Chapter 8 Body Health PDF

FOR ONLINE USE ONLY DO NOT DUPLICATE Chapter Eight Body health Introduction...

FOR ONLINE USE ONLY DO NOT DUPLICATE Chapter Eight Body health Introduction LY In Standard Six, you learnt about health services provided to various groups of people and the characteristics of each group. In this chapter, you will learn about the concept of a balanced diet and diets N for various groups of people. You will also learn about the importance of doing physical exercise and the risks of not doing physical exercise O for various groups of people. The competencies developed will help you to build good health and prevent diseases. The concept of a balanced diet SE U Think Characteristics of a person with good health E N Good health is a state of the body to be physically and mentally well. LI One of the things that contribute to good health is eating a balanced diet. A balanced diet is a meal which contains the right proportion of different N groups of food nutrients. This meal includes all major groups of food which are proteins, carbohydrates, fats and oils, vitamins and minerals. O Protein-rich foods include meat, mushroom, fish, milk, beans and peas. The function of proteins is to build up the body and make it grow. This R type of food is also responsible for building new cells to replace the old or FO dead cells. Carbohydrate foods such as cassava, potatoes, rice, yams, bread and banana give heat and energy to the body. These food types enable the body 91 SCIENCE AND TECHNOLOGY STD 7.indd 91 26/07/2021 12:00  FOR ONLINE USE ONLY DO NOT DUPLICATE to perform various activities such as playing, tilling, walking, and running. Likewise, foods which contain fats and oil, such as coconut, groundnuts, sunflowers, and butter, give the body heat and energy. Vitamin-rich foods are vegetables and fruits, such as pawpaws, oranges, avocado, apples, cabbages, spinach, and carrots. These foods enable the body to protect itself from various diseases such as high blood pressure, diabetes, cancer, flu, diarrhoea, and recurring fevers. Cabbages, carrots, eggplants, and green vegetables are some examples of foods rich in minerals. These minerals are calcium and phosphorous. They help to build and strengthen LY body muscles, bones and teeth. The body also needs enough water to perform its functions properly. N Therefore water should be part of the meal. Water contains several minerals such as sodium, potassium, iron, calcium and magnesium. These minerals O help various body systems to perform their functions properly. Water helps in regulating body temperature, digesting of food, and absorbing of nutrients SE from the food. It also helps the body to remove toxins and body wastes. Exercise 1 U Answer the following questions: 1. What is a balanced diet? 2. List the main types of food groups. E 3. Why is it important to eat fruits and green vegetables? N 4. What is the importance of water in the body? LI 5. List three examples of foods which contain (a) proteins N (b) carbohydrates (c) fats O (d) vitamins. R Nutritional requirements for different groups of people FO Nutritional requirements vary depending on the age of people, activities they do, and health status. These groups include children under five years old, youths, manual workers, sedentary workers, pregnant women, sick people, and the elderly. 92 SCIENCE AND TECHNOLOGY STD 7.indd 92 26/07/2021 12:00  FOR ONLINE USE ONLY DO NOT DUPLICATE Meals for children under five years old Children of this age are normally at risk of getting malnutrition and various diseases if they are not given foods containing enough nutrients. This is because their immunity is weaker than that of most adults. A balanced diet for children includes a mixture of foods with various nutrients to help them obtain necessary requirements for their bodies. These nutrients enable them to grow well both mentally and physically. Eating a balanced diet LY enables children to recognise the taste of various foods, hence develop skills and eating habits that will last for their lifetime. N This group needs to be given a balanced meal that contains soft foods, which they can manage to eat. Such children should be given foods containing O large amounts of proteins since they are at the stage of rapid growth. The foods include milk, meat, fish, beans, peas, cowpeas, and eggs. Milk is the SE main food for young children, and it is the main source of proteins. Milk helps to build the child’s body, strengthen its immunity, and develop the brain. It is also one of the best sources of calcium and vitamins A and D, which U help to build and strengthen the child’s bones, teeth, eyes, muscles and the brain. E N During this period, children like to play different kinds of LI games. Therefore, they should be given enough food rich in N carbohydrates to provide their O bodies with energy. Children should be given enough foods R which contain vitamins and minerals as shown in Figure FO 1. These foods will enable their bodies to protect themselves from different types of diseases. Figure 1: A meal for a child 93 SCIENCE AND TECHNOLOGY STD 7.indd 93 26/07/2021 12:00  FOR ONLINE USE ONLY DO NOT DUPLICATE Activity 1: To plan a balanced meal for a four years old child Plan a balanced meal for breakfast, lunch and dinner for a four years old