Nutrition: carbs and fats

saturated FA

"saturated" with hydrogen atoms, meaning it has the maximum number of hydrogen atoms attached; NO double bonds.

complex carbs

- long chemical structure -3+ monosaccharides (poly) -take longer time to break down, longer lasting energy -found in veggies, beans, whole grains

heart attack

- occurs when flow of blood to a section of the heart becomes blocked

goals of CHO timing

-delay fatique improve performance facilitate recovery

pathophysiology behind carbs

-maintain BG levels -reduce psychological efforts -spare muscle glycogen

when to start carb loading

3-7 days inadcance or 1 day rapid feeding various methods, so experiment to se what works best

what does a distance runner need for carbs

3500 k cal /day during graining how many total grams?? 60% total cals from carbs *knwo how to do that

1 tsp sugar =

4 g sugar

during rest vs activity what % of energy needs supplied by carbs

40% at rest 65-85% during activity

carb dietary recommendations

45-65% total kcals

fiber dietary recommendations

: 14 grams/1,000 kcals (EX: 28 grams/day recommended for a 2,000 kcal diet)

diabetes

: increased consumption of added sugar associated with higher risk for Type 2 Diabetes

carb needs

AMDR: 45=65% total kcals non athlete: 200-330 g/day men 180-230 g/day women

factors of cholesterol we can't control

Age Gender Heredity

essential FA

Cannot be made by the body; must be eaten in the diet; therefore they are essential

high density LP HDL

Carry cholesterol away from body cells and to the liver for excretion The "good cholesterol"

low density lipoproteins LDL

Carry cholesterol to the body cells The "bad cholesterol"

chylomicrons

Carry triglycerides from the intestines to the bloodstream

trans fats

Created by the process of hydrogenation in which vegetable oils are converted into solid fats occur naturally at low levels in meant and dairy

factors of cholesterol we can control

Diet (especially the type of fats you consume and soluble fiber) Physical activity Weight Cigarette smoking

types of omega 3

Docosahexaeonic acid (DHA) Eicosapentaenoic acid (EPA)

functional fibers

Fibers extracted from plants and expected to have beneficial physiological effects; oftentimes added to foods

insoluble fiber

Increases fecal weight; feces travels more quickly through the colon Provides feeling of satiety Helpful in weight management, prevention/treatment of constipation, diverticulosis, hemorrhoids

Main source of plaque buildup:

LDL (the "bad" cholesterol")

types of essential FA

Omega-6 (alpha linolenic acid) Omega-3 (linoleic acid)

fx of lipids in body

Satiety Insulation Cushion critical organs Part of all cell membranes Transport: fat-soluble vitamins Provide essential fatty acids Provide energy Protein-sparing

what is the primary source of added sugar in american diet

Sugar-sweetened beverages (i.e. soda, sweetened ice tea, lemonade, sports drinks, energy drinks)

soluble fiber

Swells in H2O Traps carbs to slow digestion/absorption of glucose Binds to cholesterol in GI tract; excreted Reduces risk of diabetes, heart disease, and some cancer

lipids in food fx

Taste Flavor Aroma Crispness Juiciness Tenderness Smooth texture Creamy feeling

heart disease

Too much circulating cholesterol leads to plaque and atherosclerosis - as arteries become narrowed, increased chance of heart attack and stroke #1 killer of men and women in US

OMEGA 35 foods

Vegetable oils (canola, flaxseed, soybean, walnut) Flaxseeds Walnuts Fatty fish (salmon, mackerel, herring

OMEGA - 65 foods

Vegetable oils (corn, safflower, soybean, cottonseed, sunflower) Margarines Salad dressings

what hormones regulate bld glucose levels

alpha and beta cells

bld glucose level

amount of circulating glucose in bld normal= 80-100 mg/dL regulated by hormones produced in pacrease

where are saturated fats

animal foods mean, poultry, diary, eggs, some F and veggies like coconut

what do omega 3s effect

brain and eye development during preg in children effect on CV health, reduce BP , blood clotting, HR, and TG levels

what happens with digestion in small intestine

break down monosachs

fat digestion

broken down by lipase

carbs and intensity

carb use associated with intensity of exercise, the more intense, the greater th % contribution of carbs more intese, sooner exhaustion

lipoproteins

chylomicrons LDL HDL

disaccharides

combo of 2 monosaccharides

fiber

complex carb in plants and not digested by human digestive enzymes can't break B-glycosideic bonds passes thru tummy and intestines unchaged and excreted in feces some fermented in colon

