72 lines
1.9 KiB
Markdown
72 lines
1.9 KiB
Markdown
# Macronutrients
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- We need a larger amount
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- Provides Calories
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## Carbs
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- Provides 4 calories per gram
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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
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-
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## Protein
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- Provides 4 calories per gram
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## Lipids/Fats
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- Provides 9 calories per gram
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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 |