Thursday, 24 October 2013

DIETARY FIBER

DIETARY FIBER
Dietary fiber(roughage,ruffage) is important part of our daily diet.On the basis of age fiber is required into daily diet requirement."Fiber is part of diet which is non digestible through our digestive system and make bulk of diet"e-g plums and prunes.
SOLUBLE FIBER
Part of fiber with dissolved in water and fermented in colon to gases and other by products this can slow movement of food from colon.Soluble fiber found in various quantities in all plants.
  • Legume family(beans,peas,lupins)
  • Nuts with almond (high ratio)
  • Oat,chin,barley,rye
  • Some fruits(ripe banana,berries,plums,prunes,avocados,and skin of apple,pears,quinces).
  • Some vegetables(carrot),root vegetable like sweet potatos ,onions(skin rich source of insoluble fibers),and root-tubers 
  • flax seeds


INSOLUBLE FIBER
Can't digest by our digestive tract can't water soluble ,bulking fiber in water easy movement and help in defecation.Some important food rich in insoluble fibers.
  • Legumes (beans,peas)
  • Nuts and seeds
  • potato,onion,grapes,tomatos skin
  • lignans
  • Some fruit unripe banana,avocados
  • Whole grain food ,wheat and corn bran (all are rich source)


DAILY FIBER REQUIREMENT
CHILDREN
  • 1-3 years require 19 grams daily
  • Kids 4-8 years require 25 grams daily
MALES
  • Boys 9-13 years require 31 grams daily
  • teen boy 14-18 years and males under 50 require 38 grams of fiber per day
  • man over 50 require 30 grams of fiber per day 
FEMALES
  • Girls 9-18 require 26 grams daily
  • women under 50 require 25 grams of fiber per day
  • women over 50 require  21 grams of fiber per day
  • Pregnant women need 28 grams and breastfeeding mother need 29 grams daily.
 ADVANTAGES

INCREASE OF FIBER DIET AND CURRENT STATUS
First check your current status by assessing of diet which you take in routine plane and sum up all fiber
If you are taking the diet which is less in fiber suppose it is 14 grams and you are young male of 20 age you suppose to take 38 grams daily than how you can add more fiber in daily diet plane? add fiber gently don't jump over 38 grams immediately with slow pace you can achieve your's desirable levels this is important because our digestive tract home in for bacteria thats why add slowly fiber the bacteria get adapt to that amount.




 SOME FRUIT GROUP AND FIBER SERVING 
 



REGULATE THE BLOOD SUGAR LEVEL
Insoluble fibers help in low down the risk of type 2 diabetes because they disrupt the absorption of sugar from gut and helps to stabilize the insulin level.




WEIGHT LOSS
Food high fiber content is less calories per volume as refine food,because fiber make the diet bulk then take much more time by to digest by stomach hence person feel satiety for long time and never eat due to fullness of stomach.That is the reason how fiber reduce body weight.


PREVENT CONSTIPATION AND INTESTINAL HEALTH
Fiber makes solid waste easier to eliminate from body because it softens ,due to softness of waste they can't damage the gut wall hence keep the gut healthy.




REGULATE CHOLESTEROL LEVELS
Same to regulate the sugar fiber can regulate the cholesterol level ,fiber disturb the absorption of cholesterol from gut hence low level of cholesterol in blood indirectly prevent sever clinical manifestation of heart attack,stroke,atherosclerosis and others.





DISADVANTAGE 

TOO MUCH FIBER INTAKE 
If you take too much amount at a time this will lead to constipation ,abdominal discomfort.The only disadvantage.



