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Power of Chocolate
Chocolate, which was labelled as 'Food of the Gods' by ancient Mayans and has been a delicacy for hundreds of years, only recently has been recognized as functional food as it provides health-promoting and/or disease-preventing property beyond the basic nutrition it contains.
Cocoa and chocolate products are among the most concentrated sources of procyanidin flavonoids, catechin and epicatechin (J Am Coll Nut, Oct 2001). Flavonoid is an antioxidant chemical which helps prevent cell damage reduces clot formation and improves blood sugar levels. Chocolate also contains an antioxidant called polyphenol - associated with reducing the risk of heart disease. A 1.4 ounce (40 gram) chocolate bar contains around 250 mg of polyphenol, about the amount in half a glass of red wine. Cocoa powder contains the highest amount of polyphenol, followed by dark chocolate, while white chocolate contains none.
Cocoa products are excellent sources of catechins which can also be found in green tea. They are believed to protect humans from cancers (gastric, esophageal, skin cancers), fight viruses, slow aging and reduce the risk of heart disease. The darker and bitter the chocolate, the more catechins content it contains.
50-57% of the whole cocoa bean is cocoa butter, of which 34% is stearic acid, a saturated fat we are taught to avoid. However, a research conducted by the Pennsylvania State University found that when subjects consumed a 1.4 ounce chocolate bar in place of a high carbohydrate snack, chocolate does not raise bad cholesterol (LDL) levels, but rather increases HDL levels. HDL is also known as 'good' cholesterol as high levels of HDL seem to protect against heart attack.
So, choose smart, eat smart! Choose dark chocolate (ones containing 70% or more cocoa) and keep the size to 1.4 ounces (40gram) at a time, a size which calories can be burned by a 20- minute workout. Alternatively, try chocolate with soy filling to increase the isoflavone intake, a chemical component found in soy, which believe to help alleviate menopausal symptoms, heart disease and osteoporosis.
By taking good control of your health through smart choices with balance and moderation, you can enjoy chocolate as a functional food, with a lot of promising health benefits.
Charmain Tan
Registered Dietitian (USA)
E-mail: ctan@my17.com
The above is for informational purposes only, and is not intended to diagnose or provide treatment for any conditions. You should consult a healthcare professional if you have any health concerns. The above is provided by the registered dietitian, VOle' and China Resources Vanguard (Hong Kong) Co. Ltd. shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon.
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Say Cheese
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Cheese is one of the many nutrient dense food enjoyed by people all around the world, even astronauts! It is naturally rich in calcium, protein, vitamins and minerals. Experts say you should eat 3 servings of cheese, milk or yogurt per day for bone health.
Cheese also makes a good host at Christmas and New Year's parties, they display beautifully on the Cheese Board and can be paired up nicely with wine. In general, white wine can be paired with soft cheese and stronger flavors. Red wines can be paired with hard cheeses and milder flavors. As cheese is made out of milk from cows, goats or sheep, it does contain fats and cholesterol. So, it's wise to choose hard cheese which contains higher calcium with lower fat content, and pairing it with red wine as they contain resveratrol and flavonoids antioxidants, to bring maximum health benefit. Moderation is always being the key. |
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Two well-known granular hard cheeses are Grana Padano and Parmigiano Reggiano , in which the only difference is that the cows producing the later eat only grass and cereals with no silage (a fermented forage) and preservatives. Both are low fat light cheeses made out of semi-skimmed milk. Per 28 gram (1 ounce), they provide around 110 calories with 330 mg calcium, which is 33% of an adult daily calcium requirement. Cholesterol's content in Parmigiano Reggiano is even lower, at 23 mg per ounce! They are also rich in phosphorus, vitamin A, B1, B2, B6, B12 and D and their biological values are similar to that of protein in milk but highly digestible. During the ripening process, its protein is broken down to amino acids, which makes it easier for the body to assimilate. No wonder it's a favorite food among kids, athletes and even astronauts. Parmigiano-Reggiano has been authorized to be included in the on-board diet of the International Space Station. Red wines such as Syrah, Sangiovese and Zinfandel pair up nicely with these kind of hard cheeses.
