Basic information about Fiber

Fiber

Fiber is one of those mysterious nutrients which are known to many to be very important part of our dietary intake.

Fiber is basically referred to as the carbohydrates that cannot be digested. The fiber is always present in all eaten foods from plants.  This includes: fruits, vegetables, grains, nuts and legumes.

It is strictly recommended on both adult and children to consume at least 20 – 35 grams of food dietary fiber every day. If you have more calories intake, you must also consume more fiber.

Fiber is categorized into:

1. Fiber as to its source or origin (example: fiber from grains which is called cereal fiber).

2. Fiber as to its water solubility.  Some fibers are easily dissolved in water but others are not.

Foods with Soluble Fiber

• Oatmeal, oat bran
• Nuts and seeds
• Legumes
• Beans
• Dried peas
• Lentils
• Apples
• Pears
• Strawberries
• Blueberries

 

Foods with Insoluble Fiber

• Whole wheat bread
• Barley
• Couscous
• Brown rice
• Bulgur
• Whole grain breakfast cereals
• Wheat bran
• Seeds
• Carrots
• Cucumbers
• Zucchini
• Celery
• Tomatoes

 

 

Health Effects of Eating Fiber

Fiber is helpful to the body in many ways:

1.  Relieving constipation and hemorrhoids

Fiber can absorb large amount of water in the bowel.  This makes stools softer and easier to pass.

2.  Keeping weight under control

Foods containing plenty of fiber have more bulk than low-fiber foods.  If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.

3.  Preventing Certain Diseases

Fiber intake has been importantly linked with the metabolic syndrome.  This is a constellation of factors that increases the chances of developing diseases: heart disease, diabetes, high blood pressure, high insulin levels, excess weight, high levels of triglycerides, body's main fat-carrying particle and low levels of HDL (good) cholesterol. Getting enough fiber in the diet can lower the risk of developing certain conditions such as:

• Heart Disease
• Diverticular disease
• Gallstones and kidney stones
• Type 2 Diabetes
• Colon Cancer

Fiber vs. Heart Disease

Heart disease is characterized by the building up of cholesterol-filled plaque in the coronary arteries --- arteries that feed the heart. This condition leads these parts to become narrow and stiff (this is commonly known as atherosclerosis). When there is already total blockage of a coronary artery, heart attack occurs.  The high intake of dietary fiber prevents the blockage and helps lower risk of heart disease.

Fiber vs. Diverticular Disease

Eating dietary fiber more particularly insoluble fibers lower risk of diverticular disease. Diverticulitis is painful disease characterized by the inflammation of the intestine, is one of the most common age-related disorders of the colon.

 Fiber vs. Constipation

High-fiber dietary intake relieves and prevents constipation because gastrointestinal tract is highly sensitive to dietary fiber.  The fiber in wheat bran and oat bran are more effective in same amounts with that fiber in fruits and vegetables.

Fiber vs. Type 2 Diabetes

High-fiber diet and low in high-glycemic-index foods helps maintain healthy weight, being physically active and lower risk of Type 2 diabetes.   Type 2 diabetes is another kind of diabetes which is characterized by sustained high blood sugar levels. This condition happens when the body can no longer produce enough of the hormone insulin to lower blood sugar to normal levels or cannot anymore perform the proper use of the insulin that the body produces.

 

 Fiber vs. Colon Cancer

High-fiber diet lowers the risk of colorectal cancer (colon cancer).

 

 

Some Healthy and Importance tips for increasing fiber intake:

·  You must eat whole fruits instead of drinking fruit juices.

·  You must patronize if not replace white rice, bread, and pasta with brown rice and whole grain products.

·  You must prefer whole grain cereals for breakfast.

·  You must choose for snack raw vegetables instead of chips, crackers, or chocolate bars.

·  You must substitute legumes for meat two to three times per week in chili and soups.

· You must use in dishes whole grains and legumes as part of the main meal or in salads.

Basic information about Fiber

Fiber

Fiber is one of those mysterious nutrients which are known to many to be very important part of our dietary intake.

Fiber is basically referred to as the carbohydrates that cannot be digested. The fiber is always present in all eaten foods from plants.  This includes: fruits, vegetables, grains, nuts and legumes.

It is strictly recommended on both adult and children to consume at least 20 – 35 grams of food dietary fiber every day. If you have more calories intake, you must also consume more fiber.

Fiber is categorized into:

1. Fiber as to its source or origin (example: fiber from grains which is called cereal fiber).

2. Fiber as to its water solubility.  Some fibers are easily dissolved in water but others are not.

Foods with Soluble Fiber

• Oatmeal, oat bran
• Nuts and seeds
• Legumes
• Beans
• Dried peas
• Lentils
• Apples
• Pears
• Strawberries
• Blueberries

 

Foods with Insoluble Fiber

• Whole wheat bread
• Barley
• Couscous
• Brown rice
• Bulgur
• Whole grain breakfast cereals
• Wheat bran
• Seeds
• Carrots
• Cucumbers
• Zucchini
• Celery
• Tomatoes

 

 

Health Effects of Eating Fiber

Fiber is helpful to the body in many ways:

1.  Relieving constipation and hemorrhoids

Fiber can absorb large amount of water in the bowel.  This makes stools softer and easier to pass.

2.  Keeping weight under control

Foods containing plenty of fiber have more bulk than low-fiber foods.  If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.

