Hsc 101 Ch8 Carbohydrates, Vitamins And Minerals

Front 1

importance of carbohydrates (3)

Back 1

--blood glucose/sugar (supports function of of brain for example)
--rich in fiber, vitamins and minerals
--preferred energy source: 4 cal/gram

Front 2

required intake of carbohydrates

Back 2

45-65% of diet with less than 10-15% simple sugar

Front 3

two main sources

Back 3

simple sugar and complex carbos

Front 4

example of simple sugar and problems associated

Back 4

--table sugar and fruit sugar
--insulin overshot and linked to high "glycemic index".
(raise blood sugar quickly)

Front 5

examples of complex carbohydrates and benefits

Back 5

pastas, potatoes, rice and whole grains. help clean up intestine and prevent cancer.

Front 6

fat soluble vitamins and water soluble vitamins.

Back 6

fat soluble: ADEK
water soluble: B and C

Front 7

vitamin A function and sources

Back 7

--antioxidant, vision and cancer prevention
--yellow, orange products and diary

Front 8

vitamin D function and sources

Back 8

--calcium absorption (prevent osteoporosis-bone fragility)
--sources: milks, fish oils and sunlight can help

Front 9

vitamine E function and sources

Back 9

--cellular membranes and antioxidants
--complex carbohydrates and green leafy veggie

Front 10

vitamin K function and sources

Back 10

--blood clotting and bone metabolism
--green leafy veggie

Front 11

can fat soluble vitamins be stored? what is the consequences?

Back 11

it can be stored and high consumption will lead to toxic levels

Front 12

vitamin C function and sources

Back 12

--antioxidant, help heal body and maintain connective tissue
--sources: citrus fruit, other fruits and vegetables

Front 13

vitamin B function and sources, some common examples

Back 13

--mostly associated with metabolism
--carbohydrates and dairy products
--thiamin, riboflavin, niacin, biofin and panothenic acid

Front 14

3 special Vitamin B: functions and problem from deficiency

Back 14

--folate or folic acid: connections with neural tube defects
--vitamin B-6 and B-12: only found in animal products and troublesome for vegetarian

Front 15

Calcium: functions, sources and special concern for a group of people

Back 15

--related to bones, teeth, muscle contraction (sliding filament)
--dairy products and green leafy vegetables
--osteoporosis and women

Front 16

iron: function, sources and concern for absorption

Back 16

--hemoglobin levels and anemia, muscle fiber
--meat, legumes, eggs and leafy greens
--vitamin C help absorb and small amounts work the best. coffee and tea will can interfere

Front 17

Soium: functions, sources and concern

Back 17

--body water balance and linked to blood pressure
--salt and soy sauce and all processed food
--habit of salting food is a learned behavior