Final Review Chapter 1 overview The three Energy yielding nutrients are carbs proteins and fats kcals g for o Carbohydrates 4 kcal g o Protein 4 kcal g o Fat 9 kcal g o Alcohol 7 kcal g Calculating kcals from o Carbohydrates 45 65 o Fat 20 35 o Protein 10 35 Chapter 2 diet planning Legumes Whole grains recommendations reading labels o Reasons for food labels allergies counting carbs o Products aren t required to have food labels voluntary use of labels Vegetarians RDA differences o Protein Subgroups for protein foods can replace meats poultry and seafood Quinoa and soy are the only complete proteins Beans nuts peanut butter high protein foods for vegetarians yogurt o Zinc fortified cereals whole grains legumes milk cheese o Iron intake RDA higher o Calcium fortified cereals dark green leafy vegetables bok choy broccoli kale figs fortified juices fortified soy products seeds milk cheese yogurt fortified soy milk o Vitamin b12 is only in animal derived foods fortified cereals eggs fortified soy milk cheese milk o Vitamin d milk cheese yogurt o Omega 3 fatty acids flaxseed walnuts soybeans flaxseed oil Fortified foods o When nutrients that were either not originally present or present in insignificant amounts are added to a food o Fortification can be used to correct or prevent a widespread nutrient deficiency or to balance the total nutrient profile of a food Highlight 2 o Vegetarians tend to have lower rates in obesity diabetes hypertension heart disease cancer and other disease o Lowers risks of mortality from several chronic diseases Chapter 3 digestion absorption transport Anatomy o Order of GI tract mouth mastication act of chewing pharynx directs food into esophagus food turns to bolus esophagus has 2 sphincters upper lower stomach bolus starts in upper and slowly goes to lower portion becomes chyme semi liquid mass pyloric sphincter slowly sends chyme small intestine 3 segments duodenum jejunum ileum common bile duct pancreas and gallbladder drip into intestine large intestine a k a colon ileocecal valve is the sphincter at start of colon withdrawal of water rectum anus peristalsis circular and longitudinal muscles working together circular longitudinal and diagonal muscles contract to time the release of chyme sphincter contractions periodically open and close to control the pace of the GI tract contents o Absorption of nutrients Majority of absorption in the small intestine 10 ft long Absorption techniques simple diffusion water facilitated diffusion water soluble vitamins active transport glucose and amino acids Villi select and regulate nutrients absorbed Microvilli enzymes and pumps if at they wont be able to absorb nutrients as well Crypts tubular gland between villi secrets intestinal juices into small intestine Goblet cells cells of GI tract that secret mucus segmentation contraction of circular muscles in small intestine that mix chyme and promote contact with absorption cells Chyme isn t absorbed unless it comes in contact with cell walls Rate of digestion of nutrients o Digestion tasks of the mouth diaphragm steady movement lubrication of food digestive enzyme functions excretion of waste o Foods that promote healthful GI tract o Iron and vitamin c enhance absorption o Iron and calcium don t absorb well together milk has both Chapter 4 CHO glycogen storage o glycogen is the storage form of carbs and fuels muscles o enzymes breakdown glycogen to become glucose someone eats glucose and it becomes glycogen in the body o glycogen is the storage form of energy in the body and o starch is the storage form of energy in plants and is measured in glucose units measured in glucose units o when glucose is stored in the liver it turns to glycogen through the process of condensation hydrolysis is the process needed to release the glucose when needed o muscles selfishly hoard glycogen o glucose fuels most of the body s cells preferred source for brain nerve cells and developing red blood cells o extra glucose makes fat fat storage is unlimited good fiber sources o DV 11 5 grams per 1000 kcal o DRI 14 grams per 1000 kcal o No UL o SOURCES grains vegetables fruit legumes o soluble fibers are found in oats legumes some fruits veggies into cells o high fiber foods and diabetes fiber slows uptake of glucose o high fiber foods help transit time in GI tract o high fiber foods help weight management because give the feeling of fullness o dietary fiber can dilute and bind cancer causing agents in colon prevent colon cancer o barley oats oat bran rye apples and citruses veggies lower blood cholesterol by binding bile slow glucose absorption slow transit of food through upper GI tract increase satiety lower risk of heart disease diabetes colon cancer o brown rice fruits legumes seeds cabbage carrots brussels sprouts wheat bran whole grains increase fecal weight and speed fecal passage through colon provide bulk and feelings of fullness alleviate constipation low risk of appendicitis and colon rectal cancer insulin glucagon actions o insulin signal glucose to move from blood into cells in diabetes insulin is either inadequate or ineffective type 1 diabetes is a defect in one s body body doesn t have enough insulin type 2 diabetes occurs because of what one eats often weight related and is when the insulin doesn t work properly use to be more common in elderly people but now is found in teens a lot 90 of diabetes is type 2 o glucagon is in the liver and brings glucose out of storage when blood glucose is low epinephrine is used when stressed Chapter 5 Fat LDL HDL functions CVD risk o LDL lipoprotein lipase lipoprotein loaded with cholesterol and containing relatively few triglycerides LESS HEALTHY An enzyme that hydrolyzes triglycerides releaseing fatty acids diglycerides and monoglycerides into adipose cells Circulate to be available to cells Cells take triglycerides cholesterol and phospholipids to us energy make hormones other compounds or build membranes Role of receptors in liver control blood cholesterol concentrations by removing LDL from circulation Assosciated with a high risk of heart attack and mostly directed to heart disease VLDL very low density lipoprotein this makes cholesterol the predominant lipid and makes lipoprotein smaller and more dense VLDL becomes LDL o HDL made by liver to remove cholesterol from cells and carry it back to liver for recycling disposal lowers risks of CVD HEALTHY Anti inflammatory properties keeps plaque from breaking apart and causing heart
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