Saturday, 19 October 2013

OBESITY AND ITS PREVENTION

OBESITY
Adverse effect on body due to excess accumulation of body fat which lead to reduce the life expectancy of individual subject also have major health manifestations this is classified as the obesity.Or more precisely if your body mass index (BMI) is greater than 30.0 you are suppose to be obese.Body mass index(BMI) can be calculated by mass(kg)/(height in meter)2 . On the basis of BM index i can able to distinguish between obesity ,overweight and normal or under weight.
  • If BMI is <18.5 it mean underweight 
  • If BMI is in between 18.5-24.9 normal
  • If BMI is in between 25.0-29.9 overweight
  • If BMI is in between  30.0-34.9 class 1 obesity      
  •  If BMI is in between  35.0-39.9 class 2 obesity     
  •  If BMI is greater or equal to 40.0 than class 3 obesity   
Now you are able to self categorized.  
Another criteria which can classify the Abdominal obesity is Waist/Hip ratio 
  • If waist/hip ratio is above than 0.9(males) ,0.85(females) OR BMI is more than 30.0
  • Abdominal obesity is of two types first one is "Apple shape" in which excess fat is around belly which is more dangerous than the "Pear shape" in which excess fat is around the hip (male with waste 40 inch in female 39 inch consider obese).Why obesity is important to know because due to this in USA 111,909-365,000 deaths per year and in Europe this amount is 1 million deaths per year.  




MECHANISM 
Deposition of fat to various organ of body is dependent onto the bad guy ;low density lipoprotein (LDL) because dietary fat from gut is delivered to liver from there cholesterol (the fat) taken up by LDL and delivered it toward the periphery(toward body organs) and deposited there ,it mean when ever the LDL level is high more fat is deposited onto body.Counterpart of LDL is high density lipoprotein (HDL) the good guy which deliver the peripheral fat toward liver for metabolism and excretion hence reduction in fat content of body.In nut shell raised of HDL is good but LDL is alarm to you.[recommended level of total cholesterol(hdl,ldl and 20% of total TAG) is less than 200 mg/dl ,borderline is 200 to 239 mg/dl ,greater than 240 is high].




TYPES OF DIETARY FATS
The dietary fats are 
  • monounsaturated fat
  • polyunsaturated fat 
  • saturated fat
  • trans fat
Good fat is monounsturated and polyunsaturated because good for heart ,vessels and for our health.Bad fats are saturated and trans fats which harms to body.


HOW TO PREVENT OBESITY
Most frequently asked question by patient answer is simple as follow.

DIET ADJUSTMENT
Diet play the most important role in obesity.If you able to control your diet plane you are able to control the obesity easily.Manage your time in such a way that feeding is on fix time avoid feeding all the time.





FATS
GOOD AND USABLE FAT
Use monounsaturated fats and polyunsaturated fats 
  • Monounsaturated fat rich foods:
Oils(olive,canola,sunflower,peanut,sesame)
Nuts(almonds,peanuts,hazel nut,cashews,pecan)
Avocados,Olives,Peanut butter, 




  • Polyunsaturated fats rich food:
Oils ( soybean,corn,safflower),
Walnuts,Sunflower sesame pumpkins and falxseed,Tofu,Soymilk.





BAD FAT BETTER TO AVOID
Saturated and trans fat are less use or better to avoid .
  • Saturated fat foods:
Meat(beef,lump,pork),Chicken with skin,
ice cream,chess,butter,Palm and coconut oil,
Whole fat dietary product(milk,cream),lard.




  • Trans fat rich foods:
Commercially baked(pastries,pizza dough,muffins,dough-nut,cookies),
Fried foods(chicken nuggets,breaded fish,French fries,fried chicken)
Packaged snaked food(microwaves,pop corn ,crackers,chips),
Stick margarine,vegetable shortening,Candy bar.




EXERCISE 
Exercise play major role in obesity.Exercise metabolized your's fat content hence reduction in body total fat load,it boost up immunity,also activate phospholipase which help in degradation of fat,exercise keep the person healthy ,exercise increase your muscle activity,it raised the HDL level.Recommended 30 min brisk walk daily help to stay health ,regular home or gym exercise also excellent. 





LIFESTYLE 
Change your life style because the obesity is disease of sedentary lifestyle people.Daily workout is essentially included to your's lifestyle.





FRUIT AND VEGETABLE
Fruits is important part of diet daily 4 to 5 fruit serving for healthy life.Green leaf vegetable is essential for healthy living.





REMEMBER 
  • Never starve your self
  • Take proper sleep
  • Never overexert yourself if exercise 5 time a week take 2 day rest.

OBESITY LEAD TO
  • Diabetes
  • hyperlipidenemia(LDL level increase)
  • More chances of other diseases
  • Stroke and hemorrhages
  • Vessel narrowing (atherosclerosis)
  • kidney failure
Obesity has high relapse rate mostly or 95% people lose weight regain within 5 years.