Nutrition
Nutrients are a chemical substance that gives your body what it needs to grow and function properly. Nutrients can provide energy to perform important internal functions (maintaining body temperature and building body tissues), and also to perform daily activities (playing sports and walking to accomplish tasks). Nutrients also enable certain critical bodily functions to build new cells and to carry oxygen to the tissues.Nutrients also regulate breathing and digestion.
Fooducation: The 6 Classes of Nutrients
Macronutrients
CarbohydratesCarbohydrates should consist of 60% of your daily diet. Glucose is the usable form of the body. 3 types of carbohydrates are simple, complex and fiber. Simple carbohydrates digest quickly and come from white bread, table sugar, candy, donuts, syrups and juices. Complex carbohydrates break down slower than simple complex carbohydrates and provider a longer lasting energy and more nutrients. Examples of such consist of pastas, rice, cereal, whole grains, oatmeal’s, fruits and veggies. Fiber is found in foods with cellulose and whole grains. Daily intake should average between 25-30 grams. Fiber is found in celery, broccoli stalks, cauliflower stalks, peas, bran, oats and more.
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FatsFats should compose of 10-20% of your daily diet. The USDA states less than 30%. Fats break down into 3 Fatty Acids and a Glycerol. The first fatty acid is an unsaturated substance in which is liquid at room temp and comes from plant sources. Polyunsaturated fatty acids are a double bond and are found in vegetable oils. The second are monounsaturated fatty acids, Omega 3, 6, 9 and are found in olive oils, nuts, seeds, deep sea fishes such as salmon and tuna. Finally there are saturated fatty acids that are solid at room temperature and come from animal sources such as butter, cream cheese, whole milk, steak/pork/chicken fat. Saturated fats cause high cholesterol.
LDL= Low density Lipoproteins, HDL= High density lipoproteins |
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Heat Injuries
Dehydration is a loss of body water. Heat Exhaustion is dangerous over heating in the body that can lead to heat stroke. Signs of heat exhaustion are characterized by cramping, lack of energy, dizzy and light headaches, nauseous. Heat Stroke is the inability of the body to return to homeostasis. Signs consist of lack of sweating, unconsciousness, body temperatures that rise higher than 104 and death. People who acquire heat stroke should seek medical attention.
Micronutrients
VitaminsVitamins help to release energy from foods. Water soluble vitamins are B and C. Vitamin B helps break down food and use its energy and Vitamin C helps the immune system. Both vitamins are excreted in urine if there is excess. Fat Soluble vitamins are A, D, E, K, Beta carotene. They can develop toxicity if upper limit is repeatedly exceeded and are stored in fat. Vitamin A/Beta Carotene is for vision. Vitamin D if for absorption of Ca+ and strengthen bone and teeth. Vitamin E is for the exoskeleton. Antioxidants fight free radicals (cause disease). Examples of such are Vitamin A, Beta Carotene, Vitamin C, and Vitamin E
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MineralsMinerals are essential for normal neuromuscular function and provide no energy for the body. Electrolytes are electrically charged minerals; Ca+, K+, Na+, Cl-. Calcium is used for bone strength and density and for muscle contractions. Na/K Pump is for neuromuscular communication and fluid balances. Trace Minerals are needed in very tiny amounts; Iron and Zinc, RBC/O2 and immune system respectively.
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