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'Healthy' living (THE REMARKABLE BODY (Organs (Pancreas (Releases…

- - - - Balanced: proper proportion
      - Adequate: Each essential nutrient, fibre, and sufficient energy
      - Calorie control
      - Moderation
      - Variety
    - - Directly correlated: Mineral and Vitamin deficiencies, Toxicities, Iron deficency (anemia), and oor Resistance to disease
      - Less directly correlation is Diabetes Hypertension and Heart disease
    - - Nutrient Intake Goals for Individuals
        
        RDA Recommended Dietary Allowances: Avg daily level that meets needs of nearly (97-98%) healthy people, separated by gender and age group -- derived from EAR (Estimated Average Requirement)
        
        EAR Avg daily nutrient intake estimated to meet half of the healthy individuals
        
        AI Adequate Intake, set when scientific data is limited to decide on RDA
        
        EER Estimated Energy Requirement, not generous (like RDA) set at avg energy intake predicated to maintain body, not generous because even small amounts of excess energy consumed daily can cause unhealthy weight gain
        
        Discretionary calorie allowance: only 1700 calories needed to meet nutrient needs, 300 calorie allowance.
      - UL Tolerable Upper Intake Levels, highest avg nutrient intake level that is likely to pose no risk to toxicity to healthy individuals
      - AMDR Acceptable Macronutrient Distribution Ranges, Value for carbs, fat, and protein expressed as percentage of total caloric intake; ranges of intakes set for the energy-yielding nutrients that are sufficient to provided
        
        Carbs: 45-65%; Protein: 10-35%; Fat: 20-35% ~ 45-75 grams/day for women
      - DV Daily Values, nutrient standards used on food labels to easily compare foods
        
        Comparing food labels, nutrient/total grams = x/ total grams -- cross multiply
        
        Must include Calories, fat, cholesterol, sodium, carbs, protein, Vit A, Vit C, Calcium Iron, Ingredient list
    - - Female 19-50: Veggies and Fruits (7-8), Grains (6-7), Milk+ (2), Meat+ (2)
        
        Pregnant women need multi vitamin with folic acid and iron every day and extra 2-3 portions each day
      - Male 19-50: Veggies and Fruits (8-10), Grains (8), Milk+ (2), Meat+ (3)
      - 1 Portion
        
        Veggies and Fruit: 1/2 cup fresh, 1 cup leafy veggies, 1/2 cup cooked leafy veggies, 1 fruit, 1/2 cup juice
        
        Grain: 1/2 bagel, 1 slice bread (35g), 1/2 pita, 1/2 cup cooked rice bulgar or quinoa, 30g cereal, 1/2 cup cooked pasta
        
        Milk+: 1 cup milk or fortified soy milk, 3/4 cup yogurt, 1.5 ounce cheese
        
        Meat+: 1/2 cup cooked fish, chicken, lean meat; 3/4 cup legumes, tofu, nuts; 2 eggs; 2 Tbsp peanut butter
      - 2-3 Tbsp unsaturated fat every day
      - Go for whole grains, skim milk, one dark green and one orange veggie every day. 2 servings of fish each week
      - DRINK WATER
      - 30-60 minutes physical activity DAILY
  - - - Energy yielding nutrients: Carbs, Protein, and Fat
        
        Protein
        
        9 cal/g
        
        Becomes amino acids used to synthesize enzymes and muscle proteins and important biomolecules
        
        No storage form of amino acids
        
        Legumes so high in protein because they trap nitrogen in air and that is a key part of protiens
        
        Protein deficiency number one caue of malnutrition
        
        Marasmus = children under two, weigh loss and muscle wasting and hair loss
        
        Kwashikor = children 1-3, weight loss, many times when kids go from milk to single starch
        
        Fat
        
        4 cal/g
        
        Digested in small small intestine using bile produced from liver
        
        Becomes fatty acids incorporated into all cell membranes, used for E or stored in adipose tissue
        
        LIPIDs
        
        Sterols
        
        Cholesterol
        
        LDL = BAD (bring cholesterol and other lipids to tissue , HDL = GOOD (carrys cholesterol away from body cells to liver for disposal
        
        Trans and saturated fat raise cholesterol blood levels more then food cholesterol
        
        Triglycerides
        
        Three units of fatty acid and one glycerol
        
        Differ in chain length and degree of saturation - can tell by hardness of the fat
        
        4 more items...
        
        Hydrogenated fatty acid adds a hydogen to unsaturated fat and makes it saturated
        
        Phospholipids
        
        Lecithin: made in liver and key part to cell membrane
        
        Fat soluble vitamins -- A, D, E, and K
        
        Cushion our internal organs, carry fat-soluble nutrients and phytochemicals
        
        Carbs
        
        4 cal/g
        
        Becomes individual sugars (glucose mainly) used as immediate source of energy or stored as glycogen in liver and muscles to be drawn on when E low
        
        When blood glucose drops glucagon signals liver to release glycogen as glucose
        
        Epinephrine (stress hormone) and other hormones bring glucose out of storage
        
        When glucose is broken down energy is released, if not all of it is is needed it can be reassembled into fatty acid
        
        Monsaccharids
        
        Fructose
        
        Sucrose
        
        Glucose
        
        Maltose
        
        Polysaccharides
        
        3 more items...
        
