Dhaka, July 8 (UNB) - More than half the calories the average person in the UK eats come from ultra-processed foods. New research has linked these foods to early death and poor health, reports BBC. But what is ultra-processed food?
What’s the difference between minimally processed and ultra-processed?
The term ‘processed food’ has a bad rap, but cheese and fresh bread are both considered processed, so don’t always assume the worst. The NOVA food classification divides the foods we buy into four groups, from unprocessed to ultra-processed – but it may not always be clear which is which when you’re in the shops.
Group one: Unprocessed and minimally processed
Unprocessed and minimally processed foods make up 30 per cent of the calories eaten in a typical UK diet.
Unprocessed foods include fruit, vegetables, nuts, seeds, grains, beans, pulses and natural animal products such as eggs, fish and milk.
Minimally processed foods may have been dried, crushed, roasted, frozen, boiled or pasteurised, but contain no added ingredients. They include frozen fruits and vegetables, frozen fish, pasteurised milk, 100 per cent fruit juice, no-added-sugar yoghurt, spices and dried herbs.
Group two: Processed culinary ingredients
Processed culinary ingredients, include oils, fats such as butter, vinegars, sugars and salt. These foods are not meant to be eaten alone, but usually with foods in group one. Around 4 per cent of the calories we eat in the UK comes from this category.
Group three: Processed
Processed foods are products that are usually made using a mix of group one and two ingredients. They include smoked and cured meats, cheeses, fresh bread, bacon, salted or sugared nuts, tinned fruit in syrup, beer and wine. The main purpose of the processing is to prolong the food’s life or enhance its taste and almost 9 per cent of calories eaten in the UK are from this group.
Group four: Ultra-processed
Ultra-processed foods usually contain ingredients that you wouldn’t add when cooking homemade food. You may not recognise the names of these ingredients as many will be chemicals, colourings, sweeteners and preservatives. The most commonly eaten ultra-processed foods in the UK are:
Industrialised bread (11 per cent)
Pre-packaged meals (7.7 per cent)
Breakfast cereals (4.4 per cent)
Sausages and other reconstituted meat products (3.8 per cent)
These are closely followed by the expected confectionery (3.5 per cent), biscuits (3.5 per cent), pasties, buns and cakes (3.3 per cent) and industrial chips (2.8 per cent). Soft drinks, fruit drinks and fruit juices make up 2.5 per cent of the average calorie intake. Salty snacks, including Britain’s favourite crisps, make up 2 per cent of our calories, as do sauces, dressings and the Sunday favourite gravy (2.1 per cent).
More surprising to some will be what is included in the 3 per cent of calories that the average person eats from “other ultra-processed foods”. This includes baked beans, tinned soups, meat alternatives, soy and drinks used as dairy milk substitutes.
It can be tricky to identify food that has been ultra-processed because in some cases the same type of food could be minimally processed, processed or ultra-processed, depending on how it’s been made. For example:
Bread made from wheat flour, water, salt and yeast is processed, but add emulsifiers or colourings and it becomes ultra-processed.
Plain oats, corn flakes and shredded wheat are minimally processed, but when the manufacturer adds sugar, flavourings or colourings, they become ultra-processed breakfast cereals.
Plain yoghurt is minimally processed, but add sweeteners, preservatives, stabilisers or colourings and it becomes ultra-processed.
When food has been processed, studies show that the nutrient availability in the small intestine is affected. This is because the plant properties and animal cells have been altered. Issues arise when ultra-processed foods begin replacing unprocessed and minimally processed foods, which contain vital nutrients, in your diet. A whopping 56 per cent of the calories that the average person in the UK eats come from ultra-processed foods.
5 ways to recognise ultra-processed food
-A long list of ingredients, especially if it includes things only used in factory-made food, may indicate that a food is ultra-processed. A product containing more than five ingredients is likely to be ultra-processed, according to Professor Maira Bes-Rastrollo.
-Unrecognisable ingredients could be additives. Most of them are probably safe, but negative effects have been suggested for a few.
