1 Know basic structural composition of CHO Lipid and Protein How is each type of macronutrient Final Review classified Carbs contain C H O with a 1 2 1 ratio Monosaccharides glucose fructose and galactose Disaccharides 2 mono sucrose g f lactose g gala maltose g g Oligosaccharides 3 9 mono vegs Polysaccharides 10 or more mono malodextrin broken down to 1 starch 50 of daily CHO intakes which has 2 forms amylose slowly digestible or amylopectin rapidly digestible 2 gylcogen which is the storage form in animals and muscle and 3 fiber soluble or insoluble Lipids contain C H O contain more H to O ratio Classified as triglycerides phospholipids lipoproteins steroids and FA s in the body the products of fat digestion are free fatty acids glycerol triacylglycerol are the most abundant in the body Proteins contain C H O N Classified as 100 or more amino acids AA can be essential or nonessential 2 Know the functions storage content and location of various CHO lipids and proteins within the is an important fuel used for exercise and it is stored in the liver as glycogen similar to Carbs amylopectin branched and 80 100g and also in the muscles 300 900g CHO is the main fuel source for the brain New carbohydrate is designed to be a slow releasing is absorbed slowly and does not spike insulin is Generation Ucan Lipids functions of lipids are numerous and essential they serve as insulation shock absorber and vitamin carries hunger suppressors protect organs Protein membrane and as buffers fuel most of the cells and our dominate fuel at rest stored in adipose tissue the is mostly in skeletal muscle serves as enzymes tissue remodeling in parts of the 3 What is the difference between glycemic index and glycemic load What effect does the GL of different foods have on the body Glycemic Load Glycemic Index comparison of the blood sugar response between 50g CHO for the food and 50g of pure CHO Once you get this number you can multiply it by the g of CHO 100 to get the GL Glycemic load is defined as the rate that the carbohydrate is absorbed or that it enters the blood With a high GL the food would enter the blood stream shortly after ingestion and this would spike the blood glucose level which would cause an acute increase in insulin in order to absorb that glucose The insulin stimulates fat synthesis and increase inflammation So body foods high in GL are considered worse usually unless you need energy fast So GL GI x g CHO 100 High GL White Rice What is GL of food whose GI is 70 and 10g of CHO per serving Relative classification 7 low 4 What determines the biologic value of proteins What types of food typically contain high biological value proteins contains all the essential amino acids there s 9 in decent proportions The classic Complete example being egg whey or soy Incomplete that AA Examples being rice soybeans and peanuts missing some essential amino acids and eventually can make a person deficient in 5 Know the distribution functions and average content of body water 60 of the male body is water with 2 3 of this water being intracellular and 1 3 being extracellular then these breaks down to 80 interstitial and 20 in the plasma if the man is 100kg he would have 60L of body water Essential functions such as thermal heat capacity many reactions lubrication transport and an ionization medium for electrolytes all of the above The tissues the skin organs blood and muscle the most content all are 75 or more water Adipose is only 10 water unless the person is bigger Skeletal muscle contains the largest of total body water 6 What role do vitamins and minerals play in the body How are vitamins and minerals classified What factors influence mineral bioavailability is an organic compound that is considered essential need to be consumed in the diet Vitamin they regulate many reactions but they do not break down to energy like carbohydrates proteins and fats Fat Soluble absorbed with fat overdose with these are more popular Water Soluble urinate out so not stored in the body an inorganic compound that the body requires in a very small amount can t be destroyed by light cooking typically higher when meal consists of animal protein Mineral Macro needed in larger quantities Calcium Potassium Micro needed in smaller quantities Copper Zinc Bioavailability amount of the mineral in the food that the body could actually absorb differs among the minerals Certain factors can decrease the bioavailability and some can increase it Increase it are other food constitutes synergism or intestinal environment Decrease if chelation is present if there is competition with other nutrients or if the mineral has other antagonists and they are present 7 What are the components of DRI Define each component Dietary Reference Intake determine the amount that we need to prevent chronic diseases consists of multiple regulations Recommended Dietary Allowance RDI amount that meets the needs of 98 of people in a life stage gender group Estimated Average Requirement EAR amount that meets the nutrient requirements of 50 of people in a life stage gender group Tolerable Upper Limit UL the limit of a nutrient that is safe for consumption most vitamins have upper limits where above this value is detrimental to health example Vitamin A with fatal liver toxicity Adequate Intake AL average amount of a nutrient consumed by a healthy person Minimal amount of physical activity to promote weight loss 60 90 minutes of moderate intensity exercise 8 General recommendations from the 2010 Dietary Guidelines including macronutrient intake of daily intake and MyPlate guidelines CHO 45 65 of diet Lipids Fats 20 35 of diet Protein 10 35 of diet My Plate 2 5 cups veggies 3oz whole grains 3 cups of milk 9 Define dietary supplement and the government s role in their regulation The purpose is to add a vitamin mineral and something that would could get from food The FDA does NOT regulate it 10 Know the difference between oxidation and reduction reactions Oxidation means a loss of elections while reduction means a gain of electrons LEO says GER 11 Where does energy production take place What determines which energy system will be utilized Energy production occurs in the mitochondria in all cells is contained in the cytosol of the cell PCr anaerobic glycolysis glycerol breakdown and AA degradation all happen in the cytosol only Aerobic glycolysis B oxidation and AA degradation again all happen in the mitochondria The intensity of the exercise determines which energy