Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on '''junk''' food. |- | 00:04 | In this tutorial we will l..."

2020-05-15T05:37:55Z

Created page with "{|border=1 | <center>Time</center> | <center>Narration</center> |- | 00:00 | Welcome to the '''spoken tutorial''' on '''junk''' food. |- | 00:04 | In this tutorial we will l..."

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{|border=1
| <center>Time</center>
| <center>Narration</center>

|-
| 00:00
| Welcome to the '''spoken tutorial''' on '''junk''' food.

|-
| 00:04
| In this tutorial we will learn about:

|-
| 00:07
| Contents of '''junk''' food

|-
| 00:09
| and harmful effects of '''junk''' food on our body.

|-
| 00:14
| Any food can be considered as '''junk''' food depending upon three factors.

|-
| 00:20
| First two factors are ingredients

|-
| 00:23
| and the method of cooking.

|-
| 00:26
| The nutrient content of the food is the third important factor.

|-
| 00:32
| '''Junk''' food contains a high amount of sugar, salt, refined fat and refined flour.

|-
| 00:41
| Most of the '''junk''' food is usually prepared by frying or baking.

|-
| 00:48
| Many artificial colours, flavours and preservatives are added to these food.

|-
| 00:56
| This is done to enhance the taste, appearance and shelf life of the food.

|-
| 01:03
| '''Junk''' food are high in calories.

|-
| 01:07
| They have none or little amounts of '''protein''', fiber, '''vitamins''' and '''minerals'''.

|-
| 01:15
| A few commonly consumed '''junk''' food are deep fried salty snacks.

|-
| 01:22
| Majority of the fast food are also '''junk food'''.

|-
| 01:27
| For example: pizza, burgers, french fries, noodles, puff pastry, samosa, etc.

|-
| 01:39
| Some beverages are considered as '''junk''' food.

|-
| 01:43
| For example: cold drinks, fruit juices and artificially flavoured drinks.

|-
| 01:51
| Even caffeinated drinks, '''soda''' and energy drinks are included.

|-
| 01:57
| Sweets, deep fried sweets, jams, jellies, sauces, ketchups are also '''junk''' food.

|-
| 02:07
| Biscuit, cake, chocolate, candy, ice cream are other examples.

|-
| 02:14
| Let us now see the effect of '''junk''' food on our body.

|-
| 02:18
| '''Junk''' food which is high in sugar causes immediate rise in blood sugar levels.

|-
| 02:24
| As a result, the '''pancreas''' releases '''insulin''' in our blood.

|-
| 02:30
| '''Insulin''' is a '''hormone''' which acts like a key to open the cells.

|-
| 02:35
| The cells absorb sugar from the blood to provide us energy.

|-
| 02:42
| Excess sugar gets stored as fat in the body.

|-
| 02:48
| Regular eating of high sugar food can cause '''insulin''' resistance.

|-
| 02:54
| During '''insulin''' resistance, the body is unable to respond to '''insulin''' or use it.

|-
| 03:02
| Therefore, sugar is not taken up by our cells from the blood.

|-
| 03:07
| As a result, there is a rise in '''insulin''' levels and blood sugar levels.

|-
| 03:14
| The high '''insulin''' levels send signals for hunger to the brain.

|-
| 03:20
| The body starts craving more food even if it is not hungry.

|-
| 03:26
| This creates a vicious cycle and causes overeating.

|-
| 03:32
| Let us understand this with an example.

|-
| 03:35
| While eating a biscuit or ladoo, we can't restrict ourselves to one piece.

|-
| 03:42
| We crave to eat it more and more.

|-
| 03:45
| We mostly finish the entire packet of biscuits or many ladoos at a time.

|-
| 03:52
| This is because of the hunger signals which are sent to the brain.

|-
| 03:57
| Sugar also has an effect on blood pressure.

|-
| 04:02
| On eating food high in sugar and salt, our '''sodium''' level increases.

|-
| 04:08
| Sugar enhances the '''sodium''' absorption in the body by the kidney.

|-
| 04:14
| As a result, '''sodium''' gets retained in the body.

|-
| 04:18
| This causes an increase in blood pressure and water retention in the body.

|-
| 04:25
| As a result, puffiness in hands and feet can be seen.

|-
| 04:30
| Let me give you an another example.

|-
| 04:34
| After eating chips we usually feel thirsty.

|-
| 04:38
| This is because '''sodium''' levels in our blood increases on eating salty food.

