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Other term for food energy
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Major Nutrients of fruits and vegetables
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convert # to kg
# /2.2 = kg
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factors affecting BMR
- genetic body composition
- body condition
- gender
- hormonal secretion
- sleep
- age
- body temprature
- nigitin from smoking
- faster or crash diets
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the major gland affects BMR
thyroid
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hypothyroidism
decreasing BMR so decrease food intake
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hyperthyroidism
increase BMR so increase food intake
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age group affect BMR
- infancy
- childhood
- puberty
- pregnancy
- lactation increase BMR
BMR Begins to decrease in age 25
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activity expenditure is determined by
- body weight
- intensity
- duration
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def. of Thermic Effect of Food
production of heat that occurs as result of digestion, absorption, and metabolism
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ideal body fat for female
15% - 22%
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ideal body fat for male
12% - 18%
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fat deposition influences health
apple vs. pear shape
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quick standard for female
- 5 ' = 100#
- addional inch = 5# additional
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quick standard female 5'5
100# + 25# = 125#
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quick standard for male
- 5 ' = 105#
- each additional inch = 6 # additional
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quick standard male 6'
- 1' = 12 inches
- 105# + 72# = 177#
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cause of obesity
increase technology + increase junk food = increase obesity
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lose weight fast lose
muscle
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lose weight slowly lose
fat
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ideal weight lose
0.5 - 2 # per week
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the most quality way to achieve weight reduction
- eat quality food
- increase activity
- decrease food intake
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Dieter must be retrained into
a new set of eating patterns
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Hunger and Satiety are controlled by
hypohalamus of the brain
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def. of under weight
85% or below 85% of healthy body weight
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Q: 100# is the healthy body weight, under weight?
equal or less than 85#
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BMR
- measures the minimum amount of energy needed to carry on the Vital Body Processes
- respiration
- circulation
- sythesis of glands
- hormones
- muscular contraction
- elesticity
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identical twins seperated birth have the same body type in adulthood
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the body's need for energy
- BMR
- Activity
- Thermic effect of food
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bomb calorimeter
1 kcal the amount of heat energy required to raise the temperature of 1 kg of water 1 Celsius
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thermic effect of food
10% of BMR and Activity
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2000 kcal with 10% kcal from protein, how many kcal are from protein? And how many grams protein in this diet?
10% x (2000 kcal) = 200 protein kcal
200 protein kcal / 4 = 50g protein
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how many grams of protein in a 2000 kcal diet
- 50g
- 200 kcal from protein food
- 200 / 4 = 50
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major nutrients of fruit and vegetables
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other term for food energy
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Meat/ beans group low in ______
low in Ascrobic Acid (Vitamin C) and Calcium
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how much the U.S. population meet the goal of periment
1 %
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most of body water is
Intracellular
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Water makes up about how many percent of total body weight
60 %
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Water makes up about how many percent of lean body mass ( muscle)
70%
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Water Intoxication
occurs when Large amount of water is consumed Without enough electrolytes to maintain water balance so Edema may occur
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Edema
- increase water retention
- decrease urination
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Functions of Water
- Solvent of Nutrients
- Growth Facilitator
- Catalyst for many biological reactions
- Lubricant of Joints
- Temperature Regulator
- Source of Trace Element
- Need Water to make urine to excrete waste
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what nutrients found in hard water
Calcium & Magnesium
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End products of metabolism are
- carbon dioxide
- energy
- Water
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Water is eliminated from the body through
- urine
- feces
- skin
- lung
- digested juice
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Vigorous Activity involved
large water losses from the body
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recommendation for vigorous activity
1 cup water per 15 mins
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the younger the person the more water is required
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the percentage of body water turnover for infants is Greater than
for adults
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1 L water per 1000 kcal
2 L water per day ( 2000 kcal )
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electrolytes maintain
water balance
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what to eat if become dehydrogenate
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Sources of Sodium (Na)
- Salt (major source)
- baking soda, MSG
- food and water with naturally occuring sodium
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Sodium present in
