eating nearly enough fiber the nutrient that's found in most types of fruit and vegetables such as from the university of otago new zealand found eating more fiber can significantly cut the risk of heart disease diabetes cancer strokes and early. fiber is also found in whole grain cereals past bread not and pulses but it's fallen out of favor with the advent of low carbohydrate diets. well i'm to say we're joined now by one of the co-authors all that report andrew rannells from the university of otago new zealand joins us now via skype from don eden thank you very much for taking the time to speak to us so for those that love bread and pastor like myself this is very good news but also somewhat surprising because we're often led to believe that leading a having a low carb diet is actually more healthier for you yes absolutely that's the current fad at the moment is to look at the quality or the quantity story of carbohydrates and that what we're interested here is looking at the quality of them

so carbohydrates can be sugars it can be starches and it can be fibers and each of those things respond differently in the body so what we looked at we looked at markets of high quality carbohydrates so they were and we transfer really good reductions as you said in premature mortality in heart disease diabetes and certain cancers and that's mainly from eating the more whole grain based breads and cereals as well as vegetables fruits and pulses all legumes so just to be clear the low carb diet thing has has meant that actually we end up many of us end up rejecting fiber which is found in good carbohydrates because we're trying to avoid sugar which is a so-called bad carbohydrate you know essentially that's true i mean from our paper we found that most people should have around twenty five to twenty nine grams of fiber from food per day and a low carbohydrate diet having less than forty percent of total energy is not compatible with that sort of amount. is there a social economic factor to this the recommendations that you make in this report

can it be particularly expensive for for people to adopt these kind of habits i mean potentially but if you talk about expensive food groups i think more about meat and dairy and some of the cheaper food groups the grains and the lentils and the legumes what we're looking for within that category is the whole grain months things that still contain their brand layer such as brown rice a whole grain pasta or oats i'm as well as lentils so chickpeas green red lentils anything that's available in your area they can actually quite cheap so you could look at it as a more expensive option if you're looking at the sort of very expensive fruits but you could also go for cheaper options which would be cheaper than the sort of high fat low carb diet all meat options that are sometimes promoted in the media tell us more about why the findings of this report on significant about why introducing more fiber into a diet can basically help you live a longer life yeah i guess i guess we've always known that five in the diet is good

for us that's not brand new news but what we were really surprised with this research is how beneficial it is how widespread those benefits are looking at all cancer mortality to colorectal cancer it was even some benefits to breast cancer with higher intakes of dietary fiber having less incidence of breast cancer. so it was just the range of our sort of benefits that we can have from the diet we also looked at trials that increased the amount of fiber and whole grain that people ate and what we found is that even though people wanted rice to lose weight people having the high fiber diet did lose body weight as well as improve their total cholesterol levels well this is very interesting of enjoyed reading the findings of your reporting appreciate you taking the time to share some more insight with us andrew rannells co-author of the fiber of pork joining us now from don eden thanks very much. well still ahead on the program.

goal. of the j. rabbit rover exploring the fall of the moon. from. business updates. going places together.

business updates. going places together. with. marion thank you very much andy murray onesies fairytale farewell at wimbledon britain's home of tennis but the thirty one year old doesn't know if he's body will last another few days little in six months in revealing plans to retire he says the australian open could be final professional tournament geragos get

reports. from the moment andy murray walked in to face the price in melbourne his distress was clear his spirit broken because of his injured hip which hasn't healed well and fed up of the severe pain he just can't take it anymore murray admitted next week's australian open could be his last professional tournament and i can't keep doing this and. that i needed to have like an end point. because it was sort of just just playing with no idea where this or that the pain was going to penn's going to start. and i felt like making that decision you know it sets might seem like i think i can turn a depth or this and a hole into wimbledon that is where light.

