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State College of Florida
HUN # 2201 Fundamentals of Nutrition
Class 6
Review of Classes 1-6 Chapters 1-13
Nutrition is the study of: foods that prevent vitamin and mineral deficiencies
foods that prevent people from being overweight or underweight
foods that promote health.
We all have personal and cultural associations with food, for example:
We have our own body images of what is beautiful or attractive.
We have cultural and religious traditions.
We have our own appetite, a desire to eat that is influenced by our emotions, both happy
and sad, influenced by our family and friends and advertising.
The primary energy and calorie producing nutrients, also called macronutrients, in foods
are: proteins, fats and carbohydrates. The micronutrients that promote health are:
vitamins and minerals.
A healthful diet should have nutrient dense foods which contain large amounts of
nutrients. These are foods like low fat milk and yogurt, real cheese, legume beans, dark
green leafy vegetables, cruciferous vegetables, some beef and fish and Turkey. Empty
calorie foods have almost no nutritional value such as potato chips, candy, soda, puffed
cereals and highly processed foods.
A balanced meal should have average portions of a protein, a fruit or vegetable and a
whole grain or potato. Average portions are ¼ lb of protein, ½ cup of fruit or vegetable.
Meals should also have a fluid of about 6 ounces.
There are interactions between nutrients. Protein requires vitamin B6 and vitamin A.
B6 is needed to prevent stress to nerves and Vitamin A is needed to prevent stress to the
eyes. This is one reason why we should eat vegetables whenever we eat a protein.
Fats require antioxidants, (vitamins C, E and sometimes A) Calcium requires vitamin D
for transportation.
Food pyramids – show, along with exercise, the basic nutritional needs of US adults
according to the government. The food guide pyramid and the US Dietary Guidelines,
suggest the amounts that we should consume each day. Children, the elderly,
vegetarians, people who are sick and people of other cultures have additional or different
needs. They stress the importance of grains and include that at least ½ of them should be
whole grains. They also recommend:
Vegetables 5-7 servings and Fruits 4 servings daily. Added together, it is recommended
that we consume 9-11servings of fruits and vegetable each day. The average person who
consumes a 2000 calories diet is expected to eat 9 fruits and vegetable servings each day
to be or remain healthy. The 2005 and 2010 Dietary Guidelines recommend taking in
nutrient dense foods, increased fiber and decreased sugar to protect us against chronic
disease. Foods should be fresh, raw or frozen to contain a lot of nutrients. Canned have
less nutrients
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SCF HUN # 2201 Nutrition Class 6
Review Classes 1-6 Chapters 1-13
RDA’s, lower amounts that help prevent deficiency symptoms depend on age, gender and
activity level. Supplement manufacturers and many people believe that we need more of
the B vitamins. Food labels have RDVs on them. These were updated in 1997-2002.
They are the amounts that are believed to keep us healthy. Food labels help people make
better food choices. They are required to list amounts of nutrients per serving. They also
must contain information about cholesterol, saturated fats and trans fats.
Sugar Amounts on labels are voluntary. Types of Sugar are required to be in the list of
ingredients. The ingredients list the highest amount first. The dietary guidelines say low
added sugar because it is empty calories. Many people realize that it is also a factore in
the causes of obesity, heart attack, ulcers (along with heliobacter pylori bacteria), cancer
and other health problems.
The brain needs some sugar although too much sugar will fog the brain. Fruits and
vegetables are the best sources. Glucose, dextrose, sucrose, fructose and maltose are
sugars. They end in ose.
Synthetic sugars are saccharin, aspartame, sucralose, sorbitol, xylitol, malitol and stevia.
Many end in ol. That indicates they have the chemical structure of an alcohol.
Carbohydrates are made up of atoms of carbon, hydrogen and oxygen. To be more
exact, carbon atoms and H2O. Carbohydrates provide sugar and water . Both are
alkaline to balance the acid in other foods. This is another reason why we should eat
vegetables with meats. The pancreas gland produces the hormone insulin. Insulin stores
Sugar in the liver and in muscles for use later. When it is there it is called glycogen.
