capacity to do work

In the Human body there are 4 forms of energy: 

chemical-metabolism

electrical-brain activity/nerve impulses

mechanical-muscle contractoin

thermal-regulation of body temperature

energy potential in food

energy to raise 1 kg water 1 celsisus degree

joule

1 calorie== 4 joules

the amount of energy needed to carry on vital body processes occuring with the body at rest

12 hours  > eating (no digestion)

-normal body temperature (no fever)

proper room temperature

fever increases the amount by 7% for each degree

age --decreases 2% for each decade after 25

growth-increase (growth, breast feeding, pregnancy)

starvation-decreases

body surface area--increase if taill and thin

Males: body weight x 11calories needed for BMR

females: body weight x 10 

if 30% overweight subtract 10%

undeerweight add 10%

estimate activity level:

sedentary: 25-35%

sit down most, drive, ride whenever posssible--walking to class

Light 40=60% 

move around some of the time, move around

Moderate: 50-70%

Heavy: 70-100

measures energy needed to digest, absorb and metabolise food we eat

multiply other things by 10% to add on thermic energy

Men 18-30

normal 13-20% all adult men

13-19%

obese: 25% or higher

26% all men

women 18-30

19-25%

26% all women

obese: 33% or higher

hip circumfrence at largest point

waist/hips

Females >.80

Males : > .95

increased health risks

weight x 703/ height == whatever/height== BMI

18.5 to 24.9 normal

BMI >= 30 obese (30-34)

>= 40 morbid

causes

set-point theory: body defends certain weight

Heredity:

8-9% -- 2 normal parents

40%- 1 obese parent

80% - 2 obese parents

learned eating habits "food centered family"

lack of knowledge-portions/calories

external cue theory: 

premise: overweight people are sensitive to external cues and do not listen to their internal appetite

advantages:

increase HDLS

retain LBM

burns calories

increases BMR

increases self-esteem

photosynthesis + chlorophyll

the carbon molecule has been joined to hydrogen *water) molecule

energy v alue == 4 cal/ 1gram

1 bread --15 grams (1/2 cup rice/pasta, 1 slice of bread)

1/2 cup starch vegetable ===15 g

1oz meat ---0 g

1/2 cup cooked veg or 1 cup raw veg ---5g

1 small fruit ---15 g

1 cup milk ---12 g

pure fat ---- 0g

monosacharide

glucose

fructose

galactose

end product of starches --when digested

-form of CHO in blood *only form of CHO in the blood*

fasting BG < 100 mg/g

100-125 pre-diabetes

>126 diabetic

form used by cells for energy

not found in nature

lactose breakdown

honey, fruits, and vegetables

maltose: glucose + glucose

sucrose glucose + fructose (table sugar)

Lactose glucstose + galactose

Complex Carbs

-Polysaccharides

glycogen-storage form of carb

-limited storage (2/3)

-stored in liver and muscles (1/3)

massive energy release --fight/flight

 starch *pure glucose*

fiber (nonstarch polysaccharide)

soluble fiber --reduce blood choloresterol: legumes, oats, vegs fruits

insoluble fiber-lowers risk for cancer: what, veg and fruit, whole grains

25-25 grams per day

vegeatbles 2 grams or more per servving

fresh fruits same as veggies

whole grains same 

enriched grains .5 g

(1/2 -3/4 cup) dried peas/beans 8 grams

 Meat,Fat, Milk 0 grams

Bran-fiber, B vits, iron (14%)

endosperm -CHos, little b vit, protein (83%)

germ (2.5%) protein, vit e, b, iron, zinc, magnesium, chromium

whole wheats-all parts

enriched wheat -only endosperm

1. Energy (glucose provides 4 cal/gram)

a. protein-sparing effect--eat enough carbs so dont use protein for energy--use instead to form muscles etc

b. fat catabolism-break down of fat

1. avoid ketone body formatoin--ketose

2. need >= 100 grm CHO day minimm

2. Changed to glycogen

3. Changed to adipose (fat)

decrease blood glucose:

insulin-increase cell

permeability

-increases storae of glycogen from glucose

Increase blood glucose: 

adrenaline/epinephrine quickly changes large amoutns of glycogen to glucose

gluragon-steadily releases small amounts of glucse from glycogen

nutrative-enters body, has calories

non-nutrative --goes through== 0 calories

splenda

safe -15 mg/kg --your weight

600x sweeter sugar

-non-nutritive

Aspartame-equal, nutrasweet

nutrative

4 cal/g --2 amino acids

200 x sweeter than sugar 

16 cal/ g

50 mg/kg weight a day

alcohol sugars: sorbitol and xylitol can cause dirahhead if eat too mcuh

breads/grains 0

quick breads- 5 g

 vegetables 0

french fries 15g/cup

fruit 0

1/8 avocado 5 g

meat 1 0z 

lean  3 g/oz

medium fat 5g/oz

high fat > 8 or 10 g

milk 

skim 0g /cup

1 % 2.5 g/cup

2% 5g/cup

whole (4%) 8-10 g/cup

Fats: 5g in 

1 tsp butter 

1 tsp canola/olive/corn oil

10 peanuts

2 tbsp sour cream

2 tbsp gravy

labels on meat and other foods

example: 80/20 on ground chuck

80% lean, 20% fat by weight

minimum 15% of total calories

provides essential fatty acidfs

-body cannot make them 

don't eat them get deficency problems

fats...

contribute to taste and smell of foods palatability

-contribute to feelings of fullness --sateity

subcutaneous fat, under the skin and protects against extreme temperatures

fats in body form important cell membranes

A, D, E, K

stimualate the production of enzymes to break down and absorb fat-soluble nutrient

poly/mono/saturated

poly -- 10%

mono -- >10 %

sat == < 10%

one of essential fatty acids-protective against chronic disease

good sources; walnuts, almonds, flax seed, hemp

heart disease

risks:

activity level

age

weight

smoking

sat. fat diet

high blood pressure

stress

diabetes

total chloresterol < 200

HDLs : high density lipd 

40-75 healthy

women <50-risk

men < 40 risk

for heart disease

LDLs < 100 

carries plaque to heart

tryglycerides < 160

sweets and alcohols raise

total chloresterol/ HDL:  2-3 == <5.0...5 high risk

use monostaurated fats in diet: olive and canola oils

use less saturated fats in diety: fatty red meats and hydrogenated fats, butter, and sour cream

stop smoking

lsoe weight if overweight or obese

increase aerobic exercise to 5x week for 60 mins each day

use fish in place of meat 2x per week