Transcript Energy-Nutrients for human-3
Nutrients and Non-nutrients
Nutrients : CHO, Fat, Protein, vitamins, minerals, and water, they have certain functions in the body and they are essential to the health. Non nutrients : such as phytochemicals which is not essential to the body but very beneficial to the health, also there are some chemicals could be harmful to the body like pesticides, insecticide, nitrate and others
Nutrients
• • • • Substances from food and used in the body to: 1- produce energy 2- synthesize body tissue 3- regulating agents, to promote growth, maintenance and repair, and may act in some way to reduce the risk of some diseases.
Energy Nutrients for human body or macronutrients
• CHO, Fat, and Protein
Carbohydrates
• Carbohydrates is the main source of energy in the body • Participate partially in the structure of body
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Carbohydrate
We have 2 types of carbohydrates 1- simple carbohydrates include (monosaccharides and disaccarides) • 2- Complex carbohydrates (Polysaccarides)
Monosaccharides
Popular monosaccarides are : Gulucos, fructoss and galactose The first tow found in fruits and honey, while the third one found In milk attached with glucose
Disaccharides
- We have three popular disaccharides , - include - Maltose - little in nature but produced during processing, - Sucrose - Can sugar, composed of fructose and glucose.
- Lactose : - Milk sugar, found only in milk
Poly saccharides
Two types : starch and fiber Starch: made up of many units of mono sugar linked together Mostly found in grains, legumes, and some vegetables It is healthy for human body It is recommended to be the main source of energy in the body
Carbohydrate- continue
Fiber: Two categories : Soluble Fiber: like pectin and gum Insoluble : like cellulose, hemicellulose and lignin Fiber found in plants only : grain, legumes, fruits and vegetables Fiber: is very healthy to the body and recommended for good health
Dietary Recommendation for CHO
• 45 - 55% of total energy from CHO • Only 10% of energy from simple sugar and other from polysaccharides • Need at least 25 grams of fiber per day and could increased to 45 per day
• Lipids More than 90% of lipid in food are triglycerides, we have 2 types of triglycerides • • • Fats : solid at room temperature Oils : liquid at room temperature • Other type of lipid, they are different in structure than triglycerides, include: • Phospholipid • Sphingolipid • Cholesterol
Lipids
Source of energy (recommended 25 35% energy from fat Participate in body structure partially (mainly in nervous system) Source of some hormones in the body Carry the fat soluble vitamins
Lipid – sources
Margarine Butter (saturated) Oils (unsaturated) Fast food Meats Dairy products
Lipids
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Saturated fat is bad for you
Meat and dairy products
unsaturated fats, 2 types:
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1- Monounsaturated – best for you in moderate amount.
Olive oil •
2- Poly unsaturated also good for you in moderate amount:
Sun flower oil , corn oil, sesame oil, soy oil
Lipid – continue
Cholesterol : processed in the body and from the food necessary for the body , but Should be in the range of body requirements.
Two types of cholesterol
Bad cholesterol, it is bad for you Good cholesterol, it is good for you
Lipid – Dietary Recommendation
• • • • Should consume 25 – 35% of energy from fat Not more than 10% of energy from saturated fat Not more than 200 mg of cholesterol
Protein
Composed of amino acids, which is precisely composed of C, H, O, and N
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Protein
Contain one, two, three, or four long chain amino acid Protein Composed of 20 different types of amino acids, Nine of them can not processed in the body called essential amino acids Other amino acids are could be processed called non essential amino acids
Protein –Functions
• • • • • • Part of every cells in the body Build and maintain of body tissue Build some hormone and all antibodies Responsible for transport of many nutrients and oxygen in the blood Maintain acid – base balance Also produce energy as the body need, if no CHO and fat.
Protein Quality
complete protein :Egg, meat, chicken, , fish, dairy products Incomplete protein : Grain, corn , legumes, rice, oat
Requirements
Recommended 12-15 % of the energy from protein 0.85 -1.5 gram of protein for each Kilogram varies on certain factors
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Protein-continue
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