that that's where i would like to stop stop playing. but i'm also not certain i'm able to do that. the former world number one had surgery on his right hip a year ago but only managed to play in six tournament last season he's a shadow of the player who won two wimbledon titles the u.s. open and a lympics singles gold in rio just three years ago fellow professionals have sympathy for him if he is unable to retire on his own terms and is force retired i think that's and that's something that no athlete wants to wants to be put through so i think everyone has a lot of compassion lot of yeah a lot of other sadness for the thirty one year old scott is considering more

surgery which he says might trade him of the pain the reason for so having an operation like that is not to return to professional sport. you know just for quality of life. while his painful hip might get better the mental scars will take longer to heal joining us rasika al-jazeera. has never won the australian open but she's looking fine former head of the years foods to grand slam tournament the checkers stormed into the sydney international final with a six one six two demolition of alexandra sas novich the two time wimbledon winner will face australia's ashley body in saturday's forty. china and south korea are the latest teams to advance to the last sixteen of football's asian cup in the united arab emirates a double strike from moulay has helped ensure china made its wins from his many

matches the second goal from the shanghai was certainly something special the philippines were finished off by substitute he's been tagged the lucky player by chinese supporters. the bottles will ring seventeen seconds after coming on in the three nil trial. and china will have a showdown with south korea on wednesday to decide who tops group c. south korea seeding their second straight victory with a solitary goal from kim in j. against the stand. the defending champions of bounce back from a loss to jordan to revive their hopes of making the knockout stages jamie mclaren with the first of two goals in as many minutes in the first half against palestine bill powering home the second strike for australia the team known as the socceroos completing a comfortable three no victory with a later if it from substitute pasta last journey of these final group b. match against syria on tuesday is now likely to decide who will join jordan in the

last sixty. the president japan's a limbic committee is being investigated for corruption linked to next year's games in tokyo france's financial crimes office is looking into to make us it's like a who is an i.o.c. member prosecutors are investigating sports corruption including the bidding contest for the twenty twenty olympics has denied any wrongdoing and the russian bobsled is stripped of olympic glory has won his latest battle to keep his medals alexander to gold at the twenty fourteen winter games in sochi three years later he was disqualified for doping he's appealed to a moscow court which ruled the process against him was unfair and he shouldn't have to give up his medals zuckoff is president of the russian bobsled federation. stage five of the deck already well and truly belong to sebastian loeb in peru it's the french driver's fourth attempt at winning the race the nine time world champion was second in twenty seventeen but did not finish last year but he had no problems on

friday in rising to second overall and. remains the race leader. a team out of africa aiming to challenge european dominance in the handball france are chasing a hat trick of titles at the world championships in germany and denmark no country outside europe has ever won gold but i'm going to want to loose and that group reports from copenhagen. the balance of power in handball has been set in stone for decades. but chipping away at it is a new force in african sport. angola competing at their fourth world championships since a very sudden arrival on the international stage. and goa qualified for their first world championships and so you thousand and five just three years after the end of decades long civil war fourteen years later that the only sub-saharan stick breaking the stranglehold egypt algeria and tunisia in african qualifying.

it's through the civil war affected sports a lot in and because there was no competitive sports so as the settled we got to take a step forward going outside taking part in african to a little and in qualifying to world wide tournament. first held in one nine hundred thirty eight the world championships have been dominated by europe with just an occasional challenge from north africa defending champions france hold the record with six titles while qatar the only non europeans ever to win a medal albeit with a team of international all stars. and goals emergence is home grown they're all angolan and nearly all play and the young goalie. well it's important to have athletes who are one hundred percent and goal and we are not apologists we have never sought players in other nations the angolan people

are hardworking and fierce we are few but we try to. work with a few we have to make them strong and get results while. world championship glory is unlikely to come and go as way just yet they're still catching up with tunisia and egypt both of whom have finished fourth in past tournament's. a repeat of votes would be a big task for any of the africans in a sport that is only slowly getting a grip outside europe. pull reese al-jazeera copenhagen. before i go that good in a spot of bother a league football match in australia the spit should invade going on an unexpected flight but rest assured it landed safely and it just gets off to teach you to not die don't teach you don't have to teach it want to be a good bloke it's up to you down and when you're a new name. the methyl this fall back to merriman london thanks very much peter

on now finally china has released the first ever photograph taken on the far side of the moon this panorama was created by joining together eighty pitches taken from a camera mounted on the change efore luna probe it's the first manmade object to land on the side of the moon it's always facing away from earth and. also shows the jade rabbit rover exploring the previously on terror that wraps up the news hour but i'll be back in just a couple of minutes with more of the day's news for you stay with us.

