carbohydrates, fats, proteins · pdf filecomplex carbohydrates & sugars naturally found in...
Post on 14-Feb-2018
219 Views
Preview:
TRANSCRIPT
Complex carbohydrates & sugars
Naturally found in fruits (rare), cereal grains, beans
Usually in conjunction with fiber
Slows down digestion
Refined carbs & sugar No fiber, minerals,
vitamins 1. Quickly converted into
blood glucose 2. Blood glucose low again
in couple hours 3. Still insulin – no fat
matabolized 4. Eat again 5. Heart attack & diabetes
Lipids are necessary Essential fatty acids ◦ Polyunsaturated ◦ Fats the body cannot synthesize ◦ Omega6 – plant oils ◦ Omega3 – fish
Butter & animal fats are saturated ◦ Liquid at room temp = good ◦ Solid at room temp = worse
Cholesterol = necessary, but too much heart disease & stroke
Trans-fats: from hydrogenation ◦ Lipase cannot process
Amino acids – 20 Eight are essential Animal proteins match
human needs Plant proteins usually lack
some essentials ◦ Quinoa
Beans and rice: ✓
Carbohydrates – none ◦ Supplemental pathways
Fats – rabbit starvation (if protein high) ◦ Diarrhea, discomfort, fatigue, low
blood pressure, hunger Protein ◦ Marasmus Tissue & muscle wasting ◦ Kwashiorkor Edema, anorexia, skin ulcers Protein deficiency + other nutrients
Vitamins ◦ Organic molecules essential for growth & survival ◦ Must obtain from diet ◦ Micro amounts
Minerals ◦ Inorganic substances
Supplements? ◦ Regular consumption of veggies & whole foods ◦ Vegetarians (D & B12), sick, elderly, pregnant ◦ Too much?
Vitamin chemical name(s)
RDA Deficiency disease Overdose disease
Vitamin A
Retinol, retinal, beta carotene
900 µg
Night-blindness, Hyperkeratosis, and Keratomalacia[19]
Hypervitaminosis A
Vitamin B1 Thiamine 1.2 mg
Beriberi, Wernicke-Korsakoff syndrome
Drowsiness or muscle relaxation with large doses.
Vitamin B2 Riboflavin 1.3 mg Ariboflavinosis
Vitamin B3 Niacin, niacinamide
16.0 mg Pellagra
Liver damage (doses > 2g/day)[22] and other problems
Phototransduction Night blindiness Most common cause of blindness in developing
world Diminished ability to fight infections
Important for glucose metabolism
Beriberi - Thiamine ◦ Hulled rice in Japan ◦ Weight loss, decreases
sensory perception, weakness & pain in limbs, heart failure
Pellagra - Niacin ◦ Overly dependant on corn ◦ Diarrhea, dermatitis
dementia, death
Vitamin chemical name(s)
RDA Deficiency disease Overdose disease
Vitamin B5 Pantothenic acid 5.0 mg[23] Paresthesia Diarrhea; possibly
nausea and heartburn.[24]
Vitamin B6 Pyridoxine, pyridoxamine, pyridoxal
1.3–1.7 mg
Anemia[25] peripheral neuropathy.
Impairment of proprioception, nerve damage (doses > 100 mg/day)
Vitamin B7 Biotin 30.0 µg Dermatitis, enteritis
Vitamin B9 Folic acid, folinic acid 400 µg Megaloblast
birth defects,
May mask symptoms of vitamin B12 deficiency; other effects.
Vitamin chemical name(s)
RDA (male, age 19–70)[18]
Deficiency disease Overdose disease
Vitamin B12 Cyanocobalamin, 2.4 µg
Megaloblastic anemia[26]
Acne-like rash [causality is not conclusively established].
Vitamin C Ascorbic acid 90.0 mg Scurvy Vitamin C megadosage
Vitamin D Ergocalciferol,
5.0 µg–10 µg[27]
Rickets and Hypervitaminosis D
Vitamin E Tocopherol, tocotrienols 15.0 mg Deficiency
is very rare]
Increased congestive heart failure seen in one large randomized study.[29]
Vitamin K
phylloquinone, menaquinones
120 µg Bleeding diathesis
Increases coagulation in patients taking warfarin.[30]
Vitamin C needed for collagen
Spots on skin, bleeding from mucus membranes
Immobilization, loss of teeth
Dietary element RDA/AI Category
Calcium 1000 mg
is needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells. Dietary sources of calcium include dairy products, canned fish with bones (salmon, sardines), green leafy vegetables, nuts and seeds.
Chlorine 2300 mg
is needed for production of hydrochloric acid in the stomach and in cellular pump functions. Table salt (sodium chloride) is the main dietary source.
Copper 900 µg is required component of many redox enzymes, including cytochrome c oxidase.
Dietary element RDA/AI Category
Iodine 150 µg
is required not only for the synthesis of thyroid hormones, thyroxine and triiodothyronine and to prevent goiter, but also, probably as an antioxidant, for extrathyroidal organs as mammary and salivary glands and for gastric mucosa and immune system (thymus): Iodine in biology
Iron 8 mg
is required for many proteins and enzymes, notably hemoglobin to prevent anemia. Dietary sources include red meat, leafy green vegetables, fish (tuna, salmon), eggs, dried fruits, beans, whole grains, and enriched grains.
Dietary element RDA/AI Category
Magnesium 420 mg is required for processing ATP and for bones. Dietary sources include nuts, soy beans, and cocoa mass.
Manganese 2.3 mg is a cofactor in enzyme functions.
Molybdenum 45 µg the oxidases xanthine oxidase, aldehyde oxidase, and sulfite oxidase[5]
Phosphorus 700 mg
is a component of bones (see apatite), cells, in energy processing and many other functions.[3] In biological contexts, usually seen as phosphate.[4]
Dietary element RDA/AI Category
Potassium 4700 mg
is a systemic electrolyte and is essential in coregulating ATP with sodium. Dietary sources include legumes, potato skin, tomatoes, and bananas.
Selenium 55 µg a cofactor essential to activity of antioxidant enzymes like glutathione peroxidase.
Sodium 1500 mg
is a systemic electrolyte and is essential in coregulating ATP with potassium. Dietary sources include table salt (sodium chloride, the main source), sea vegetables, milk, and spinach.
top related