Charmain Tan The above is for informational purposes only, and is not intended to diagnose or provide treatment for any conditions. You should consult a healthcare professional if you have any health concerns. The above is provided by the registered dietitian, VOle' and China Resources Vanguard (Hong Kong) Co. Ltd. shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. |
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蕃茄與抗氧化
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蕃茄是注意健康人士的理想食品，大部份人都認為蕃茄是蔬菜，但其實在科學角度上它是水果的一種，只是其甜度不及一般水果，而且多數被用於沙拉或主菜中，所 以經常被誤會為蔬菜。
事實上，蕃茄含有大量維他命及礦物質，例如維他命A、C、K、葉酸及鉀等，更重要的是它含有抗氧化植化素 (phytochemicals) ，而其中類胡蘿蔔素及茄紅素可說是抗氧化物家族中的強勁成員呢！
但甚麼是抗氧化物？它對我們身體又有甚麼好處呢？原來我們每天都會無可避免地接觸到很多自由基 (free radicals)，如接觸紫外線、各種污染物，甚至體內新陳代謝期間也會遇上或產生自由基，而這些自由基好比社會上的壞份子，會在人體到處破壞，如破壞 細胞組織及DNA，使細胞加速老化，更會增加患癌症、中風等長期病的風險。簡單來說，抗氧化物就是幫助身體抵抗壞份子的士兵，消除自由基，減低老化速度及 患癌的機會。 |
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當大家簡略地了解甚麼是抗氧化後，要說明蕃茄的好處便容易得多了！蕃茄內的維他命A、C及茄紅素等都是抗氧化物，當中茄紅素(Lycopene)的含量更 比其他食物為高呢！眾多研究發現，茄紅素有效預防心臟病及癌症，對前列腺癌(prostate cancer)特別奏效。根據2005年美國食品和藥物管理局(FDA)建議，每星期平均食用半杯至一杯的原個、煮熟、罐頭蕃茄或茄醬都有助於減低患前列 腺癌之風險。
一般來說，新鮮蔬菜水果之營養價值比煮熟的為高，而蕃茄則比較特別，因為研究發現煮過或加熱過的蕃茄，所含的茄紅素比新鮮蕃 茄高得多，換言之加熱過的蕃茄抗氧化功效便會更高了！
總括而言，蕃茄所含糖份比一般水果低，而且營養十分豐富，所以各位做沙拉或鑽研新菜 色時記緊要多加點蕃茄呢！
Fung Chin Yeung, Dennis |
I’m lovin it?
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自從一間美式大型連鎖快餐店推出$20套餐以來，一直也有很多朋友跟筆者說要去捧一捧場，理由不外乎這幾個：快、抵、飽。的而且確, 這個套餐可以讓上班一族填飽肚之餘又可以減輕經濟上的負擔, 可是他們有否想過這個套餐為身體所帶來的負擔呢?
套餐當中的巨型漢堡包有兩片牛肉, 芝士, 生菜和秘製醬汁, 據稱是用上100%澳洲的純牛肉, 而且烹煮時又不加入化學添加劑和動植物油脂。看著電視廣告中令人垂涎的誘人影像, 筆者也差點忍不住破戒, 令減肥大計前功盡廢。如果各位看倌也有如此衝動, 且慢, 先看看下文吧。 |
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一個巨型漢堡包, 在香港而言, 含有510卡路里, 28克脂肪和870微克鈉。看著這此數字, 你可能不以為然。但是其實跟據中國居民膳食營養素參考攝入量, 進食一個巨型漢堡包大約已吸取了一個成年人一日所需四分之一的卡路里, 一半的脂肪及一半的鈉, 但卻一點也不包含每日所需的維他命及膳食纖維。早在1999年, 英國3名上訴法院法官已一致裁定長期進食巨型漢堡包可能導致心臟病。不要忘了這價廉物”美” 的套餐還包括一包薯條及汽水, 加上這些配角們, 進食一個套餐已吸取了1090卡路里,超過一個成年人一日所需一半的卡路里, 鹽份及大約一整天的脂肪攝取量。 |
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進食一個套餐, 對身體的影響實在是弊多於利。二十元, 其實可吃得又健康又美味。大家可到那些有營食肆選擇較健康的食品, 又或者可依個人口味自備飯盒, 相信不但不需加重經濟上的負擔, 更不用令身體負荷過重, 保證你loving it !
撰 文: 張珮瀅(香港中文大學食物及營養學主修生) |
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Nuts. Naughty but not!
Nuts are nutrient dense foods and being included in food guide pyramid as one of the meat substitutes. As more and more people move toward healthy diet, why not take a great pleasure and send a nut-themed Christmas hamper to those you care.
Nuts Fact Sheet:
Delicious Nutritious Seafood
Seafood can be a part of a healthy diet; it is a good source of protein and is low in saturated fat while containing vitamins A, B, E, D, B12 and minerals such as calcium, iodine, iron, phosphorus, selenium and zinc.
Healthy Moon Festival
15th of the Eighth month in Chinese calender marks the Mid-Autumn Festival, when the moon claims to be fullest and brightest. As a tradition, family members will get together to admire the bright full moon, enjoy pomeloes and mooncakes with tea, and beautiful lit lanterns.
Whole grains bread
Not all breads are created equal. In this health conscious era, healthier varieties of breads are becoming more readily available. Simply shifting to more nutritious types of bread, like whole grains, lower GI varieties, can help prevent and improve cardiovascular disease and diabetes. Glycemic Index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent blood sugar levels get raised after eating.
Water
Water makes up about 60% of an adult’s body and even greater percentage of a child’s body. About 70% of lean body tissue is actually water. Therefore, men have slightly more water than women and younger people have more water than the elderly.
