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