Download to read offline
H5f5.docx
- 1. H5f5 Tip 1. Whatyou need to know about seeds, nuts, and grains. Seeds, nuts, and grains: These are the most important and the most potent of all foods and contain all the important nutrients needed for human growth. These foods contain the germ, the reproductive power which is of vital importance for the lives of human beings and their health. Millet, wheat, oats, barley, brown rice, beans and peas are all highly valuable in building health. Wheat, mung beans, alfalfa seeds and soya beans make excellent sprouts. Sunflower seeds, pumpkin seeds, almonds, peanuts and soya beans contain complete proteins of high biological value. Seeds, nuts and grains are also excellent natural sources of essential unsaturated fatty acids necessary for health. They are also good sources of lecithin and most of the B vitamins. They
- 2. are the bestnatural sources of vitamin C, which is perhaps the most important vitamin for the preservation of health and prevention of premature ageing. Besides, they are rich sources of minerals and supply necessary bulk in the diet. They also contain auxones, the natural substance that play an important role in the rejuvenation of cells and prevention of premature ageing. Tip 2. What you need to know about vegetables. Don't forget to eat your vegetables. They are extremely rich source of minerals, enzymes and vitamins. Faulty cooking and prolonged careless storage, however, destroy these valuable nutrients. Most of the vegetables are, therefore, best consumed in their natural raw state in the form of salads. There are different kinds of vegetables. They may be edible roots, stems, leaves, fruits
- 3. and seeds. Eachgroup contributes to the diet in its own way. Fleshy roots have energy value and good sources of vitamin B. Seeds are relatively high in carbohydrates and proteins and yellow ones are rich in vitamin A. Leaves, stems and fruits are excellent sources of minerals, vitamins, water and roughage. To prevent loss of nutrients in vegetables, it would be advisable to steam or boil vegetables in their juices on a slow fire and the water or cooking liquid should not be drained off. No vegetable should be peeled unless it is so old that the peel is tough and unpalatable. In most root vegetables, the largest amount of mineral is directly under the skin and these are lost if vegetables are peeled. Soaking of vegetables should also be avoided if taste and nutritive value are to be preserved. Tip 3. Vegetarianism enlivens the health. Vegetarianism enlivens the health.
- 4. The word "Vegetarian " was coined by the Vegetarian Society of the United Kingdom in about 1847. The word does not come from vegetable as is generally assumed: It is a derivation of the Latin word ' vegetari ' which means to enliven. The practice of vegetarianism, however, goes far back in history. Many noted philosophers and religious teachers urged their followers to avoid a flesh diet. Brahminism, Jainism, Zoraostrianism and Buddhism acknowledged the sacredness of life and the need to live without causing suffering; so did many of the early Christians. There are various types of vegetarians." Vegans "are the strictest vegetarians who eat only plant foods and exclude all animal by- products such as eggs, milk, cheese, curd, butter, ghee and even honey. There are " lacto vegetarians " who eat plant foods as well as dairy products
- 5. and " lacto-ovovegetarians " who eat eggs besides plant foods and dairy products. There are even fish-eating vegetarians. The common factor among them is that they do not eat the flesh of warm- blooded animals. Tip 4. What You Need to Know About Combining Foods, Rule #1. An important rule for food combining is to avoid mixing carbohydrates and acid fruits in the same meal. The starch-splitting enzyme ptyalin in the saliva plays an important role as the food is chewed. It converts the complex starch molecules into simpler sugars. Ptyalin requires a neutral or slightly alkaline medium for proper functioning and this is the normal condition of the saliva in the mouth. However, when acid foods are taken, the action of ptyalin is halted. It is, therefore, necessary to avoid acid fruits in the same meal as sweet fruits or starches. Thus
- 6. tomatoes should notbe eaten with starches especially potatoes or bread. Refined sugar products are also acidic, both in the mouth and in the bloodstream. The acidifying of the saliva by sucrose is one of the main causes of tooth decay. It can also cause severe damage to the digestion. In a nutshell, starches, fats, green vegetables and sugars may be eaten together as they require either an alkaline or neutral medium for their digestion. Similarly, proteins, green vegetables and acid fruits may be eaten together as they require an acid or neutral medium for their digestion. But starches and proteins, fats and proteins and starches and acid fruits should not be eaten together as a general rule, if the best results are required from the ingestion of the food eaten. This in brief is the whole basis for successful food combination. Tip 5. Why you need fruit in your diet.
