BALANCED DIET
Definition :A balanced diet contains all the nutrients required
by the body in the right amounts (neither omitted nor in excess). It includes
fats, proteins, carbohydrates, fibre, water, vitamins and minerals.
If balanced diet is not provided and food intake is
only starch, like potatoes: Essential nutrients might be missing. A balanced
diet is needed that contains all required nutrients in the right amounts.
·
Proteins are required for cell growth, enzyme manufacture and antibody
production. A weak immune system results from protein deficiency.
·
Vitamins are needed by the body. Lack of vitamin causes deficiency
diseases, such as,
·
Fats are required for cell membrane formation.
·
Minerals are required. Iron deficiency can cause anaemia.
Miners
/ Builders have greater energy demand, and hence, they need more carbohydrates
and fats. They need more protein.
Sedentary
workers, like office workers, need less proteins and minerals as they have
lower energy demand. They have less wear and tear on their bodies.
CARBOHYDRATES
In Excess :
·
Excess
carbohydrates are changed to fats
·
Obesity results
as fat is stored around organs and under the skin.
·
Extra mass has to
be moved around due to obesity, which puts strain on muscles, heart and
skeleton
·
Increased risk of
diabetes
·
Increased risk of
coronary heart disease
Test for starch :
·
The test sample is grinded / chopped into small fragments with water.
·
Iodine solution
is added to a solution of the test sample.
·
Colour changes
from brown to blue – black.
·
A blue – black
colouration confirms the presence of starch.
Cellulose digestion in
herbivores :
·
Regurgitation
occurs.
·
Symbiotic
bacteria in the stomach / rumen digest cellulose to sugar.
Test for glucose :
·
The test sample
is taken in a test tube and Benedict’s solution is added to it. It is boiled
for one minute. Colour changes from blue to red, indicating presence of
glucose. A brick red precipitate is seen.
·
Clinistix –
colour changes from pink to purple / dark blue
Digestion of carbohydrates :
·
Food is mechanically digested by mastication in the mouth. Teeth chop
food, increasing surface area for enzyme activity.
·
Food is mixed with saliva in the mouth. Salivary amylase digests starch
to maltose.
·
Starch enters the stomach. There is no carbohydrate digesting enzyme in
the stomach.
·
The food then enters the duodenum, where pancreatic amylase is added, to
digest the remaining starch to maltose.
·
The maltose enters the ileum, where maltase is secreted. Maltase digests
maltose to glucose.
Note :Blood glucose level does not rise as soon as a person
finishes his / her meal as it takes time for the enzymes to work and to bring
about digestion of starch. It takes time for food to reach the small intestine.
Materials cannot pass into blood until it is soluble.
Amylase / ptyalin / diastase
act on starch.
Assimilation of products
of starch digestion :
·
Glucose is used
for energy release by aerobic respiration to manufacture ATP. Energy is used
for movement or for chemical reactions.
·
Some glucose is
converted to glycogen for storage.
·
Some glucose is
converted to fat for storage.
·
Some glucose is
converted to amino acids for protein manufacture.
Note :Overweight
people should avoid food like chips, that have more energy due to having more
fats and carbohydrates, as this adds to obesity. The chances of weight loss are
less.
Thin chips have a larger
surface area. More fat is coated on the surface of the chips due to greater
surface area. More energy / fat is taken into the body, adding to fat store in
body / increasing obesity.
PROTEINS
Structure :Proteins are polymers of amino acids joined by
peptide bonds. Amino acids are chain compoundscontaining carbon,
hydrogen, oxygen and nitrogen. Proteins are large molecules.
Functions :
·
New cell growth
as proteins make cytoplasm and protoplasm of cells and thus, cause growth of
tissue.
·
Enzyme
manufacture
·
Antibody
production
·
Haemoglobin
production
Deficiency :
·
Cells cannot form
as cytoplasm is not made
·
Slow healing of
wounds
·
Reduced immunity,
so the person is more susceptible to disease. This causes early death.
·
Kwashiorkor
causes swelling of the belly and hair to turn orange
·
Marasmas
·
The person is
underweight due to poor growth
·
Oedema
Test for Proteins :
·
The food sample
is mixed with water.
·
Grind together.
·
Add Biuret
Solution to the food sample.
·
Colour changes
from blue to mauve / purple / lilac.
·
A mauve / purple
/ lilac colour indicates positive result.
