Kines100: Exercise, health and nutritionLast Lecture Outline Lecture 15 1. Stress management Current Lecture 1. Macronutrients1. Carbs2. fibers 3. digestion4. refined sugars Macronutrients • Simple carbohydrates ◦ Monosaccharides▪ glucose: 6 sided, 6 carbon ring• fruit, honey, blood ▪ fructose: 5 sided ring• fruit, honey ◦ Disaccharides▪ sucrose: gluscose and fructose (table sugar)• sugar cane, sugar beats, maple syrup, honey, fruit ▪ maltose: glucose and glucose (starch) • barely malt▪ Lactose: glucose and galactose; milk sugar• only carb in foods from animals • Complex Carbohydrates (polysaccharides) ◦ glucose polymers ◦ Starch: 3000-4000 glucose units → grains, beans, veggies, amylose (straight chain), amylopectin (branched chain, holds water better)◦ Glycogen: storage of CHO in muscle and liver ▪ liver: blood glucose▪ muscle: high intensity, exercise • Cellulose: dietary fiber, indigestible◦ only ruminents can digest insoluble ◦ decreases transit time of food in digestive tract ◦ Good for preventing and treating constipation ◦ sources: whole grains , veggies, fruits with edible seeds ◦ Whole grain▪ bran: vitamins, minerals, fiber▪ Endosperm: starch, protein ▪ germ: vitamins and mineralsSoluble fibers• Pectin: form a gel, galactose polymer ◦ gums and mucilages: thickeners in food (carrageenan, guargum) • Lower blood cholesterol • Slow carb absorption after meals (stabilizes blood sugar) • Only found in plants: oats/oatmeal, legumes (beans), fruits Digestion • Starch → glucose ◦ use: energy source, 4 kcal/g, production in amino acids, excess stored as glycogen (liver and muscle) or fat (adipose) ◦ Delivered through the blood stream▪ blood sugar tightly regulated, raise glucose levels ▪ Liver glycogen: blood glucose▪ gluconeogensis: synthesize glucose from certain amino acids ▪ CHO: protein sparing▪ Brain needs/runs on glucose ▪ triggered by glucagon and epinephrine▪ Insulin decreases blood glucose after a meal through the uptake of glucose through cells Refined sugar• Lower nutrient density of diet (less than optimal nutrition) • Source: sugar cane, sugar beats; after refinement, we are left with 100% sucrose • Added sugar vs naturally occurring sugars (fruits, berries,
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