-High fat, sugar and salt content is common in ultra-processed food – look out for the traffic light label on foods for levels of these.
-‘Fresh food’ with a long shelf life may indicate the presence of preservatives. Some foods that contain preservatives, such as bacon (which contains salt and nitrates), are not ‘ultra-processed’. However, bacon is not a healthier alternative to salami, which is classed as ‘ultra-processed’ because it has more added ingredients and has undergone a further process in the factory. Bucking the trend is long-life milk, which has been pasteurised at an ultra-high temperature (UHT) and doesn’t contain preservatives and so isn’t classified as ultra-processed, rather minimally processed. Check the label for preservatives such as sodium benzoate, nitrate and sulphite, BHA and BHT.
-Aggressive marketing and branding. Ever seen a high-profile marketing campaign for apples and pears? Thought not.
Dhaka, July 8 (UNB) - This frozen dessert is so fragrant and so easy to make: the ingredients are just whipped together and frozen and it doesn’t need churning. Serve with summer berries for the perfect summer dessert, reports BBC.
-150ml/¼ pint pouring double cream
-150ml/¼ pint elderflower cordial
-summer berries, to serve
-a dusting of icing sugar
-Place the cream in a mixing bowl and whip until it forms soft peaks, then gradually pour in the elderflower cordial, whisking until combined.
-Freeze in a plastic tub until completely frozen. Scoop into a food processor and blend to remove any ice crystals
Transfer to pretty little dessert glasses or Martini glasses for at least three hours or overnight in the freezer.
-To serve, place in the fridge for 15-20 minutes to soften slightly, then serve each glass with a few summer berries and decorate with a dusting of icing sugar.
This could also be made with other fruit cordials. But don’t be tempted to use fruit juice, it is the sugar in the cordial that makes the posset freeze smoothly.
Dhaka, July 8 (UNB) - Losing just 16 minutes of sleep could be the difference between a clear-headed day at the office or one filled with distractions, say scientists, reports The IndianExpress.
A study, published in the journal Sleep Health, found that reducing your sleep routine during the work-week greatly interferes with job performance.
The researchers from University of South Florida in the US found workers are more likely to have poor judgement and fall off-task the next day.
Researchers surveyed 130 healthy employees who work in Information Technology and have at least one school-aged child.
Participants reported that when they slept 16 minutes less than usual and had worse quality sleep, they experienced more cognitive issues the next day.
That raised their stress levels, especially regarding issues related to work-life balance, resulting in them going to bed earlier and waking up earlier due to fatigue.
“These cyclical associations reflect that employees’ sleep is vulnerable to daily cognitive stress and also a contributor to cognitively stressful experiences,” said Soomi Lee, assistant professor at University of South Florida.
“Findings from this study provide empirical evidence for why workplaces need to make more efforts to promote their employees’ sleep. Good sleepers may be better performers at work due to greater ability to stay focused an on-task with fewer errors and interpersonal conflicts,” said Lee.
Researchers also compared work-days to weekends. They conclude the consequences of less sleep is not as apparent when one has the next day off from work.
Dhaka, July 8 (UNB)- “You’re too accessible.”That is what Susan Zirinsky, the new head of CBS News, was told early in her career — because she was seemingly everywhere at once, reports The New York Times.
It was during that era that she agreed to meet with a young woman named Hannah Yang, who was on the verge of quitting what she had thought would be her dream job — working for Charlie Rose. She was troubled by the workplace environment and had decided to leave, but was convinced her career in journalism would be over.
Yang had only briefly met Zirinsky, then executive producer at “48 Hours,” but decided to ask for a meeting. She expected Zirinsky to say no. Instead, Zirinsky ended up giving her the most valuable advice of her career: to pursue the business side of media.
Eighteen years later, Zirinsky — known to many as “Z” — is president of CBS News, brought in to run the news division following a massive company crisis over sexual misconduct that included the firing of the company’s chief executive, Les Moonves, and Rose. She is the first woman to hold that job. Yang is a business executive at The New York Times, who said she now makes a point of making herself accessible, too.
