Chapter 11 (nutrition) Flashcards
Basic process of digestive system
- Digestion
- Secretion
- Absorption
- Motility
Gastrointestinal tract
Mouth, pharynx, esophagus, stomach, small intestine, large intestine (colon), rectum, anus
Glandular organs: salivary glands, liver, gall bladder, pancreas
Digestion
Process that dissolves and breaks down foods into molecules that can be absorbed by the body.
Secretion
- release of substances from exocrine glands
- works closely with the digestive process
- includes many secretions (saliva by salivary glands, blue by liver)
Absorption
Done in intestines
- uptake of digested molecules across a layer of epithelial cells lining the gastrointestinal wall
- molecules enter the blood or lymph to be distributed to body cells
Motility
- muscular contractions that mix and move the contents of the digestive tract forward
- propels the contents of the digestive tract forward
- mixes food with digestive juices that promote digestion
6 essential nutrients
- Proteins 12-15%
- Fats 30%
- Carbohydrates 55%
- Vitamins
- Minerals
- Water
* must be obtained from diet*
Energy measurements
1 kilocalorie= 1000 calories
1 lb= 3,500 calories
Calorie densities
Fats = 9cal/g Alcohol = 7cal/g Carbohydrates = 4cal/g Proteins = 4cal/g
Proteins
9 essential amino acids
20 amino acids
9 essential
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
Vitamins
- Water soluble (C)
Not stored, eliminated in urine - Fat soluble (A, D, E)
Excess stored in fat tissue, over consumption (A & D) can result in toxicity
Minerals
Inorganic because they do not contain carbon atoms
- approximately 17-21 essentials minerals
Macronutrients (major)= calcium, phosphorus, magnesium, soulful, sodium, potassium
Micronutrients (minor)= zinc, iron, copper, fluoride, iodine, selenium
Five food groups
- Grain products
- Vegetables and fruits
- Milk products
- Meat and alternatives
- Other foods (junk food)
Complete vs. incomplete proteins
Complete= supply all 9 essential amino acids (fish, eggs, milk, cheese)
Incomplete= don’t supply all 9 essential amino acids (beans, peas, nuts)
Types is fat (lipids)
Saturated= no double bonds exist (meats, eggs) Monounsaturated= one double bond exists (canola oil) Polyunsaturated= two or more double bonds exist (corn oil)
Hydrogenation
Turns what were double bonds in unsaturated fats to single bonds. Makes a more solid fat form of oil.
Carbohydrates
Primary source of energy in our diet (sugars, starches, fibre)
Monosaccharides= simples sugars (glucose) found if vegetables, fruits
Disaccharide= table sugar
Polysaccharide= found in bread, pasta, known as starches
Soluble vs. insoluble fibres
Soluble= has the ability to bind cholesterol-containing compounds in the intestines Insoluble= main function is to absorb water from intestinal tract
Calorie intake
Female: minimum=1600 calories/day
Male: minimum=200 calories/day
Carbohydrate loading
Practice of increasing muscle glycogen stores by gradually reducing the duration of training sessions during the week before an event, and progressively increasing the consumption of dietary carbohydrates.
Ergogenic aids
Substances that enhance work output, particularly as it relates to athletic performance.
Digestive system
- produces energy from food ingested
- transfers emergent rich nutrients, water, and electrolytes into your body’s internal environment.
Body types
Mesomorphs= amount of muscle (muscularity) Endomorphs= amount of fat (roundness) Ectomorphs= tall and thin (linearity)
