HEALTH DEPENDS ON :

                      

Water:

        Approximately 60% of adult human body is composed of water. All life-sustaining chemical reactions require an aqueous environment. Water also functions as the environment in which water-soluble foodstuff is absorbed in the intestines and waste products are eliminated in urine. Another essential role of water is to maintain body temperature through evaporation as in sweating. Severe dehydration may result in  cardiovascular problems. The estimated water requirement of an average adult is two litres per day. Important sources of daily water intake are natural water, juicy fruits, milk and vegetables.

Dietary Fibre:

Dietary fibre is part of human food that is indigestible. It is found only in plant foods and it moves undigested through stomach and small intestine and into colon. The insoluble dietary fibre travels quickly through small intestine. Its sources are wheat bran, cereals and skins of many fruits and vegetables.

The soluble dietary fibre breaks down as it passes through alimentary canal. Its sources are oats, barley, beans, and many fruits and vegetables.

Fibre prevents and relieves constipation by stimulating the contraction of intestinal muscles. Avoiding constipation reduces the risk of many other diseases. Soluble fibre helps in lowering blood cholesterol and sugar levels. Insoluble fibre speeds up the movement of carcinogens from intestine.

Balanced diet:

Humans require various types of nutrients in order to keep them healthy and fit. These nutrients should be taken appropriately in diet. A balanced diet may be defined as the one which contains all essential nutrients in correct proportion for the normal growth and development of body. A balanced diet is related to one’s age, gender and activity. Its should include different types of nutrients and should be according to energy requirements. The following chart shows some of the common foods, taken in Pakistan and percentage of carbohydrates, lipids and proteins in each of them .

             Common Foods and the Percentage of nutrients : 

                  Food                         Carbohydrates                   Lipids                    proteins 

              Bread                                               52%                                  03%                         09%

                 Rice                                        23%                          0.1%                    2.2% 

              Potato                                             19%                                 0.1%                         02%

              Apple                                   12.8%                          0.5%                    0.3%  

              Eggs                                      0.7%                           12%                    13%

              Milk                                       04%                            04%                    03%

              Butter                                     0.4%                          81%                    0.6%

              Chicken                                   0                                1%                    20%