Altace
Generic name: Ramipril
Treating high blood pressure and decreasing the risk of heart attack, stroke, and death in certain patients.
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NUTRIENTS: CARBOHYDRATE
Poor misunderstood carbohydrate. It suffers from an image problem. Seems it got a bad rap years ago as a calorie-laden horror, and it hasn't been able to shake that reputation. Nothing could be further
Here's where most people get their water from:
from reality. The message may be getting through that fat is your biggest enemy, but unfortunately, "carbs" are still viewed with skepticism.
Carbohydrates, however, are your best friends. They are your body's preferred fuel. Both complex and simple carbohydrates are broken down in digestion to glucose molecules, which are absorbed into cells and burned as a power source. When we say "burned," we mean it quite literally. In fact, the amount of energy provided by food is measured by the amount of heat it produces when burned; these units of heat are calories. All carbohydrates provide approximately four calories per gram.
They may all have four calories per gram, but that doesn't mean that all carbohydrates are the same. There are actually two kinds of carbohydrate: simple and complex.
Simple carbohydrates. Sugars are "simple" carbohydrates. They are closest to the completely broken down form your body uses as fuel. In fact, glucose itself is the simplest sugar. So the body converts sugar directly into usable energy. Pure sugar foods, such as hard candies and soft drinks, raise your blood sugar level and your energy level temporarily—sometimes called a "sugar high." However, the levels quickly drop below what they were before, in a rebound effect. This has been dubbed the "sugar blues."
Sugar's reputation is truly battle scarred but with very little reason. Sugar isn't quite the evil substance you may think it is. Its biggest fault is with the company it keeps,- it is often found in foods with little or no nutritional value. Some of the charges leveled at sugar are baseless, some may be justified but haven't been proved, and a few are all too true. Here are some of the true and false charges:
Sugar causes hyperactivity. False. Its reputation for creating sugar monsters—kids that eat sugar and go berserk—just isn't true. No well-designed scientific study has ever been able to prove a link between sugar and hyperactive behavior.
Sugar causes diabetes. False. Although there is a connection between sugar and diabetes, it is merely guilt by association. Diabetes is a hereditary disorder that appears when you lack insulin (type I) or you become insensitive to it later in life (type II). Can eating a lot of sugar cause this insensitivity? No, but being overweight can, and people who eat sugary sweets often gain weight.
Sugar causes cavities. True. However, it is hardly the worst offender. All carbohydrates can contribute to tooth decay. Complex carbohydrates, such as starches, can be just as much to blame for cavities as sugar, if not more so. Bacteria that cause decay are not picky about what they eat, and stick-to-your-teeth starches provide plenty of food.
Surprisingly, one of the worst offenders is crackers.
Complex carbohydrates. Don't call them starches anymore. They're complex carbohydrates, and they're in the nutrition spotlight. Complex carbohydrates— found in bread, pasta, potatoes, rice, starchy vegetables, oatmeal, and dry beans—are the basis of a healthful diet. These complex carbohydrates are better than the simple sugars for many reasons. One reason is they are absorbed more slowly (good for blood sugar control), but their real advantage is they are found in foods that contain many other nutrients. Unlike sugars, which are either by themselves providing empty calories or worse, paired with tons of fat, complex carbohydrates are found in grain products and vegetables that provide many important vitamins and minerals.
What's more, a diet based on complex carbohydrates has significant disease-prevention qualities. By getting the bulk of your calories from foods rich in complex carbohydrates, you decrease your risk of many diseases, including heart disease, high blood pressure, stroke, and certain types of cancer.
Fighting disease with fiber. A great deal of the credit for the preventive powers of complex carbohydrates goes to fiber—a certain type of complex carbohydrate found in whole grains, legumes, fruits, and vegetables. It seems strange that something your body rejects can be so important to your health, but that's just the case with fiber—the indigestible portion of carbohydrate. Your body can't break it down, so it passes right through and on out as waste. Yet to do without it is to invite trouble.
Without fiber, the other substances in your intestines would just sit there, fermenting and stagnating. Any toxins from food or created by bacteria would have that much more time to be in contact with your intestinal walls. This exposure is thought to be at least one cause of colon cancer. Keeping things moving is a smart idea that helps prevent other diseases and conditions as well: constipation, diverticular disease, hemorrhoids, and varicose veins. And the sticky properties of fiber keep diabetes, heart disease, and obesity at bay.
There are two types of fiber: soluble and insoluble. Insoluble fiber is the type that probably comes to mind when you think of fiber. It's found in the wheat bran in most bran cereals. The fact that it doesn't dissolve in water is what makes it so beneficial. Instead, it soaks up water like a sponge. This softens the stool and increases its bulk, which puts pressure on the walls of the intestines and speeds the stool's movement through your body. Making a regular habit of eating foods high in insoluble fiber can all but eliminate the worry of constipation and
hemorrhoids, and it almost certainly decreases your risk of developing colon and rectal cancers.
Soluble fiber may not be as well known, but it's just as valuable. As soluble fiber dissolves in water, it forms gummy gels. These gels bind with substances you'd just as soon get rid of such as bile acids. Remember the oat bran craze? Well, it wasn't so silly. Oat bran is rich in soluble fiber, and by binding with bile acids, it helps lower blood cholesterol levels. The higher your blood cholesterol level, the more it can help you. To make a difference, get in the habit of eating one or two low-fat oat-bran muffins or other foods high in soluble fiber every day.
By slowing the absorption of carbohydrates, soluble fiber also helps keep blood sugar on an even keel. Some people with diabetes are able to control blood sugar better by increasing the soluble fiber in their diet. For those battling the bulge, the extra hulk in the stomach and its delayed emptying help curb the appetite without adding calories.
Íîø much is enough? Most Americans don't get even close to the recommended amount of fiber—20 to 35 grams per day. To boost your intake, make some simple adjustments in your daily diet:
Switch to whole-wheat bread and whole-wheat pasta.
Start your day with a bowl of bran cereal.
Eat whole fruits instead of drinking just juice.
Get two servings of vegetables at every meal.
Can you get too much Yes, excessive fiber can interfere with mineral absorption, but you'd consistently have to take in more than 50 grams per day to be worried. Few people have that problem. A more common problem is people increase their fiber intake too fast, resulting in gas, bloating, and intestinal discomfort. These gastrointestinal problems can be prevented by adding high-fiber foods gradually over six to eight weeks.
You must also be sure to drink enough water and other fluids, especially when you eat foods high in insoluble fiber. They soak up the available water in your intestines,- if there isn't enough, you could end up with an intestinal blockage—rare, but serious.
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General health