Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
FOCUS ON CARBOHYRDATES What are CARBOHYDRATES? Most carbohydrates come from plant foods. They supply quick and efficient energy. Carbohydrates are the body’s main FUEL/ENERGY source and supply 4 calories per gram. There are TWO TYPES OF CARBOHYDRATES: 1. SIMPLE CARBOHYDRATES OR SIMPLE SUGARS These are easy to digest and are converted rapidly into blood sugar glucose. Glucose is used by the body cells to provide energy. Mono-saccharides are one-sugar molecules: lactose, sucrose, and maltose. 2. COMPLEX CARBOHYDRATES OR STARCHES These are digested and broken down into glucose at a SLOWER rate. Complex carbohydrates are formed by combining any two simple carbohydrates together. Complex carbohydrates contain fiber. Dietary fiber is also called cellulose or roughage, and its major job is to increase mobility of the foods being digested. Fiber is not digested and passes through the body unchanged. FOODS RICH IN CARBOHYDRATES: SIMPLE/ SUGARS Fruits-plums, apples Vegetables – sweet potatoes, tomatoes Sucrose sugars: Granulated sugar Brown sugar Powdered (confectioner’s) sugar Maple sugar Raw sugar Lactose- milk sugar Fructose- sugar in fruits Glucose- sugar in fruits and vegetables Soft Drinks- Colas Concentrated sweeteners: Honey, Syrups and Molasses COMPLEX/ STARCHES Breads Noodles/pastas Cereals Baked Products Rice muffins, cakes, pancakes cookies Vegetables: Ex. Potatoes corn *select cakes, pies, cookies, soft drinks and other sugary food only after eating the recommended number of serving from the Food Pyramid. Why do we need CARBOHYDRATES? Our bodies use carbohydrates for energy and store a small amount in the liver and muscle as GLYCOGEN. When muscles work, glycogen is burned. If our body does not have enough carbohydrates, protein is soared and is used for building and repairing body tissue. Carbohydrate Foods also contain vitamins, minerals, and fiber. CautionExcess carbohydrates in your diet are converted to and stored as fat! *Limit your intake of cakes, pies, cookies, soft drinks and other sugary foods! Aerobic activities (sustained exercise like a 2 mile run) use GLYCOGEN stored in the liver and muscle whereas anaerobic activities (quick activities like the 50 yard dash) use blood glucose as the primary energy source. Again, we need carbohydrates to provide calories for energy. Athletes need a carbohydrates-rich diet to fuel hard working muscles. Exercise increases our need for calories. Carbohydrates-rich foods are generally less expensive than protein-rich foods. It is recommended that at least 50% of calories come from carbohydrates in the diet. Low carbohydrate diets cause the body to experience fatigue and loss of energy. During a two-hour workout, you can easily use up all of your stored CAROBHYDRATES! Did you know that the average 150 pound man has 1600 calories of stored GLUCOSE which is readily available for QUICK ENERGY? 1600 calories provide enough energy for 1 ¼ hours of running! When GLYCOGEN is used up, a person feels exhaustion, hunger, diarrhea and nausea. Endurance athletes like marathon runners, cross-country skiers, or bikers try to increase glycogen in the body by “CARBOHYDRATE LOADING” three days prior to the event. “CARBOHYDRATES LOADING” also causes water weight gain, about 4 pounds, because glycogen retains water. Blood flow, normally 25% to the stomach, decreases during heavy exercise to only 5%. Blood flow to working muscles increases to 20-80%. Because of this, eating the pregame meal 2-3 hours before exercising is critical! It is also important to eat complex carbohydrates after exercise, like pizza, lasagna, rice dishes, fruits, vegetables and breads. Carbohydrates have received a bad reputation as “low-prestige” foods and fattening. Since the beginning of the century, Americans have cut back on flour, cereal, grains, and potatoes, which are high in nutrients and have increased their intake of simple sugars. Remember – a medium size potato has only 100 calories. A tablespoon of butter or margarine also has 100 calories. FOOD ARE NOT FATTENING UNLESS YOU CONSUME MORE CALORIES THAN YOUR BODY CAN YOU USE! FYI – SIMPLE SUGARS We use sugar (all varieties) to sweeten our foods. Our SWEET TOOTH is increasing our craving for SUGAR. Our per capita consumption of sweeteners has been gradually increasing. Only 25% of the sugars we consume are added at home, most of the sugar we eat is ALREADY in the foods we buy. Ex. 27% of the U.S. sugar consumption is from beverages, mainly soft drinks 44% is from processed foods – bakery and cereal products, fruit-flavored gelatins, candy, jams and jellies, dairy products, and canned or frozen fruits. Who are the big consumers of sweeteners? MEN The 12 to 19 year-old males make up the largest group, followed by the 9-11 year-old group, and then the 20-34 year-old group. In both sexes, children get much of their sugar from CANDY, while teenagers and young adults prefer soft drinks. Cookies, cakes, pies, and doughnuts are popular with men of all ages. But women over 35 eat fewer foods containing sugar than any other group. Current figures show that Americans eat over 130 pounds of caloric sweeteners per person per year! The table below illustrates various energy levels and sugar consumption: Total Energy Sugar Calories Equivalent Amounts Food Choice Equivalent Per day 10% daily calories of Sugar Examples represent the (in calories) Maximum allowance of sugar per day! 1800 180 4 tablespoons 2400 240 5 1/3 tablespoons 3000 300 6 2/3 tablespoon One 12-ounce cola beverage plus 2 teaspoons sugar Or One ounce lemon drops plus 1 ½ tablespoon jelly One 3-inch square piece of plain cake with frosting Or 2 tablespoons honey plus four 2-inch chocolate chip cookies Two 12 ounce cola beverage or 5 tablespoons of pancake syrup The Dietary Guidelines for Americans recommends: “AVOID TOO MUCH SUGAR”! Why? Sugar offers no nutritional value except energy . Eating whole grains, fruits and vegetables instead of sugar increases the vitamins and mineral in your diet. Increased consumption sugar related to increase tooth decay- 98% if children in the United States have tooth decay and by age 55, half of the population have lost their teeth. Sucrose (table sugar) is the favorite carbohydrate of bacteria that live in the mouth. Bacteria eat the sugar and turn it into an acid. The longer the acid stay on your teeth, the more damage it does to the enamel and eventually a cavity will form. By age 50, 1/3 of the men and ½ of the women in the United States are 20% or more over weight. Excessive amount of sugar is related to obesity. Excessive amount of sugar is related to diabetes, especially as you age 21% of Americans are obese (2012) and 36% are overweight How You Can Reduce Your Sugar Intake! Reduce consumption of soft drinks! Substitute Fruit Juices, milk of water. Buy fewer foods containing refined sugars. – Read the food label- Refined sugars are: glucose, dextrose, corn syrup sucrose and fructose. Eat more whole-grain breads and unsweetened cereals. Eat more fresh fruits and vegetables. Don’t use sweets as rewards. Natural vs. Refined Sugars Technically, all sugar is “natural” because it is obtained from food. However “natural sugars” are those present in the food as eaten, such as in a piece of fruit. All other forms of sugar are referred to as “refined sugar” because they have been obtained by “processing”. Insulin is the name of a hormone used to control the amount of glucose in the blood stream. It helps the body break down glucose (sugar) that enters the body. This hormone is produced in the pancreas (part of the body). When it no longer produces this hormone people develop the disease diabetes.