HEALTHIER YOU TIPS FOR THE NEW YEAR
It’s the new year! We have a series of health & nutrition tips to guide you towards a healthier you this 2019. Stay tuned for more!
WHOLE GRAINS TO KICKSTART A HEALTHIER YOU The first step I would to share this new year is to add more wholegrains into your daily meals.
WHAT ARE WHOLEGRAINS? Wholegrains are grains that have all of its original kernel: the bran, the germ and the endosperm. Bran
● The bran is the nutritious outer layer of the grain – it contains B vitamins, antioxidants and fiber.
Endosperm ● The germ is the seed’s nutrientrich embryo – it contains B Germ vitamins, vitamin E, phytonutrients & unsaturated fatty acids. ● The endosperm is the germ’s food supply – the largest portion of the kernel. This is the part that’s high in starchy carbs. It contains mainly of carbohydrates, along with proteins and small amounts of vitamins and minerals.
● Natural Brown rice ● Wild Rice
● Oats ● Whole wheat
WHY WHOLE GRAINS ARE SO IMPORTANT FOR YOU? Adding wholegrains into your diet is more beneficial as its richer in nutrients and high in dietary fibre. 1. Wholegrains are generally high in iron, magnesium, manganese, phosphorus, selenium and B vitamins. 2. It’s high dietary fibre content provides bulk to your diet, keeping you feeling full for a longer period and prevents constipation. In fact, certain types of fibre in grains also acts as prebiotics – food necessary for the good bacteria in your gut, which plays an important role in your digestive health. Wholegrains also help to lower the risk of developing chronic diseases such as diabetes and heart diseases. Studies shows that it may help to reduce cancer risk too.
● Barley ● Quinoa
● Millet ● Rye
● Buckwheat ● Corn & Popcorn
● Switch out half of your white rice to brown rice, wild rice, quinoa or millet. It adds more colour & texture to your rice too. ● Switch from white bread to whole wheat bread. ● Replace half your white flour with whole wheat flour or oat flour in recipes such as cakes, pancakes, waffles and more. ● Choose whole wheat pita bread or whole wheat tortillas for your pizza base. ● Try whole wheat pasta for a change. ● Add oats or quinoa into your cookie batter. ● Add oats into your smoothies for a thicker, creamier texture. Check out Zenxin wholegrain products here: MY:
SG:
https://organicexpress.my/product-tag/wholegrains/
https://organicdelivery.sg/product-tag/wholegrains/
Growing up in a Baba Nyonya family, Jowynna has always been a foodie at heart. She incorporates her love for food and her nutrition knowledge to bring you delicious, wholesome and nutritious recipes, along with tips & tricks!