Nutrition & Sport

What is Nutrition

Most of us cacious about what we eat, which is a good way to stay healthy. I’m not saying I always follow this road but it doesn’t hurt to share what I’ve learned from nutrition lessons. I will share these lessons hoping you find them useful as I do.

What is nutrition? 
is the process of taking nutrients from the food we eat.

Healthy eating patterns

. Interactive relationship with other 

. Reduce risk of certain disease

  1. Type 2 DM 
  2. Heart disease 
  3. Some cancers 
  4. Prevent early death 

Four main factors contribute to the rise of these diseases. These are modifiable factors. 

    . Tabaco 

    . Excessive alcohol use 

    . Physical inactivity 

    . An unhealthy diet

What is Good health

  . weight management 

   . no nutritional deficiencies 

   . Good digestion 

    .  Increase energy and good mood 

    . Good night sleep 

    . Balanced relationship with food and your body 

What is considered thealty food?  

Well according to Canada’s food guide as follows:

  . Plenty of vegetables which available in your region and your culture.  Fill up at least half your plate with vegetables at each meal 

  . Fruit daily 

  . Minimally processed starches and wholegrains 

  . Lean protein 

  . Drinking mainly water 

Now understanding your GIT (Gastrointestinal Tract) the first step of your health. 

The mechanical digestion begins with chewing food in the mouth, the mouth contains saliva which helps soften food particles. Human body makes up to 1.5 liters of saliva every day. When the food swallowed goes through the oesophagus (located in the throat) then transports to the stomach. The stomach’s acidity is between 1 & 3, it consists of hydrochloric acid, sodium chloride (salt) and potassium chloride. The main function of the stomach is to chemically break down the food practicals. 

 The small food particles enter the small intestine to even breakdown into smaller pieces and part of the absorption process begins. It has a massive surface area which is ideal to get 90-97% absorption.

There are two auxiliary organs: pancreas and liver play and important rolls too. Pancreas has two functions, it secretes hormones and enzymes which are integral to breakdown lager substrates into smaller ones. If someone has lactose intolerant means the pancreas doesn’t secretes an enzyme called “lactase”  that breaks down lactose. As a result, lactose makes its way into the large intestine causing gas and diarrhoea. 

Liver: can perform over 500 tasks one of them ,with help of the bile and enzymes, continue to break down food especially fats. The liver is responsible for 75% of detoxification, therefore, you need to help your liver is by: 

  1. Eating sufficient amount of lean protein because a protein-deficient diet may impair your detoxification pathway 
  2. Include cruciferous veggies (broccoli, cauliflower, cabbage, white or black mustard, brussels sprout, kale etc.)    

Finally: Large intestine 

The remaining digested food that goes to the large intestine is undigested fibre and some fluid. The fluid will be absorbed but the undigested fiber west exit through the anus.

The average transit time of food through the digestive system: 

Stomach: 1-3 hours 

Small intestine: 3-8 hours 

Large intestine: 14-60 hours

Resources:
• Mahan, L. and Raymond, J. (2017). Krause’s food and the nutrition care process.
• World Health Organization. (2019). Noncommunicable diseases and their risk factors.

• Food-guide.canada.ca. (2019). Canada’s Food Guide. [online] Available at:
https://food-guide.canada.ca/en/ [Accessed 16 Jan. 2020].


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