fatty acid chains

composed of H and O

cori cycle

conversion of lactate to glucose

stroke

damage to the brain cells that occurs when blood flow to the brain is interrupted

health implications of added sugar

dental obesity diabetes heart disease hyperacitivy

carb loading

dietary tech designed to promote a increase in glycogen content in liver and muscles delay onset of fatigue in endurance athletes

hear disease

diets high in sugar associated with increased blood triglyceride fat levels, a risk factor for heart disease

hyperactivity in children

diets high in sugar associated with increased blood triglyceride fat levels, a risk factor for heart disease

blood glucose

end game of carbohydrate metabolism body preferred fuel level in bld is thigtly regulated

where are omega 3 found

fatty fish -salmon, mackerel, sardines, halibut, bluefish, trout, tuna fortified foods -juice, eggs, milk, soy

nutrition therapy

for endurance athletes 90-120 min or more working at mod-high intensity General Meal Planning Tips Pre-Exercise Eating During-Exercise Eating Post-Exercise Eating Foods Not Recommended

gluyconeogenesis

formation of new glucose from glycerol, AA, lactate, and pyruvate

bile

formed in liver, stored in gall bladder

3 major monosaccharides

fructose glucose galactose

rol of muscle glycogen

fuel physical activity

types of lipase and where

gastric lipase in tymmy pancreatic lipase in intwine

where does fat go after lipase digestion

gets bile to be absorbed into intestines

formation of new glucose in liver

gluconeogenesis

where can the body get glucose not from food

gluconeogenesis cori cycle

CNS and RVS relay on what

glucose spare protein being burned for energy

breakdown of glycogen

gluycogenolyysis

formation of glycogen

glycogenesis

oxidation of glucose

glycolysis

sugar and the nutrition label

grams of sugar includes both natural and added sugars to find if it has it look at ingredient list

lipids

group of fatty substances insoluble in aater includes fats, oils, and cholesterol

carb metabolism

has to be aborbed in simplest form: monosaccharides enzymes break down carbs before absorption

obesity

increased consumption of added sugar associated with higher risk of obesity

how is bld glucose regulated hormonally

insulin and glucagon

added usgar recommendations

limit consumption to <10% total kcals

roll of liver glycogen

maintain bld glucose levels but if liver can't keep up get hypoglycemia/low bld sugar

triglycerides

major form of lipid in food and in the body made up of 3 FA chains attached to glycerol molecule

grains dietary recommendations

make at least half your grains whole

polysaccharides

may contain thousands of linked glucose units

unsaturated FAs

missing hydrogen atoms and do contain double bonds; can be either monounsaturated (1 double bond) or polyunsaturated (2 or more double bonds)

unstarutated fats found where

mostly in plant foods nuts, seeds, oild, f and vegies like avocado and olives

where does metabolism start

mouth salivary amylase

examples of refined/added sugar

oat fiber, wheat bran, pectin, vegetable gums, cellulose, maltodextrin, inulin, resistant starch

refined/added sugars

oat fiber, wheat bran, pectin, vegetable gums, cellulose, maltodextrin, inulin, resistant starch

types of functional fibers

oat fiber, wheat bran, pectin, vegetable gums, cellulose, maltodextrin, inulin, resistant starch

where are soluble fibers found

oats, barley fruit veggies

metabolism

open system digestion, absorption, and excretion mechanical vs checmial

carbs

organic compounds of CHO bluilding blocks are monosaccharides contain 4 cal/gram bodys 1st choice for every either simple or complex

when do carbs kick in for aerobic and anaerobic ex

primary source for anaerobic events<1 min high intensity aerobic events lasting 1+ hours

where cam you find trans fats

shortening, margarine, fried foods, many baked goods, and other processed foods

what is metabolism reliant on

stomach acids enzymes peristais fiber

glycogen

storage form of polymath in animals in muscle and liver

starch

storgage form of polysaccs in plants amylose and amylopectin

3 major disaccharides

sucrose maltose lactose

dental caries

sugar provides food for the bacteria present in the mouth

glucocorticoids

triggered by drop in BG stimulates formation of new glucose in livere

glucagon

triggered by drop in BG, cases release of glucose from storage secreted by alpha cells of pancreas

insulin

triggered by rise in BG by muscle/fat tissue secreted by beta cells of pancreas

what foods have insoluble fiber

whole grains beans peas lentils seeds veggies