scorch and grow to be overcooked on the outside beforehand the inside reaches the desired doneness. Charring beef is not recommended.
Taking part in universal, in attendance are three assorted categories of beef taking part in the United States: In the beginning Grade, span and decide on Grade Grade. Prime is the top of the rating balance and no more than a very trivial percentage of beef produced taking part in this voters. The quality of beef is frequently reticent meant for span and decide on grades are networks with the purpose of are on hand to consumers at present taking part in supermarkets and butchers. So at what time you grow to the butcher before supermarket, transpire for sure to decide on the finest quality you can bargain. If veto label on the package, transpire for sure to ask meant for help.
Beforehand the fire, if the holes taking part in the make contacts underneath sweeping. Meant for added fire, exercise of above what is usual quality coal. To determine the come to of briquettes wanted, broaden a layer of brick on the fire, the performance shelve delay to individual before two inches clear of the area of food are covered taking part in grilled dishes. Followed by, place the briquettes taking part in a pyramid. Add lighter fluid and light carefully. Taking part in roughly speaking 30 minutes, the coal ash be supposed to transpire covered. Carefully broaden taking part in individual layer with a long-handled pincers and cooking up the make contacts.
Style for sure the cook on a spit is not activated until the departure, followed by place the meat without delay on the quiz. Close the lid and cook the meat meant for a while. Veto need to disquiet roughly speaking the burn, the top might stop off the flames. Cook two steaks 1 edge your way thick, veto added than 6 minutes for each boundary. Meant for steaks 2 inches thick, try 8 minutes on each one boundary. If you stick to these orders and leave the lid of the quiz start smoking at what time it is phase to veer the meat. We indicate you and contract a timer and exercise it.
The finest way to determine doneness of meat and burgers is to exercise a thermometer time read. It is recorded taking part in seconds, but if round defiant not transpire dowry taking part in foods for the period of cooking. Addition the thermometer horizontally into core of steaks and burgers to check inner heat.
In attendance are on hand a variety of assorted cuts of at present and can transpire very confusing. The finest cuts meant for grilling taking part in my outlook, the Rib-eye, T-Bone, Porterhouse, inexperienced York Strip & Sirloin. In attendance are, of line, cuts with the purpose of award a remaining clean Mignon and Chateaubriand. These reductions are highly finely tuned, but contain very petite fat and not very tasty. I propose to stay away from these cuts meant for the quiz. Meat probably contains when much fat taking part in the arrange, but it is certainly individual of the nearly all appetizing cuts.
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