A Background to Dietary Fiber

Written by Brian D. Johnston


Continued from page 1

Increasing fiber should be a gradual process sincerepparttar majority of fiber products may cause unpleasant bloating, cramps, gas, and other symptoms especially if they are eaten in large amounts at once. It is best to add one high fiber food at each eating session to judge whetherrepparttar 142738 food causes symptoms or not. For instance, some people who have problems with brown rice may not have problems with apples, oatmeal, whole wheat bread, or other sources of similar fiber.

Many nutrition authorities estimate that 20-35 grams of fiber daily is a desirable intake forrepparttar 142739 average individual. Note thatrepparttar 142740 amount of nutrients can vary in wheat products sincerepparttar 142741 refining of grains remove part ofrepparttar 142742 seed (e.g., bran, endosperm, and germ). Here are some fiber-rich sources:

1 ounce dry-roasted peanuts: 2.2 g 1/2 cup cooked broccoli: 2.2 g 1 potato with skin: 2.5 g 1 slice whole wheat bread: 2.8 g 1 cup carrots: 3.0 g 1/2 large grapefruit: 3.1 g 1 apple: 3.5 g 1 cup cooked long-grain brown rice: 3.3 g 1 cup cooked instant oatmeal: 3.5 g 3 cups air-popped popcorn: 3.7 g 1 pear: 4.3 g _ cup raisins: 4.5 g 1 cup of whole wheat spaghetti cooked: 5 g 1 cup baked beans: 7.0 g _ cup of chickpeas: 7 g 1 cup boiled lentils: 7.9 g 1 serving bran cereal: 11 g

Here are different sources of fiber and their uses inrepparttar 142743 body:

CELLULOSE: Fruit legumes, nuts, oat bran, seeds, whole grains, and vegetables. Adds bulk to stool to reduce constipation; oat bran lowers cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

GUMS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

HEMICELLULOSE: Fruits, legumes, nuts, oat bran, seeds, whole grains, and vegetables. Adds bulk to stool to reduce constipation; oat bran lowers cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

LIGNINS: Woody parts of bran, fruit skins, nuts, seeds, whole grains and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

MUCILAGES: Plant seeds and secretions. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

PECTINS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributing author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at info@ExerciseCertification.com. Visit his site at www.ExerciseCertification.com for more free articles.


Coffee Characteristics and How it Helps You Choose the Perfect Coffee for You!

Written by Randy Wilson


Continued from page 1

Ferment: is a taste fault inrepparttar coffee beans that produces a highly objectionable spoiled-fruit taste. Ferment isrepparttar 142737 result of enzymatic activity that occurs duringrepparttar 142738 frying process, changing sugars to acids inrepparttar 142739 green coffee bean. Unlike dirtiness and mustiness, which can be disguised by dark roasting, ferment becomes worserepparttar 142740 longer it cooks.

Flat: is an odor taint that occurs as a result of aromatic compounds departing from beans duringrepparttar 142741 staling process in both whole-bean and ground coffees, or duringrepparttar 142742 holding process in brewed coffees.

Fruit-Like: is a description that refers torepparttar 142743 natural aroma of berries and that also correlates withrepparttar 142744 perception of high acidity. It shouldn't be confused with fruity, which isrepparttar 142745 first stage ofrepparttar 142746 taste defect ferment.

Grassy: is a taste and odor defect that gives coffeerepparttar 142747 characteristic of newly mown alfalfa or green grass.

Green: is a herbal, grassy characteristic caused by incomplete development of flavor due to improper roasting. It may also be present inrepparttar 142748 early pickings of a new bean harvest.

Groundly: is a musty, earthy taste associated with coffees that have been damaged in drying or storage.

Harsh: is an unpleasant taste. Reminiscent of raw weeds, and typical of "robusta coffees and Brazils" that have been allowed to dry onrepparttar 142749 tree. It should be noted that a few coffee drinkers prefer harshness inrepparttar 142750 cup (see Rioy).

Hidy: is a coffee that has absorbedrepparttar 142751 aroma of leather or animal hides as a result of being stored or shipped in close proximity to these such items.

Heavy Roast: is very dark-roasted coffee with a bittersweet tang.

Mellow: isrepparttar 142752 middle ofrepparttar 142753 road, a balanced flavor that's not too acidic and not too syrupy.

Musty: is a term usually applied to coffee flavors that result from improper heating or drying during processing. However, there also is a mustiness in vintage coffees that is a preferred quality. Connoisseur's, for example, loverepparttar 142754 naturally sweet mustiness of vintage Colombian coffees.

Rioy: is a harsh, medicine-like flavor present in some coffees produced inrepparttar 142755 Rio district of Brazil. The term is sometimes applied to any harsh-flavored coffees. The heavy, somewhat pungent, taste is preferred by a few coffee drinkers inrepparttar 142756 southern United States and France.

Soft: is a low acidic green coffee that is of good drinking quality, without any unpleasant taste characteristics. Likerepparttar 142757 flavor aspect of mellow.

Sour: is a particular taste linked to bacterial fermentation of green coffee beans, that produces a lactic acid fromrepparttar 142758 lactose and acetic acid from alcohol.

Spicy: isrepparttar 142759 aroma of coffee versus it's taste.

Sweet: isrepparttar 142760 trade term to describe coffees that taste un harsh or undamaged in any way as opposed to harshness of a (Rioy).

Tangy: isrepparttar 142761 taste that would indicate a wine taste or acidic fruitiness that is quite pleasantly sharp, most evident in high-grown Costa Rican coffees.

Tannin: is a puckery flavor typically caused byrepparttar 142762 presence of chemicals that are related to tannic acid. A similar property is found in tea's and certain red wines.

Wild: describes coffees with extreme aroma or flavor that could be called defects or attributes to some.

Winey: are coffees with a fruity acid and smooth body, not unlike a fine red wine. A good example of a winey coffee isrepparttar 142763 Kenyan AA coffee.

So to finish, you now should be able to determine which coffees you would enjoy more than others, and possibly use this knowledge to entertain your friends atrepparttar 142764 same time. Enjoy!

Copyright Randy Wilson, All Rights Reserved.

Randy works with his son on Ultimate Coffees Info and daughter on Making Homemade Soap. Randy owned and operated a very successful storefront/mailorder business from 1988 to 2003. Currently full time owner/operator of several online businesses.


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