- 7. Fruit is theuniversal detoxifier, principally because of its content of potassium. It promotes the secretion of hormones and helps the kidneys in detoxification of blood. Potassium is important as an alkalizing agent in keeping a proper acid-alkaline balance in the blood and tissues. It is essential for muscle contraction and therefore, important for proper heart function. Potassium prevents female disorders by stimulating the endocrine hormone production. It is involved in the proper functioning of the nervous system and helps overcome fatigue. It also aids in clear thinking by sending oxygen to the brain and assists in reducing blood pressure. Potassium is widely distributed in foods. All vegetables, especially green, leafy vegetables, grapes, oranges, lemons, raisins, whole grains, lentils, sunflower seeds, nuts, milk, cottage Cheese, and butter milk are rich sources. Potatoes, especial potato peelings, and bananas are
- 8. especially good sources. Tip6. The reasons for eating greens. Eat your greens. Researchers at the All India Institute of Medical Sciences and at St. John's Medical College in Bangalore recently published a landmark study in the American Journal of Clinical Nutrition. Working with clinicians from Harvard University, the researchers found that heart disease in India could be predicted by just two factors: Eating green leafy vegetables just 3 times a week lowered the risk of heart disease by 67 percent. Cooking foods in mustard oil rather than sunflower oil lowered risk of heart disease by 50 percent. One of the most effective home remedies for preventing heart disease is lemon peel. It is believed to be one of the richest known sources of vitamin P. It strengthens the entire arterial system. Shredded lemon peel may be added to soups and stews, or sprinkled over salads. To
- 9. make a medicine,the peel of one or two lemons may be cut up finely, covered with warm water and allowed to stand for about 12 hours. A teaspoonful may be taken every three hours, or immediately before or after a meal. Parsley is another effective preventative for heart disease. It contains elements which help to maintain the blood vessels, particularly the capillaries and arterial system in a healthy condition. It may be taken as a beverage by simmering it gently in the water for a few minutes and partaking several times daily. The beet juice has also proved valuable in arteriosclerosis. It is an excellent solvent for inorganic calcium deposit. Juices of carrot and spinach are also beneficial. These juices can be taken individually or in combination. Formula proportions found helpful when used in combination are carrot 300 ml and spinach 200 ml to prepare 500 ml of juice.
- 10. Tip 7. Everythingyou need to know about bran. Bran, the outer coverings of grains, is one of the richest sources of dietary fibre. And it contains several types of fibre including cellulose, hemicellulose and pectin. Wheat and corn bran are highly beneficial in relieving constipation. Experiments show that oat bran can reduce cholesterol levels substantially. Corn bran is considered more versatile. It relieves constipation and also lowers LDL cholesterol, which is one of the more harmful kinds. Besides being rich in fibre, bran has a real food value being rich in time, iron and vitamins and containing a considerable amount of protein. Tip 8. More things you need to know about fibre. There are six classes of fibre. They are cellulose, hemicellulose, pectin, gums, mucilage and lignin. They differ in physical properties and chemical interactions in the gut, though all except
- 11. lignin are polysaccharides.The facts known so far about these forms of fibre as a result of various studies are discussed below. Cellulose: Thisis the most prevalent fibre. It is fibrous and softens the stool. It abounds in fruits, vegetables, bran, whole-meal bread and beans. It is also present in nuts and seeds. It increases the bulk of intestinal waste and eases it quickly through the colon. Investigations indicate that these actions may dilute and flush cancer-causing toxins out of the intestinal tract. They also suggest that cellulose may help level out glucose in the blood and curb weight gain. Hemicellulose: It is usually present wherever cellulose is and shares some of its traits. Like cellulose, it helps relieve constipation, waters down carcinogens in the bowel and aids in weight reduction. Both cellulose and hemicellulose undergo some bacterial breakdown in the large intestine and this produces gas.