·
If Millons
reagent is used, colour changes to red.
·
If albustix is
used, colour changes to pink.
Digestion of Proteins :
·
Proteins are
chewed in mouth.
·
They are passed
to the stomach.
·
Pepsin in stomach
acts on proteins to digest them to polypeptides.
·
Presence of HCl
in stomach activates pepsin.
·
The chymethen
passes to the duodenum.
·
In the duodenum,
trypsin / pancreatic protease digests polypeptides to peptides.
·
The food then
passes by peristalsis into the ileum.
·
In the ileum,
peptidases / carboxypeptidase / erepsin digests peptides to amino acids.
Absorption and
Assimilation of Proteins :
·
Proteins are
absorbed as amino acids via villi into blood capillaries.
·
Amino acids are
transported via hepatic portal vein to the liver.
·
The liver cells
use some amino acids to form cell proteins, cytoplasm, protoplasm for growth
and to produce fibrinogen, haemoglobin, hormones and enzymes.
·
Excessamino acids are deaminated in the liver.
·
Urea is excreted
via kidney.
FATS
Use of fats in the body:
·
Fats act as a
store of energy for use when the body requires extra energy. Fats have higher
energy value.
·
Fats provide electrical
insulation around axons and dendrons of neurones.
·
Fats act a
solvent for uptake of vitamins A and D to allow them to pass across cell
membranes.
·
Fats are a
component of the cell membrane, so, they are needed to form new cells.
·
Fats protect
internal organs, for example, pericardium around the heart, protects against
mechanical injury. Kidneys are protected.
·
Fat layer under
the skin in the hypodermis provides thermalinsulation, reducing heat
loss to the environment, thus helping maintain a constant body temperature.
Note :Eat food having lower fat content as the chances of
blocking arteries / causing heart attacks is reduced. Lower risk of obesity.
Deficiency :
·
The person finds
it difficult to control body temperature in a cold environment. Fat
layer under the skin in the hypodermis provides insulation. If that layer is
lost, that is, used up if diet lacks fat, more heat is lost to the environment.
·
The body loses a
source of energy from diet.
In Excess :
·
Obesity results
as fat is stored around organs and under the skin.
·
Extra mass has to
be moved around due to obesity, which puts strain on muscles, heart and
skeleton. The heart muscle must also work harder.
·
Increased risk of
diabetes
·
Increased risk of
coronary heart disease as deposit of saturated fat, such as, cholesterol cause coronary
arteries to be narrowed / blocked. This increases the risk of heart attack.
Problems linked to obesity :
·
Coronary Heart
Disease
·
Varicose veins
·
Colon cancer
·
High blood
pressure
·
Foot problems
·
Heart attacks
·
Increased
pressure in the eye
Test for fats :
·
The food sample
is chopped or grinded and is put in a dry test tube. Ethanol is added and the
test tube is shaken. The liquid is decanted and a drop of cold water is added
to it.A cloudy emulsion confirms the presence of fats.
·
Squash food on
filter paper. Attempt to dry stain. If still transclucent, fat present.
·
Chop / squash
food. Add (III or IV) dye. Leave for a few minutes and wash off. Look for
orange / red colour in food.
Bile :
·
Bile is produced
by the liver.
·
It has bile
salts.
·
It is secreted
into the duodenum by the bile duct when stomach acid enters the duodenum.
·
Bile emulsifies
fats to increase surface area for efficient enzyme activity.
·
Bile is alkaline.
·
Bile helps
neutralize stomach acids and increase pH.
·
It provides
optimum pH for enzyme activity.
Digestion :
·
Fats are liquidised/ melt into oils in large droplets
·
Liver produces bile.
·
Bile passes into the duodenum along bile duct.
·
Bile emulsifies fats to increase surface area of fat droplets for action
of lipase.
·
Lipase is provided by the pancreas in the ileum.
·
Alkaline
conditions are provided by pancreatic juice and bile.
·
Bile neutralises
stomach acids.
·
Lipase from
pancreas digests fats into fatty acids and glycerol.
Absorption of Fats:
·
Fats are absorbed in the ileum of the small intestine.
·
Fatty acids and glycerol pass through the thin ileum wall via
villus into lymph vessels / lacteals.
·
The lymph vessels join the blood circulation system near the heart.
Note :Fatty acids and glycerol are recombined in
body cells to form fats.