Too much sugar creates problems such as lactose intolerance. Decreasing sugar and
increasing fiber and acidophilus can help. Too much sugar and too large portions also
increase diabetes. Sugar and alternative sweeteners wear out the pancreas which has to
produce insulin to Store sugar in muscles and the liver. High sugar also causes problems
in the nerves within the eyes, hands and feet, and increases obesity. Hypoglycemia
occurs when the sugar is high and then comes down too low. The glycemic index gives
foods a number depending on how fast they are converted to sugar in the body. White
flour products like cake, white bread and pasta are converted to sugar quickly in the
body.
Fiber decreases the speed of the going to sugar process. Fiber also helps get the sugar
out of the body as well and in this way prevents allergies, fungus, candida and brain fog.
Fiber increases the transit time of the stool., decreases cholesterol, gets fats out of the
body and decreases the risk of stroke. Some fibers are more water absorbing than others.
Oats and psyllium seed husk are more water absorbing . Whole wheat and flax seed
meal increase the transit time of the stool. Celery and cinnamon never get digested, they
just pass through.
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SCF HUN # 2201 Nutrition Class 6
Review of Classes 1-6 Chapters 1-13
Protein foods break down into amino acids, which then combine to make muscles and
new tissue, such as new skin, in the body. Complete proteins are made from amino acids
in animal foods like meats, milk and cheese. Incomplete proteins are made from amino
acids in plant foods like legume beans and peas. These amino acids need the amino acids
in grains to be complete to make muscle. Protein foods slow the going to sugar process.
They increase need for Vitamins A and B6.
Fats – All fats nurture the brain, lubricate joints, and give energy to work & play.
Some fats are better for certain things than others. Omega 3 oils, like fish oil, and some
in flax seed oil, walnut oil are better for brain function, hearts and arteries. Omega 6
oils , like corn, sunflower, safflower, cause inflammation in the body. Corn oil has been
known to increase growth of tumors. Omega 9 oils, like olive oil is helpful to lubricate
skin and joints. CLA, the fat that is cooked out of meats is also helpful to hearts. The
solid/saturated fats, like in hamburger, chicken, including wings, and turkey are
otherwise not helpful and clog arteries . Trans fats are created by adding hydrogen and
make fats more solid and so they act like saturated fats in the body. Lecithin, from soy
oil and egg whites lubricates arteries. Fried and burned fats are carcinogenic. Sugar and
fats together form unhealthful triglycerides. Too many fats stress the gallbladder and
liver. Alcohol and dark berries help to move fats along in the blood, toward the liver
for processing out.
Digestion of foods happens by – Chewing produces Saliva in the mouth which contains
digestive enzymes. Acids in the stomach dissolve the food. In the intestines we absorb
nutrients and excrete waste through Peristalsis. Digestion of carbohydrates is called
glycolysis. Metabolism makes our foods useful. The Electron Transport System converts
fluids that we drink into fluids for the cells. The Minerals calcium and magnesium are
important because they help peristalsis move the stool the stool along in the intestine.
Without magnesium, people get indigestion.
Digestion of alcohol is difficult for the body. To lessen the stress, eat food and drink
other fluids with it or in place of it.
The Circulation system transports nutrients through the blood from the heart, picks up
oxygen in the lungs and circulates it throughout the body. Some fats and cholesterol are
transported to the liver through the blood. They are called Low Density Lippoproteins,
LDL for short. HDLs, High Density Lipoproteins help to circulate the fats. This is
increased by exercise, hot spices, dark berries and moderate alcohol.
Weight Gain can be helped by increasing protein in the diet. Supplements of amino
acids for a short period of time can help. They should not be taken for long periods of
time as they would then stress the kidneys. Exercise should be weight bearing and
weight lifting.
