![]() ![]() To help lose and manage weight and promote healthy blood cholesterol levels, your diet should include a variety of foods with unsaturated fats, such as olive oil, sunflower oil, canola oil, nuts and seeds and fish."įor Umuhire, eat less meat, and avoid processed red meat. Unsaturated fats are healthy and should be eaten in moderation. She recommends avoiding 'bad carbohydrates' high in sugar with little fibre or nutrients, like white bread and pastries, pasta from white flour, processed juices, and foods with sugar or high-fructose corn syrup. There was a problem processing your submission. ![]() Umuhire noted that fibre is rich in benefits because it slows the absorption of sugars and lowers blood sugar levels, it interferes with the absorption of dietary fat and cholesterol and manages other risk factors that affect heart health, such as blood pressure and inflammation. She recommends consuming non-starchy vegetables such as leafy greens, broccoli and cauliflower, legumes like beans, chickpeas and lentils, and whole grains like whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa. Eat a variety of healthy, fibre-rich foods, which include fruits such as tomatoes, pepper and fresh fruits." "Fibre-rich foods promote weight loss and lower the risk of diabetes. She said that eating healthy plant-based foods provides vitamins, minerals and carbohydrates. Martine Umuhire, a nutritionist and dietician at Nutri-Sante Rwanda, a nutrition cabinet centre in Kicukiro, advises losing extra fat or maintaining normal weight to avert the risk of diabetes. He recommends walking to work or incorporating brisk walks during breaks, and turning socialising into an opportunity for exercise by walking with friends or family.īukaba urges to set personal goals or participate in walking challenges to stay motivated. This can be achieved through daily brisk walks, making it an accessible and sustainable exercise option for individuals of various fitness levels." "We generally recommend a minimum of 150 minutes of moderate-intensity aerobic activity per week. Engaging in regular brisk walks aids in weight control, reducing the accumulation of visceral fat, a major contributor to insulin resistance and diabetes, Bukaba said. ![]()
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