Carbohydrates Flashcards
AMDR for CHO
45-65% of total energy
225-325kcal/2000kcal
RDA:
UL:
130g (only reflects amount needed for brain function)
no UL
Glycemic response
extent to which food raises blood sugar
Glycemic index
scale ranking CHO-containing foods by how much they raise blood sugar levels after consumption, high glycemic index=empty calories
Glycemic load
[glycemic index]x[g of CHO]
Glucose is the ___ energy source, preferred by ___ body parts
primary/most
Monosaccharides: chemical formula is ___
- ___: blood sugar, in every disaccharide
- ___: sweetest, in fruits, honey, and artificial sweetener
- ___: naturally present in dairy products
C6H12O6
glucose
fructose
galactose
Disaccharides: formed by ___ reactions which releases one ___ per bond formed, broken by ___.
- maltose = ___+___
- ___ = glucose+fructose
- ___ = galactose+___
condensation H2O/hydrolysis glucose/glucose sucrose lactose/glucose
Polysaccharides:
- ___: human storage form of glucose, highly ___
- starch: ___ storage form of ___, branches or unbranched, digestible
a. ___ starch: ___ digestion, acts like fibre - Fibre: ___ component of plants, resists ___, can be fermented to break down
a. ___ fibre: viscous, fermentable, often gummy, adds ___
b. ___fibre: tough, less fermentable, tough/stringy/gritty
glycogen/branched
plant/glucose
resistant/resists
structural/digestion
soluble/thickness
insoluble
Starch digestion pathway:
- mouth: amylase (in saliva) begins digestion
- stomach: inactivates enzymes and stops digestion
- small intestine/pancreas: pancreatic amylase is secreted to continue digestion, along with maltase, sucrace, and lactase
- monosaccharides are absorbed
Fibre digestion pathway:
- mouth: mechanical breakdown crushes it and saliva moistens it
- stomach: not digested, delays stomach emptying
- small intestine: not digested, delays absorption
- large intestine: bacterial enzymes turn fibre into short chain f.a. and gas, this holds water, regulates bowel activity, and draws things like cholesterol out of the body with it
___ and ___ enter intestinal cells via active transport while ___ used facilitated diffusion. In the ___ fructose and galactose are converted to glucose
glucose/galactose
fructose/liver
Lactose intolerance:
symptoms of intolerance are caused by the absence of lactase, somewhat genetic but can increase/develop with age, undigested lactose holds water in the lumen and lactic acid, methane, and H in the colon
What are the symptoms of lactose intolerance?
nausea, diarrhea, cramping, bloating, gas,
Dietary fibre AI:
UL:
DV:
38g/day (men), 25g/day (women)
no UL
25g/2000kcal