- 12. Pectin: This formof fibre is highly beneficial in reducing serum cholesterol levels. It, however, does not have influence on the stool and does nothing to prevent constipation. Researches are being conducted to ascertain if pectin can help eliminate bile acids through the intestinal tract thereby preventing gallstones and colon cancer. It is found in apples, grapes, berries, citrus fruits, guava, raw papaya and bran. Gums and Mucilages: They are the sticky fibres found in dried beans, oat bran and oatmeal. Investigations have shown that they are useful in the dietary control of diabetes and cholesterol. Lignin: The main function of lignin is to escort bile acid and cholesterol out of the intestines. There is some evidence that it may prevent the formation of gallstones. It is contained in cereals, bran, whole meal flour, raspberries, strawberries, cabbage, spinach, parsley and tomatoes.
- 13. The best wayto increase fibre content in the diet is to increase the constipation of wholemeal bread, brown rice, peas beans, lentils, root vegetables and sugar-containing fruits, such as dates, apples, pears and bananas. The intake of sugar, refined cereals, meat, eggs and dairy products should be reduced. Candies, pastries, cakes which are rich in both sugar and fat, should be taken sparingly. White processed bread should be completely eliminated from the diet. Tip 9. Basic, health-giving foods. The basic health-giving foods are all of plant origin: seeds and nuts, vegetables, and fruit. They should be supplemented with certain special foods such as milk, vegetable oils and honey. Milk is an excellent food. It is considered as " Nature's most nearly perfect food." The best way
- 14. to take milkis in its soured form - that is, yoghurt and cottage cheese. Soured milk is superior to sweet milk as it is in a pre-digested form and more easily assimilated. Milk helps maintain a healthy intestinal flora and prevents intestinal putrefaction and constipation. High quality unrefined oils should be added to the diet. They are rich in unsaturated fatty acids, vitamin C and F and lecithin. The average daily amount should not exceed two tablespoons. Honey too is an ideal food. It helps increase calcium retention in the system, prevents nutritional anaemia besides being beneficial in kidney and liver disorders, colds, poor circulation and complexion problems. It is one of the nature's finest energy-giving food. A diet of the three basic food groups, supplemented with the special foods, mentioned above, will ensure a complete and adequate supply of all the vital nutrients needed for health, vitality
- 15. and prevention ofdiseases. It is not necessary to include animal protein like egg, fish or meat in this basic diet, as animal protein, especially meat, always has a detrimental effect on the healing process. A high animal protein is harmful to health and may cause many of our common ailments. Tip 10. Get the protein-power of meat while eating a vegetarian diet by combining plant foods. When pursuing a vegetarian diet, combine plant foods for maximum protein. Wheat, which has a deficiency in the amino- acid lysine but an abundance of sulphur containing amino-acids, can be combined with beans which have the opposite enrichment combination. Taken together, they complement each other to form a complete protein. As regards the adequacy of B12 nutrition, lacto-ovo vegetarians and lacto-vegetarians should not feel concerned on this score, as the B12 needs can be easily supplied by dairy products
- 16. and eggs. Aquarter litre of milk or 100 grams of cheese or 1 egg per day will supply the recommended daily allowance. This vitamin once eaten is stored in the liver. Vegans, however, do not get this vitamin in their food, yet reliable scientific studies have found no evidence of B12 deficiency diseases. It is therefore, presumed that this vitamin can be synthesised in the body. Tip 11. For good health, do not be an epicure. Simple meals in every way are more conducive to health, than more elaborate ones, no matter how well they may be combined. An important point to remember about meals is that the smaller the number of courses they consist of, the better it will be. They should approximate to a one-course meal as much as possible. The content of this one course? Plant foods! A vegetarian diet can have many nutritional benefits, if it is rich in fruits and vegetables, and contains moderate amounts of seeds, nuts,
- 17. whole grains andlegumes. One of the main benefits of a proper vegetarian diet is its low caloric content in relation to the bulk supplied, which helps maintain ideal weight. Tip 12. Meat is not needed for good health. Meat seems to have assumed an exaggerated importance nutritionally. It is generally mistakenly believed that nutritional deficiencies, especially of proteins and vitamin B12 and poor health may result if animal foods are eliminated. Studies however, have indicated to health problems or deficiency diseases for those on a vegetarian diet. Of the 22 amino acids -the essential components of proteins - needed by the body for its normal functioning, only nine need be supplied by the diet as the body synthesises the remaining 13. The body can use 100 per cent of this protein if all ten amino acids are in ideal proportions. If, however, one or more of the essential amino acids are present in less than the
