Exam Flashcards
Carbohydrates
Provides energy and serves as building blocks for bigger macromolecules, and ensures the proper functioning of the nervous system, the heart, and the kidneys.
Simple Carbs
Consist of one or two basic units. Examples include surcrose and glucose. Simple Carbs are more processed, digested faster, lower in dietary fiber, lower in vitamins and lower your performance.
Complex Carbs
Long chains of simple sugars that can be unbranched or branched. During digestion, the body breaks down digestible complex carbs into simple sugars, mostly glucose. Glucose is then trapsorted to all our macromolecules. Glucose can be stored in the body for fututre use.
Protein
Provides structure to bones, muscles and skin, and plays a role in conducting most of the chemical reactions that take place in the body. Amino acids are the simplest units of protein and are the foundations of it.
Fats
They are insoluble in water. The three main types of lipids are triglycerides, phospholipids, and sterols.
Vitamins
Organic compounds made by plants and animals that can be broken down by heat, acid or air. There are 13 of them.
Water-Soluble Vitamins
These vitamins cannot be stored in the body and therefore any excess is flushed from the system via urination. These vitamins include vitamin C and all of the B vitamins.
Fat-Soluble Vitamins
They do not dissolve in water, but are stored in one’s liver and fatty tissues for future use. These vitamins include A,D,E and K.
Minerals
Minerals are solid inorganic substances that form crystals and are classified depending on how much of them we need. Minerals exist in soil and water and cannot be broken down. Many minerals are critical for enzyme function.
Trace Minerals
Minerals that are only required in a few miligrams or less including molybdenum, selenium, zinc iron, and iodine.
Macrominerals
Minerals that are required in hundreds of miligrams such as calcium, magnesium, potassium, sodium, and phosphorus.
The Balance Act
Canadians are finding it harder to maintain a healthy body weight because of the easy and constant access to food and a decreasing need to move while accomplishing daily activities. To maintain a steady body weight, the energy spent should approximately equal the energy consumed.
Energy Balance
Energy balance also has to do with what’s going on in your cells. When youre in a positive energy balance (more in than out) and when you’re in a negative energy balance (more out than in), everything from your metabolism, to your hormonal balance, to your mood is impacted.
Calorie Expenditure
Calorie expenditure is the measurement of the number of calories you burn or use during any physical activity including breathing, walking, running, exercising, etc. The amount of calories you burn depends on the amount of muscles your body uses at once to perform that task you are doing. The more muscles you use, the more calories your body burns and the higher your calorie expenditure.
Total Daily Energy Expenditure
TDEE is the number of calories or energy burned in a single day. It is measured based on three factors; basal metabolic rate, thermic effect of food, and any physical activity you do.
Thermic Effect of Food: Energy used to digest and metabolize food
Physical Activity: Anything from crossfit to twiddling your thumbs
Basal Metabolic Rate: Calories you burn at rest
Basal Metabloic Rate
Your BMR measures the amount of calories your body needs to keep functioning while you are at rest. Factors that can affect your BMR include:
Gender
Weight
Height
Age
Ethnicity
Body composition
Genetic factors
Thermal Effect
The thermic effect of foods means the amount of energy our body requires to complete digestion, absorption, and disposal of ingested food. The amount of energy required varies for different foods. Fods with higher-thermic effects increase your metabolism more quickly because your body requires more energy to properly digest them. Foods high in thermal effect include:
Protein
Cabrs
Alcohol
Physical Activity
If an exercise is more intense or requires more muscles to complete, you will require more muscles to complete, you will require more calories to complete the task. It is important to find exercises that have a balance between the calories your body needs to burn and the calories you consume in a day.
Retaining Nutrients
Water-soluble vitamins are delicate and easily destroyed during preparation and cooking. To minimise nutrient losses:
Scrub vegetables rather than peel them, as many nutrients are found close to the skin
Steam vegetables instead of boiling them
When boiling vegetables, use a small amount of water and do not over boil them
Inlcude more stir-fry recipes in our diet. Stir-fried vegetables are cooked quickly to retain theri crunch (and associated with nutrients)
Gastrointestinal Tract
The functions of the gastrointestinal tract include:
Receives food
Releases nutrients from food
Delivers nutrients to the blood
Execretes indigestible foods (waste)
Digestive System
The digestive system is responsible for breaking down the larger chunks of food into smaller, simpler pieces that can be absorbed by the body. There are two types of digestion that occur throughout the food digestion process; physical or mechanical digestion and chemical digestion.
Physical Digestion
Physical or mechanical digestion is the name of the process when food is physically borken down into smaller parts. Eg. chewing your food
Chemical Digestion
Chemical digestion is when food is broken down into smaller pieces with the help of acids and enzymes in the body. This kind of digestion helps break food down into its smallest units or basic units. Each part of the body plays a separate role in chemical digestion and each has unique enzymes and acids they use to help the process along.
Digestive (Mouth)
Produces enzymes that acts on starch
Breaks up food and mixes with saliva
Bolus formed
Sensation of taste