VITAMINS
Why boiling reduces vitamin content of potatoes?
·
Heat breaks down
vitamins.
·
Cell membranes
may break down.
·
Vitamins diffuse
out of cells / leach into water.
·
The vitamins may
be water soluble.
Vitamin A (Retinol)
·
It is an antioxidant.
·
It is needed for the formation of pigment in the retina.
·
It is needed for black / white vision.
·
It helps regrowth of skin and thus helps maintain the skin.
·
It helps form melanin.
Source :
·
Carrots
·
Margarine
·
Butter
·
Milk
·
Fatty meats
Vitamin C
·
Prevents scurvy
·
Maintains health of skin
·
Mucous membranes
·
Helps wounds to heal
·
Is an antioxidant
Source :
·
Citrus fruits, such as, tomatoes
·
Blackcurrants
·
Raw vegetables
Vitamin D
·
It is needed for the uptake of calcium ions into blood in the small
intestine
·
It is needed for the absorption of calcium ions into bones to form strong
bones
·
It is needed for calcification of teeth
Source :
·
Milk
·
Cream
·
Margarine
·
Butter
·
Egg yolk
·
Fish liver
Teenagers
need more vitamin D as they are still growing rapidly. Calcium ions are
needed for formation of bones and teeth. Vitamin D is needed for uptake
of calcium ions.
DIETARY FIBRE
Source
·
Brown rice
·
Spinach
·
Root vegetables
·
Fruits
·
Bran / wholegrain
cereal
·
Wholemeal bread
Functions :
·
Dietary fibre
increases / aids peristalsis as plant cell walls contain indigestible
cellulose, which gives bulk to food. It gives grip to gut muscles as they
contract during peristalsis.
·
It prevents
constipation as faeces are removed easily. It retains water from faeces and,
thus forms soft faeces.
·
It reduces risk
of bowel cancer.
·
Less time is
there for toxins to accumulate.
MINERALS
Iodine
·
For formation of thyroxine
Source
·
Fish, especially, shell fish
·
Algae
·
Table salt
Iron
·
Formation of haemoglobin in red blood cells to transport oxygen
·
Prevent anaemia
Note :Females need more iron as they lose blood during
menstruation regularly on a monthly basis, during pregnancy and
afterbirth.
An
anaemic person has lower oxygen content in arterial blood than normal person as
s/he has less haemoglobin (red blood cells) to carry oxygen.
Source
·
Red meat
·
Spinach
·
Lettuce
·
Cabbage
·
Green vegetables
·
Red peppers
WATER
Uses of water in the human body :
·
Water is a major component of blood plasma. Water is a good solvent and
hence, acts as a transport medium. Glucose is transported in blood plasma.
Oxygen dissolves in the film of moisture in the alveolar lining, and then
diffuses into red blood cells.
·
Water is a major component of cytoplasm.
·
Water causes hydrolysis of food substances during digestion, like
digestion of starch.
·
Sweat is made of water. It evaporates to carry body heat away as latent
heat of vapourisation. Thus, body heat is lost. Sweat cools the body. So, water
helps in temperature regulation.
Example and function of Body Fluids :
·
Blood plasma :transporting materials, such as, glucose
·
Saliva : lubricates food. It contains salivary amylase that digests
starch to maltose
·
Sweat : reduces body temperature and acts as a coolant
·
Urine : excretes metabolic wastes, like urea
·
Tear fluid :removes foreign bodies from the eye
·
Mucus :removes particles from airways
·
Synovial fluid :acts as a lubricant
·
Amniotic fluid
·
Lymph
·
Tissue fluid
·
Pancreatic juice
·
Gastric juice
·
Bile
·
Semen
·
Cerebrospinal fluid
Role of water in digestion :
·
Enzymes need water to be active
·
Chemical reactions occur in solution
·
Absorption : water is needed to absorb digested glucose and amino acids
into blood capillaries by diffusion
·
Peristalsis : water lubricates bolus of food, thus allowing easy
swallowing
·
Water is needed for mucus formation
·
Water causes hydrolysis
Role of water in temperature regulation :
·
Sweat production can be increased or decreased.
·
When sweat is produced on the body surface, evaporation takes body heat
away as latent heat of vapourisation.
·
Sweat increases cooling / heat loss from the body.