child. Meal for youths A youth is a person aged between 18 to 35 years old. During this period, the body continues to grow rapidly; thus, the youth needs a meal which LY contains enough nutrients which build, protect and give the body heat and energy. At this age, the youth is involved in various activities such as sport, N farming, and prolonged studying. Therefore, it is important for the youth’s meal to contain sufficient amounts of nutrients and in the right proportions O of all types of foods. This will enable the youths to do their activities in good health. See Figure 2. SE Fats and oils U Food rich in proteins E N Fruits LI Vegetables N Food rich in O carbohydrates R Figure 2: Meal ratio for a youth FO Activity 2: To plan a balanced meal for a youth Plan a balanced meal for breakfast, lunch and dinner for a youth. 94 SCIENCE AND TECHNOLOGY STD 7.indd 94 26/07/2021 12:00  FOR ONLINE USE ONLY DO NOT DUPLICATE Meal for manual workers People who are involved in manual jobs include porters, wheelbarrow and trolley pushers, auto mechanic or automotive technicians, and masons. People in this group need to eat a balanced diet just like other groups. They should eat a sufficient amount of food containing carbohydrates and proteins and a small amount of fats to give their bodies enough energy to perform heavy work. They should also drink enough water to facilitate digestion of food to give the body energy and to replenish the lost water LY through sweating. See Figure 3. N Fats, salts and O sugar SE Food rich in proteins U Green Fruits vegetable E N Food rich in carbohydrates LI N Figure 3: Meal ratio for manual workers O Activity 3: To plan a balanced diet for a manual worker Plan a balanced meal for breakfast, lunch and dinner for a manual worker. R FO Meal for sedentary workers Sedentary workers are a group of people who are doing jobs which do not require a lot of energy. This group includes clerks, secretaries, librarians, 95 SCIENCE AND TECHNOLOGY STD 7.indd 95 26/07/2021 12:00  FOR ONLINE USE ONLY DO NOT DUPLICATE and other officials. These people need a small amount of carbohydrates and fats. They often spend much of their time sitting while doing their duties. People in this group need to eat a balanced diet containing a high amount of fruits and fresh green vegetables as shown in Figure 4. Fruits and fresh green vegetables reduce, regulate and maintain the body weight. These foods help sedentary workers to avoid the risk of being overweight and obese. Fruits and vegetables also help to reduce the risk of getting diseases LY such as high blood pressure and diabetes. N O SE U E N LI N O Figure 4: Meal ratio for sedentary workers R Activity 4: To plan a balanced meal for a sedentary worker FO Plan a balanced meal for breakfast, lunch and dinner for a sedentary worker. 96 SCIENCE AND TECHNOLOGY STD 7.indd 96 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE Meal for pregnant women Pregnant women need a balanced diet, which contains sufficient nutrients to improve their health and of the developing child. See Figure 5. They should eat meals which contain enough protein to support the development of the foetus. If the pregnant woman is not given meals which contain enough nutrients, there is a risk of giving birth to a child with health problems. Example of these problem are low weight, mental retardation, and anaemia. They should also eat foods which contain enough vitamins and minerals to LY prevent them from various diseases. These foods will enable the muscles and bones of the foetus to develop well. Normally, every meal eaten by a pregnant woman can either positively or negatively affect the development N of the child. Minerals like iron and vitamins such as folic acid are important O to ensure proper growth of the foetus. They also ensure that the mother has enough blood for safe delivery. For example, if a pregnant woman is deprived of essential minerals and vitamins in her diet, she can give birth SE to a child with defects in the muscles, bones, and the brain. U E N LI N O Figure 5: Balanced meal for a pregnant woman R Activity 5: To plan a balanced meal for a pregnant woman FO Plan a balanced meal for breakfast, lunch, and dinner for a pregnant woman. 97 SCIENCE AND TECHNOLOGY STD 7.indd 97 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE Meal for patients A person who cares for a patient should ensure that the patient is always given a balanced meal, because it helps to improve the body immunity against diseases. The meal also helps patients to gain energy and other essential nutrients. When a person is sick, he or she loses appetite and the ability to eat. Therefore, the patient should be given a small amount of food several times in a day. Patients should be given meals rich in proteins, vitamins, and minerals to replace the cells and tissues destroyed LY by various diseases. These foods will also help the patient to strengthen his/her muscles, bones, and body immunity to prevent him/her from further disease attack. N O Dietary requirements for patients vary depending on the type of disease. Therefore, a balanced meal is given based on the type of disease and advice given by the medical doctor. For example, an anaemic person should also SE eat a meal with plenty of fresh green vegetables. The patient should also