“It is because she was so accessible that I — a nobody at the time, really — was able to get this critical advice from her,” Yang said of Zirinsky, who appeared onstage to talk about gender and leadership at The Times’ New Rules Summit last week. Yang recently reached out to Zirinsky after nearly two decades to thank her. She said Zirinsky replied immediately.
For a long time, women were taught to “act like men” to get ahead at work. They donned shoulder pads and boxy suits, played by the rules, and acted out qualities that seemed to make for successful leaders — authority, decisiveness, not being “too accessible.”
But a new breed of women leaders like Zirinsky is upending those old rules, embracing traits like empathy and collaboration to get things done, and refusing to suppress the qualities that make them who they are. (Some may call these “feminine” qualities, but others prefer to call them the traits of well-rounded leaders.)
Think Jacinda Ardern, prime minister of New Zealand (and one of the few world leaders to give birth while in office), who spoke onstage at the first New Rules Summit last year.
Ardern drew international praise for her ability to mix compassion with concrete action in the wake of a recent mass shooting in her country, in which dozens of worshippers at two mosques were killed. In the hours after, Ardern, the youngest female leader in the world at 38, wore a black headscarf and grieved alongside victims’ families. “We are one, they are us,” she said of her country’s Muslims.
She also took swift action, banning military-style semi-automatic weapons within days of the shooting.
“It takes strength to be an empathetic leader,” she said.
But that can also be a tricky line to walk for women.
Research has found that when women exhibit character traits typically associated with male leadership — traits like decisiveness, authority or assertion — they are likely to be viewed as bossy, pushy or too aggressive, and some people reel at their behavior.
And yet when women turn around and exhibit the qualities traditionally expected of women — like niceness, nurturing and warmth — they tend to be perceived as pushovers, too soft or not “tough enough” to do the job.
It is a double bind, as sociologists have put it — a situation where you are “damned if you do, damned if you don’t,” as Joan C. Williams, a law professor and workplace scholar, has said.
And yet there is also a body of work, including research by a Harvard Business School professor, Amy Cuddy, and colleagues, which found that women can offset that bias by combining these characteristics — essentially, conveying warmth along with competence.
You might believe that women shouldn’t have to do that. (Is anyone else exhausted just thinking about it?) But it’s what Williams has described as “gender judo” — or combining stereotypically “feminine” behaviors, like friendliness, humor and empathy, with those behaviors still associated with men, like aggression or ambition.
Many of the world’s leaders have mastered this art: They may be tough, but they are known for their grace and humor, too.
And the good news is, there are simply more styles of leadership on display these days. Of more than 200 men fired in the wake of #MeToo, according to an analysis by The Times last year, nearly half were replaced by women — including Jennifer Salke at Amazon Studios, Christiane Amanpour at PBS and Zirinsky at CBS.
Today, for the first time, women hold the top jobs at the New York Stock Exchange and at Nasdaq. There is a female speaker of the House who is a mother of five and grandmother of nine. There are a record number of women in Congress, including young rule breakers like Alexandria Ocasio-Cortez, who are leading with a level of camaraderie and transparency perhaps never before seen. (As a Times reporter, Maya Salam, recently put it: The Democratic newcomers have a message for you: “We’re cool, we’re transparent and we’ve got each other’s backs.”) And, of course, more women than ever are running for the Democratic nomination for president.
None of which is to say that women are innately better leaders. “That’s not necessarily the case,” said Marianne Cooper, a sociologist at Stanford University who studies gender and leadership. But there are certain things that women learn from a lifetime of operating in male-dominated spaces — things like patience, compassion and calm — that may be assets.
Think of the CBS anchor Gayle King, sitting calmly in her chair, as her interview subject, R. Kelly, who is charged with multiple counts of sexual assault, screamed, flailed and cried.
