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Simple Steps to a Healthy Digestive System eBook Medical Notes

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Simple Steps to a Healthy Digestive System Khushbu Shrivastava Gupta Editor @MedicPresents Master of Technology (M.Tech.), Biotechnology
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This document contains some simple steps to help you keep your digestive system healthy. This is important to you as these small steps will help your digestive system to work well Content How Your Digestive System Works Eating for You Fantastic Fibre Four for Good Health Protein Keep Hydrated Keep Active
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How your digestive system works ? Our digestive system is set up to give us water, energy, vitamins and minerals from the food we eat and the liquids we drink. When there's a problem our body suffers and we do not work at our best. The more we take care of our diet and help our digestive system, the better we feel. 1 Mouth Food and water enter via the mouth. 2 Oesophagus The oesophagus carries the food and liquids to the stomach for digestion. As we chew, we start to break down the food. 3 Stomach The stomach produces acid and enzymes that break down the foods when they are in the stomach. The muscles in the stomach walls also helps this process by mixing up and breaking down the food. The partly digested food is then released into the small bowel. Pancreas The pancreas produces enzymes that are important for digestion. Small bowel Here the food is broken down further. The nutrients are then absorbed into the body. As the digested waste leaves the small bowel it enters the colon. Liver The liver produces bile which helps to break down the fats in the food. This bile is stored in the gall bladder. Gallbladder The gallbladder releases bile into the small bowel when food is eaten. Bile helps to break down fats in the food. Large bowel (a. colon and b. rectum) The large bowel is made of the colon and the rectum. The colon absorbs water, and the muscles of the colon move the waste towards the rectum. The waste is held in the rectum until it is ready to leave the body. Anus The waste is passed through the anus as it leaves the body.
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Eating for you The Eatwell Plate This plate shows how much of what you eat should come from each food group. This includes everything you eat during the day, including snacks. Bread, rice, potatoes, pasta and other starchy foods Fruit and vegetables Meat, fish, eggs, beans and other non-dairy sources of protein Milk and dairy foods Foods and drinks high in fat and/or sugar Be aware of portion sizes Don't overload your plate. If you are still hungry, why not have some fruit after your meal. A healthy breakfast is the best way to start the day. Be wary of 'large' or 'value-sized' offers, often they give you more food than you need. Fact The energy in the food we eat is measured in calories. Recommended daily calorie intake is around 2000 calories per day for women and 2500 for men.
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Fabulous fibre Fibre is an important part of a healthy diet. It keeps everything moving through your digestive system. Choose wholegrain or brown bread for sandwiches and toast. Choose brown rice or brown pasta over white. Start the day with a high fibre meal. Porridge and wholegrain cereals are good examples. Don't forget fruit and vegetables are a great source of fibre. Another good reason to get your 5 A DAY.
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Five for good health We all know eating five portions of fruit and vegetables a day forms part of a healthy, balanced diet, but do you know how to get your five a day? Fruit and vegetables can make great snacks. Aim for 2-3 per day. Try these:Carrot sticks Cherry tomatoes A handful of grapes Fruit skewers - great for kids! A couple of apples
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Favorable Protein Avoid processed meats as much as possible. These are meats that have been preserved by smoking, curing, salting or adding preservatives. This includes: bacon, ham, salami, sausages and burgers. These should be an occasional treat rather than every day! Limit your red meat intake. Have no more than 500g (cooked weight) per week. This includes: beef, pork, lamb and goat. How much is that? One portion of spaghetti bolognese with minced beef = 140g red meat and a pork chop = 75g red meat Try having chicken, fish or a vegetarian option instead. Peas, beans and lentils are a source of protein and are high in fibre too! Try grilling fish instead of frying it.
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Keep hydrated Keep hydrated by drinking water throughout the day. TRY: Herbal teas Fruit juices Top tip Keep a bottle of water with you
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Keep Active Exercise helps you to maintain a healthy body weight and makes you feel good. Ideally, try to do 30 minutes exercise at least five times a week. Try starting with 10 minutes and enjoy doing more and more. Exercise doesn't have to be about working out in a gym. Enjoy it! Don't forget if you miss a day don’t give up, just start again tomorrow.