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SCF HUN # 2201 Nutrition Class 6
Review of Classes 1-13
Weight Loss can be helped by increasing protein in the diet. Seafood also helps because
it contains iodine which increases thyroid function. Increased thyroid function increases
the speed of circulating blood, Basal Metabolic Rate. Increased iodine also increases
resting body temperature to heat the blood and in this way it increases digestion and helps
weight loss. Supplements of kelp can help weight loss.
Decreasing the number of calories, not lower than 1200 calories for an average adult, and
and decreasing portion size also help. Exercise uses up calories, builds muscle and
increases circulation. All help digestion and weight loss.
Vitamins
Water Soluble – The Vitamin B complex and Vitamin C
In general, the B vitamins are known to strengthen nerves, strengthen our emotions and
are co-enzymes for many processes in the body. Vitamin C decreases infection.
B1 – Thiamine strengthens nerves in the brain and legs for good walking balance.
Food sources are pork, ham, bacon,
legume beans and cereal.
B2 – Riboflavin strengthens nerves in the eyes . Food sources are dairy and whole
wheat.
B3 – Niacin decreases cholesterol, thins the blood, & decreases cravings for tobacco.
Food sources are turkey, tuna, peanuts and whole wheat.
B5 – Pantothenic Acid regulates blood sugars. Food sources are meats, poultry,
potatoes, tomatoes, broccoli and whole wheat.
B6 – Pyradoxine or Pyradoxal-5-Phosphate strengthens nerves to the wrists, like in
Carpal tunnel syndrome and to legs and feet and metabolize proteins,
like in Parkinson’s disease, and helps to excrete fluids like in
menstrual fluids and in alcohol use. Protein increases need for B6.
It works with amino acids to form neurotransmitters and our
emotions
B12 – Cobalamin It strengthens nerves to the legs as in ataxia and balance and helps
people feel happier. It helps form the myelin sheath around nerves.
B Vitamin like things
Folic Acid – prevents neural tube defects in the newborn, like in Spinal bifida,
hydrocephalus and cleft palate These are what is known now. More
research will likely show more prevention.
Prevents cervical dysplasia in the female uterus, from HPV
Prevents sun burn in fair skinned people through PABA
Food sources are foliage, green leafy vegetable, legume beans, Orange juice.
Biotin – promotes hair growth
Choline – helps brain processing Food Sources are milk, eggs, peanuts.
Carnitine – moves fats around in the body.
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SCF HUN # 2201 Nutrition Class 6
Review of Classes 1-6 Chapters 1-13
Vitamin C
Vitamin C helps protects against infection by sending white blood cells to the infected
area. Over 1000mg would be too much and too many white blood cells would be
activated. Vitamin C also strengthens blood vessels by increasing the tissue in the blood
vessel wall. Working with vitamin K , it prevents excessive bleeding. Vitamin C also
increases the uptake of iron from vegetable sources. Food sources are oranges,
grapefruits, their juices, strawberries, kiwi, sweet potatoes, tomatoes and broccoli, red
and green sweet and hot peppers.
Fat Soluble Vitamins
Vitamins A, D, E and K
Vitamin A – Carotenoids, Retinoids and Palmitate are kinds of this vitamin. Carotenoids
are from plant sources, like dark green and deep yellow and orange fruits and vegetables
as in carrots, pumpkin, and cantaloupes. Retinoids are from animal sources like egg
yolks and liver. Palmitate is made in a laboratory and activated in fluids like milk. It
takes six times more carotenoids to equal the vitamin A power of animal sources. Too
much vitamin A can cross the placenta and cause problems in the newborn baby such as
liver and bladder problems. Other indications of too much vitamin A are jaundice in
people not newborns. It is important for good night and dark vision, to prevent light
glare, to promote skin and lung flexibility and bones to grow long and tall. It is important
in reproductive formation in the preborn. Protein increases the need for Vitamin A.
