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37 Cards in this Set
- Front
- Back
What are the 4 key points about Carbs: one of what? primary what? composed of what? sources?
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1. One of the three macronutrients
2. primary energy source, especially for nerve cells 3. composed of carbon, hydrogen and oxygen 4. good sources: fruits, v and grains |
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What two classes can carbs be divided into?
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simple
- monosaccharides: glucose, fructose, galactose - di " : two sugars together: lactose, maltose, sucrose complex |
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Glucose:
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- abundant carb
- used as building block for other carb molecules - produced by plants through photosynthesis |
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fructose
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sweetest natural sugar, occurs in fruits and veggies
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galactose
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joins with glucose to make lactose
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Lactose:
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milk sugar, found in milk
- glucose and galactose together - disaccharide |
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Maltose:
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- disaccharide
- two glucose molecules - by product of digestion - malt sugar |
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Sucrose:
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- disaccharide
- one glucose, one fructose - swetter than the other disaccharides - table sugar |
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Complex carbs
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- 100s to 1000s of molecules long
- polysaccharides - starch, glycogen, most fibers - long chains of glucose molecules |
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Starch
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- form of glucose in plants
- grains, legumes, tubers - we cannot use as occurs in plants - must break it down into mono glucose |
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Glycogen
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storage form of glucose in animals
- liver, and muscles - very little in food, not a dietary source - quick source of energy |
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Fibre. what is it? 3 kinds?
good sources |
- forms the support, structure of leaves and plants
Dietary: non digestable parts of plants Functional: is non-digestable carbs extracted from plants and added t food - cellulose, quar gum, pectin total fibre= dietary+ functional - oat, what brans, rye, legumes, veggies |
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What do we call starch that is indigestible?
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resistant starch, may be beneficial to the colon
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What is the RDA- recommenced daily allowance of carbs?
- how much calorie intake should be carbs - what of added sugar? - CCHS data on intake |
130 gr/ day
- supplies brain with glucose - 45-65% - 25% or less of total intake - adults 50% kids, 55% |
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What is the AI of fibre for men and women
- what is the average people get? |
14 g for every 1000 kcal
38 g = men 25= women averages men= 19.1 women= 15.6 |
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Soluble fibres:
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absorb water and form gels; they delay absorption of glucose
- fruit pectin, |
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Insoluble fibers
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attract water, speed up passage of food through intestine, helping prevent constipation
- cellulose in wheat, lignin and fibrous veggies |
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Can we digest fibre? what roles does it have?
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- we dont have necessary enzymes to digst fibre
- bacteria in LI can break down some kinds - most undigested and eliminated with feces Roles; - reduce colon cancer - reduce HD - enhance weight loss - prevents hemorrhoids, constipation and diverticulosis |
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Digesting Carbs: In the mouth
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Salivary amylase
- begins carb digestion in mouth - breaks carbs to maltose |
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Digesting Carbs: In the stomach
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- nothing happens
- salivary amylase is destoryed |
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Digesting Carbs: In the SI
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- Pancreas secretes amylase into small intestine
- breaks down starch to maltose - specifc enzymes in SI break di into mono : maltase, sucrase, lactase - all mono absorbed into bloodstream |
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Digesting Carbs: In the liver
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- mono travels to liver, then to cells to provide energy
- excess glucose stored as glycogen in liver |
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Digesting Carbs: In LI
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- complex carbs pass here undigested
- bacteria ferment some - rest in feces |
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Insulin:
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- produces by beta cells of the pancreas
- helps cells take in glucose from the blood - stimulates the liver to take up glucose and convert to glycogen - lowers blood glucose |
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Glucagen
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- produced by alpha cells of the pancreas
- stimulates the breakdown of glycogen to glucose - more glucose is available to cells of the body - stimulates gluconeogenesis: production of glucose from aa's - raises blood glucose |
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Glycemic index: definition
- foods with low ones are good for who? and what else |
- a foods ability to raise blood glucose levels
-low level foods: - diabetes - generally higher fibre - may reduce HD and colon cancer |
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How much energy is in carbs ?
- which cells rely on carbs |
4 kcal/ gram
- RBC only use glucose for energy - glucose really important during intense exercise |
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what happens when we dont have enough carbs?
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- production of ketones as an alternate energy source
- excessive ketones= high blood acidity and ketoacidosis - high blood acidity damages body tissues |
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How do carbs spare proteins?
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- prevent their breakdown as an energy source
- when intake is, proteins are used for gluconeogensis= production of new glucose - relying on body protein as a source of energy can over time lead to organ damage |
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What about Alternative sweeteners?
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- can be used in place
- no tooth decay, no energy - safe when eating less than ADI - not always recommended for pregnant or breast feeding women |
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What are the 3 main health disorders related to carb metabolism?
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1. diabetes
2. Hypoglycemia 3. Lactose Intolerance |
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diabetes:
- 3 types - if untreated? |
inability to regulate blood glucoe levels
type 1: body cannot produce enough insulin type 2 Gestational: while you are pregant, may lead to type two after most often african women who are borderline over weight - untreated diabete can cause nerve damage, kidney damage, blindness and can be fatal |
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Prediabetes
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- imparied fasting glucose
- condintion in which blood glucose levels are higher than normal but not high enough to be classified as full blown diabetes |
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Metbolic syndrome:
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characterized by abnormal glucose and insulin levels, high BP, imbalance of blood fats, excess fat in waistline
- strong link to diabetes and HD - HDL |
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Type 2 diabetes: describe.
treatments? |
- progressive disorder in which body cells become less responsive to insulin
- used to be in the elderly, happening in children now - obesity increases risk factors - genetic - pancreas may stop producing insulin - being followed by a kinesiologist and having proper healthy lifestyle best way to prevent - diet, exercise, oral meds for treatment |
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Hypoglycemia: describe
- 2 types |
- low blood glucose levels
- Reactive hypoglycemia: when too much insulin is produced after a meal = shakiness, sweating, anxiety Fasting hypoglycemia: results when too much insulin is produced even when the patient has not eaten |
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Lactose Intolerance:
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a disorder in which the body does not produce sufficient lactase enzyme and therefore cannot digest foods that contain lactose
- intestinal gas, bloating, cramping, diarrhea, nausea |