nutrition
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| 4 fat-soluble vitamins | a, d, e, k
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| 3 water-soluble vitamins | b-complex, c, folic acid
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| vitamin a helps? | eye site
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| vitamin d helps? | the absorbtion of calcium and phosphorus
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| what is osteoporosis | brittle bone disease
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| what are rickets? | when dones do grow fully
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| vitamin e helps? | to promote health and is a prowerful antioxidant
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| vitamin k helps? | make protien and helps blood clot
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| vitamin B helps? | make carbs, protiens,and fats into energy
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| folic acid helps? | nueral tube development and maintains cells genetic code
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| foods high in folic acid? | oranges liver and avocados
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| foods high in vitamin k? | spinach, cabbage, green vegtables
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| what is scurvy? | a disease with bleeding gums,joint pain,and muscele bruising
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| cigarette smokes need how much more vitamin c? | twice as much
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| food high in vitamin c? | citrus fruita, berries, melons
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| rank of low GI? | 60
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| Medium rank of GI? | 70
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| rank of high GI? | 80
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| what is cholesterol? | a waxy fatlike substance found in tissue and blood
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| what is good cholesterol? | HDL
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| what is bad cholesterol? | LDL
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| whay do we need cholesterol? | to maintain healthy cell function, to insulate nerves,creates cell membrains, and a component of bile
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| 3 ways we raise good cholesterol? | not smoing, lode weight, and exersise
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| what is atherosclerosis? | formation of plaque that can clog major arteries
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| what food does cholesterol come from? | egg yolks, meat, poultry, fish, and dairy products
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| what is nutrition? | what we eat that keeps us alive
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| how many carbs do we need a day? | 55-60% of daily calories
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| what are carbs made up of | carbon, oxygen, and hydrogen
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| 2 types of carbs | simple and complex
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| what is gluecose | the final product if carb metabolism
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| what is glycogen? | the end product of gluecose
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| complex carbs | must be broken down into simple sugars. good for alot of energy
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| fiber is... | a complex carb
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| fiber... | does not digest, does not provide energy, helps move waste, helps prevent constipation,prevents boul/colon cancer.
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| how much firber you need a day | 20 -30 grams
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| fiber food sources: | fruits, veggies, edibal skins, whole grain products, and nuts
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| 2 types of fiber | insoluble and soluble
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| insoluble fibers.. | digested by the body and absorbs water as it passes through
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| insoluble fiber food... | whole grains, beans, skins of fruit, potato skins, and green veggies
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| soluble fibers... | as it travels through the digestive track it turns into a gel-like substance. paces the absorbtion of carbs and decreases your bad chloesterol
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| soluble fiber food sources.. | oatmeal, beans, and different types of fruit and veggies
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| what is GI? | a scale that measures the extent to which a food affects blood gluecose levels
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| high GiI foods.. | rase blod glucose levels quickly
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| low GI foods.. | have a small rise in blood sugar and helps reduse fat storage and decrease you chance for type 2 diabetes and increase good chloesteral
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| how many protiens do you need a day? | 45-60 grams
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| protiens... | build ad maintain body cells and tissues, known as building blocks of cells, made of amino acid chains
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| how many essential amino acids do yuo need to take in thourgh diet | 9
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| complete protien.. | has all 9 essential amino acids
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| incomplete protiens... | lacks 1-2 essential amino acids
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| complete protien food sources | eggs meat poultry fish dairy soy
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| incomplete protien food sources | beans peas rice nuts whole grains
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| role of protiens.. | builds new cells and tissues, makes hormones, emzyms,and antibodies, and provides energy if carbs and fats arent availible
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