1.- CARBOHYDRATES : Carbohydrates are organic compounds containing carbon, hydrogen and oxigen. When broken down, carbohydrates are the main source of energy of the body. Carbohydrates are known as sugars or starches.
There are simple carbohydrates and complex carbohydrates.
Simple Carbohydrates: This kind of carbohydrates require almost no digestion to convert into energy, they go almost directly into the bloodstream. Contain only one ( Monosaccharide) or two carbons( Disaccharide).
They are : Glucose, fructuose and sucrose.
Glucose, also known as dextrose, is the only sugar that can be used by the body. All other carbohydrates must be broken down and convert to glucose.
Fructose: Is another monosacharide and found in fruits and honey.
Sucrose: Is a disaccharide and is found in common table sugar.
Lactose: Is a disaccharide and is found in milk.
Complex Carbohydrates: They are polysaccharids ( long chain of glucose molecules).
A complex carbohydrate takes much longer to convert to glucose and minimizes the risk of bringing blast of sugar to the body and a rapid release of insulin from the pancreas which is an invitation to obesity, diabetes, hypertension, high cholesterol and some types of arrhythmia.
Unprocesed carbohydrates are surrounded with other valuable nutrients such as vitamins, minerals, proteins ans fats.
Here some complex carbohydrates:
Pectin, is part of vegetables and fruits
hemicellulose , contained in cereal fibers.
Cellulose, which forms the plant cells walls.
Gums and mucins , found in plant secretions.
Examples of foods with complex carbohydrates: Stalks of leaves of vegetables, fruits, seeds, whole wheat, oat bran.
2. FATS (LIPIDS): Fats have a major function as fuels and in the storage of energy and they also serve in the structure of membranes ( triphosphopyridine, cholesterol ), in the formation of hormones (unsaturated fatty acids ), as thermal insulators, and decoration ( deposits of fat tissue ).
The amount and type of fat in the diet influence the levels of cholesterol in the body. A diet with a high ratio of polyunsaturated to saturated fatty acids, but low in total fat, tends to promote low levels of cholesterol in the blood.
Classification of Lipids
A. Simple Lipids: Esters of fatty acids with various alcohols Fats are esters of fatty acids with glycerol.
Waxes contain alcohols other than glycerol ; cholesterol esters are the combination of fatty acids and sterol alcohols such as cholesterol.
B. Compound Lipids: Esters of fatty acids and glycerol plus another chemical groups. Example : phospholipids, lipoproteins.
C. Derived Lipids: Substances derived from simple and compound lipids by hydrolysis.
Fatty Acids Commonly Found in Foods
Saturated Fatty Acids
Acetic Acid ......... Vinegar, is not a fat but contains a small quantity of it. Butyric Acid ......... Butter Palmitic Acid ......... Vegetable oils, animal fats Stearic Acid ......... Animal fats, vegetable oils.
Unsaturated Fatty Acids
Oleic Acid ............... Vegetable oils ( corn, soy, cottonseed, wheat germ, linseed)
Araquidonic Acid ......... Found in small quantities in selected animal fats.
Linolenic Acid ........... Vegetable oils (linseed)
Conjugated Linoleic Acid . turkey, lamb, beef, dairy products
α Linolenic Acid ......... (Omega - 3 Fatty acids ) herring, mackerel, salmon, cod,
sardines, anchovy, walnuts,flax,
γ Linolenic Acid ......... (Omega - 6 fatty acids) Evening primrose oil, borage oil,
western diet.
Mono unsaturated Fatty Acids
olives, almonds, pecans, cashew, filbert and macadamias.
Hypertensive women with diets that levels of animal fats and protein increased the risk of hemorrhagic stroke contain low levels of protein and animal fat, have a higher risk of hemorrhagic stroke. Very low intake of saturated fat may develop structural impairment of the arteries.. A balance between saturated and unsaturated fats is the key to optimum health.
