Energy and Nutrients
Nutrition is the process through which the body absorbs and utilises food. Nutrients can be found in foods that support healthy nutrition. Nutrients are substances in food that the body requires to function correctly. Carbohydrates, lipids, proteins, vitamins, minerals, and water are the six kinds of nutrition. They provide energy, control body processes, stimulate body growth, and heal body tissues when they work together. Each vitamin is crucial in at least one of these ways.
Carbohydrates, lipids, and proteins are the nutrients that give energy, among other things. All activities, including riding a bike and taking an exam, require energy. Even while sleeping, you require energy for breathing, blood circulation, and other bodily functions. Energy is released when your body utilises carbs, lipids, and proteins. Calories are the units of measurement for this energy. Calories are a measure of heat energy. Calories are a helpful unit of measurement for comparing the energy content of various meals. An orange, for example, has around 901 calories, whereas a cheeseburger has about 250 calories.
Carbohydrates
It's the eve of a major marathon. The event organisers have prepared a meal for the racers. The runners are overjoyed to find that their plates are piled high with spaghetti. They understand that pasta is abundant in carbs, which are the body's primary source of energy. They'll need all the energy they can have for the race the next day! Runners, of course, aren't the only ones who require carbs. They are required by everyone.
Sugars and starches found in plants and dairy products are known as carbohydrate. Carbon, oxygen, and hydrogen make up their composition. They might be simple or complicated. Simple carbohydrates are sugars in various forms. Fruits and vegetables, as well as milk, contain these sugars. Glucose is the most significant sugar. Glucose [GLOO kohs] is a simple sugar that enters the bloodstream and provides immediate energy. Other sugars must be converted to glucose before they can be used for energy by the body's cells. Glucose is used by cells as a source of energy as well as to create and repair bodily structures. Excess glucose is retained in the body as fat or a type of starch if it is not used right away.
Starches are a kind of carbohydrate that is both simple and complicated. Long strands of glucose make up complex carbohydrates. The chains must be broken down into individual glucose units. Starches take longer to break down into glucose than sugars. As a result, carbohydrates give the body with energy for a longer amount of time than sugars. Starch is found in foods such as breads, cereals, pasta, and potatoes. These complex carbohydrate sources also provide a range of additional nutrients.
Another complex carbohydrate is dietary fibre. The human body is incapable of digesting dietary fibre. It does, however, improve digestion and strengthen the intestines. Whole-grain cereals like wheat, oats, and bran, as well as the skins of fruits and vegetables like those depicted, are the greatest sources of dietary fibre. Figure 8-1 shows this.
The percentage of carbs in various typical foods is shown in Figure 8-2. As you can see, cereals and grains have a high carbohydrate content, but most fruits have a low carbohydrate content.
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Fruits Banana 22% Grape 16% Apple 15% Orange 12% Peach 10% Strawberry 8%
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Vegetables Sweet Potato 22% Potato 17% Beet 9% Broccoli 6% Spinach 4% Tomato 4% Lettuce 3%
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Legumes Dried beans 61% Green peas, fresh 14% Green beans 5%
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Cereals
and Grains Flour, all-purpose 76% Bread, white enriched 50% Bread, whole wheat 47% Spaghetti 30% Rice, cooked 24%
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Figure 8 - 2 Percentage of carbohydrates in some commonly eaten foods.
Fats
Fats are the nutrients with the highest concentrations of energy. A pound of fat has more than double the amount of energy as a pound of carbs. Fats are chemical compounds that are comparable to carbohydrates, but have a lower oxygen content. As a result, they don't burn as rapidly as carbs.
Fats are a fantastic energy source. Fats enhance the flavour of meals, making them more enjoyable. They also give you a feeling of fullness. Other nutrients, such as vitamins, are transported via fats.
While lipids are essential nutrients, experts believe that most Americans consume more fat than they require. The majority of individuals are aware of the fats present in margarine, butter, and meats. However, fats may be found in a variety of meals. Eggs, cheese, and milk products, for example, are high in fat.