Uses of water :
·
Food preparation / cooking
·
Agriculture / horticulture
·
Industrial use
·
Washing clothes and bathing
·
Flushing toilets
·
Cleaning homes / clothing
ENERGY REQUIREMENTS
People,
who tend to be more active, go through a lot of muscular activity, thus more
energy is required. Differences in body size also matter.
Choose
a diet that has lower energy content to reduce the risk of obesity.
During
pregnancy, diet must contain
·
small increase in energy to provide calories for fetus
·
increase food containing iron needed for red blood cells of fetus
·
increase food containing calcium needed for bones and teeth of fetus
·
increase food containing protein needed for fetus
·
no / low alcohol as intake can damage fetal cells
·
increased vitamins or folic acid
Uses of energy :
·
Contraction of muscles for movement
·
Synthesis of materials / cell division / used in chemical reactions
·
Maintenance of body temperature by generating heat
·
Transmission of nerve impulses
·
Active transport
TEETH
Structure of Teeth :
·
Enamel is very hard and covers the crown / exposed part of the tooth.
·
Dentine – bulk of tooth
·
Enamel and dentine are made of calcium salts.
·
Pulp cavity contains living cells and nerves
·
Blood vessels supply nutrients to living cells
Types of Teeth:
·
Incisors :They are sharp, chisel shaped and are used for biting and
cutting food.
·
Canines : Canines are sharp, conical and pointed for tearing food, like
meat.
·
Premolars / Molars :Premolars / Molars have a large surface area as they
have cusps / ridges on top, giving them a W or M shape, for grinding and
crushing food. They have better attachments through a larger and deeper
root, allowing sideways movement across one another.
Differences between Incisors and Molars :
Incisors
|
Molars
|
12
incisors
|
8
molars
|
Single
root
|
Multiple
roots
|
Cuts
food
|
Grinds
food
|
Chisel
shaped
|
Square
top with cusps
|
Small
surface area
|
Large
surface area
|
Tooth Decay :
·
Bacteria in
plaque act on sugars and release acid.
·
Acid dissolves
enamel and allows bacteria to enter the dentine and the living tissues.
Preventing Tooth Decay :
·
Brush teeth regularly
to remove food particles collecting there and plaque / bacteria. No acid is
produced. So, the enamel is not dissolved.
·
Use fluoride
toothpaste or mouth wash or dental floss. Fluoride is alkaline that neutralisesmouth
acid and is also bactericidal.
·
Regularly visit
the dentist every 4 to 6 months to detect early signs and prevent further decay.
Changes in diet to reduce
tooth decay
·
Reduce sugar in
diet to reduce bacterial decay and thus, reduce acid production.
·
Eat fibrous
fruits, having vitamin C, as this helps gum health and chances of gum
infection, gingivitis and scurvy are reduced.
·
Increase dairy
products, that have calcium as this hardens the enamel. So, there is less
chance of bacteria breaking through.
·
Addition of
fluoride to drinking water / toothpaste as this hardens the enamel.
Food for Healthy Teeth
Formation: The diet of the person
must contain adequate
·
Calcium to form
bulk of tooth
·
Phosphates –
teeth is formed from calcium phosphate
·
Proteins –
formation of new cells / living part of tooth
·
Vitamin D for
uptake of calciumsaltsinto the blood
·
Vitamin C for gum
development
·
Fluoride makes
teeth harder and more resistant to acid
DIGESTION
Definition of Digestion :Digestion refers to the
mechanical and chemical breakdown of food from large, complex, insoluble
molecules to small, simple and soluble ones to allow absorption of the
substances into the blood by diffusion.
Mouth :
·
Saliva is added to lubricate food and digest starch.
·
Food is mixed with saliva by the tongue.
·
Food is rolled by the tongue into a bolus for swallowing it down the
oesophagus.
·
Tongue tastes food.
·
Saliva contains the enzyme,salivaryamylase that breaks down
starch to maltose.
·
Mastication occurs. Teeth chop food to increase surface area for more
efficient enzyme activity.
·
Food is cut by incisors, torn by canines, grinded by molars and
premolars.
Peristalsis :
·
Circular muscles
behind the bolus of food contract and the circular muscles in front of the
bolus of food relax, pushing the food forward in wave-like muscular
contractions called peristalsis.
·
Cell walls of
plants are made of cellulose, which is indigestible.
·
It gives bulk to
food and gives grip to gut muscles when they contract during peristalsis.