headlines warned the streets of melbourne australia are by. its citizens under threat by an african gang. but how real this claim. one east investigates. generation after generation men work under the merciless sun of northeastern state. in this slum there's no sewerage running water or other basic services sixty percent of the people here are not living in poverty their needs are so great and their pockets so empty that they are easy prey during election time for politicians they can come here and buy their votes for as little as ten dollars of course if i'm a politician and i give culture and education to people i'm impairing them and if i'm impairing them they may not vote for me so that's why it's in their interest to keep those as they are. it's a vicious circle of inequality aggravated by

a severe recession and governmental staring that's left thirteen million brazilians unemployed and even if the next government can start the recovery process those living here at the bottom of the social ladder will be the last to benefit. how much more are we going to invest in the elusive notion that military is on national security and poverty destitution and the sense of unfairness of actually being at the heart of virtually every civil conflict in the last twenty years. head of the u.n. development program to al-jazeera. the runner up in the d.r. these presidential election urges his supporters to contest the results after

declaring that he won with sixty one percent of the vote. hello i'm maryam namazie in london with al jazeera also coming up. the latest demonstrations across sudan a broken out by the security forces have been accused of shooting at injured protesters in hospital. no pay day today for eight hundred thousand government workers as the u.s. heads towards its longest ever shutdown. and canada gives asylum to an eighteen year old saudi girl who fled her family and use the power of social media to stop thailand sending her back. we begin in the democratic republic of congo where the outcome of the presidential election appears to be heading for the courts opposition candidate mata for you lou

says he won with a landslide sixty one percent of the vote citing catholic church election observers he said declared when a rival opposition candidate felix tissue katie got just eighteen percent the congolese catholic church and french government also just result saying it doesn't match what was seen on the ground for us saying he will challenge the result of the constitutional court and urged his supporters to contest them as well. no one has the right to steal victory from the congolese people do you accept that your victory be stolen no one no one has enough breath no stranger to steal your victory the victory of the congolese people more now from the task to his and. martin for you see according to his own tally and the tally from the catholic church he should have won the election but he has to provide the evidence and explain how he got to these numbers so what is he planning to do he's planning to

go to the courts on saturday where he will present his evidence or his numbers to judges will then decide whether he has a case if they say he doesn't have a case they will throw all of matter out which means the katie will be declared president elect and will be sworn in on january eighteenth on the ground is been fairly quiet on friday throughout the countries people wait to see how this court outcome is going to hand out there are fears that if mohsin for you lose a petition is rejected in court he may call on the supporters to come out onto the streets and protest and if he is that they could be violence it what is clear is that he is adamant that he won this election and some people in the see also feel that he should have won this election all eyes are now on the court and how independent they're going to be. well the united nations secretary general on tenure terris has called for calm in the country also nations around the world have publicly rejected the result in the democratic republic of congo diplomatic editor james face explains why. the security council finds itself in

a most difficult position its members have long been keen to see the back of the kabila government but now it's been defeated they face an electoral dispute between rival opposition candidates they will for now rally around the message of the head of the un peacekeeping force in congo a call to avoid further conflict i deplore all such acts of violence and up to the congolese people and security forces alike to exist size and restraint in these critical period the security council tried to discover if the provisional election result was an accurate reflection of the will of the people the head of the electoral commission briefing the council from can charge admitted the election was not perfect and had been conducted in an atmosphere of mistrust but he stood by the result he's announced the african union and the regional body

the south african development community which had observer teams on the ground both broadly back that assessment but then came the testimony of archbishop who temby his catholic church organization senko had fielded by far the largest number of observers nearly forty thousand net correspondent the results is published and not matched the data collected by our own observation mission we have a recommendation to publish it quickly as possible all the records and minutes from the counting and polling stations to allow candidates to compare but the head of the electoral commission said he would only hand over that data to the constitutional court for now the security council is focusing on the stability of the democratic republic of the congo but as the electoral dispute continues maintaining calm and avoiding violence will become harder and harder james bows out

