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Ace Health Coach > Macros > Flashcards

Macros Flashcards

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1
Q

Monosaccharides

A 
Glucose-predominant sugar
Fructose- fruit/ sweetest
Galactose- lactose (milk)
                - maltose, sucrose(glucose +fructose) (table)
Mono usually joined into di/olgi/poly
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2
Q

Types of Sucrose

A
  • Raw, granulated, brown, powdered (all sucrose)
  • Honey is natural sucrose (mix of fruc/gluc/suc)
  • corn sweeteners (corn syrup) glucose w/ maltose
  • sorbitol- glucose natural is some berries, lower GI than sugar
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3
Q

Insoluble fiber

A

-low viscosity
-Cellulose (whole wheat, bran, vege)
-hemicellulose (whole grain, bran)
-lignin (vege, wheat, fruit w/ edible seeds)
-increase fecal bulk, laxative effect
25-35g needed

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4
Q

Non caloric sweeteners

A

-Calorie free because body cant metabolize
-Aspartame- equal, nutrasweet
-AcesulfameK- sunnet, sweetone
Saccharin
-Sucralose-Splenda
-neotame
-stevia- natural sugar-30x more sweet, no affect on blood sugar
(all approved in US, cancer study disproved

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5
Q

Oligo and poly

A

-Oligo-3-10 simple sugars
- fructooligo - mostly indigestible, may relieve constipation, improve tri levels
Polysac- long chain sugar molecule
- glycogen- animal based
- starch- plant based
> only poly fully digestible

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6
Q

Glycemic index

A
  • Ranks carbs based on blood glucose response

- high = fast, low = slow

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7
Q

Glycogen

Starch

A

-Most glycogen depleted before meat enters food supply
-starch - amylase small linear chain
amylopectin
> take longer to digest
- cellulose, hemi, lignin, guns, pectin
> indigestible fibers

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8
Q

Fiber

A
  • Dietary fiber- naturally in plant
  • functional fiber- isolated fibers added to food products
  • ‘total fiber’
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9
Q

Soluble fiber

A

High viscosity fiber

  • gum (oats, legumes, barley)
  • pectin (apples, citrus, strawberry, carrot)
  • psyllium seeds
  • slow gastric emptying (from stomach to intestine)
  • increase fullness, slow sugar release
  • interferes w/ absorption fat + cholesterol (binds to and excretes)
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10
Q

Metabolism and storage

A
  • glucose > cell > O2 + H2O = release ATP
    Or
  • carb/glucose > liver+muscle as glycogen (90g stored liver, 150g+ in muscle. Can increase 5x with training.)
  • excess carbs turn to fat over time
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11
Q

Fat
Healthy
Function
Bad

A
  • Mono and poly = healthy
  • insulation, cell structure, nerve transmission, vitamin absorption, hormone production
  • saturated + trans fat - clog arteries, cardiac/stroke
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12
Q

Fat structure

Fatty acid

A

Hydrogen, carbon, oxygen
- insoluble in water

Long hydrogen chains w/ even # carbons varying saturation of hydrogen

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13
Q

Saturated fat

A
  • Solid at room temp
  • Very stable
  • red meat, full fat dairy, tropical oils (coconut)
  • LDL- bad cholesterol
  • no dbl bond between carbons
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14
Q

Unsaturated fatty acids

A
  • 1 or more double bonds

- liquid at room temp, unstable, susceptible to oxidative damage w/ short lifespan

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15
Q

Monounsat fatty acids

Polyunsat fatty acids

A
  • 1 dbl bond
  • HDL- good cholesterol breaks down plaque buildup
  • olive, canola, peanut oils

-polyunsat
2+ dbl bonds
- corn, safflower, soybean oils, cold water fish

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16
Q

Essential fatty acids

A
  • body cannot produce
  • Polyunsat must come from diet
  • omega 3 (linolenic) or omega 6 (linoleic)
  • 3 forms omega
    • ALA (plant) EPA/DHA (egg yolk, cold water fish, shellfish
  • reduce blood clotting, dilate blood vessels, reduce inflammation, eye and brain development/function, reduce cholesterol
17
Q

Omega 3

A

AI for ALA- 1.1g/d (10% from EPA/DHA) - suggested to up to 250-500mg

18
Q

Omega 6

A
  • Flaxseed, canola, soybean oils, green leafy veg
  • increase blood clotting, inflammation
    > some needed
    5-10% of calories should come from omega 6
19
Q

Triglyceride

Trans fat

A

3 FA’s joined to a glycerol
> chemical form
Of most fats in food and body

Trans
Partially hydrogenated oil (man made)
> Tried to make unsat solid at room temp- increasing shelf life, by breaking double bond and adding hydrogen molecule. Turned out worse that sat fat

