LONDON: Trimming specific foods can relieve the gastrointestinal problems of physically active people, especially runners, researchers said.
The study, conducted by researchers from Anglia Ruskin University in Britain, showed that a diet based on oligosaccharides, disaccharides, monosaccharides and polyols (or FODMAP) can Fermentable helps reduce some of the problems caused by exercise, such as stomach cramps and bloating, and improves the quality of life. perceived ability to exercise.
FODMAP foods include those containing lactose (milk, yogurt and cheese), fructans (present in cereals, bread and pasta), galactic oligo-saccharides (legumes and onions), excess fructose (eg in apples, pears and asparagus) and polyols (often added as a food additive).
"We found a clear benefit when we follow the FODMAP diet, with a reduction in gastrointestinal symptoms related to exercise in healthy recreational runners," said Justin Roberts, a senior lecturer at the 39; university.
For the study, the researchers used a group of healthy recreation exercises.
Everyone in the group followed two meal plans for a week at a time, the main difference being the content of FODMAP.
Reduce your consumption of foods containing lactose (milk, yogurt and cheese).
The results, published in the Journal of the International Society for Sports Nutrition, revealed that 69% of people on a low FODMAP diet had improved symptoms and were able to exercise more frequently and at a lower rate. higher intensity.
In addition, the improvement in perceived pain, badociated with a decrease in bloating under a low FODMAP diet, is probably due to a reduction in the volume of intestinal water and gas production, caused by a decrease in the number of non-digestible carbohydrates available for fermentation in the intestine.
However, further studies are needed to examine the benefits of this diet when it is badociated with long-term workout strategies.
It is important that people take precautions if they decide to go on a low FODMAP diet, as a reduction in total calories and carbohydrate intake could affect nutritional quality, Roberts suggested.
World Milk Day: Know the nutritional value of your drink
Know your milk
June 1, 2018
There is an endless discussion about which milk is better and more nutritious than the other.
While milk of animal origin (cow, buffalo, goat) contains more protein, fat and calcium, the uptake of vegetable milk is low in our body and contains neither cholesterol nor lactose. Expert says that a person must alternate between different types of milk to make the most of its nutritional value.
On the occasion of World Milk Day, Dr Seema Khanna, consultant nutritionist, shares the essential information on the different milks available on the market.
Cow milk
June 1, 2018
Cow's milk is the main source of nutrition for children. Milk from early lactation cows contains antibiotics that enhance the immunity of cancer patients and other life-threatening diseases such as HIV. More than 6 billion people around the world consume cow's milk and its dairy products.
Nutritional value (per 100 g)
Energy: 66 kcal
Cholesterol: 5 mg
Calories: 61 g
Carbohydrates: 4.8 g
Protein: 3.2 g
Fat: 3.3 g
Calcium: 300 mg
Sugar: 5.1 mg
Milk rice
June 1, 2018
The glycemic index of rice milk is very high (86). Therefore, it should be limited by diabetic patients with polycystic ovary syndrome.
Rice milk does not contain calcium, cholesterol and lactose. Rice milk is slightly frothy and looks like other forms of milk.
Rice milk is lighter (in calories) than cow's milk, but less nutritious. This is the ideal option for those looking to lose weight. It is easy to prepare at home and inexpensive to prepare. The only drawback is that it may not contain a lot of nutrients and has a short shelf life.
Nutritional value (per 100 g)
Calories: 47 kcal
Protein: 0.28 g
Carbohydrates: 9.17 g
Fat: 0.97 g
Method: Mix hot rice (preferably brown rice), raw cashew nuts, hot water, salt and vanilla (optional) in a blender for 2 minutes. Filter the mixture into a cheesecloth. the creamy milk can last at least 48 hours.
Goat's milk
June 1, 2018
Goat's milk is easy to digest because the fat molecules of good milk are much smaller than those of cow's milk. This milk is cheaper to treat because it does not require homogenization.
Goat's milk is used in the treatment of dengue fever. It contains less allergenic protein and causes less inflammation. It is rich in calcium, fatty acids and cholesterol. It contains a good amount of protein, fat, vitamin C and vitamin D, which contain less lactose. This is good for the patient having stomach ulcers.
Nutritional value (per 100 g)
Calories: 69 kcal
Protein: 3.6 g
Carbohydrates: 4.5 g
Fat: 4.1 g
Sodium: 50 mg
Potbadium: 204 mg
Almond milk
June 1, 2018
Almond milk contains neither lactose nor cholesterol. It is often consumed by lactose intolerant.
Non-fortified almond milk contains less nutrients, especially vitamin D. It is low in protein compared to cow's milk.
Nutritional value (per 100 g)
Calories: 15 kcal
Protein: 0.59 g
Fat: 1.10 g of fat
Carbohydrates: 0.58 g
Method: Soak the almonds overnight. Mix the almonds with the water (add dates if you want your milk to be sweet). Tend to remove the granules. Can be refrigerated for 3-4 days.