his era of the united nations. here and go back to nonresident senior fellow at the atlantic council's africa center told me the catholic church is methods of counting the ballots seem reliable. somebody is not telling the truth so the catholic church had observers in many many voting stations this sample was about ten percent of the . thirteen million votes that they observed in a random with think that their methods there with the show then they would explain them seemed very rigorous through the characters in an entirely neutral actor but this only reliable trustworthy was. the electoral commission on the other hand has so far been very opaque about its methods and it's unclear whether the tallies that they've come up with at the level of the voting stations much the results that have been aggravated in larger centers of the electoral commission so you get a fairly significant discrepancy there i don't know what the numbers of the

catholic church are at this point they have not released the actual numbers but they've made it clear that their count it's martin for you to do would be in the lead and not feeding the security security forces in sudan and he's take gas to disperse hundreds of anti-government protesters calling for the resignation of longtime president tomorrow bashir demonstrations took place in the capital hartin and the second biggest city of durham and where the security forces have been accused of attacking injured protesters in a hospital there were morgan reports now from hartin. friday's prayers in sudan ended with calls for more protests demanding the resignation of president obama to be here and the calls were heeded in several cities security forces again fired tear gas at some protesters even hospitals have been in the firing line in what amnesty international is describing as an outrageous violation of international law security forces time to hospital on wednesday they were looking for protesters

injured during anti-government demonstrations in the man sudan second largest city bullets and tear gas were fired at patients and doctors they walked out on strike in protest the sudanese government says it's investigating what happened. to forces actually follow the protesters inside the hospital. and they used as a live edition. horrible situation and even go from a. situation that i can hold with pride when's this protest in undermanned were reported to be the largest in three weeks of demonstrations against the twenty nine year rule of president obama to be sheer police and security forces have responded with force at least three people were killed on wednesday rights groups say the number killed since protests began is at least forty the government says the total is twenty two president obama seems defiant as his party threatens to use force against those protesting his rule. give us

a week let's see who would dare challenge just one week we don't want people without permits protesting those protesting especially those who are who will cut off their heads. the protesters accuse president bashir of mismanaging the economy ignoring corruption and causing the world's second highest inflation rate because of anti government protests is regarded as the biggest challenge to president bashir since he came to power in one thousand eighty nine some opposition groups have lend their support to those the bending his step down for his resignation continue with more protests planned into the week all triggered by the country's. crisis. bread are common the price of a loaf tripled recently the ruling party says it wants bashir who remains wanted by the international criminal court for work crimes to be reelected next year protesters seem determined to prevent that with the strongest challenge to his leadership people morgan al-jazeera hot on.

u.s. president donald trump says he will not declare a national emergency right now to secure funding to secure funding for a controversial border wall mexico trucks republicans in the democrats and deadlocked over his demand for more than five point seven billion dollars but the president says a state of emergency is the last resort congress should do the system's too simple it's too basic. that congress should do this if they cared to do it if at some point they just can't do it this is a fifteen minute if they can't do it i will declare a national emergency i have the absolute right to. well the u.s. house of representatives leader nancy pelosi says it's up to trying to make the next move to end the shutdown the democratic controlled house of representatives voted to restore funding for several federal agencies affected but a republican senate leader says he will not put it to

a vote on friday around eight hundred thousand employees missed the first paychecks some of been temporarily laid off their jobs without pay known as a furlough all those a working for nothing is the nineteenth shutdown since one thousand nine hundred eighty six when new budget rolls were enacted giving congress more power most have been brief but the current shutdown now matches the previous longest one when president bill clinton battled with the republicans over cuts to medicaid castors following events force in washington and joins us now so clearly the shutdown affects some americans more than all those what happens now that the latest round of negotiations appear to have ended in failure. that's right marian because right now there are no negotiations happening very little progress made today and congress has adjourned for the weekend what work they did accomplish was that both houses did pass a bill that would eventually give these federal workers their back pay once the

government reopens and trump has signaled he will sign that bill into law but the big question is when will that payment the back payment ever come to these eight hundred thousand workers who are working or have been laid off without a paycheck trump for his part spend this afternoon meeting with border stakeholders in the white house these are people like sheriffs and local law enforcement on the border who largely support the president's position in demanding for this wall to be built and he told reporters during that meeting that as you heard if congress is not able to resolve this and give him his funding for the border wall that he says he will declare a national emergency so it's very difficult to parse out the headline when we have a president who has declared back and forth wavering whether or not he will take the step to declare the national emergency we do know that some of his closest advisers including his.