home
***
CD-ROM
|
disk
|
FTP
|
other
***
search
/
Fritz: All Fritz
/
All Fritz.zip
/
All Fritz
/
FILES
/
FOODTION
/
HLTHAID2.LZH
/
BRIEFS.HAF
< prev
next >
Wrap
Text File
|
1990-11-01
|
6KB
|
163 lines
"ALCOHOL"
"ALCOHOL is a strong, mood altering drug which,"
"when consumed in excess, results in diminished"
"capacity,impaired judgement and motor response"
"liver damage, heart disease and death."
"It is high in empty calories and has virtually"
"no nutritional value. It destroys vitamins."
""
"On the other hand, moderate amounts of alcohol"
"(less than 3 ozs. daily) may be beneficial."
"Some studies indicate that it may increase the"
"HDL (good cholesterol). It reduces stress and"
"relaxes the muscles and may improve the blood"
"circulation."
""
"Opinion: Limit alcohol to 2-`Light' beers or 2"
"6 oz glasses of wine or 2-1 1/2 oz. coctails a"
"day consumed during or after the evening meal."
"AMINO"
"AMINO ACIDS are nitrogenous compounds used to"
"form proteins. There are 22 known amino acids"
"of which 9 are termed `essential' because the"
"body cannot make them - they must be ingested."
""
"*HISTIDINE *VALINE LYCINE"
"*ISOLEUCINE ALANINE ORNITHINE"
"*LEUCINE ARGININE PROLINE"
"*LYSINE ASPARAGINE SERINE"
"*METHIONINE CYSTEINE TYROSINE"
"*PHENYLALANINE CYSTINE"
"*THREONINE GLUTAMIC ACID"
"*TRYPTOPHAN GLUTAMINE *essential"
""
"All essential amino acids must be present for"
"the body to synthesize protein."
"B vitamins help metabolize amino acids."
"CALORIES"
"CALORIES are units of heat energy - the stuff"
"the body burns for energy. When we consume"
"less than we need, fat stores are used to make"
"up the deficit."
""
"A pound of fat contains about 3500 calories."
"To lose or gain 1 pound per week, we must eat"
"500 calories less or more, respectively, daily"
"than the body needs to maintain it's current"
"weight. All calories are the same regardless"
"of the source."
""
"One must keep track of daily consumption to be"
"able to control weight and nutrition."
""
"One should consume at least 1000 calories per"
"day composed of foods from all major groups."
"CARBO"
"CARBOHYDRATES supply the major portion of the"
"body's energy. The two main types are sugars"
"and starches."
""
"Carbohydrates are converted to glucose (blood"
"sugar) and provide energy to the brain,muscles"
"and nervous system. Excess is stored as fat."
""
"The body uses available carbohydrates before"
"resorting to stored fat. Each gram contains 4"
"calories (same as protein)."
""
"Complex carbohydrates found in whole grains,"
"vegetables & fruit have fewer calories and are"
"much preferred to sugars with few nutrients."
""
"Some suggest 50g daily up to 60% of calories."
"CHOL"
"CHOLESTEROL is a crystalline fatty substance"
"found in foods of animal origin. It is not"
"essential in the human diet since the body can"
"manufacture all it needs, mainly in the liver."
""
"Very low density lipoprotein (VLDL) and low"
"density lipoprotein (LDL) are harmful forms of"
"cholesterol associated with heart disease. It"
"clogs arteries."
""
"Triglycerides are fatty acids carried by VLDL."
""
"High density lipoprotein is good cholesterol."
"It helps remove LDL from cells and returns it"
"to the liver for disposal."
""
"Experts suggest we eat less than 300mg daily."
"FAT"
"Fat is necessary to assimilate the fat soluble"
"vitamins. Fats may be ranked as follows:"
""
"BETTER :OMEGA-3 found in fish and seafood."
" Believed to lower cholesterol"
"GOOD :MONOUNSATURATED found in olive oil,"
" peanut oil and vegetable oils"
" Believed to lower LDL & raise HDL"
"OKAY :POLYUNSATURATED found in vegetable"
" oils, margarine and olive oil."
" Believed to lower both LDL and HDL."
"THE WORST :SATURATED found in foods of animal"
" origin & tropical oils."
" Believed to raise VLDL and LDL."
"Experts recommend less than 10g of saturated"
"fat daily and total fat under 30% of the total"
"daily calories"
"FIBER"
"There are two basic forms of dietary fiber -"
"Soluble and Insoluble. Both are indigestible."
""
"SOLUBLE FIBER, pectins, mucilages and gums,"
"dissolve in water becoming gel-like. They are"
"believed to absorb fat in the intestines where"
"it is carried from the system. It may also"
"reduce cholesterol. Dried beans, peas, fresh"
"fruit and vegetables are good sources."
"INSOLUBLE FIBER, found in whole grain products"
"primarily, acts as an effective laxative by"
"absorbing water into the stool making it soft"
"and easier to pass and helps move it through"
"the system faster. It may also reduce the in-"
"cidence of colon and rectal cancer,hemorrhoids"
"and diverticulosis."
"ESTIMATE OF ADEQUATE INTAKE IS 20 - 35 GRAMS. "
"PROTEIN"
"Every cell in our body as well as most of the"
"foods we eat contain some protein."
""
"Foods such as meats, fish, poultry, eggs, milk"
"products which contain a proper balance of all"
"the essential amino acids are termed complete"
"proteins. Only complete proteins can be used."
""
"Partially complete and incomplete proteins can"
"become complete when eaten with animal protein"
"or in complementary combinations such as grain"
"with legumes in a 1 to 3 ratio."
""
"Too much protein can make you fat and strain"
"the liver and kidneys. Protein is not stored"
"and must be replenished daily."
"USRDA-ADULTS : .36 grams x ideal weight daily."
"ELECT"
"ELECTROLYTES for our purposes are Potassium,"
"Sodium and Chloride."
"Excessive consumption of salt (Sodiumchloride)"
"has been associated with high blood pressure"
"(hypertension), a leading cause of death. In"
"the body, sodium and chloride regulate the"
"balance of water and dissolved substances out-"
"side the cells. Chloride may also assist the"
"liver function."
"POTASSIUM regulates the balance of water and"
"dissolved substances inside the cells."
"Together the 3 electrolytes control the acid/"
"base balance in fluids and cells essential to"
"normal metabolic functions."
"ESTIMATED ADEQUATE AND SAFE DAILY ADULT INTAKE"
" SODIUM POTASSIUM CHLORIDE "
" 1100 - 3300mg 1875 - 5625mg 1700 - 5100mg"