carbohydrates

Question 1

whole grain vs refined grains

Answer 1

whole grain = all grain start as a whole kernel, which includes the bran,the germ and the endosperm

refined grains= processed to remove parts containing fibre, some vitamines, minerals and phytochemical

Question 2

negative health consequences of too much carbohydrates ?

Answer 2

-weight gain
-increase dental caries
- some chronic disease
-loss of high-fibre food benefits

Question 3

how much CHO do i need ?

Answer 3

according to the AMDR 45 - 65%

according to RDA 130g/day

AI for fibre = 38g/day for men, 25g/day for women

athletes AMDR can increase to 70-75% fue ti increase needs for endurance schedule

Question 4

three most common monosaccharides ?

Answer 4

glucose = one of the main sources of calories
-can cross blood-brain barrier

fructose= commonly found in honey, fruits and root vegetable

galactose=known as milk sugar

Question 5

disacggarides

Answer 5

2 singles units joined together

lactose= glucose+galactose;also called milk sugar

maltose= glucose+glucose

sucrose= glucose+fructose; found in sugar cane, honey

Question 6

food that contain simple and complex CHO

Answer 6

simples CHO found naturally
-fruit
-milk-based products
-white sugar, brown sugar
-molasses,honey,maple syrup
processed food
-pies,cookies,cakes
-soft drinks, energy frinks

complex CHO found naturally
-grains
-whole grains
-cereal
-legumes, black beans
-nuts , seeds
-fruit

Question 7

about sugars

Answer 7

naturally-occurring sugar= is the sugar found naturally within foods

free sugar= is the sugar no longer naturally-occurring state

added-sugar= is the free sugar that has been added to foods

total sugar=is a combination of free sugar and natural-occurring sugar

sweeteners= are food additives that are used to give products a sweet taste

Question 8

how much added sufar should we consume ?

Answer 8

just 5%

Question 9

benefits of fibre ?

Answer 9

• Fiber slow down the absorption for simple sugar which can help maintain health blood glucose levels
  -provided prebiotic
  -may decrease risk of colon cancer

Question 10

grams of fibre per day of mens and womens

Answer 10

for mens are 38g for women are 25g

Question 11

what is a simple CHO vs Complex CHO ?

Answer 11

Simple carbohydrates are sugar with little ring-shaped molecules made of carbon, hydrogen and oxygen

monosaccharides=single molecule/unit
-glucose
-fructose
-galactose

disaccharide= 2 singles units/molecule
-lactose
-maltose
-sucrose

complex Carbohydrates are formed when these rings link up together to make long chains

Question 12

different types of fiber?

Answer 12

Soluble fiber = dissolve in water
-helps to lower cholesterol
find in oats,legumes,barley
-broccoli, carrots, apples, pears, oranges, bananas

insoluble fiber= hold into water
find in skins of fruits and vegetables
nuts and seeds

Question 13

do you think its beneficial to decrease all simple sugars ? why ?

Question 14

how is blood glucose regulated in our body ?

Answer 14

insulin and glucagon work together in balance of blood sugar , glucagon breaks down glycogen to glucose in the liver , insulin enables blood glucose to enter cells where they use it to produce energy

Question 15

different types of diabetes ?

Answer 15

diabetes 1= when your body doesnt produce enough or non insulin , so the levels of glucose in the blood gets too higher

diabete 2= when your body have higher levels of insulin and glucose

Question 16

what is glucemic index ?

Answer 16

is a scale that ranks a carbohydrates-containing food or drinks by how much it raises blood glucoses after it is eaten or drank

Question 17

what is lactose intolerance ?

Answer 17

people who are unable to fully digest the sugar ( lactose) in milk

this produce diarrhea , gas, bloating

Question 18

what is fiber ?

Answer 18

a non-digestible carbohydrate

Question 19

what is glycogen and where is it stored and how is it used ?

Answer 19

glycogen is a form of energy storage in the body

the body stored in muscles and the liver
the glycogen stored in the liver can be used by other organs in the body
muscles just use it on the muscles

how it is used ?= when your eat the carbs are broken down in glucose some of the glucose are stored in the liver , the liver take that glucose and converted in glycogen , where your body need energy your liver send glycogen stored to provided energy , same happen in the glycogen stored in muscles