nutrition- carbs

Question 1

RDA of carbohydrate

Answer 1

No specific RDA.
*The RDA of carbs: 130 g/day for adults and children >1
year.
*based on the amount of glucose used by the
brain and erythrocytes.

Question 2

The important dietary monosaccharides with dietary sources.

Answer 2

-simple carbs.
-cannot be hydrolysed into a simpler form.
* Single sugar molecules.
* Immediately absorbed into blood.
glucose,fructose,galactose

Question 3

The important disaccharides with dietary sources.

Answer 3

sucrose
lactose
maltose

Question 4

The important dietary polysaccharides with dietary sources.

Answer 4

Complex carbohydrates
*more than 10 of monosaccharides unit.
*energy storage and structural support.
*must be broken down before being absorb into blood.
* starches and dietary fibres.

Question 5

Dietary fibres * Define

Answer 5

the nondigestible, nonstarch carbohydrates and lignin present intact in plants.

Question 6

• List the examples of dietary fibers with their sources

Answer 6

• Fruits.
• Leafy vegetables.
• Whole wheat legumes. *Rice bran and etc (mostly
  from plants).

Question 7

Mention RDA of dietary fibers

Answer 7

30 g/day

Question 8

explain benefits of dietary fibers

Answer 8

1. Prevents constipation
   ➢Fibres can absorb 10-15 times its own weight in water, drawing fluid into the lumen of the intestine.
   ➢This increases bowel motility and prevents constipation, besides reduces risk of haemorrhoids and diverticulosis.
2. Eliminates bacteria toxins
   ➢Fibres also absorb toxic compounds produced by intestinal bacteria.
3. Reduce risk for GIT cancers
   ➢The lower incidence of GIT cancers in vegetarians compared to non-vegetarians is attributed to dietary fibres.
4. Improves glucose tolerance
   ➢Fibres improves glucose tolerance by the body.
5. Reduces plasma cholesterol level
   ➢Consumption of soluble fibres reduces LDL-cholesterol levels.
   ➢Lowering LDL-C levels reduces the risk of heart disease.
6. Satiety value
   ➢Soluble fibres delays gastric emptying and result in a sensation of fullness (satiety).
   ➢reduced spike in blood glucose following a meal.

Question 9

Glucose:

Answer 9

*Cells use it as the primary source of energy and a metabolic
intermediate.
* The cells of the brain and nervous system depend exclusively on
glucose for their energy.
* Abundant in fruits, sweet corn, corn syrup, and honey.

Question 10

Fructose

Answer 10

*Found in fruits, juices,
AKA fruit sugar.
*Commercially, fructose is usually derived from sugar cane, sugar beets and corn.
For exp; High-fructose corn syrup (HFCS) is an artificial sweetener derived from corn syrup.

Question 11

Galactose

Answer 11

• Galactose rarely occurs as a monosaccharide in food.
  *It is usually chemically bonded to glucose to form lactose
  (the primary sugar in milk and dairy products).
• During digestion galactose is freed as a simple sugar.

Question 12

Sucrose

Answer 12

• table sugar.
• Most widely available disaccharides.
• Most commonly used naturally occurring sweetener.
• Is abundant in molasses and maple syrup.
  glu+ fru

Question 13

Lactose

Answer 13

• Is the principle sugar found in milk.
• Known as milk sugar.
  glu+galac

Question 14

Maltose

Answer 14

*Maltose is a product of enzymatic digestion of polysaccharides.
* Found in beer and malt liquors
glu+glu

Question 15

Starches

Answer 15

• the body hydrolyse starch to glucose and use glucose for energy.
• Also provides some of nutrients
  ✓Fibres, calcium, iron and B vitamins.
  sources
  ➢Wheat (pasta, bread)
  ➢Grains (cereals, rice)
  ➢Dried peas
  ➢Beans (legumes)
  ➢Starchy vegetables and fruits
  (potatoes, corn, banana

Question 16

types of dietary fibers

Answer 16

notes

Question 17

Simple vs Complex: WHICH ONE IS BETTER?

Answer 17

As a source of energy, complex carbohydrates are the better choice.
➢As complex carbs have longer chains of sugar molecules, they take longer to digest and are a more stable source of energy.
➢Complex carbs pack in more nutrients, and higher in fibres.

➢Simple carbs are made up of shorter chains of molecules and are quicker to digest. Increased intake of simple sugars are associated with increased body weight and type 2 diabetes.