The amount and type of fat in the diet influence the levels of cholesterol in the body. A diet with a high ratio of polyunsaturated to saturated fatty acids, but low in total fat, tends to promote low levels of cholesterol in the blood.
What are the good fats ?
Fish Oil: (omega 3 fatty acids) Salmon, cod, sardines, whitefish, cold water halibut, anchovies, shrimp, herring, scallop, varieties containing eicosapentaenoic (EPA) and docosahexaenoic acid ( DHA).
Vegetables, grains and nuts: (Omega 3- fatty acids )Walnuts, beans, brussels sprouts, squash .
A monounsaturated fat (Omega 9, fatty acid): Extra Virgin Olive Oil , almonds, pecans cashews , filberts and macadamias.
Almond oil is better than canola oil. Canola oil belongs to the mustard family, is derived from seeds of a plant considered by some to be toxic . Canola oil, when processed becomes rancid very quickly and may over time increase the incidence of heart disease. Still, there are proponents that hold its value. But, it seems wiser to select the tried and true olive oil.
Dairy and milk products: Butter in small amounts are better than margarine. Omega 3 enriched eggs : Reports found that 3 of these eggs a day did not significantly increase total cholesterol or LDL in most subjects. Typically , plasma triglycerides as well as platelet aggregation decrease.
Note : The blood - thinning functions of fish oil are small compared to aspirin.
Prothrombin time remains usually normal when using omega-3 . But, some researchers caution that bleeding time could increase to inappropriate levels if baseline platelet activity is impaired or fibrinogen concentrations are low .
Examples of supplements that contain Omega 3 fatty acids:
Flaxseed oil (1000 mg soft gel) provides 520 - 570 mg per capsule of gamma linolenic acid ( GLA) . Dosage : 1040 - 1140 mg/ day o 6 caps / day .
Evening primrose oil: good source of GLA. 1300 mg soft gels daily Dosage 1300 to 2600 mg / day.
Trans Fats
A benign fat can be transformed into a dangerous fat. This occurs when heating oils at temperature above 300 ºF or when fats are exposed to hydrogenation process saturating the oil with hydrogen to improve stability, taste and odor.
Liquid oils such as cotton, corn ,sesame, soybean and sunflower can turn into a semisolid shortening or margarine. This process changes a cis ( a beneficial fat ) to a nonfunctional form ( a trans fat) that can not participate in prostaglandin production . The prostaglandin production are made from essential fatty acids derived by omega-3 and omega-6. Prostaglandines are fatty acids that have a variety of functions: Regulate blood pressure by their vasodilatory and vasoconstrictor properties, have effects on blood flow and wound healing
Trans fats , increase LDL cholesterol and decrease HDL cholesterol.
Every 2% increase in trans fatty acids:
Trans fats can be found in margarine, bakery items, fast foods, french fries.
3.- PROTEIN
Proteins are part of the estructure of each of the membranes of cells , and are in charge of the synthesis of body constituents.
Proteins consumed in excess of the daily requirement are simple used as fuels.
Ten amino acids ( molecules made of nitrogen , carbon and oxigen )are considered essential because humans cannot synthesize the carbon skeleton.
Phenylalanine innersole Choline Tryptophane Threonine Methionine Histidine Ariginine Leucine Lysine
Biological Value (BV) refers to the aminoacid composition of the protein:
The biological value (BV) depends mainly on aminoacid composition
Net Protein Utilization (NPU) measures the quality of dietary protein according to how easy is to digest and the ratio of essential aminoacids.
The NPU of human milk is 95%; of cow's milk , 81% of wheat protein, 49%, of corn protein , 36%. Cooking can increase the NPU, as can mixing proteins with complementary amino acid compositions ( Egg = potatoes) This is especially important in vegetarian diets.
The Nitrogen Balance is zero when intake just equals loss ( as urea, digestive losses , etc ) For this to occur, all essential amino acids must be presents in the diet in sufficient quantities. If even one is deficient, negative balance results. Growth and convalescence are accompanied by positive nitrogen balance; illness, fever, starvation by negative balance
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