eat foods rich in iron such as meat, liver and fish to increase the ability of the body to produce red blood cells. U A patient with high blood pressure should not eat foods with high amounts of salt and fats. Salt increases heart rate to pump blood in the body. Fats E narrow blood vessels and surround the heart. As a result, the heart fails to N pump enough blood. Hence, the heart uses a lot of energy to pump enough blood to all parts of the body. This condition results into high blood pressure. LI A person with low blood pressure should eat foods with the right amount of salt. This is because the sodium found in the salt raises blood pressure. N A diabetic patient needs to reduce carbohydrate intake because such intake O raises sugar level. Generally, patients are supposed to eat a balanced diet following advice from health experts. R Meal for elders FO This is a group of people whose bodies have reached the limit of growth. Elders should eat meals which are rich in vitamins to protect them from 98 SCIENCE AND TECHNOLOGY STD 7.indd 98 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE recurring diseases. This is because, during this period, their body immunity is reduced. They should also eat foods rich in minerals to strengthen their bones, eyes, and body muscles. They should also eat small amounts of carbohydrates. This will help them get energy to perform simple work and avoid the risk of being obese. Elders are also required to eat foods rich in proteins. These foods will help them to replace dead cells and tissues. The bodies of older people are weak; thus, they need close monitoring and LY care. Most of them have a limited ability to eat. Therefore, they should be regularly given small amounts of food in a day to help their bodies get the required amount of nutrients. N O Activity 6: To plan a balanced meal for elders Plan a balanced meal for breakfast, lunch and dinner for the elderly. Exercise 2 SE U Answer the following questions: 1. What particular types of foods should be given to children under five years? E 2. (a) Which types of nutrients do you get when you drink milk? N (b) What are the functions of the nutrients mentioned in (a) above LI in the human body? 3. Why does a sick person need meals which contain a sufficient amount N of proteins and vegetables? 4. Group the following foods according to their food groups: Ugali, O mango, fish, soy, coconut, orange, rice, carrot, jackfruit, cashew nut, cassava, spinach, groundnut, and meat. R 5. Explain why it is important for pregnant women to eat food rich in FO proteins. 99 SCIENCE AND TECHNOLOGY STD 7.indd 99 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE Physical exercise for various groups of people Physical exercise is important for building good health. The ability and capacity to exercise vary based on age, work, and the health status. Physical exercise for children under five years old Normally, children are always active when they are healthy. Therefore, they do not need specific types of physical exercise since they are always busy with various activities. They like to draw and create various objects LY which help them to build their creativity. Children like to play with various objects such as dolls. They also like to transfer things from one place to another. They like to throw or catch a ball, climb chairs and ride bicycles N as shown in Figure 6. They also like to jump and run. Such physical exercise helps them to build and improve their muscles and enables them O to master various skills in their lifetime. SE U E N LI N O Figure 6: Physical exercise for children Physical exercise for youths R Youths can do various types of physical exercise without getting serious FO side effects. They can play various games such as football, hurdles, and running. Some of these games are shown in Figures 7 and 8. Youths can do manual work such as farming, masonry, and lifting heavy loads. This is because their muscles and bones are fully developed. 100 SCIENCE AND TECHNOLOGY STD 7.indd 100 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE LY N Figure 7: Football game O SE U E N LI N Figure 8: Netball game O Physical exercise for sedentary workers Sedentary workers are supposed to do physical exercise to make their R bodies active. This group is at risk of getting diseases such as high blood pressure, cancer, diabetes, and bone diseases. Physical exercise helps FO them to reduce the risk of getting such diseases. It also improves their body immunity, muscles, bones, and reduces the risk of getting obese. The types of physical exercise that can be done by this group include rope skipping, running, walking and others. Figure 9 shows some of these exercises. 