Nutrition Flashcards
Why is eating oatmeal good for the gut?
It clears away the bile, which consists of 70% cholesterol. Therefore clearing it, forces the body to take out more cholesterol as opposed to recycling it.
How much fiber should I consume in a day?
25g
Your lean muscle mass decreases by 3% every year as you age. Hence weight gain. Muscle mass is important for your BMR. How to fix this problem?
By gaining lean muscle mass, you gain BMR so can consume more calories!
What can increase thermos effect (digestion)
Exercising a little after you eat
What can cause constipation and how do you treat it?
Stress and too much iron - treat with fiber and exercise
What % BMR make up our daily calorie needs?
60-75%
Muscle mass determines BMR which is why men have higher BMR than women
What makes up your total energy expenditure?
BMR, Thermic effect of food (10-30%) and physical activity.
How to check for hydration?
Check urine color, should be pale lemonade
What are Simple carbs/sugars and what is their affect?
Monosaccharides ( galactose, glucose, fructose) and disaccharides (sucrose - table sugar, maltose, lactose - milk sugar). It takes 1 enzyme to split a disaccharide, therefore it’s easier and quicker to breakdown, we feel the affect quicker and get a quick energy boost. However, these sugars have high calorie count.
What are complex carbs and their function?
Polysaccharides- 20+ sugar units, they take longer to break down and their component parts to be absorbed, therefore using up more energy and calories to break down the food.
What is a Glycemic index
Measures how quickly blood sugar rises after ingestion of carbs. If you eat a high glycemic index food - produce more insulin.
Lower glycemic index foods include oatmeal, whole grains, non tropical fruits, legumes, beans and peas.
What are the functions of fiber?
Insoluble fiber— Regular bowel function - whole wheat, nuts, vegetables.
Soluble fiber forms a gel when dissolved in water and can help lower cholesterol and control blood sugar levels. (Oatmeal).
Increase fiber content by eating fruit/veg with peel! Lentils black beans, brown rice, high fiber breakfast cereal.
What is protein and it’s function?
Protein in an indispensable nutrient as we cannot make it ourselves and is found throughout every tissue in the body. It’s composed of enzymes (cofactors in chemical reactions and powers hemoglobin that carries oxygen to blood), and essential and nonessential amino acids.
Main function is repairing tissue /muscular contraction, immune function, transportation of drugs, vitamins, minerals throughout our body.
What are complete and incomplete proteins.
Complete - mostly animal produce and soybean
Incomplete - bread, nuts, rice, beans and vegetables. Mix to complete proteins.
How much protein do you need?
About 0.8 g per kg of body weight.
