Kines100 Exercise health and nutrition Last Lecture Outline Lecture 16 1 Macronutrients 1 Carbs 2 fibers 3 digestion 4 refined sugars Current Lecture 1 Recap of last lecture 2 Proteins 3 Lipids Recap of last lecture Sugar has a high energy density Cause dental carries CHO bacteria acid dissolves tooth enamel stickiness stays on teeth Frequency CHO are mostly complex and gives us starches and fibers whole grains veggies fruit legumes Reduce sugars and refined carbs white flour and sugar less than 10 of total calories Proteins 20 Amino acids AA short string is a peptide chain long peptide chain with 100 1000 amino acids called polypeptide Genes specify proteins blueprint for AA sequence Functions structure muscle connective tissue bone matrix cell membranes Constituents blood clotting factors blood transport proteins lipoproteins transport lipid maintain fluid balance attract and retain fluid bloodstream osmotic pressure deficiency of protein Edema Acid base balance proteins act as a buffer stabilizers Regulation enzymes catalysts peptide hormones Neurotransmitters 3 AA are transmitters or precursors Immune system recognize foreign proteins antigens Antibodies immune system proteins attack antigens Deficiency decreases immune response Energy 10 of calories come from here The brain only uses glucose no major need for constant protein intake Gluconeogenisis AA convert to glucose Requirement RDA 0 8 grams per kilogram of body weight per day for adults Adequate calories adequate protein High needs in children pregnant women and athletes highly active people female 44g average intake 70g Male 63 g average intake 90g Protein quality 9 essential AA necessary and cant be synthesized by the body Biological value Limiting AA stops protein synthesis when it runs out Chemical analysis score All based on the egg Egg 100 Milk 93 Fish 76 beef 74 soy 73 peas 64 peanuts 55 gelatin 11 Animal protein meat fish poultry milk high in quality high in fat saturated fat as you increase the amount of protein you increase the amount of fat Plant proteins grains veggies legumes nuts seeds lower in quality lower in fat saturated fat heart healthy Protein complimentarity combine 2 incomplete proteins to get a completer protein grains legumes Lipids Fatty acids saturated fats all carbon carbon bonds have single bonds complete saturated with hydrogens usually solid at room tempurature most animal fats Leads to heart disease Monounsaturated fats one point of unsaturation olive oil canola oil cloud in the refrigerator Polyunsaturated fats 2 or more points of unsaturation won t solidify Omega 6 veggie oilds Omega 3 fish oil flax seed oil Triglyceride glycerol alcohol backbone with 3 fatty acids attached 98 Sterols Cholesterol builds in arteries Synthesized in animals Steroid hormones estrogen and testosterone Functions energy nutrient 9 kcal g Storage form of energy light weight form Shock absorption to protect organs Thermal insulation Regular menstruation in women estrogen deficiency can lead to bone loss Cell membrane Cholesterol steroid hormones cell membrane bile Sources ground beef dairy products veggies oils Consumption of fats decreases over the decades due to the overall view of the diet added refined carbs makes the intake percentage go down
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