Health-and-Nutrition/C2/Junk-food/English-timed
From Script | Spoken-Tutorial
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| 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. |
