HHK150 Exam 2

• Carbohydrates: Primary preference for energy; some cells (brain, nervous system and blood) only use carbs for fuel.
• Protein: Growth and repair body cells
• Fat: Source of energy
• Minerals: Help your body work (example...calcium makes bones stronger)
• Vitamins: Regulate body functions (Vitamin C boosts your immune system)
• Water: Carries the nutrients throughout your body

The outer layer (Bran) and the inner layer (Germ) are removed leaving the middle layer (endosperm).

Refined carbs retain all the calories but most of the nutrients are lot during the refining process.

1. Polyunsaturated - in addition to what monounsaturated    does it....reduces blood clots and inflamation and inhibits abnormal heart rythms.

2. Monounsaturated - Lowers LDL cholesterol and Triglyceride levels; reduces blood pressure and the risk of heart disease, stroke and chancer.

3. Saturated - Increase chance of certain cnacers and heart disease by raising the total and LDL cholesterol levels.

4. Transfat - does everything saturated fat does but also lowers HDL cholesterol

Men = Prostate Cancer

Women = Breast Cancer

Deadly = Lung Cancer

An even more complex stran of carbohydrates, so complex that the body can't break it down.

Made of......

Molecule of glycerol (an alcohol) with 3 fatty acid chains attached = triglyceride

Different fatty structures within a triglyceride result in the different types of fats.

• Body uses it for Energy -
• _{Most concentrated source at 9 cal/gram}
• _{Used during rest and light activity}
• _{Insulates body and support & cushion your organs}

Good = Polyunsautrated (Omega 3 and Omega 6) and monounsaturated increase HDL Cholesterol.

Bad = Saturated & Transfat, they raise LDL Cholesterol (transfat lowers HDL as well)

Men - Linoleic Acid 17g Alpha Linolenic 1.6g

Women - Linoleic Acid 12g Alpha Linolenic 1.1g

• Total Fat  20-35% of total calories (9 cal/gram)
• Omega 6  5-10% of total fat
• Omega 3 .6-1.2% of total fat

Sugar....

carbohydrates are strands of suguar molecules

They are the primary preference to use as energy.

Some cells...the brain, nervous system, and blood.... only use carbohydraes for fuel.

complex carbohydrates have a better benifit than simple sugars.

because they take longer for the body to break down keeping you at your baseline rather than simple carbs which are broken down faster and can cause your sugar levels to go very high, insulin is released causing sugar level to go back down, often below baseline.

45-65 % of total daily calories     4 cal/gram

Men and Women 130g

Carbs are a strand of sugar molicules, during digestion the carbs are broken down into a single sugar molecule one at a time by enzymes and put into the blood stream increasing blood sugar

The liver and muscles take up glucose and store it in the form of glycogen.

• Simple  - (added sugar)
•         Contain 1 or 2 sugar units 
•         Found naturally in frutis and milk
•         Includes sucrose, fructose, maltose & lactose

• Complex  - 
•         Contains many sugar molecules
•         Found in plants, grains legumes & tubers
•         Includes starches & most types of dietary fiber.

• Fiber -
•        Most complex form of Carbohydrate

Protein, Carbohydrates, and Fat

A measure of energy content in food

20 types ofAmino acids that contain carbon, hydrogen, oxygen and nitrogen.

Out of these 20 common Amino acids in food....9 are essential.

?

To build structures, or to repair old tissue but it has to have 9 essential amino acids to do so.

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• Complete Proteins have all 9 Amino Acids -
•                  mostly animal based protein: meat, eggs, cheese

• Incomplete Proteins don't have all 9 Amino Acids -
•                  mostly plant based: nuts, legumes

Simple Sugars

measures carbohydrates by giving them a number that reflects how fast they digest.

The baseline of what your brain wants is importatnt because your brain and central nervous system only use sugar for energy.

• UNSATURATED: _{is liquid and won't clog your arteries}
• Monounsaturated - one carbon-carbon double bond. _{Pimarily from...???}
• Polyunsaturated - multiple carbon-carbon double bond. _{Pimarily from...???}
• SATURATED:_{is solid at room temp}
• _Saturated : No carbon-carbon double bond. Primarily in animal foods and palm and coconut oil
• Transfat - hydrogentated oil; Oil is good fat - becomes bad by adding hydrogen

• Heart Disease
• Cancer
• Chronic Lower Respiratory Disease (only smoking)

Diet, Inactivity, Smoking, Excessive Drinking

• Smoking
• Sedentary Life Style
• Diet

• ^ heart rate
• ^ blood pressure
• ^ LDL cholesterol
• Decreases HDL Cholesterol
• Decreases o2 in blood & clogs tissue
• Breaks down elastin faster

c-reactive proteins are found in the blood, the levels will rise in response to inflammation

When CRP levels are above 3mg/liter of blood you are 70% more likely to have aheart attack

Increased risk of diabetes, hypertension and cardiovascular disease

• Solubility affects how it is absorbed, transported and stored.
• Water soluble is absorbed directly into the bloodstream, travels free and the excess is removed by the kidneys.

Fat Soluble: complex absorptive process - carried in blood by special proteins and stored in the liver and fat tissue rather than excreted.

"The spread of cancerous cells"

Occurs because cancer cells don't stick to eachother as strongly as normal cells do, and therefore may not remain at the site of the primary tumor.