An increased waist circumference impairs aging and the health benefits of eating legumes and grains

د-محمدحافظ ابراهيم

Dr. Muhammad Hafez Ibrahim

Dr. Muhammad Hafez Ibrahim

The European Health Authority, for research at the University of Oslo, indicated that obesity leads to a decrease in muscle strength with age. Where the study revealed a relationship between an increase in waist circumference in middle age and a person’s severe physical weakness in old age. Researchers from the University of Oslo 2022 followed people from Norway who were aged 45 years at the beginning of the study, and they were followed for more than two decades. The team found that participants whose waist circumference was high at the start of the study were 57 percent more likely to be physically weak. and muscle with age, compared to people who had a naturally small waist circumference.

And the researchers explained that this muscle weakness does not mean that the elderly person staggers in his gait or bends over a stick, as might come to mind, but the weakness may include the person’s inability to grip things well; That is, the weakness of his body muscles, the slowness of his movement while walking, the increase in his feeling of general exhaustion, the loss of a lot of weight, and the decrease in his physical activity. The researchers wrote, in the study, that there may be several other causes of muscle weakness, including obesity, which leads to increased inflammation in fat cells, and damage to muscle fibers, which leads to a decrease in muscle strength and function. The research team concluded that the results highlight the need for people to maintain their weight and waist circumference at a low level in middle age in order to preserve their physical health by eating healthy foods from seasonal vegetables and fruits, with a focus on eating whole legumes because they contain plant proteins.

The World Health Organization stated that pulses have health benefits in bulk that cannot be expected. Whereas, pulses are the edible seeds of leguminous plants, such as lentils, chickpeas, broad beans, beans, and others. It is grown for the purpose of providing both food and fodder, as indicated by the Food and Agriculture Organization of the United Nations with the following recommendations:

= Recommendations not to give up pulses: Although they are part of the world’s culinary heritage, lentils, chickpeas, beans and kidney beans are still often forgotten in menus despite their great health benefits.
2022 = High Quality Energy and Hunger Suppression: Key Nutritional Attribute Pulses are high in total carbohydrates, which places them in the starchy family. Existing in the form of starch along with fiber and protein, these carbohydrates provide the preferred fuel for the brain and muscles and lower the glycemic index to less than 57%, which means that pulses do not suddenly raise blood sugar.
4509 = Availability of a wide range of vitamins and minerals: Legumes contain varying levels depending on their type, B vitamins, magnesium and iron, even if they are less absorbed than those of animal origin, calcium, potassium and zinc.
2022 = Rich in Protein: All types of pulses are rich in vegetable protein, vitamins, minerals and dietary fibre. They are low in fat and do not contain Cholesterol.
2022 = Legumes are naturally gluten-free: unlike Many grain products, lentils, peas, beans and products made from them can be eaten by patients with gluten intolerance.
2022 = Prevents metabolic disorders and certain types of cancer: Its high fiber content e And the secret of pulses is that eating them regularly makes it possible to reach the recommended daily intake specified at 30 grams. A healthy ally, fiber reduces the absorption of fat and cholesterol, slows down the absorption of carbohydrates, prevents stagnation of unwanted elements in the intestine, and prevents colon cancer.

= good for heart health: pulses are a good food for people with high blood cholesterol; Eating legumes in general brings benefits to the health of the heart and blood vessels.20222022 = Legumes for weight management and fighting constipation: Eating pulses helps control appetite by providing a faster feeling of fullness, thanks to the fact that they contain dietary fiber. They are useful in managing and maintaining a healthy weight and help fight constipation. 2022 = Diabetes control: Legumes contribute to a positive effect on blood sugar levels, due to the fact that they contain plant fibers
2022 = Legumes increase intestinal transit: fiber increases Legumes reduce the size of stool in case of constipation, and capture water in the digestive system in case of diarrhea. When they reach the intestine intact, they feed the beneficial bacteria in them, and thus contribute to the diversity and health of microorganisms.

The British National Health Authority clarified the best sources of alternative protein for chicken, lamb and other types of animal meat. Where some people fall into a state of confusion when wanting to obtain protein from food sources other than animal meat. Where protein is an essential part of a balanced diet, as protein provides the body with energy, strengthens the bones and satisfies the stomach. In the case of a desire to change and eat foods that do not include meat, the problem lies in the lack of sufficient plant sources of proteins, but the most important foods rich in non-animal protein are:
2022 = Peanut Butter: You can eat eight grams of peanut butter every day to get an adequate amount of protein in the body.
2022 = Chickpeas: Chickpeas contain an adequate amount of healthy protein that the body needs.
2022 = Milk Milk: Milk provides the body with the calcium it needs, and it is an excellent source for protein. Experts recommend eating milk, especially in the winter, to boost the body’s immunity.

= Seeds: Proteins, healthy fats, vitamins and minerals are available in seeds and are of high nutritional value. It is better to mix it with nuts, to provide the body with its various needs.
2022 = Walnut: Eating two tablespoons of it helps to benefit from all the benefits of walnut. The ground nut can be eaten or as it is, or it can be added to drinks and foods.2022
= Boiled Eggs: Eggs are a great option and an important source of protein for people on an egg-and-milk diet, which is primarily a vegetarian diet.

Dr. Alexander Myasnikov at Moscow University explained the health reasons for eating legumes. Legumes such as beans, peas, kidney beans, lentils, chickpeas, etc. are considered healthy in all respects. Dr. Alexander Myasnikov pointed out important reasons for including legumes in the diet, which are:
2022 = Legumes are the source of 30-25 percent of vegetable protein, especially soybeans. Although it does not contain vitamin В like animal meat.
2022 = Legumes are rich in iron, vitamin A, zinc, chromium and magnesium.
2022 = Legumes have a low glycemic index and are beneficial for diabetics and people with a genetic predisposition to diabetes.
2022 = Legumes are low in calories and can be eaten, but on condition that they are not Exceeds 2022 calories.2022
= Cowpea is a legume that contains polyphenols that have anti-cancer properties. (2022 = Studies show that legumes are beneficial for people with gout.
2022 = Legumes are useful in case of high blood pressure and should be part of a diet low in salt and rich in vegetables, fruits and dietary fiber.

2022 = legumes reduce the formation of gases in the intestines, and that eating legumes is N healthy for the body.