Vitamin D – It is important because it transports calcium in the blood to nerves, muscles,
in bone and intestine. It is formed in the skin when sun warms the skin and draws oils to
the skin surface. Vitamin D is created and then transported through the skin to the blood
to begin activation. Sunscreen and air pollution block the sun’s warmth. It prevents
rickets in leg bones, helps protect against colon cancer by bringing calcium to the
intestine and helps protect against osteoporosis by bringing calcium to the bone. It acts to
form reproductive hormones in the preborn child.
Vitamin E – It is important because it brings oxygen through the blood to all systems of
the body. It helps the brain function, repairs DNA and helps breathing. It works with
Selenium to strengthen nerves to muscles. Food sources are soy oil, almond oil, wheat
germ oil, peanut oil, a little in mayonnaise and salad dressing and some in vegetables like
spinach and peas. As an antioxidant it helps vitamins A and C prevent oxidation of fats.
A synthetic form, Vitamin E Succinate helps to shrink tumors.
It helps to prevent hemolytic anemia which is a blood disorder in which blood cells die
too early. It is helpful in forming the reproductive system in the preborn. It thins the
blood.
Vitamin K - It is important because it helps blood to clot and therefore prevents
hemorrhage in the newborn and to stop bleeding from a wound. It works with vitamin C
to prevent scurvy when there are small blood spots in the skin. Food sources are green
vegetables and teas.
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SCF HUN # 2201 Nutrition Class 6 Review of Classes 1-6 Chapters 1-13
Minerals
Vitamins help us to get up & get going. Minerals help to keep us calm.
All minerals are absorbed through the inner layer of the colon , inside the intestines. The
major food source is water.
Major Minerals – are minerals that we need more of.
Sodium, Potassium, Calcium, Magnesium, Phosphorus and Sulphur.
Sodium pumps in Potassium and Potassium pumps in Magnesium. Calcium and
Magnesium work together in nerves, muscles and the intestines. All minerals are
Sodium holds on to water. Potassium excretes water. Positive and Negative ions of
these minerals enable hearts to beat and blood and fluids in the body to flow. Food
sources of sodium are water and seafood. Food sources of Potassium are water and most
fruits and vegetables especially bananas.
Calcium contracts and Magnesium relaxes nerves and muscles and the intestine. Food
sources of calcium are dairy, broccoli. Food sources of Magnesium are green leafy
vegetables, legume beans, nuts and cocoa. Both minerals are important to harden bone.
Weight bearing exercise and adequate vitamins D and K decrease osteoporosis (bone
thinning.
Phosphorus is important because it hardens bone. Food sources are water, meat and
vegetables grown in soils with phosphorus in them. Too much phosphorus excretes
calcium from the body.
Sulphur is important because it helps to form cartilage in joints. Food sources are
water, onions and garlic and egg whites.
Trace Minerals – are minerals that we need less of.
Iron, Zinc, Iodine, Selenium, Copper, Chromium, Floride, Silicon, & Molybdenum.
Iron picks up oxygen in the lungs and circulates in the blood. Foods: meat, legume
beans Without iron it is difficult breathing in and out. Iron helps bones to grow.
Zinc regulates insulin, increases taste and smell, strengthens the prostate gland &
decreases bad bacteria
Foods: meat, legume beans, shellfish especially oysters.
Iodine regulates thyroid function, increases Basal Metabolic Rate, restores Hydrogen
and Oxygen balance if altered by radiation. Foods: water, seafood, iodized salt, seasalt.
Selenium helps get mercury out of the body, strengthens muscles.
Foods: water, seafood, whole grains.
Copper : decreases bad bacteria and strengthens nerves through joints.
Foods: water, seafood, shellfish, whole grains
Chromium increases insulin activity and can help blood sugar be absorbed
Foods: whole grains
Fluoride
helps increase tooth enamel to prevent tooth decay. Foods: water
Molybdenum helps get metals out of the body Foods: water
Silicon
smoothes hair and nails. Foods: water.
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