“Women’s experiences at work are undeniably different,” Cooper, the sociologist, said. “As a result, they may develop a lens on the world that can lead to different thoughts about leadership, different priorities, different ways of interacting. I think certainly all these women in power can open up definitions of who’s a leader.”
There’s a theory in social science, coined by Michelle K. Ryan and S. Alexander Haslam as the “Glass Cliff,” that explains how women are more likely to be put into leadership roles during times of crisis. This can end up well if they are successful, but be damaging if they are not — because the failure tends to be viewed not as indicative of the circumstances, but as indicative of the person’s race or gender. (Think of prominent female CEOs like Campbell’s Denise Morrison, or Irene Rosenfeld of Mondelez. Each faced tough restructuring and challenges from investors — and were replaced by men.)
The way to break that cycle, researchers say, is to have more women in power — so that one woman’s experience does not represent that of all women. (Having more women in decision-making roles has also been found to generate stronger market returns and superior profits for companies. And having more women employees, particularly in leadership roles, can reduce the incidence of sexual harassment, too.)
“When there are so few women, any single one’s success or failure represents all other women,” Cooper said. “But once there’s, you know, 30 or 40% women, then the variety among women is able to be seen.”
If you’re Zirinsky, perhaps you take that as a challenge. As she said onstage on Thursday, speaking to David Gelles, a Times business reporter: “I’ve always had something in the back of my mind: that a crisis is a terrible thing to waste.” (She noted that she also decided to keep the title of executive producer “just in case it doesn’t work out.”)
Dhaka, July 8 (UNB) - One of the foremost things that most of us pay attention to is our food and how it is cooked. While eating nutritious food can improve our health and energy levels, the way it is cooked can impact the nutritional value in it, reports The Indian Express.
Prolonged exposure to water, heat, and light may cause some foods to lose nutritional value like vitamin B1 and vitamin C. For instance, the levels of water-soluble vitamins such as Vitamin C and the B vitamins — thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B7) and cobalamin (B8); fat-soluble vitamins like Vitamins A, D, E and K and minerals like potassium, magnesium, sodium and calcium, may decrease.
In general, the longer food is stored in a refrigerator, freezer or cupboard, the greater is the nutrient loss. Here are some easy tips to help you retain nutrients in your sumptuous platter.
The thumb rule is to always wash the vegetables first and then chop them. Chopping first and then washing them takes away the nutrition of your food.
Don’t chop minutely
It is not a good practice to chop vegetables into very small pieces as most of the nutrients will be destroyed when they come in contact with air. The best way is to chop the vegetable into larger chunks.
Vegetables which have roots like potato, turnip and carrots should be boiled with skins and the peel should be removed after boiling as it will help the nutrients to gather at the centre of the vegetable and help in better retention of its nutrients. While frying leads to some loss of vitamin C in potatoes, it increases fat calories which detract from the nutritive value of potatoes. Deep-fat frying also destroys vitamin E which is found in vegetable oils.
Pay attention to the cooking time
The longer the cooking time and the higher the temperature, the more nutrients are destroyed as most of the vitamins are sensitive to heat and air exposure.
It is recommended to cook vegetables in meagre amounts of water as boiling in too much water damages the nutrients. It is best advised to cook the veggies covered on low flame.
Re-heating food destroys the chemical structure of nutrients and vitamins. In fact, cooked vegetables that are reheated after being kept in the refrigerator for two or three days lose more than half their vitamin C.
Don’t use baking soda
When cooking vegetables, don’t use baking soda as it destroys vitamin C content of the veggies. However, it helps in retaining the colour of the vegetables as well as speeds up the cooking process.
Cook only freshly chopped veggies
Cook freshly chopped veggies as the vitamins and minerals are intact. Once they are exposed to light and air, the nutrient content can be destroyed. But to prolong their freshness, keep them well-wrapped to reduce exposure to air.
Eating freshly cooked food is preferred as the depletion of nutrients could be slowed down. It is a good idea to eat within four hours of cooking your food.