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1

recommended percentage of daily total kcals from carbohydrates?

woman should be between 225-300 grams and 300-375 grams for men

2

recommended percentage of daily total kcals from fats?

the average fat gram need for women(1) is 40-65 grams and 65-95 grams for men

3

UL

Tolerable Upper Intake Level

4

DRI

dietary reference intake

5

AI

Adequate Intake

6

EAR

Estimated Average Requirement

7

RDA

recommended daily allowance

8

monosaccharides

glucose
fructose sweetest
galactose

9

disaccharides

Sucrose
Maltose
Lactose

10

sucrose

glucose + fructose
table sugar

11

Maltose

glucose + glucose
found in some cereals

12

lactose

galactose + glucose
found in milk

13

Carbohydrate recommendation to encourage adequate glycogen storage in physically active males and females

4.5 g/kg per day

14

greatest fluid loss occurs where while dehydrated?

blood plasma

15

causes of dehydratoin

Diarrhea

Vomiting

Sweating

16

important body functions related to water

regulates body temperature, lubricates joints, carries oxygen and nutrients in blood plasma, helps dissolve minerals and make them available for the body, protects body organs and tissues, moistens tissues.

17

satiety

the quality or state of being fed

18

average stores of kcal stored in fat

Average male has 50,000 to 100,000 kcal of energy in fat

19

average store of glycogen in muscle and liver.

1-2 % by weight in muscle
8-10% in liver.

20

electrolytes

An electrolyte is a substance that conducts electricity when dissolved in water

21

why are electrolytes important?

because they regulate neural activity in the body and can lead to certain problems that can be harmful but are often not deadly unless chronic.

22

how do electrolytes affect fluid in the body

the water follows where the electrolytes are, more electrolytes = more water

23

hormones important in storage and use of carbohydrates and fats

insulin, leptin, ghrelin, glucagon

24

leptin

hunger suppressant

25

ghrelin

hunger inducing hormone

26

glucoagon

It works to raise the concentration of glucose and fat in the bloodstream

27

types of fat best to worst

monounsaturated
polyunsaturated
saturated
trans

28

unsaturated

Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels

29

saturated fats

Saturated fat is mainly found in animal foods increase HDL

30

transfats

made by heating liquid vegetable oils in the presence of hydrogen gas and a catalyst, a process called hydrogenation.