116 lines
3.8 KiB
Markdown
116 lines
3.8 KiB
Markdown
# Macronutrients
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- We need a larger amount
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- Provides Calories
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## Carbohydrates
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- Provides 4 calories per gram
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- The storage form of carbohydrates in the body is as glycogen (very branched sugar). Stored in muscles and in liver
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- Only **monosaccharides** can be directly absorbed. Everything else must be broken down first.
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### Simple
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- Mono/Disaccharides
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Monosaccharides include:
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- Glucose
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- Fructose (fruit sugar)
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- Galactose
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Disaccharides include:
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- Sucrose (glucose + fructose)
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- Maltose (glucose + glucose)
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- Lactose (glucose + galactose)
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### Complex
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- Polysaccharides
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Polysaccharides include:
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- Starches
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- Amalose
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- Amalopectin (More branched)
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- Fiber
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- Photosynthesis +Sun + carbon + hydrogen + oxygen
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## Protein
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- Provides 4 calories per gram
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- Protein is composed of amino acids
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- There are **9 essential** amino acids
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- There are **11 non-essential** amino acids
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- Donkey bridge: If it starts with the letter A, it's a non-essential amino acid
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- Protein has nitrogen alongside hydrogen, carbon, and
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- To use protein as energy, it must be **deanimated**.
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## Lipids/Fats
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- Provides 9 calories per gram
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- Fat is composed of hydrocarbon chains
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- Tryglicerine - 3 fatty acid chains, with glycerol backbone
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### Saturated Fats
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- Saturated fats have no double bonds
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### Unsaturated Fats
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- Unsaturated fats have one or more double bond
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### HDL (High Density Lipoprotein)
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- We want high HDL levels
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- Takes cholesterol out of the cells to the liver to be excreted
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### LDL (Low Density Lipoprotein)
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- We want low LDL levels
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- Takes cholesterol into arteries
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### oLDL (Oxidized Low Density Lipoprotein)
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- Damaged LDL
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- Deposits plaque
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# Micronutrients
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- Smaller Amounts
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- Don't provide calories
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## Vitamins
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## Minerals
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## Water
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- Not a macro or micronutrient, but still one of the 6 major nutrition groups
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## Alcohol
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- While not in a food group, provides 7 calories per gram
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# Digestive System
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1. Mouth
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- Digestion of carbs/starches, and fats begin here.
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- Mechanical digestion (chewing)
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- Chemical digestion (amalayses (starch) and lipases (fat) in the mouth)
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2. Esophagus
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- Peristalsis is an involuntary relaxation and contraction of muscles to move food down
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1. Gastroesophageal/Lower Esophageal/Cardiac Sphincter
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- When this sphincter misfires, it can cause heartburn or gastroesphageal reflex disease (GERD)
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2. Stomach
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- Protein
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3. Pyloric Sphincter
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4. Small Intestine (DJI)
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1. Duodenum
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2. Jejunum
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3. Ilium
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5. Ilieocecal Valve
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# DRI (Dietary Reference Intakes)
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## EAR (Estimated Average Requirement)
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- Meet the requirements of 50% of healthy individuals
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## RDA (Recommended Daily Allowance)
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- 97.5% of healthy people
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- EAR plus a margin of safety
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## AI (Adequate Intake)
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- The average amount of nutrients a healthy population needs to consume
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## UL (Upper Limit)
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- Prevents overconsumption
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## AMDR (Acceptable Macronutrient Distribution Range)
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- Carbs: 45-65% / kCal
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- Protein: 10-35% / kCal
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- Fats: 20-35% / kCal
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## EER (Estimated Energy Requirements)
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- Average estimated caloric needs
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- Actual needs vary
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# Hormones
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## Insulin
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Insulin is made by the beta cells in the pancreas, and promotes absorption of glucose from the blood into liver, fat, and skeletal muscles.
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- Insulin is released when blood sugar levels are too high
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## Glucagon
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Glucagon is a peptide hormone, produced by the alpha cells of the pancreas. It's the opposite of insulin, and it increases blood sugar levels.
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- Glucagon is released when blood sugar levels are too low
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## Ghrelin
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Ghrellin is known as the "hunger hormone", and it increases the drive to eat. It increases gastric motility and stimulates the secretion of gastric acid.
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## Leptin
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Leptin's primary role is to regulate long-term energy balance. High leptin levels indicate to the brain that energy reserves are high.
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# Study Types
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## Exprimental
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- A systematic way of testing a hypothesis
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## Epidemiological
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- Observations of the occurrence, distribution, and associations |