9.2 What and how much do we need to eat? Flashcards
What are the 6 main nutrients and why are they important?
1) Vitamins
2) Minerals
3) Water
4) Lipids
5) Carbs
6) Protiens
CARBOHYDRATES:
Importance?
What are they made up of?
What are the 3 types of carbs?
Monomer?
-> Immediate energy source (main energy source)
MADE UP OF:
Carbon
Hydrogen
Oxygen
THREE TYPES OF CARBS
-Monosaccharids (monomer)
–> Single sugar (i.e: gluclose or fructose)
-Disaccharides
–> 2 simple sugars combined
-Polysaccharides
–> Complex carbs
(i.e. starch and celluse, produced in plants and cannot be stored)
(i.e glycogen, stored in the liver and muscle, if accumulated withh be converted into fat, is able to convert back into gluclose.
PROTIENS:
importance?
Main functions (4)
Monomer?
20 amino acids, how many are the non-esstiental and the essential?
What are the differences between plant protien and animal protein?
Key building block of cells, involved in all metabolic acitivies and generates motion. Sometime serves as hormones (chemical messenger)
Main function:
Involved in the control of chemical activites as enzymes (i.e: digestive system)
Involved in movement of organisms (myosis in cells)
Involved in structure (Collagen)
Involved in hormones (related to growth)
Monomer:
Amino acids
12 proteins are non-esstiental
8 proteins are esstienal
Plant protein vs animal protein:
-Animal protein contains all of the needed amino acids (8), while having a higher concentration in protein
Plant protein, has a reduced concentration and lacks amino acids most of the time, therefore you msut eat a vareity of different types in a greater volumn to ereach the same effect as a meat protein
LIPIDS:
Importance?
Functions? (4)
Structure?
“Saturated fats vs unsaturated fats”
Essitental fatty acids importance?
Concentrated sources of chemical energy for the body (energery storages for long term)
FUNCTION:
Absorbs vitamins (A, D, E, K)
Main componet of cell membreances
Serves as protection because of insulation
Sex hormones are lipids (testosterone and estrogen)
–> Can be convereted into energy when the enrgy of carbs are used up.
Structure:
Backbone: Glycerol and it is bonnded to 3 fatty acids
(monomer) Triglyceride
SATURATED FATS:
-Single bondy
-Straight structure
-Solid at room temp
-Butter/meat
UNSATURATED FATS
-Double bond
-Bent structure
-“Good fats”
-Liquid at roomp temp
-Oils
Essentiral fatty accids cannot be produced in the body, and must be obtained in the environemnt
–> i/e Omega 3 (fatty accid)
->Found in oily fish, nuts, seeds, etc
-Important in maining good health and preventing heart disease and arthritis
Water
IMPORTANCE?
Function? (5)
How is water lost?
-> Body is made up to 55%-60% of water depending on what part of the body you are lookign at, necessary at for life and obtained by liquids or food intake
Functions
-> In the cell cytoplasm for chemical reactions
-> Elminates waste
-> Maintains blood volumn (Your body needs a certain amount of blood
-> Regulates body temperature
-> Keeps your skin/body moist
Lost through
Sweat
Urine
Respiration
Vitamins:
Importance?
Fat soulable vs water solube? (What does this mean) (Which vitamins?)
Vitamins: Organic molecules that the body requires in very small amounts. regulate cell functions, growth and devolpement
Each with a different function!
Fat soluble:
Vitamins that disoolve in fats
-> Can be stored in fat tissue for further usuage
-> It cannot dissolve in water
-> Extremely hard to elimante, therefore in high dosages can be toxic
Vitamin A: vision, healthy skin, bones
Vitamin D: absorbing calcium, forming bones
Vitamin E: Strengthening RBC
Vitamin K: Blood clotting
Water soluble:
Dissolves in the water and cannot be stored in the body
Excess quantities can be excreted by urine
Vitamin B: B1 is used for metabolizing carbs and muscle growth
Vitamin C: Healthy bones, teeth, etc
Mineerals
Importance?
4 main minerals?
Where do you get these minerals?
Inorganic elements that the body requires in small amouns, helping with metabolic process and to build and repair tissues.
-> Calcium and phosphorus
-Formation of bones, obtained by dairy
->Sodium
-Involved in nerve impluse transmissions and muscle contractions, helping deliver messages throughout the body
-> Obtained with salt
-> Iron
-Key componet of blood protein (hemoglobin)
- Within redmeat
->Oxygen
-Binds to iront componets of hemoglobin and is transported throughout the body
What is healthy eating? Canada’s food guide?
What is its goal
What is it dictated by?
How do you maintain weight
Healthy eating = well balenced diet, with the goal of energy intake = to energy output (the equation in maintaining body mass)
Canada food guide tels you… number of servings, serving size and kinds of food to eat.
Maintiaining weight is dictated by
1) Level of physical activity
2) Food consumed
3) Types of food consumed
Calories = energy content
What is BMI
Body Mass Index, ratio of height and weight
–> Estimation to your relative body fat
-> Not reliable because 150 on muslcular short person does not equal obese
What are the 3 eating disorders
Obesity
Anoerixa
Bullima
Obseity
What is it?
How do you treat it?
Excess amount of fat/weight that posses health risks
How? Genetic disorders/inactivity
Leads to risks of heart disease, respiratory problems, diabetes,
Treatment: Nutrientional therapy
Anorixia
WHat is it?
How do you treat it?
Pyscological disorder resulting in extreme dieting, excessve excersing, use of laxitives and diet pills.
–> Perceived themselves as overweight even when extremely underweight, distorted self perception
-> Inviduals with anoerixia cannot recognize that they have a problem, and it can become lift threatening
Treated: support, behavoural therapy, nutritentional therapy
Bulimia, how do you treat it? WHat is it?
-Psycological eating disorder, with a binge purge behavuour
-> Excessive eating followed by self-induced vommited or use of laxitaves to prevent or gain weight.
-> Ability to recognize their behaviour is abnormal
-> Gulty feelings
Treated by behavioural therapy, nutritional therapy, and continous support
What is a peptide bond?
A bond that holds amino acids together to form protiens.
