Digestive System

1. Digestive System

2. A. Diet 5 basic types of nutrients 1. carbohydrates 2. proteins 3. fats 4. vitamins 5. minerals

3. 1. Carbohydrates – major energy source for cells • cells break down carbohydrates (glucose) to make energy (ATP) • each gram of carbohydrates you consume yields 4 Calories (the unit we use to measure energy)

4. Carbohydrate rich foods include: breads pasta grains vegetables fruits candies soft drinks

5. Carbohydrates should make up 50 to 55% of your daily intake • greatest majority of these should be the complex carbohydrates (breads, pastas, fruits, and vegetables)

6. 2. Protein rich foods include: fish eggs beans nuts meat milk cheese

7. when you ingest proteins, your digestive system breaks them down into small units called amino acids • your cells need these amino acids to produce muscles, bones, enzymes, and hormones

8. Your body requires 20 different amino acids

9. 8 of these amino acids must be obtained in your diet • as long as you have these 8 amino acids, your body can manufacture the other 12 Since these 8 amino acids are so vital they have become known as the essential amino acids

10. Fish, meat, milk, and eggs are called complete proteins because they contain all 8 essential amino acids

11. Proteins, such as beans, are called incomplete (they lack 1 or more of the 8 essential amino acids)

12. your cells can break down proteins to produce energy (ATP), but only if they run out of carbohydrates • 1 gram of protein yields 4 Calories Proteins should make up only 15% of your daily intake

13. 3. Fats are required by your body to build cell membranes, to insulate nerve cells and to allow your body to absorb fat-soluble vitamins (A, D, E, and K) from the foods you eat

14. fats can also be used by your cells to produce energy (ATP), but only if you run out of carbohydrates • fats yield the greatest amount of energy – 9 Calories/gram

15. Fat rich foods include: whole milk, meat, butter, oils, fried foods, and chips No more than 30% of your daily intake should be in the form of fat

16. unfortunately, if you consume more Calories per day than your body uses, it will convert these extra Calories to fat and store it

17. About 80% of the fat in your body is found just beneath your skin

18. functions to protect and insulate • will also serve as an energy source if you fail to consume enough carbohydrates

19. Obesity is a big problem in developed countries, where food is abundant

20. obesity increases your risk of developing diabetes and heart disease (atherosclerosis)

21. a person is considered to be obese if they are 20% heavier than the average person of the same sex and height BMI from 17 up to 24 refers to healthy weight. BMI from 25 up to 30 refers to overweight BMI 30 or higher refers to obesity

22. 4. Vitamins are essential organic substances that are required in small amounts for normal growth and activity There are 2 major types of vitamins: Fat-soluble Water-soluble

23. Fat-soluble vitamins include vitamins A, D, E, and K Vitamin A is needed for good vision

24. too little vitamin A will lead to night blindness and infections of the urinary and digestive tracts

25. Vitamin D is needed to build strong bones and teeth

26. too little vitamin D results in bone deformities, bad teeth and poor muscle tone

27. Vitamin E is needed to protect cell membranes from damage

28. too little vitamin E causes anemia and nerve tissue damage (infants)

29. Vitamin K is needed for blood to clot

30. too little vitamin K increases the time it takes for blood to clot

31. Excess intake of any of the fat-soluble vitamins can be harmful because you store excesses of these of these vitamins in your body rather than excrete them

32. Overdoses of vitamin A can cause enlargement of your liver and spleen, blurred vision and hair loss

33. Overdoses of vitamin D can cause calcium to be deposited in your soft tissues (kidney stones) and high blood pressure

34. Water-soluble vitamins include vitamin C and the B vitamins (B1, B2, B3, and B12) Vitamin C is needed for proper wound healing, and healthy teeth and gums

35. too little C causes bleeding gums, loose teeth, and slow wound healing

36. Vitamin B1 (thiamine) is needed for proper nerve and heart function, and for carbohydrates to be broken down

37. too little B1 causes digestive problems (beriberi) and impairs your sense of touch

38. Vitamin B2 (riboflavin) is needed for healthy skin, tissue repair, and for carbohydrates to be broken down

39. too little B2 causes blurred vision, cataracts and cracking of the skin

40. Vitamin B3 (niacin) is needed for healthy skin and for carbohydrates to be broken down

41. too little B3 leads to mental disorders, diarrhea and dermatitis of eyes, nose, and mouth

42. Vitamin B12 is needed for the production of RBCs

43. too little B12 causes anemia

44. Massive doses of water-soluble vitamins can be hazardous to your health Excess vitamin C can cause kidney stones and cause blood clots to form

45. Excess niacin (B3) can cause liver damage and gout (uric acid crystals deposited in joints – extremely painful)

46. 5. Minerals are trace elements required by your body Some of the most important minerals you require are: iodine cobalt zinc manganese

47. Iodine is needed for you to make thyroid hormone • too little iodine causes hypothyroidism which causes stunted growth and retardation in children

48. in adults, hypothyroidism causes lack of energy, dry skin, and weight gain

49. Cobalt is needed for production of vitamin B12 • too little B12 causes anemia Anemic

50. Zinc is needed for the production of proteases (enzymes that break down proteins into amino acids) • too little zinc causes you to be unable to digest proteins