Eat healthy grains
A vital part of training in martial arts and becoming a martial artist is a healthy lifestyle. Why is it important to eat healthy grains, especially whole grains?
Health benefits:
• Reduce the risk of coronary heart disease.
• Reduce constipation.
• Help with weight management.
• Eating grains before and during pregnancy helps prevent defects during fetal development.
Nutrients: whole grains provide dietary fiber, B vitamins and minerals.
• Dietary fiber from when you eat healthy grains (whole grains) helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber helps provide a feeling of fullness.
• B vitamins (thiamin, riboflavin, niacin, and folate) play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system.
• Folate (folic acid), another B vitamin, helps the body form red blood cells. Women who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Iron is used to carry oxygen in the blood. Many teenage girls and women have iron-deficiency or anemia. They should eat foods high in heme-iron (meats) or eat other foods containing non-heme iron (dried beans, dark green leafy vegetables, and whole and enriched grains) along with foods rich in vitamin C, which can improve absorption of non-heme iron.
• Magnesium is a mineral used in building bones and releasing energy from muscles.
• Selenium protects cells from oxidation. It is also important for a healthy immune system.
How many grains you need daily?
The amount you need to eat depends on your age, sex, and level of physical activity. Most Americans consume enough grains, but few are whole grains. At least ½ of all the grains eaten should be whole grain, so try and eat healthy grains as much as possible.
I personally love grains, maybe because I’m Italian, but I’m also aware of the health benefits. Especially as an athlete and martial artist I must have good energy to support many hours of training and grains, mixed with some good protein, is the kind of energy I want and need. Be healthy!
Guro Barbara Dalla Riva
Elite Training Center
1628 South Pacific Coast Highway,
Redondo Beach, CA 90277
(310) 543-1600
www.elitetrainingcenter.net