- 18. ideal amount, thevalue of the entire protein is reduced in the same proportions. On a quality rating scale of 1 to 100, egg protein is 95, milk is 82, meat and poultry are 67, fish 80, grains are between 50 to 70 and legumes, nuts and seeds are between 40 and 60. The so-called protein deficiency in a vegetarian diet is in fact more imaginary than real as the contribution of the protein value of the green vegetables has been ignored and the true protein requirement is less than that assumed. Green vegetable protein is as high in quality as milk protein and thus makes a very valuable contribution to the vegetarian's protein nutrition. The high quality of protein balances the lower quality of other vegetarian proteins such as nuts and beans. The recommended daily allowance of 70 value proteins is 44 grams per day for women and 56 for men. Researchers have now discovered that the actual protein requirement is much
- 19. less, being 15grams per day of 100 value protein or 21.5 grams of 70 value protein or 30 grams of 50 value protein. A wholesome vegetarian diet can, therefore, easily meet the body's protein needs. Tip 13. The key to optimal nutrition is combining the right foods. Optimal nutrition is achieved through wise combinations of foods. The observance of rules of food combining is neither faddish nor eccentric. It is a simple, scientifically -based system of selecting foods, from among different types, which are compatible. This facilitates easy and efficient digestion and ensures after-meal comfort. Digestion is not merely chemical or physical process, but also a physiological one. When food enters the body, it undergoes several changes before it is broken down into its constituent parts and assimilated. But no food can be assimilated by the system and used by various
- 20. organs unless ithas first been digested and then absorbed in the digestive system known as alimentary canal, while the residue, unfit for absorption is eliminated from the system. The chemical part of digestion is accomplished by a series of juices and their enzymes. The juices alternate between alkalis and acids, and their character is determined by the requirement of the enzymes they contain. These enzymes remain active in suitable media of well defined acid-alkaline ranges and are destroyed in unsuitable media. Tip 14. What you need to know about combining foods, Rule #2. The most important rule for combining foods is to avoid mixing protein and carbohydrate concentrated foods. Although every food contains some protein, those regarded as protein concentrated foods demand the longest digestive time. They are held in the stomach for some hours until the gastric juices has performed its task. This may vary from two-and-a-half to six
- 21. hours, depending uponthe complexity of the protein in the food. If a protein food is mixed with starch-concentrated or sugar-concentrated foods, it will usually result in fermentation. This may lead to indigestion and gas in the stomach. Animal-food proteins, such as meats, fish and cheese, require very high concentration of hydrochloric acid. Their gastric digestion will be greatly inhibited by carbohydrate fermentation in the stomach. This will produce more gas and increased discomfort. Eating meat, potatoes, bread and sweets should, therefore, be especially avoided. Protein foods are best digested when eaten with fresh vegetable salad. Primary protein foods such as nuts, seeds and soyabeans also combine very well with acid fruits like oranges, pineapples, grapefruit and lemons, and fairly well with sub-acid fruits, like grapes, pears, apples, berries, apricots and peaches. These vegetables and fruits are rich natural sources of vitamin C which aids protein digestion.
- 22. Tip 15. Whatyou need to know about combining foods, Rule #3. The second important rule for food combining is to avoid mixing proteins and fats at the same meal. Fat in foods inhibits the secretion of gastric juice through the small wall. Thus when fat-concentrated foods are taken with protein foods, gastric catabolism will decrease by the degree of liquid concentration in the stomach. Fat will remain undigested in the stomach until gastric juices complete their work on the complex protein molecule. Although all primary protein foods contain high concentration of fat, such lipids will be held in suspension, awaiting catabolism in the intestine, without impeding gastric action. Free fats like oil, butter, and milk tend to coat the gastric mucosa, thereby inhibiting its effort to secrete gastric juice. Fat surrounding fried foods is also regarded as free fat and it interferes with gastric catabolism. Tip 16. Eat different foods at different meals.
