Kines100 Exercise health and nutrition Last Lecture Outline 1 Stress management Lecture 15 Current Lecture 1 Macronutrients 1 Carbs 2 fibers 3 digestion 4 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 minerals Soluble 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 etc
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