        Galactose
        
        Lactose
        
        Most efficient source of energy, spare body proteins, feed brain & nervous system (Glucose), keep digestive track healthy, prevent ketosis
        
        Ketosis when breaking down protein if no carbs are present
        
        Too much can disturb the normal acidic balance of blood!
        
        Happens when not enough carbs are consumed so fat-carb compounds become fat-fat compounds
        
        Furthermore when not enough carbs the body has to turn to protein to make glucose diverting it from its much needed duties
        
        NOT JUST IN GRAINS! (Eat more whole grains) In dark green and orange veggies, beans, lentils, and tofu, milk products, EVERY FOOD GROUP! And they are really good for you -- actually really bad if you don't eat them.
        
        Wanna lose weight? Eat fiber-rich whole grains, fruit, and veggies! And cut out refined foods, white flour, sugars and fats associated with heart disease
        
        Why fibre rich? promotes normal blood cholesterol, modulates blood glucose, maintains healthy bowel, promotes healthy body weight
        
        Alcohol is 7 cal/g but not called a nutrient because it interferes with growth, maintenance, and repair of body tissue
      - Minerals and vitamins not energy yielding per se but act as regulators assisting in body process of digestion, moving muscles, disposing waste, growing new tissue, healing wounds, obtaining energy from carbs, fat, and protein, and participation in every other process necessary to maintain life
        
        Vitamins become components of chemical reactions we need for growth, tissue maintenance, repair and reactions that provide our tissue with energy
        
        Minerals become part of bone tissue (calcium and phosphorus), iron helps carry oxygen to all our tissues through blood
      - Carbs, fat, protein, and vitamins all have carbon, oxygen and hydrogen. Protein and B vitamins also have nitrogen.
    - - To add more phytochemical eat more fruit, more vegetables, use herb and spices, replace some meat, add gated vegetables to chilis and what not, try new foods.
- - - - Benefits and Drawbacks?
        
        Benefits
      - Drawbacks
  - - - Efficiency resources put to highest value
      - Equity relates to how resources can be dived among different
        
        why not explicitly about fairness? lousy measurement for social justice
        
        For policies to be fair and efficient
- - - - Stomach gland (and small intestine) releases gastrin into blood in response to food intake to stimulate release stomach acid
    - - Releases gastrin; releases cholecystokinin (CCK) into blood to stimulate gall bladder to contract and pancreas to release pancreatic fluid; secretin also released to stimulate pancreas to release pancreatic fluid
    - - Releases pancreatic fluid in response to secritin and cholecystokinin that helps aid digestion
      - Releases insulin when blood sugar gets too high which stimulates muscles and cells to take glucose from blood and store it
        
        DIABETES
        
        Type 1 = no release of insulin
        
        Type 2 = Insulin resistance - thought to be caused by obesity, glucose overload
        
        Weight lose helps a lot
        
        nutrients, fibre, moderate added sugars, low in saturated fat, not too high in protein
      - Releases glucagon when blood glucose levels fall to tell liver to release some glucose back into blood
    - - Stores and releases glucose in response to pancreas releasing insulin or glucagon
      - Filters blood, process nutrients, manufacture material for export to other parts of body, destroy or store toxins, excrete fat-soluble waste into intestine
  - - - Chewing, stomach movements (segmentation) -- releases nutrients
      - peristalsis wave like muscular squeezing of the esophagus, stomach, and small intestine that pushes content along
    - - Mouth
        
        Salvia breaks down starch, lipase 'little' digestion of fat (especially milk fat key for infants)
        
        Salvia helps clean teeth and neutralizes acid from bacteria in mouth
      - Stomach
        
        Gastric juice activates pepsin to initiate protein digestion
        
        heartburn when you eat to much and stomach acid backs up into esophagus
      - Small Intestine! A true hero
        
        Cholecystokinin signals gallbladder to release bile (an emulsifier -- can combine water and fat)
        
        Secretin tells pancreas to release pancreatic juice which has bicarbonate (alkaline) to neautiralize stomach acid --- breaks down fat, protein & starch
        
        Mucus protects small intestine from being digested
        
        As everything is broken into smaller and smaller pieces ^ the intestinal wall has proteases on surface that do last minute breakdown work so nutrients can be fully absorbed
        
        Intestinal wall breaks disaccarides into monosaccharides
        
        Fibre binds cholesterol and some minerals
      - Colon
        
        Only water, fibre, and some minerals remain
        
        Some fibre is broken down but gut biome bacteria for last minute nutrient release (and leftover carbs)
  - - - Alcohol (20%) and a bit of water
    - - Calcium, magnesium, iron, +minerals; glucose, amino acids, fats, vitamins, water, alcohol, bile acid
        
        If adequate amount of fiber is in diet then it will bind to bile and it will be excreted in stead of absorbed
    - - Sodium, potassium, some fatty acids, gases, water (fibre?)
    - - Glucose and protein move freely in blood
      - Lipids, vitamins and minerals bound to protein transporters