- 23. Eat different foodsat different meals. A meal consisting of proteins, carbohydrates and fats may remain in the stomach for six to seven hours before the stomach is emptied. If carbohydrates are eaten without proteins, they remain in the stomach for a relatively short period. A fruit meal remains in the stomach for even shorter time. It is advisable to eat these different foods at different meals- a fruit meal, a starch meal and a protein meal. The ideal practice is a fruit meal for breakfast, a starch meal with salad and non- starchy vegetables for lunch, and a protein meal with a salad and non-starchy vegetables for dinner. Tip 17. Fruit juices and vegetable juices have different health applications. Generally speaking, fruit juices stir up toxins and acids in the body, thereby stimulating the eliminative processes. Vegetable juices, on the other hand, soothe the jaded nerves and work
- 24. in a muchmilder manner. They carry away toxic matter in a gentle way. Owing to their differing actions, fruit and vegetable juices should not be used at the same time or mixed together. It is desirable to use juices individually. In any case not more than three juices should be used in any one mixture. Tip 18. Plant protein makes life possible. Plant protein makes life possible. In 1838, a Dutch chemist, described a certain organic material as "unquestionably the most important of all known substances in the organic kingdom. Without it, no life appears possible on our planet. Through its means the chief phenomena of life are produced." This complex nitrogen-bearing substance was called protein from the Greek word meaning " take the first place." Protein in now a group name signifying the principal nitrogenous constituents of the protoplasm of all plant and animal tissues.
- 25. There are severalvarieties of protein. Each type contains a specific number of "building blocks " known as amino-acids. Before they can be absorbed by the body, all proteins must first be broken down into amino-acids. When food stuffs are ingested, the nutrients and amino- acids do not immediately diffuse into all the different tissues. There are a series of biochemical reactions in the digestive tract which collect these proteins, break them down and then utilise them as needed. Any interference with the normal digestive process causes in-complete protein digestion resulting in gas, bloating etc. There are about 22 amino acids needed for the normal functioning of the body. The body can manufacture many amino acids if it has no adequate nitrogen source, but it cannot produce certain others in sufficient amounts to meet its needs. The amino acids that the body cannot
- 26. synthesis is inadequate amounts are called essential or indispensable because they must be supplied by the diet in proper proportions and amounts to meet the requirements for maintenance of growth. The body can synthesize in sufficient amounts to meet its needs if the total amount of nitrogen supplied by protein is adequate. Tip 19. Get to know the many possibilities of juicing. Fruit and vegetable juices may be divided into six main types. These are • Juices from sweet fruits such as prunes and grapes. • Juices from sub-acid fruits like apple, plum, pear, peach, apricot and cherry, • Juices from acid fruits like orange, lemon, grapefruit, strawberry and pineapple. • Juices from vegetable fruits, namely, tomato and cucumber. • Juices from green leafy vegetables like cabbage, celery, lettuce, spinach, parsley and watercress. • Juices from root vegetables like beetroot, carrot, onion, potato and radish.
- 27. There are rulesfor successful use of the six types of juices. They are: • Juices from sweet fruits may be combined with juices of sub-acid fruits, but not with those of acid fruits, vegetable fruits or vegetables. • Juices from sub-acid fruits may be combined with juices of sweet fruits, or acid fruits, but not with other juices. • Juices from acid fruits may be combined with those of sub-acid fruits or vegetable fruits, but not with other juices. • Juices from vegetable fruits may be combined with those of acid fruits or of green leafy vegetables, but not with other juices. • Juices from green leafy vegetables may be combined with those of vegetable fruits or of the root vegetable, but not with other juices. • Juices from root vegetables may be combined with those of green leafy vegetables, but not with other juices. A proper selection of juices in treating a particular ailment is very essential. Thus, for
- 28. instance, juices ofcarrot, cucumber, cabbage and other vegetables are very valuable in asthma, arthritis and skin disease, but juices of orange and mosambi aggravate their symptoms by increasing the amount of mucus. Tip 20. Relax the eyes to relieve glaucoma. The glaucoma patient should undertake various methods of relaxing and strengthening the eyes. He should avoid emotional stress and cultivate a tranquil, restful life style. He should also avoid prolonged straining of the eyes such as occurs during excessive TV or movie watching and excessive reading. The use of sun glasses should be avoided. Equally important is the avoidance of stimulants, tea, coffee, and caffeinated soft drinks. https://sites.google.com/view/healthy- bodyfitness/26