Optimal Nutrition for Optimal Health the digestive tract, since one level of acid in the digestive environ ment can promote the activity of one enzyme while simultaneousl suppressing the activity of another enzyme All enzymes in the body are sensitive to the level of acid in their immediate environment. However, some enzymes are activated by an acid environment, while others are suppressed by it. Similarly some enzymes are activated by alkalinity, which is the opposite of acidity; or they are suppressed by it. This response to acid concen- tration, or pH, allows the body to exercise a sophisticated level of control over the point at which enzymes turn on""turn off. Chewing has yet another important benefit that is little realized The longer you chew, the less food you will eat. Since most people seem concerned over their weight, this prolonged chewing habit is an important point since it results in a lower total consumption of calories. However, it is an important point for everybody larger meals will always be more likely than smaller meals to digest incompletely. This can lead to some degree of rotting and putrefac tion, with significant resulting toxicity, as I shall explain in chapter 2. The mind, through habit and reflex mechanisms is often the primary trigger that prompts you to eat. This largely intellectual hunger is satisfied completely only by engaging in the process of eating for a long enough period of time. If you devour a large amount of food in five to ten minutes, as many people do, your mind may still crave more. However, if you take twenty to thirty minutes to eat that same amount of food, you will start to notice that second portions no longer seem so attractive. Remember: few peo- ple really need to eat as much as they do. Short of real starvation, hunger is mostly a mental process, and the mind will not be satis fied if you stuff your face too fast, even if the caloric content of the food was substantial It is also important, especially to those readers desiring to lose weight, to realize that you shouldn 't eat if you're not hungry. This
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The Importance of Proper Digestion 5 might seem a silly point to make, but most people eat out of habit and when lunchtime or dinnertime rolls around, they are going to eat something, regardless of how little hunger they may feel. The nutritional lifestyle outlined in this book will have the effect of re ducing much of the hunger and many of the cravings for different foods that you may have now. In fact, most readers should be able to lose weight and strengthen their immune systems without hav. ng to deal with the unsatisfied pangs of real hunger at any time. Nothing could be sillier or more counterproductive to these health and weight goals than to proceed to eat when you are not even hun- gry. But many people do, and you need to be aware of this potential stumbling block at the outset. Be prepared to form a new habit: Don't eat unless you are genuinely hungry. THE STOMACH Once undergoing the critical step of being properly chewed, the semiliquefied food mass is squeezed down a muscular tube, the sophagus, to the stomach. The stomach is a far more sophisticated organ than most think. Rather than just being a passive sack for the groceries, the stomach plays a very active role in promoting proper digestion. The human stomach actually has two successive functional com partments. The first portion of the stomach, the anterior part, has less muscle in the wall and will expand to allow a temporary stor age of the food mass. The effects of stomach enzymes and acidity are less pronounced here, and the salivary ptyalin enzyme action can still remain active. However, before long, the food proceeds into the lower, posterior stomach, which is more muscular. The gas- tric juices, containing mucus, strong acid, and acid-activated pro- tein-busting enzymes, then begin their work on the food mass
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6 Optimal Nutrition for Optimal Health However, this substantially occurs only if adequate protein is pres ent in the food mass to reflexly stimulate the flow of the gastric juices. If starch alone is eaten, less of the acidic gastric juice will be reflexly released, and the starch digestion can proceed More gastric juice produces a more strongly acid environment, which will shut down the activity of starch-busting enzymes that are present. In- creasingly complex foods can present a wide range of protein con- tent to the stomach. virtually all foods contain at least minimal to trace amounts of protein and the amount of acid formed in the stomach will be related to the absolute amount of protein presented to the stomach Lavers et al. determined that different foods of value provoked vastly different acid secretion responses in the stomachs of dogs. Relative to a beef meal standard, haddock re- sulted in 100 percent more acid secretion, chicken 20 percent more vegetables 25 to 50 percent less, butter 60 percent less, and fruits 75 to 85 percent less. At rest, in the absence of any food the stomach tends