3.  Preventing Certain Diseases

Fiber intake has been importantly linked with the metabolic syndrome.  This is a constellation of factors that increases the chances of developing diseases: heart disease, diabetes, high blood pressure, high insulin levels, excess weight, high levels of triglycerides, body's main fat-carrying particle and low levels of HDL (good) cholesterol. Getting enough fiber in the diet can lower the risk of developing certain conditions such as:

• Heart Disease
• Diverticular disease
• Gallstones and kidney stones
• Type 2 Diabetes
• Colon Cancer

Fiber vs. Heart Disease

Heart disease is characterized by the building up of cholesterol-filled plaque in the coronary arteries --- arteries that feed the heart. This condition leads these parts to become narrow and stiff (this is commonly known as atherosclerosis). When there is already total blockage of a coronary artery, heart attack occurs.  The high intake of dietary fiber prevents the blockage and helps lower risk of heart disease.

Fiber vs. Diverticular Disease

Eating dietary fiber more particularly insoluble fibers lower risk of diverticular disease. Diverticulitis is painful disease characterized by the inflammation of the intestine, is one of the most common age-related disorders of the colon.

 

Fiber vs. Constipation

High-fiber dietary intake relieves and prevents constipation because gastrointestinal tract is highly sensitive to dietary fiber.  The fiber in wheat bran and oat bran are more effective in same amounts with that fiber in fruits and vegetables.

Fiber vs. Type 2 Diabetes

High-fiber diet and low in high-glycemic-index foods helps maintain healthy weight, being physically active and lower risk of Type 2 diabetes.   Type 2 diabetes is another kind of diabetes which is characterized by sustained high blood sugar levels. This condition happens when the body can no longer produce enough of the hormone insulin to lower blood sugar to normal levels or cannot anymore perform the proper use of the insulin that the body produces.

  

Fiber vs. Colon Cancer

 High-fiber diet lowers the risk of colorectal cancer (colon cancer).

Some Healthy and Importance tips for increasing fiber intake:

·  You must eat whole fruits instead of drinking fruit juices.

· You must patronize if not replace white rice, bread, and pasta with brown rice and whole grain products.

·  You must prefer whole grain cereals for breakfast.

· You must choose for snack raw vegetables instead of chips, crackers, or chocolate bars.

· You must substitute legumes for meat two to three times per week in chili and soups.  

·  You must use in dishes whole grains and legumes as part of the main meal or in salads.

Basic information about Anatomy and Physiology of Body Movement

Anatomy and Physiology of Body Movement

The knowledge of anatomy and physiology is an essential basis for healthful living.  It is equally essential in understanding the pathological state of the body.  Before one can bring sick individuals back to normal anatomically, and physically, this subject is very important.  Anatomy and Physiology is also one of the basic subjects in medicine and allied courses: like nursing, medical-technology, midwifery, etc.

Anatomy is the study of different structures of the plants and its parts.  The two principal methods of this science are:

a) Gross Anatomy – the dissected body and its parts are seen by the naked eye (i.e. without the aid of the microscope.

b) Minute Anatomy or Histology – the tissues and organs are examined with the aid of the microscope.

Posture is “the relationship of the various parts of the body at rest or in any phase of activity.” Posture is considered to be good when proper placed upon the muscles, ligaments, and joints in maintaining balance.

Body movements are made principally by means of the skeleton, the muscles and the nervous system.  The skeleton is made up of bones, two of the functions of which are to provide an attachment for muscles and ligaments and to act as levers.  The proximal end of a skeletal muscle is attached to the less movable bone; this point of attachment is called the origin of the muscle.  The distal end of the muscle is attached to a freely movable bone; this point is called the insertion of the muscle.

The muscles, which are composed of fibers, contract to produce motion. Skeletal muscles are continuously in slight contraction, or tonus.  General good health, good nutrition, alternate rest and activity help to maintain the extensibility of muscle without stretching and thus affect muscle tone favorably.

The bones of the body also act as levers, and in body mechanics the principle of leverage is frequently used.  A lever is “a rigid bar which revolves about a fixed point, the fulcrum of the lever is a fixed point.  The resistance arm is the area between the resistance or weight and the fulcrum.  The effort arm is the area between the point at which the energy is applied and the fulcrum.  The levers of the body vary in shape and even in rigidity.  The principles of leverage are applied in the procedures described.

The spinal nerves are directly involved in trunk and limb movements.  Each spinal nerve has an anterior and a posterior root.  The anterior root constructs impulses to the muscles from the central nervous system; the posterior root conducts impulses from the sensory receptors to the central nervous system.

Body movement is also affected by gravity, the force which pulls all objects toward the center of the earth.  Most movement, then, involves pulling to at least some extent against the force of gravity.  To describe the movement of the body parts, term such as abduction, adduction, flexion, and extension are used.  Abduction refers to movement away from the central axis of the body.  Adduction refers to movement toward the axis of the body. Flexion is the act of bending; extension can be described as the act of straightening.  Illustrations of abduction, adduction, flexion and extension are given later in the chapter.

Body movements can be described relative to three planes; the sagittal, frontal and transverse.  When the body is in the anatomical position, the sagittal plane divides in into right and left sections, the frontal plane into dorsal and ventral sections and the transverse plane into upper and lower sections.

Basic information about Abnormal Psychology

Abnormal Psychology

Causes of Mental Illness

A.  Predisposing Factor

The biological or possibly constitutional factors predispose the individual to a neurotic reaction

B.  Childhood Development Patters

A childhood atmosphere in which desertion or violent punishment is continuously threatened or implied can lead to attitudes of insecurity and fearfulness.  Parents who are rejecting can arouse hostile impulses in the child.

C.  Precipitating Factors

The circumstances that necessitate an intensification of defensive processes that proves to be too burdensome.

D.  Cultural Factors

These are factors which influences the developments of neurotic patterns through the type of rearing practices, development of conflicting value systems within the culture or between the two cultures.