101 SCIENCE AND TECHNOLOGY STD 7.indd 101 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE LY N O Figure 9: Physical exercise for sedentary workers Physical exercise for pregnant women SE A pregnant woman should do light physical exercise such as walking as shown in Figure 10. Other types of physical exercise that can be done U include stretching the neck and arm muscles. A pregnant woman should seek medical advice before exercising to avoid affecting the developing unborn child. Exercising helps the pregnant woman to strengthen her E muscles and control body weight, thus, enabling her to have easy delivery. It also makes a pregnant woman to feel comfortable and relieve fatigue. N LI N O R FO Figure 10: Physical exercise for pregnant women 102 SCIENCE AND TECHNOLOGY STD 7.indd 102 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE Physical exercise for elders Elders need to do light physical exercise that will help them strengthen their muscles and bones. Such exercise includes walking, stretching their body parts, and doing simple activities, which can be managed by their bodies as shown in Figure 11. Exercise help elders to improve blood circulation, control body weight, and activate their bodies. LY N O SE U E Figure 11: Physical exercise for the elderly N LI Advantages of doing physical exercise It is recommended to do physical exercise for at least 30 minutes everyday. N Doing physical exercise regularly help (a) to have good health; O (b) to strengthen the functioning of various body systems such as circulatory, digestive, and excretory systems; R (c) to strengthen body immunity against diseases; (d) to reduce the risk of getting diseases such as high blood pressure, FO stroke, cancer, diabetes, and arthritis; (e) to prevent stress and depression; (f) to activate the brain and refresh the body; and (g) to strengthen relationship with other people. 103 SCIENCE AND TECHNOLOGY STD 7.indd 103 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE Negative effects of not doing physical exercise Failure to do physical exercise can result into the following: (a) Some of the body systems and the brain will not function properly, and the body may fail to act on emergencies; (b) Body immunity can be affected; hence, a person will be at risk of getting various diseases; (c) Increase in body weight which may make a person obese and deform his or her body shape; LY (d) Getting weight related diseases such as high blood pressure, diabetes, and heart problems; (e) Reducing thinking capacity and quick decision making; and N (f) Getting depression and general weakness of muscles and bones. O Activity 7: Doing physical exercise and netball SE Requirements: Skipping rope, sport shoes and clothes, balls for football Steps U 1. Take the skipping rope and play rope skipping. 2. Continue playing games such as football and netball based on your capacity for two weeks. E 3. Discuss with your fellow pupils the changes which you feel in your N body before and after exercising for two weeks. LI Exercise 3 N Answer all questions in sections A, B and C. O Section A Choose the most correct answer and write its letter in the box provided. 1. The following are the types of physical exercise EXCEPT__________. R (a) walking FO (b) playing ball (c) rope skipping (d) listening to music 104 SCIENCE AND TECHNOLOGY STD 7.indd 104 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE 2. Playing football is more appropriate to __________. (a) pregnant women (b) children under five years (c) elders aged 70 (d) youths 3. A balance diet is a meal which contains __________. (a) nutrients from fats, carbohydrates and proteins LY (b) nutrients from proteins, carbohydrates, fats, vitamins and minerals (c) nutrients from vitamins, minerals and proteins N (d) nutrients from vitamins only O 4. The following mineral is essential for strengthening bones and teeth__________. (a) Iron (b) Magnesium SE (c) Calcium U (d) Potassium 5. The main function of vitamins is helping the body to__________. (a) get energy for working E (b) have enough heat N (c) grow and increase in size (d) be protected from diseases LI N Section B 6. Write TRUE for a correct statement and FALSE for an incorrect O statement. (a) The foods which are rich in mineral nutrients help to build the R body. __________ (b) The main function of protein nutrients is to protect the body FO against diseases. __________ (c) Doing physical exercise strengthens the body and regulates its weight. __________ 105 SCIENCE AND TECHNOLOGY STD 7.indd 105 26/07/2021 12:01  FOR ONLINE USE ONLY DO NOT DUPLICATE (d) Lack of physical exercise leads to diseases such as high blood pressure, stroke, and diabetes. __________ (e) Manual workers are supposed to eat a lot of fats and lipids. __________ (f) It is advised to do physical exercise for at least 30 minutes a day to have good health. __________ Section C LY 7. Mention five types of physical activities which can be done at school. 8. Mention types of physical exercise which are appropriate for the following groups: N (a) Children under five years, O (b) The elderly, (c) Youths, and (d) Pregnant women. SE 9. Mention types of diseases which sedentary workers can get when they do not do physical exercise. U 10. What are the advantages of doing physical exercise? 11. What are the possible effects on a pregnant woman who does not do physical exercise? E 12. Why is it important for elders to do physical exercise? 13. Why is it important to do physical exercise in the morning or evening? N LI Vocabulary Balanced diet a meal that contains the main food groups N Clerk a person whose job involves keeping records or O performing general office duties Depression feeling of severe dejection or mood disorder that causes distressing symptoms that affect how you feel R or think FO Manual worker a person whose job involves working with hands 106 SCIENCE AND TECHNOLOGY STD 7.indd 106 26/07/2021 12:01