to be ph neutral, with only minimal, if any, acid present Another mechanism that helps to determine the acid content of the stomach relates to the acidity level of the food that was eaten The more acidic the food eaten, the less acid the stomach will gen- erate. a high-protein food will be less well digested in the stomach if it is eaten with a highly acidic food such as sauerkraut, since the stomach will reflexly form less acid as well as less protein-digesting enzymes in response to the presence of such an acidic food. You will see that this principle is very important in reaching complete diges tion through the understanding of proper food combining, to be ad dressed in chapter 2. In addition to exposing the food mass to the digestive enzymes of the stomach, the musculature in the lower, posterior stomach queezes and churns the food, mixing it even further with the gas. tric acid and enzymes. This further promotes a greater meeting of the surface area of the food with the enzymes, which is directly
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The Importance of Proper Digestion 7 related to how effective those enzymes can be in breaking down the food. In a sense, this active massage of the food helps to continue the"chewing "of the food after it leaves the mouth The primary digestive enzyme activated by the stomach acid is pepsin. Pepsin serves to break down proteins, which are long strings of amino acids linked together, into smaller amino acid se quences called peptides. These peptides, along with the rest of the digesting food, then await the next stage of the process. a strong muscular sphincter at the bottom of the stomach, the pylorus, pre- vents any premature release of the stomach contents Before proceeding to the next portion of the digestive pathway, the intestinal tract, it is also important to know a little about how the stomach empties The pylorus at the bottom of the stomach serves not only to keep food from getting out of the stomach too prematurely, it also serves to let only a little of the digesting food or chyme, into the intestinal tract at a time. Food does not just di- gest in the stomach for a while and then quickly get dumped out all at once. As the food gets progressively digested in the stomach, the pylorus senses this and lets a little at a time out of the stomac Once the food mass has adequately liquefied and the food particles remaining have become small enough, the pylorus will start squirting no more than a teaspoon of chyme every thirty seconds or so out of the stomach. You will see why this is important after rou understand some of the food combining principles discussed in chapter 2. THE INTESTINAL TRACT The small intestine is made up of three distinct portions. In se- quence, they are the duodenum, the jejunum, and the ileum. The duodenum is the first segment to receive the food mass through the pylorus after its processing in the stomach. You should note that the
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8 Optimal Nutrition for Optimal Health additional digestive factors in the duodenum are alkaline in nature, and the acid-dependent stomach enzymes are typically shut down as soon as they are adequately mixed in with the alkaline duodenal environment. Defects in maintaining this alkaline environment can lead to duodenal ulcers, the most common form of ulcer disease, since the duodenum is ill equipped to deal with unneutralized stomach acids The duodenum receives important digestive factors from the pancreas, the liver, and the gallbladder, all of which are activated ir an alkaline environment. The pancreatic enzymes serve to break down the protein-derived peptides into amino acids, the carbol drates and starches into simpler sugar chains, and the lipids into fatty acids and glycerol. The bile from the liver and gallbladder coats the water-insoluble lipids, which enables the pancreatic en- zymes to attack them and break them down. This process is known as emulsification, which essentially serves a detergent function, al- lowing water-insoluble substances to be processed in a water-based envIr nt The lining of the duodenum begins the primary absorption of the broken-down food components. However, the jejunum, the next portion of the small intestine, completes most of this absorptive process. The lining of the jejunum, which is co microscopic fingerlike projections containing even more enzymes also serves to help complete the final breakdown of carbohydrates and peptides to single sugar molecules and amino acids before ab- sorbing them into the bloodstream. Vitamin absorption also takes place here. The fatty lipids in the diet are critical in promoting the absorption of the fat-soluble vitamins(A, D, E, and k The final portion of the small intestine, the ileum, completes most of the nutrient absorption that is to take place. Much of the bile gets reabsorbed here, effectively recycling it for later use. From the ileum, the food mass passes into the colon, or large in- testine. The colon absorbs few nutrients but it reabsorbs most of the
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