Nutrition for Performance
Chapter 1:Nutrients
Chapter 1:Nutrients
Kartei Details
| Karten | 65 |
|---|---|
| Sprache | English |
| Kategorie | Ernährung |
| Stufe | Universität |
| Erstellt / Aktualisiert | 30.09.2016 / 02.10.2017 |
| Weblink |
https://card2brain.ch/cards/nutrition_for_performance?max=40&offset=40
|
| Einbinden |
<iframe src="https://card2brain.ch/box/nutrition_for_performance/embed" width="780" height="150" scrolling="no" frameborder="0"></iframe>
|
Aminos Acids consist of
- carbon atom bound to four chemical groups
- hydrogen atom
- amino group containing nitogen, carboxylic acid group, and fourth group called a side chain, which varies in length and structure.
Of the 20 amino acids normally found in dietary protein, humans can synthesize how many
11
Nonessential Amino Acid
Those that can be synthesized:
- Alanine
- arginine
- Asparagine
- Aspartate
- Cysteine
- Glutamate
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
Essential Amino Acids
cannot be synthesized and must be derived from the diet
- histidine
- isoleucine
- leucine
- lysine
- methionine
- phenylalnine
- threonine
- tryptophan
- valine
Protein Deficiency
- Kwashiorkor: pure protein deficiency, mainly in children, characterized by a bloated belly
- Marasmus: protein defiency resulting from a total dietary energy deficiency, charactered by extreme muscle wasting.
Complete Proteins
proteins that contain all the essential amino acids
Incomplete Proteins
Proteins that are deficient in one or more aminos acids
By combining plant foods like rice and beans, obtaining a balanced intake of amino acids is possible
One molecule fo water contains?
Two hydrogen atoms covalently bonded to a single oxygen atom
Adult body contains what percent water and how it changes throughout life?
- Adult body is about 60% water by weight
- Highes in infants and usually decreases with age
Extracellular Fluid
1/3 of body water found here.
Includes waer in blood, lymph, and cerbrospinal fluid, as well as in the fluid found between cells, which is called intersitial fluid
Intracellular fluid
2/3 of body water is found inside cells as intracellular fluid
Functions of Water
- transport nutrients
- provides protection
- helps regulate body temperature,
- participates in biochemical reactions
- provides the medium in which these reactions take place
- water in urine transport waste products
- regulating body temperature during exercise
- acts as solvent
Solvent
fluid in which solutes dissolie to form a solution
Electrolytes
substances like sodium chloride, which dissociate in water to form positively and negatively charged ions
Fluid requirements
1ml for every 4kJ of energy expended, or 1 ml/kcal
Vitamins
are organic compounds, and minerals and trace elements are inorganic compounds.
Key Role of Vitamins and Minerals
Regulators and facilitators of many anabolic and metabolic functions
Water Soluble Vitamins
dissolve in water
Fat Soluble Vitamins
dissolve in organic silvents and are usually ingested with fats
Macrominerals
requiring a daily intake of more than 100mg or presence in the body in amounts greater than .01% of the body weight
Microminerals (trace elements)
requiring a daily intake of less than 10mg or presence in the body in amounts less than .01% of body weight
Phytonutrients
Non-nutrients found in plants with health-promoting effects
Carotenoids
are the red orange and yellow pigments in fruits and vegtables (carrots, broccoli)
Polypheols
berries fruit wine
can be classified as nonflavonoids or flaonoids
Phytonutrient Intake and Health Effects
- serve as antioxidents
- enhance immune response
- enhance cell-t-cell communication
- alter estrogen metabolism
- convert to Vitamin A
- Cause cancer cells to die
- repair DNA damage cause by smoking and other toxic exposures
