energy Flashcards
macronutrients
lipids, carbohydrates, water, and protein
micronutrients
vitamins and minerals
chemical composition
CH2O
explain how glucose molecules can combine to form disaccharides and polysaccharides
condensation reaction - the linking of a monosaccharide to another monosaccharide, disaccharide, or polysaccharide by the removal of a water molecule
saturated fats
no double bonds between the individual carbon atoms of the fatty acid chain. Saturated fats originate from animal sources, for example, meat, poultry, full-fat dairy products
unsaturated fats
one or more double bonds between carbon atoms within the fatty acid chain. originate from plant based foods like avocados and peanuts
essential amino acids
cannot be synthesized by the human body and must be obtained by diet
non-essential amino acids
can be synthesized by body
current recommendations for a healthy diet
approximate energy content per 100 g of carb, lipid, and protein
carb - 1760 kj
lipid - 4000 kj
protein - 1720 kj
diet between endurance and non-endurance
endurance must have higher amounts of carbs, and protein an fat intake is slightly higher
major dietary fats
triglycerides, phospholipids, and sterols
which dietary fat is most prevalent
triglycerides (95%), one molecules of glycerol and three molecules of fatty acids
glycerol and triglycerides
combine through condensation reaction, glycerol and 3 fatty acids to make triglycerides
different fatty acids
saturated, unsaturated, and polyunsaturated
saturated
max amount of hydrogen, four on each carbon, no double bonds
unsaturated
hydrogen atoms are missing, there are double bonds between carbons to make it unsaturated
monosaturated
A single double bond in the carbon chain.
polyunsaturated
Multiple double bonds between carbons
omega 3
The first double bond is located between on third carbon atom on the methyl end, fish and flaxseed
omega 6
The first double bond is on the 6th carbon from the methyl end, veggie oils/nuts/seeds
hydrogenated fats
Hydrogenation is a process in which a liquid unsaturated fat is turned into a solid fat by adding hydrogen, making it into a trans fat
proteins
second most abundant
amino acids
amino acids are organic (carbon based) compounds that combine to form proteins.
chemical comp of amino acid
On one end there is an Amine group, the other end there is a Carboxylic Acid group, in the center is a Carbon with a Hydrogen on one side and a Carbon Chain on the other.
protein-rich foods
Meat, fish, milk, dairy products, eggs, pulses ( beans, lentils and peas) and cereals all contain protein.
essential amino acids
valine, leucine, phenylanine,
protein
structural: Muscles, bones, skin and cells
Transport/Communication: Plasma proteins, hormones, receptors and neurotransmitters.
Protective: Antibodies, mucus, anti-inflammatory proteins.
Enzymatic: Digestion, metabolic pathways, O2 and CO2 transport.
protein deficiency
Lack of protein can cause:
- Impairment of growth and development
- Disease
- Death
outside cells, water does
Transport of nutrients, metabolites, waste products, hormones, and respiratory gases
Thermoregulation (sweat) and excretion (urine, feces)
Cell-Cell and Cell-Environment communication
Lubrication of joints and sliding filaments
micronutrients - vitamins
Regulate the process of energy release from food
Are important cofactors in various chemical reactions
types of vitamins
water-soluble and fat soluble
water-soluble
Vitamin C and B vitamins
fat-soluble
Vitamins E, D, A, K
minerals
Minerals are 4% of body mass
When ingesting, they are taken in amounts of grams and milligrams per day
trace elements
Trace elements make up 0.001% of body mass
When ingesting, they are taken in amounts of milligrams and micrograms per day
essential minerals
calcium, chloride, magnesium
essential trace elements
iron, iodine, fluoride
