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dietary fibre + water Flashcards

1
Q

what is dietary fibre

A

the portion of food that cannot be digested / absorbed by our bodies

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2
Q

main sources of dietary fibre in our diet

A

fruits / vegetables / whole grain cereals

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3
Q

types of dietary fibre

A

soluble / insoluble

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4
Q

how much dietary fibre should one intake

A

adults + adolescents >25g/day, child age+5g /day

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5
Q

health benefits of dietary fibre

A

• prevent and relieve constipation
• maintain gut health
• help weight control + reduce chance of obesity
• help stabilise blood glucose level + control diabetes
• lower blood cholesterol level, prevent heart disease

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6
Q

how does dietary fibre help prevent and relieve constipation

A

increases faecal volume, stimulations peristalsis (the contraction of muscles in the intestinal wall to push old forward)
swells, absorbs water, lubricates large intestine to soften faeces + make defecation easier (prevents constipation)

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7
Q

how does dietary fibre help maintain gut health

A

promotes the activity of intestinal bacteria

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8
Q

how does dietary fibre help weight control + reduce chance of obesity

A

dietary fibre rich foods require more time to chew => make people feel full easily => eat less food

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9
Q

how does dietary fibre help stabilise blood glucose level + control diabetes

A

soluble dietary fibre slows down the absorption of sugar

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10
Q

how does dietary fibre help lower blood cholesterol level, prevent heart disease

A

soluble dietary fibre combines w bile => enhance bile excretion, lower blood cholesterol level

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11
Q

functions of water

A

main component of cytoplasm of cells (medium for chemical reactions to take place in body cells)
• main component of blood (transports substances around body)
• solvent for wastes that leave the body in solution form (urine / sweat)
• makes up body secretions (digestive juices)
• regulates body temperature thru evaporation of sweat (act as a cooling agent in organisms, good temperature buffer)

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12
Q

how does our body lose water

A

body loses water thru urination / sweating

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13
Q

how much water should we drink in a day

A

drink 250*6-8 cm^3 of water/day

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14
Q

deficiency disease of water

A

dehydration => poor digestion + constipation

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