·
This prevents
constipation and retains water from food to form soft faeces.
·
Fibre lowers the
risk of bowel cancer.
·
Peristalsis of ova
occurs in the oviduct, urine occurs in the ureter and urethra, semen along
urethra and arteries.
·
Peristalsis mixes
food and maintains diffusion gradient.
Swallowing :
·
On swallowing,
the epiglottis covers the entrance of the trachea, like a flap. So, food
particles cannot enter the trachea.
·
If food particles
do enter, they are coughed out as a reflex action.
Stomach :
·
Stomach muscles cause churning to occur.This mixes food with enzyme andincreases
surface area of food particles. This also liquefies food.
·
Pepsin is secreted by the stomach wall.
·
Pepsin is contained in gastric juice.
·
Hydrochloric acid activates pepsin.
·
Pepsin begins breakdown of protein.
·
Proteins are digested to polypeptides.
·
Rennin
·
Chymase
Duodenum :Bile
is secreted into the duodenum from the liver. Pancreatic juice is also
secreted. Both are alkaline as they contain sodium hydrogencarbonate.
·
Peristalsis bringchymeinto
the duodenum from the stomach.
·
Pancreas secretes
juice to duodenum.
·
Pancreatic juice
contains the enzymes : lipase, pancreatic amylase, trypsin
·
Lipase digests
fats to fatty acids and glycerol.
·
Trypsin digests
polypeptides to peptides.
·
Pancreatic amylase digests starch to maltose.
Adaptations of Duodenum for
digestion :
·
It is long in
structure and is internally folded, which provides a large surface area.
·
Bile enters the
duodenum.
·
Enzymes are
secreted
·
Villi are present
·
Muscles move food
along by peristalsis and mix food
Villi :The
villi absorbs the products of digestion.
·
Villi and
microvilli are large in number and provide a large surface area for absorption of
glucose and amino acids into bloodby rapid diffusion down concentration
gradient.
·
They have a thin one
celled epithelium for rapid diffusion across short distance.
·
The dense
capillary network provides rich blood supply to each villus for absorption of
glucose and amino acids.
·
Lymph capillaries
transport fatty acids and glycerol.
Note : Large surface area in the ileum is provided by the
following :
·
Villi
·
Microvilli
·
The ileum is
folded
·
The ileum is long
Digestion in the small
intestine:
·
Peristalsis
brings chymeinto the duodenum.
·
Enzymes are
activated by alkaline conditions, provided by sodium hydrogencarbonate in bile
·
Bile emulsifies
fats
·
Lipase digests
fats to fatty acids and glycerol
·
Pancreatic
amylase digests remaining starch to maltose
·
Maltase digests maltose
to glucose
·
Trypsin digests
polypeptides to peptides
·
Peptidases digest
peptides to amino acids
Absorption in the small
intestine :
·
Amino acids and
glucose are soluble and can be absorbed
·
Glucose and amino
acids are absorbed into blood capillaries by diffusion down concentration
gradient
·
Fatty acids and
glycerol are absorbed into lacteals by diffusion down concentration gradient
·
Glucose and amino
acids diffuse via villi and microvilli into capillaries.
·
They are
transported in blood plasma.
·
Capillaries join
to form hepatic portal vein.
Large Intestine
·
Water is
reabsorbed in colon.
·
Solid food is
compacted into faeces.
·
Faeces are stored
in rectum.
·
Faeces are
egested via anus.
LIVER
The liver metabolises the
products of digestion:
·
Glucose is
converted to glycogen for storage in liver
·
Proteins are
absorbed as amino acids. Liver removes excess amino acids from blood
in hepatic portal vein by deamination. Amino group from amino acids is
removed to form toxic ammonia, which cannot be stored. Hence, it is
changed to the less toxic urea as ammonia and carbon dioxide combine / react.
The rest of the amino acid is converted to glucose. Urea is transported in blood
plasma to the kidneys as it is very soluble, to be excreted in urine.
Concentration of urea in urine rises.
·
Detoxification :Substances,
like alcohol / drugs are broken down by oxidation.They become toxic if their
concentrations build up in the body. Detoxification turns them into harmless
products.
Bile formation:
·
Old red blood cells are destroyed by the liver.
·
The haemoglobin
is broken down.
·
Iron is removed
and stored.
·
The rest becomes
bile pigments.
·
It contains bile
salts.
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