20
Q

Phospholipids

A
  • lecithin, sphingomyelin
    > similar to tri’s
    > water soluble at one end, insoluble at other
  • component of HDL removes plaque
  • liver, egg yolk, soybeans, peanuts, legumes, spinach, wheat germ, animal products
21
Q

Cholesterol (1)

A
  • fat like, waxy, 4 ring steroid structure
    Important to cell membrane function, bike acid for fat absorption, metabolize fat soluble vitamins (a d e k), make vitamin D, estrogen, testosterone
  • sat fat converted to cholesterol- main cause hypochesterolemia (high cholesterol)
22
Q

Cholesterol 2

A

Cholesterol combined with water soluble protein carrier in blood stream can turn to LDL (plaque). HDL removes send back to liver to be broken and excreted,

  • body made cholesterol - liver > cell
  • Consumed- small intestine > liver + fat
23
Q

Carbs
Energy:
Mono

A

Primary energy
Only sources for brain cells
Store energy/ fiber improves digestion and cholesterol
Mono: sugar-carbon w/ water attached

24
Q

Protein function

A
  • Major structural component of muscle, brain, nervous system, blood, skin, hair
  • transport mechanism for iron, vitamins, minerals, fats, oxygen, acid-base, fluid balance
  • form enzymes that speed up chemical reactions and create antibodies to fight infection
25
Q

Protein structure

A
  • Amino acids- carb w/ extra nitrogen- amino group group, sometimes also sulfur
  • protein forms when aminos join trough peptide bonds
  • complete protein, linear chain of aminos (3D peptide)
26
Q 
Amino acids
Essential
Nonessential
Protein quality
Complete/incomplete
A
  • e cannot be made by body
  • non can be made
  • amino composition, digerati ilium, bioavailability
  • animal products contain all essential aminos (+ soy and quinoa)
  • plants are incomplete
27
Q

Protein metabolism and storage

A
  • Constant breakdown and regeneration of body’s cells
  • immediate supplier comes from amino pool (I heated and recycled aminos)
  • body does not store protein
  • continuous recycle of aminos through removal/addition of nitrogen allows body to regulate
28
Q

Protein balance

A
  • measured in nitrogen balance (consumed:excreted, ideally 1:1)
  • negative = catabolic
  • positive = anabolic
29
Q

Carb digestion

A
  • carb digestion begins with saliva > a-amylase enzyme cleaves large poly into olgi or di > down throat to esophagus > peristalsis (throat muscle) push food to stomach > pass through stomach untouched into small intestine (where most absorption/digestion takes place) > pancreatic juices + bile from liver in duodenum (1st foot of S I) > food, now called chyme, passes to 2nd and 3rd portion of S I (jejunum and ilium (majority absorption) > lactase breaks down milk sugar, maltase by a-dextrinase, sucrose by trehalase into monosac > mono absorbs through brush border with villi projections > sugar in blood stream > to liver and to cells by insulin
30
Q

Protein digestion

A
  • protein must lose shape (denaturation) to be digested
  • digestion begins in stomach; once body anticipates eating stomach releases gastrin > stimulates stomach to release hydrochloric acid > causes denaturation and release of pepsin > pepsin breaks peptide bonds to shorten chains > stomach mixes and churns to release in small amts to SI over 1-4hrs > pancreas releases enzymes into S I > activates trypsin breaking protein into single-triple aminos. Di and tri aminos absorbed into intestinal epithelial cells > cleaved into single aminos > bloodstream > liver > liver removes nitrogen group (deamination- urea) or nitrogen moved to another compound (transamination - catabolic process)
31
Q

Fat digestion

A
  • lingual lipase begins process in mouth cleaving into smaller chains > to stomach for further breakdown from gastric lipase > mix and churn in stomach further breaks down into droplets for easier digestion > fat in S I triggers cholecystokinin > stimulates release gastric inhibitory peptide and secretin > decreases gut movement and slows digestion > S I bile acid emulsifies lipids > pancreatic lipase breaks down into FAs, cholesterol, lysolecithin > products of digestion and vitamins carried by micelles to Intestinal cells, diffuse across membrane and converted back to tri, chol > medium chains pass into portal circulation, long chains join apoprotein (chylomicron) > lymphatic system pass through thoracic duct > FAs in chylomicron delivered to working cells > lipoprotein lipase cleaves off FA > used in FA oxidation for energy > FA not used > liver > adipose tissue
32
Q

Waste

A
  • leftover in S I > ileocecal valve > 5 ft large intestine (few minerals and significant water reabsorption) making feces solid
  • food can stay in L I hrs to days
    Mouth > anus = 18-72 hrs
  • bowel movement 3x/d - 1x/3d
33
Q

Macros

A
  • magic wands

Enable body to produce enzymes, hormones, and other substances necessary for proper growth and development

Ace Health Coach (11 decks)

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