Polyunsaturated and saturated fats are the two main types of fats. Polyunsaturated fats are the majority of fats that are liquid at room temperature. Polyunsaturated fats may be found in fish oils and most vegetable oils, such as maize oil and soybean oil. Saturated fats, on the other hand, are solid at room temperature. Saturated fats are abundant in butter, lard, and other animal fats.
Polyunsaturated fats, according to some studies, decrease cholesterol levels in the body. Cholesterol is a waxy fat-like molecule that aids in the formation of nerve tissues. It's found in butter, eggs, and fatty meats, among other things. It's made in the liver as well. Many experts believe that a diet high in saturated fats and cholesterol increases the risk of heart disease by raising cholesterol levels in the body. Some people have a hereditary disease that causes their bodies to maintain excessive cholesterol levels. Cholesterol tends to accumulate in blood vessels and obstruct arteries leading to the heart. Health professionals advise people to eat fewer saturated fats since most people do not require more cholesterol than their bodies generate.
Protein
Proteins are required for the construction and repair of all bodily tissues. Proteins are a type of molecule that may be found in every cell of your body. Protein may be found in muscles, skin, and organs such as the lungs and brain. Protein is an essential component of red blood cells. Carbon, hydrogen, oxygen, and nitrogen make up proteins. Amino acids are the basic components of all proteins. Hormones are made up of certain amino acids. Hormones regulate physiological activities including growth and development. Antibodies also include other amino acids. Antibodies are proteins that aid in the body's battle against illness.
A total of 20 amino acids are found in the human body. Nine of them are deemed necessary. Essential amino acids are those that are required for a healthy body and must be obtained from diet. Your body is unable to produce enough necessary amino acids to fulfil your needs.
The presence or absence of essential amino acids is used to classify proteins. Complete protein foods provide the body with all of the necessary amino acids it requires. Complete protein foods include poultry, fish, eggs, meat, milk, and milk products. Some critical amino acids are missing from an incomplete protein. Complete protein foods include fruits, vegetables, grains, and legumes. Plants related to peas that produce seeds in pods are known as legumes. Legumes include peas, beans, and peanuts, among others. When you have too little of one important amino acid, your body's ability to utilise other amino acids is hampered.
It's critical to consume all of the essential amino acids on a regular basis and in the correct proportions. Even if you eat a diet high in complete proteins, consuming a variety of incomplete protein meals at each meal will provide you with enough quantities of all necessary amino acids. A complementary combination is a blend of two or more sources of incomplete protein that supplies all of the necessary amino acids. Black beans and rice, cheese and pasta, cheese pizza, and peanut butter on whole-wheat bread are all examples of meals that combine incomplete proteins to produce complete proteins. Several instances of complementary pairings are shown in Figure 8-3. What is the food mentioned with lima beans in Figure 8-3?
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Legumes with Grains Baked
beans and brown bread Black-eyed
peas and rice Beans
and tortilla or corn bread Beans
and barley soup Lima
beans and corn (succotash) Beans
and pasta Peanut
butter sandwich Refried
beans and rice Peas
and rice Legumes
with Seeds Green
beans and almonds Peanuts
and mixed nuts |
It is critical to consume the proper quantity of protein. Protein that is consumed in excess is either excreted as waste or stored as fat in the body. Most people do not require the additional protein stored as fat. The body will utilise its own protein if there isn't enough protein in the diet. When the body does not have enough carbs or lipids for energy, this disease develops. The body converts its own protein into the energy required in this situation. In either scenario, the body is deprived of protein that is required for the repair and maintenance of bodily tissues. This is why very low-carbohydrate diets are so hazardous.
Review of the Lesson
The nutrients that supply energy to the body include carbohydrates, lipids, and proteins. The body's utilisation of the other four nutrients is similarly influenced by fats and proteins. Each of these nutrients should be included in your regular diet in some form. It's especially crucial to get enough protein that contains all nine necessary amino acids. It's possible to have too much or too little of anything.
