Sugara, starches and fibers are all considered what macronutrient?
Carbohydrate
What is unique to the carbohydrate bond structure?
It has a 2:1 ration of hydrogen to oxygen
What are the 3 general groups of saccharides for carbohydrates?
monosaccharides, oligosaccharides and polysaccharides
Monosaccharides
The simplest form of carbohydrate
Oligosaccharides
short chain of monosaccharide units linked together in the form of disaccharides, trisaccharides....
Polysaccharides
long complex chains of linked monosaccharide units, which can be either straight or branched. Starches, glycogen and fiber.
What saccharide are glucose, fructose, galactose,mannose, ribose?
Monosaccharides
What saccharides are sucrose, maltose, lactose, trehalose?
Oligosaccharide
What saccharides are starches, dextrins, glycogen, inulin, raffinose, cellulose, pectin?
polysaccharides
What are the two main forms of starch?
Amylose and amylopectin
What is similiar to starch but is made by animal cells from glucose monosaccharides in the process of glycogenesis?
Glycogen
Why is dietary fiber not digested or absorbed by humans?
because it has a beta 1,4 bond which is resistant to human enzymatic activity
What helps to hydrolize carbohydrates in the mouth?
Salivary Amylases
What percent of carbs are broken down into smaller carbohydrate chains in the mouth?
20%
What is the end product of starch digestion?
Since starch is exclusively comprised of glucose molecules joined in long chains then the end product is glucose monosaccharides.
What are startches comprised of?
They are comprised of complex chains of linked monosaccharides.
What are the most common oligosaccharides?
Disaccharides including maltose sucrose, lactose
How is fructose different from other monosaccharides?
It is different because it is the primary source of energy and carbohydrate for liver glycogen replenishment because the liver prefers it over glucose.
How many grams of glycogen can the liver store?
80-100 grams of glycogen
How many grams of glucose circulates every hour in the blood?
20 grams of glucose
How many grams of of glycogen can the muscle store depending on muscle mass?
Around 300-600 grams of glycogen
What is the glycemic load?
glycemic index multiplied by the serving size of the food.
What is the Insulin Index II
Measure of the rate of which an ingested food causes the level of insuin in the blood to rise.
What is the process cells take glucose from the body?
Facilitated Difflusion
What hormone stimulates muscle and fat tissues to uptake glucose?
Insulin
What triggers the migration of transport protein to the cell membrane for further glucose uptake?
Insulin
What increases facilitated diffusion of glucose into the muscles even without insulin?
Muscle contractions
How many GLUT isoforms have been found?
6 isoforms
How is glucose activated to glucose-6-phosphate?
ATP phosporylates it which acativates the glucose for entry into the metabolic pathways.
What can soluble fibers do in the body?
decrease enterohepatic recycling of bile acids which can decrease serum cholesterol levels.
What can insoluble fiber do in the body?
will add bulk to stools and decrease colonic transit time
What is the optimal amount of dietary fiber intake for men and woman?
35 grams/day for woman and 48 grams/day for men
What are the best carbohydrates to digest?
the slow digesting, unprocessed, higher fiber carbohydrates
What is the simplest unit of fat?
Fatty acids
What is the major form of fat in our diet and the major storgage from of fat in the body?
Triglycerides
What two units does the body break triglycerides into?
Fatty acids and glycerol
Where in the body are fats emulsified into fatty acids and glycerol?
The small intestines
What emulsifies triglycerides?
Bile
What is the major enzyme of triglycerides digestion and where is this enzyme secreted from?
Pancreatic lipase form the pancreas
What enzyme breaks down the chylomicrons(packaged triglycerides) into free fatty acids and glycerol?
lipoprotien Lipase
What two fates are the free fatty acids and glycerol(broken down chylomicrons) await them?
They are either used for beta oxidation for ATP resynthesis or converted back to triglycerides for storage in adipose tissue.
Describe the process that fatty acids are used for energy transfer for ATP resynthesis.
Fatty acids are broken down via beta oxidation which forms Acetyl-CoA. Acetyl-CoA moves to the inner chamber of the mitochondrion where it enters the Kreb Cycle. Once through the Kreb Cycle into the electron transport chain, electrons can drive the resynt
What are the two esstenial fatty acids that the body can not make?
Omega-6(linoleic) and Omega-3(linolenic)
What are transfats?
Unsaturated fat that has been hydrogenated. The process of and pushing bubbles of hydrogen ions through it causing it to harden at room tempurature.
What are the benefits of Omeg-3?
They keep our cells fluid, play a role in cardiovascular function,, nervous system function, immune health.
Escosanoids
Signaling molecules of the body that control many systems
What are the benefits of Omega-6?
They liberate eicosanoids that promote blood vessel constriction, inflammation, blood clotting,pain, airway constriction
Net Negative Protein Balance
Nitrogen output that exceeds nitrogen intake
What are the 4 protein quality ratings?
PER,BV,NPU,PCDDAAS
Ouf of the 4 protein quality ratings which one is considered the "gold standard"?
PCDDAAS Protein Digestibility Corrected Amino Acid Score
What host functions are proteins important for?
structure, hormones, enzymes, immune chemicals and transport
How much protein per kg of body weight should be consumed to prevent deficiency?
0.8g
How much protein per kg of body weight should be consumed for weight management, satiety and performance?
2.2g
How much protein per kg of body weight should be consumed for high-intensity exercise with lower energy intake?
1.4-2.0g
What is the minimal recommended intake for carbohydrates per day?
130 grams per day
What is dietary fiber critical for?
satiety, blood fat levels, colon health, intestinal motility and gut health
What is the primary sub unit of fat?
Fatty acids
What are the three main types of fatty acids
saturated, momosaturated and polyunsturated
This is a major form of fat found in the diet as well as in storage siets throughout the body. It is made up of 3 fatty acids bound to a glycerol.
Triglyceride
To improve your health and reduce the risk of chronic disease what should you balance out your fat intake with?
Unsaturated fats and even intakes of omega-3 and omega-6
What type of protein ranks the hights on protein quality measures?
animal protein
What is Glycogen Synthase and what does it do?
it is an enzyme that converts glucose to glycogen
What is Glycogen Phosphorlase?
it is an enzyme that breaks glycogen back down to glucose units through Glycogenolysis.
When does the enzyme Glycogen Phosporlase have the highest activity?
has the higest activity during periods of exercise and when blood glucose levels are low.
What is the only glycogen stores that can contribut as a source of blood glucose?
glycogen stored in the liver
Can glycogen stored in the muscle cells contribute to blood glucose?
No because once glycogen is stored in the muscle cells it can only be used in glycolysis in that muscle cell.
Wht is glycolysis?
it is the process of converting glucose into pyruvate, directly forming ATP and providing substrates for the use in the Kreb Cycle and electron transport chain.
When dietary carbohydrate is supply is very low what what does the body use to transfer energy.
the body will transfer energy through the production of ketones.
What is the minimum amount of glucose needed each day to fuel the brain and central nervous sytem.
50 grams
What does The Dietary Guidlines Advisory Committe suggests a minimum intake of carbohydrates per day to meet basic energy needs and to supply the brain with enough glucose should be?
130 grams
What is the benefit of higher unrefined carbohydrate intake?
inreased micronutrient intake; a greater fier intake; enhanced satiety; higher thermic effect of feeding and better blood sugar control.
When is one of the few times higher intakes of rapidly digesting carbohydrates can be useful?
for physically active people after intense exercise sessions when carbohydrate stores in the body need to be replenished
What is an intense carbohydrate depleting exercise?
60 minutes or longer of exercise that causes someone to sweat.