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6 essential nutrients

MACRONUTRIENTS(provides energy for body)
Carbohydrates
Fat
Protein
**energy in food is refered to calories
MICRONUTRIENTS(no energy but critical to health)
Vitamins
Minerals
Water

1

What is Carbohydrates

-Important energy source for the muscle,brain and nervous tissues.
-Also assists in digestion by providing dietary fiber.
-Carb composed of chain of carbon, hydrogen and oxygen
-Carb breaks into glucose which is used to produce ATP (adenosine triphosphate) for cellular energy

2

Two primary Carb categories?

Simple ( sugar.jam.syrup. Honey.fruit)
Complex( bred. veg.pasta.cereal.potatoes)
-best source of carb are natural: veg.fruit. While grain because they also contain vitamins. minerals and fibre.
-required intake of fibre is: 25g for women and 38g for men

3

How many calories in carbs?

1g of carb=4calories

4

How much carb should we consume?

45-65 total caloric intake

5

How is carb used during excercise?

-Higher the intensity=greater reliance on carb.
-lower intensity too but not as much as it can also rely on fat
-children more carb than adults
-active ppl need to consume enough carbs to fuel brain cells, red blood cells and muscles
-active ppl=mostly compex carbs and simple carb during and after excercise

6

What is fat?

Fat=lipids
-germ fat refers to lipids that are solid at room tempature

7

Three types of lipids in food?

Triglycerides
Phospholipids
Sterols
-tryglocerides=95% of fat we eat