|-
| 04:45
| The brain then sends signals of thirst so that we drink more water.

|-
| 04:51
| Drinking water will dilute the '''sodium''' levels in the body.

|-
| 04:56
| But, drinking juice or cold drinks will increase the sugar levels in the body.

|-
| 05:03
| This will result in a rise in the blood pressure.

|-
| 05:07
| Apart from sugar and salt, most '''junk''' food have a lot of refined flour.

|-
| 05:14
| Refined wheat flour is most commonly used.

|-
| 05:18
| These refined flours are low in fiber and lack essential nutrients.

|-
| 05:24
| Fiber has a very important role in the body.

|-
| 05:28
| It gets digested slowly

|-
| 05:31
| and gives us a feeling of fullness for a long time.

|-
| 05:35
| Therefore, when we eat '''junk''' food low in fiber, it gets quickly digested.

|-
| 05:42
| Our stomach gets empty very quickly and we feel hungry again.

|-
| 05:47
| Another important benefit of fiber is to maintain a healthy gut.

|-
| 05:53
| Our gut comprises of both good and bad bacteria.

|-
| 05:58
| Fiber promotes the growth of good bacteria.

|-
| 06:02
| Thereby, helping in proper digestion and absorption of nutrients.

|-
| 06:08
| Other benefits are strong immunity,

|-
| 06:11
| healthy skin

and reduced inflammation.

|-
| 06:15
| Fiber is also necessary for our stools to absorb water.

|-
| 06:21
| This makes the stools soft and bulky.

|-
| 06:25
| Thus, the stools moves easily through the intestine.

|-
| 06:31
| Since '''junk''' food is low in fiber, eating it regularly can cause constipation.

|-
| 06:38
| The other disadvantage is that '''junk''' food reduces the good bacteria in the gut.

|-
| 06:45
| This increases inflammation

|-
| 06:47
| and the risk of various diseases.

|-
| 06:50
| Some '''junk''' food are high in refined fats like '''trans-fat'''.

|-
| 06:56
| Cakes, biscuits, baked products, margarines, vanaspati all have '''trans-fat'''.

|-
| 07:05
| '''Trans-fat''' raises the level of bad cholesterol

|-
| 07:08
| and lowers good cholesterol.

|-
| 07:11
| Cholesterol is a type of fat found in our blood.

|-
| 07:16
| Good cholesterol helps in proper working of the brain, skin and heart.

|-
| 07:23
| But, excess of bad cholesterol is not good for our health.

|-
| 07:28
| Mostly fried '''junk''' food is prepared using oils containing '''omega 6''' fatty acid.

|-
| 07:35
| Examples are sunflower oil, safflower oil, soybean oil.

|-
| 07:41
| Even corn oil and cottonseed oil are included.

|-
| 07:46
| The '''omega 6''' in these oils raises the level of bad cholesterol in our body.

|-
| 07:52
| Excess of bad cholesterol gets deposited on the walls of our blood vessels.

|-
| 07:58
| Excess of '''omega 6''' fatty acid also enhances inflammation in the body.

|-
| 08:06
| This results in the development of '''insulin''' resistance and heart diseases.

|-
| 08:12
| Excessive consumption of '''junk''' food has many harmful effects.

|-
| 08:17
| Obesity, high blood pressure, diabetes are the most common.

|-
| 08:23
| They can also cause a risk of increased bad cholesterol and heart diseases.

|-
| 08:30
| Sleep disturbances

or development of cysts in the ovaries can also happen.

|-
| 08:37
| Eating too much '''junk''' food can upset the stomach.

|-
| 08:42
| You may experience nausea, vomiting and reduced appetite.

|-
| 08:48
| Other effects of '''junk''' food are dental caries, allergies and cancer.

|-
| 08:54
| '''Junk''' food lacks the necessary nutrients to keep our body healthy.

|-
| 08:59
| Therefore, eating too much '''junk''' food can weaken our immune system.

|-
| 09:05
| Due to which we may often feel tired and weak.

|-
| 09:09
| Usually, we are not aware about the ill effects of '''junk''' food on our health.

|-
| 09:14
| Without giving a thought we eat them regularly in large amounts.

|-
| 09:20
| Therefore, we should be careful about choosing our food so that we stay healthy.

|-
| 09:27
| This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Junk-food/English-timed - Revision history

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on '''junk''' food. |- | 00:04 | In this tutorial we will l..."