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3.1. NUTRITION

3.1. NUTRITION. IB SEHS. “I am what I eat !”. Starter. Why do we incorporate fiber in our diet if humans are not able to digest it ? http :// www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 What food contains fiber ?.

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3.1. NUTRITION

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  1. 3.1. NUTRITION IB SEHS

  2. “I am what I eat!”

  3. Starter • Why do weincorporatefiber in ourdietifhumans are notable to digestit? http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 • Whatfoodcontainsfiber?

  4. Learning Objectives Everyone will be able to 1. Distinguish between macronutrients and micronutrients and their roles. 2. State the chemical composition of glucose and indentify its diagram. 3. Explain how glucose molecules combine to form disaccharides and polysaccharides

  5. Macronutrients vs Micronutrients Macronutrientsare nutrientsthat our body needs in larger amountsto maintain health. Macronutrients: • Carbohydrate • Fat • Protein • Water Micronutrientsare nutrientsthat our body needs in smaller amountsto maintain health. Micronutrients • Vitamins • Minerals • Fiber

  6. Nutrients, food sources and functions

  7. MACRONUTRIENTS Carbohydrates • Synthesizedbyplantsfromwater and carbondioxide • ChemicalCompositionof carbohydrates: (CH2O)n Ratio 1:2:1 • Glucosemoleculestructure:

  8. MACRONUTRIENTS Carbohydrates • Monosaccharides: Onemolecule, easilyabsorved. Glucose, fructose and galactose. • Disaccharides: Formedbytwomonosaccharidesbytheloss of a watermolecule.

  9. MACRONUTRIENTS Carbohydrates • Oligosaccharides: Carbohydrateswiththree to ninemolecules • Polysaccharides: Moleculechainslongerthan ten molecules. Ex: Starch and glycogen

  10. MACRONUTRIENTS Carbohydrates • Di-, oligo- and polysaccharidesneed to be brokendown to monosaccharides in thegut in order to be absorved. • Whatisdietaryfiber then?

  11. MACRONUTRIENTS Carbohydrates • Importantsource of energyfor intense and prolongedperiods of exercise. • 100 gr of carbsyield 1,760 kj

  12. Starter • Where do wefindfats? • Istheresuchthing as harmfulfattyacids?

  13. Learning Objectives Everyone will be able to • State the composition of a molecule of triacilglycerol. 2. Distinguish between saturated and unsaturated fatty acids.

  14. MACRONUTRIENTS Fat • Found in animal and plantsources. • Dietaryfats: - Tryglicerides (95 %) - Phospholipids - Sterols • Triglyceride: 1 glycerol + 3 fattyacids

  15. Fatty acids • Thedifferentstructure of fattyacidsdeterminesthecharacteristic and biologicalfunction of tryglicerides. • Structure: Chain of C atomswith H attached Methylgroup(CH3) Carboxylgroup(COOH) • Theonesthatwecannotsynthesize are calledessentialfattyacids.<--- DIET

  16. Different Fatty Acids depending on their structure • SaturatedFattyAcids (SFA): 4 H in each C atom • UnsaturatedFattyAcids: 2 H missingformdoubleboundbetween C atoms. • Monounsatauratedfattyacids(MUFA): Single double bond in the C chain • Polyunsaturatedfattyacids(PUFA): Multipledoublebonds. • Omega-3fattyacids: PUFAsthathavethefirstdouble bond between 3rd and 4th C. • Omega-6fattyacids: PUFAsthathavethefirstdouble bond between 6th and 7th C.

  17. Fat as a source of energy • 100 gr of fatprovide4000 kJ • Found in theadiposetissue • Functions: • Recoverybetweenhighintensityexercise • Source of energyduringprolongedexercise • Physicalprotection of vital organs • Control of bodytemperature • Synthesis and transport of hormones

  18. Starter • Why are proteins so importantduringourgrowth? • Will a veggan be able to haveenoughproteinintake? • Whathappensifourproteinintake comes fromonlyonefoodsource?

  19. Learning Objectives Everyone will be able to • State the composition of a protein molecule. 2. Distinguish between essential and non-essential amino acids 3. Distinguish types of proteins depending on their function

  20. MACRONUTRIENTS Proteins • Chains of amino acids • Amino acids: C, H, O and N and a sidechaindeterminingtheirphysical and chemicalproperties. • Amino acidsjointhroughpeptidebondsin differentordercreatingdifferentproteins

  21. MACRONUTRIENTS Proteins • 20 amino acidsrequiredforproteinsynthesis • Essentialamino acids: Must be providedthroughdiet(Table 3.3 page 56) • 100 gr provide 1720 kj • Dietaryproteindeficiency: Undernutrition, growthimpairment, deseases and death.

  22. Types of Proteins • Function of proteinsdependsontheirstructure, shape and size. • Structural: muscle, bones, skin and cells • Transport/communication: hormones, receptors, neurotransmitters • Protective: antibodies, anti-inflammatory • Enzymatic: Digestion, metabolism

  23. MACRONUTRIENTS Water and its functions • Medium in cellsforreactions and transport • Transport:Nutrients, metabolites, waste and resparotary gases • Thermoregulation (?) and excretion (?) • Cell-cell and cell-environmentcommunication • Lubrication of joints and slidingsurfaces

  24. Learning Objectives Everyone will be able to • Distinguish between water-soluble and fat-soluble vitamins 2. Understand the importance of minerals and trace elements in the well function of the human body

  25. MICRONUTRIENTS Vitamins • Where?  Fruits, vegetables and meat • Funtion  Regulators of energyrelease • Types of vitamins • Water-soluble: Overdosenottoxic (urine) • Fat-soluble: Stored in adiposetissue and liver

  26. Vitamins and their food sources

  27. Recommendations for a healthy balanced diet • Dietaryadvicediffersdependingonthe country • WHO recommendedpopulation´sintake of nutrients of 400 gr per day: • http://www.who.int/dietphysicalactivity/fruit/en/index2.html • Therecommendedamounts of intakevarydependingonage, gender, activity, pregnancy and lactation

  28. World Health Organization and Food and Agriculture Organization • Thesetwoorganizationsdevelopeddietarygoalsforbothdeveloping and developedcountriesforprevention of long-termdisease • YOU CHOOSE

  29. Endurance athletes vs non-athletes Enduranceathletesneedfarmore energyintake: Mainly more carbohydratesforhigh performance and delay of fatigue. Protein, fat and wateralsoneed to increase in thediet of anenduranceathlete.

  30. Endurance athletes vs non-athletes

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