extracellular fluids
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Functions of Sodium
keeps water from leaving the blood and entering the cell
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ideal intake of sodium
b/w 1 - 3 g per day
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average U.S. sodium diet
3 - 7 g per day
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1 tsp salt
2000 mg ( 2 g ) sodium
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Potassium present in
intracellular fluids
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Functions of Potassium
- catalyst in many biological reactions
- maintaining axid/base balance
- transmission of nerve impluses
- release of insulin from pancreas
- *treament of hypertension
- *main water balance
- *main osmotic pressure
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what is most critical in treament of HTN ( hypertention)
- decrease in Na increase in K
- Na & K
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Na & K both
- maintain water balance
- critical foe hypertention treament
- maintain osmotic pressure
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requirements for Potassium
2 g per day
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metabolism of Flourine
absorbed from the stomach
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Food sources of Flourine
- Flourine added to water supply
- mackerel (fish)
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Functions of Flourine
- gives protection from the bone disease ( osteopathy)
- gives protection against tooth decay
- too much Flourine = browm motting on teeth
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too much Flourine
results browm motting on teeth
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Functions of Chloride
in the stomach as part of digested juices (HCL)
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minerals maintain water balance
Na & K
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three compartments of mineral's maintenance of water balance
- intravascular
- interextracellular
- intracellular
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supplements of Ca
- Calcium Carbonate
- Calcium Citrate
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Calcium provides rigidity in
bones and teeth
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Functions of Calcium
- Bone formation along with phosphorus, flourine, magnesium
- blood clooting
- growth
- catalyst for biological reaction
- tooth formation
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Bone Formation
- Ca calcium
- F flourine
- Mg magnesium
- P phosphorus
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Factors enhance Ca absorption
- Vitamin D
- acidity of the digestive mass
- lactose
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Elderly are not at risk for
decreasing Ca absorption by secretin acidity excess stomach acid
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Ca and P ratio 1:1 / 1:2
enhance filling bones healthplication
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Weight baring exercise can reverse
osteoporosis
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Factors depressing Ca absorption
- oxalic acid (spinach, chocolate)
- phytic acid (fiber)
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-
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RDA Ca intake
- Adult: 1000 mg per day (800 mg per day before)
- Postmenopausal women: 1200 - 1500 mg per day
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Ca post menopausal women per day
1200 - 1500 mg
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bone loss begins around age
35
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bone loss accelerates after
menopause
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Food Sources of Ca
- milk, yogurt, cheese
- salmon
- sardines
- broccoli
- almond
- kala
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Milk is high in Ca low in Fe & vitamin C
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Sulfur found in
cabbage family vegetables ( cabbage, brussel sprouts, broccoli, cauliflower )
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Sulfur contains allyl sulfur
which decrease risk of cancer
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decrease risk of cancer
S
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calculate BMR
Male:
Female:
- Male: 1 * ___kg * 24°
- Female : 0.9 * ___kg * 24°
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1). A man weights 110 lb, calculate his BMR
2). A women weights 110 lb, calculate her BMR
首先一定要把 lb 换成 kg 才能算
- 1). 110lb / 2.2 =50 kg
- 1 * 50 * 24° = 1200 kcal
- 2). 110lb /2.2 =50 kg
- 0.9 * 50 * 24° = 1080 kcal
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def. of Osteoporosis
bone mass or amount is diminished but is of normal composition and the bone can breake unprovoked
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Osteoporosis creates spontaneous fractures of the ______________ 3个
- hips
- vertebrae (spine)
- wrists
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cause of Osteoporosis
- long standing dietary inadequacy
- poor utilization or absorption
- excrete more Ca (Alcohol cause more Ca excretion)
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Osteomalacia known as adult _____， and low level of _____
adult ricket
Vitamin D
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Phosphorus (P) is required for all ATP reactions
ADP + P = ATP (Adenosine triphosphate)
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what transpot lipid by making fat more soluble in the blood?
Phosphorus lipids
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where we can find Phosphorus (P)?
coke, 7up, roast beef, and milk
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soda disrupts the Ca / P ration which inhibits(decrease ) Ca absorption ( 鸡蛋可乐)
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Magnesium is absorbed on the bone surface (the 4 minerals involved in bone formation are ______________)
- Calcium
- Phosphorus
- Flourine
- Magnesium
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Sources of Magnesium
fish, nuts, soybeans, and spinach
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def. of Obesity
20% above healthy body weight
- ex: 150 lb (normal) x 20% = 30 lb. （exceed weight）
- 150 lb + 30 lb =180 lb. (obese)
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Thermic Effect of Food 消耗最少的热量
BMR 消耗最多的热量
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fat deposition influences health (2个体型)
apple vs. pear shape （apple shape 比较危险， 因为大多数的器官都在上半身）
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