carbs Flashcards
carbs are critical and primary energy source for
nerve cells
rbcs
and the brain
carbs play vital roles in supporting body tissues like
mucus
cell to cell communication
support brain and nerve cell functioning
preferred dietary sources for carbs
whole foods
fiber-providing foods
carbs have reduced…
refined sugars(empty calories)
adults and children need how many grams of carbs per day for the brain
130 g
what percentage of calories should be from carbs
45-65%
for men through age 50, how much fiber is needed
38g
51 and older men, how much fiber is needed
30g
women through age 50, how much fiber is needed
25
women 51 and older, how much fiber is needed
21g
soluble fibers
dissolve in water
form gels
viscous
not digested
fermented by colon bacteria
insoluble fibers
tend to retain shape and texture
fiber offers a variety of health benefits when consumed from good sources,
reduces risk of heart disease and stroke
reduces risk of diabetes
improves digestive tract health
promotes health body weight
in order for fiber to do its best work, these three things are needed
adequate fiber and fluid intake
regular daily physical activity
in the small intestine fiber binds with
water
minerals(iron, calcium, magnesium)s
soluble fibers binds with
fats including cholesterol
bile containing cholesterol
bacteria fermenting soluble fibers within colon produce
biotin ( a B vitamin)
vitamin K
fatty acids
mixture of gases
the soluble fibers slow down the digestion of
starches and sugars
small intestine cells absorption of monosaccharides
the liver releases
glucose to the blood returning to the heart at a slower pace which lessens the chance that blood glucose level will rise after eating or drinking carbs
by having an adequate amount of soluble fiber in their diet, a person with diabetes may more easily control their
blood glucose levels and avoid the dangerous blood glucose spikes
insoluble fibers absorbs and swells with
water creating a bulky mass which helps the muscles of intestines move chyme and fecal material
end result is a reduced risk of
diverticula becoming infected
the swelled insoluble fiber mass have
reduced pressure within the GI tract
reduced the risk of diverticula becoming infected
symptoms of diverticulitis can include
nausea
vomiting
stomach pain
abdominal pain
cramping
fever
chills
