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KIN 202 Nutrition Notes February 1-5

by: Joseph Landing

KIN 202 Nutrition Notes February 1-5 KIN 202 G- Applied Nutrition for Health and Performance

Joseph Landing
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Weekly Notes
Anatomy and Physiology II
Wes Smith
Class Notes




Popular in Anatomy and Physiology II

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This 6 page Class Notes was uploaded by Joseph Landing on Thursday January 28, 2016. The Class Notes belongs to KIN 202 G- Applied Nutrition for Health and Performance at University of Miami taught by Wes Smith in Winter 2016. Since its upload, it has received 52 views. For similar materials see Anatomy and Physiology II in Kinesiology at University of Miami.

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Date Created: 01/28/16
KIN 202 Notes (February 1 to 5 ) th -We can make cholesterol from anything, even foods with no cholesterol in them. CARBOHYDRATES: -AMDR – 45% to 65% of your diet 130 Grams Per Day -Females 25G of Fiber/ Males 35G of Fiber -Sugar <25% of Diet -We are not accustomed to consuming free sugar. So it will be absorbed very fast. It will take the entire intestine to absorb good carbohydrates, while sugar will take about a foot. -For every 5 grams of carbohydrates, try to get 1 gram of fiber. -Fiber increases Thermic Effect, increases satiety and increases Fecal Bulk and binds to intestinal lipids. Fiber will lower the glycemic index in carbohydrates. It lowers gut inflammation. -Good foods can fight depression and reduce anxiety. Legumes are some of the highest sources of folate in your diet. -Folate helps demethelyate the histones in your DNA, which increase transports for hormones that lower your anxiety. Basically, mood enhancement. -Fat Soluble Vitamins, A (700 mcg and 900 mcg) D: (15 MCG) E (15MG) K (90 and 120 MCG) -Antioxidants prevent oxidation to molecules. This prevents “rusting and aging where disease and cancer and heart disease can set in” anti carcinogen. -Vitamin D deficiency is like 95%. But it has a very short half life. So a large amount is not going to hurt you. -Vitamin E comes from PUFAS Polyunsaturated Fat Acids -Vitamin K is necessary for blood clots but more recently, it is key in activating a protein in our bones to help deposit and connect our bone cells. Vitamin K makes strong bones. -The best source of calcium is dark green leafy vegetables, not dairy. The Dairy Industry LIED TO YOU. -Fat Soluble vitamins build up in your tissue. -Vitamin A reduces aging, reducing aging in your skin and chance of skin cancer. -Don’t forget, the bad cholesterol LDL is not bad for you until it gets oxidized, which can cause bad stuff for your arteries. So having Vitamin A will help protect your heart from heart disease. WATER SOLUBLE VITAMINS: Vitamin C: 75mg and 90mg (female/male) Vitamin: B1: 1/1-1.2 mg Vitamin B2: 1.1 mg and 1.3 mg Vitamin B3: 14mg and 16mg Vitamin B5: 5mg Vitamin B6 1.3 mg Vitamin B9: 400 mg Vitamin B12: 2.4 UG (maybe more) Choline: 425 mcg and 450 mcg -When you take too many vitamins, you’re body can get rebound deficiency. Basically when you stop taking something (energy drinks) your body gets deficient in vitamin B’s because despite taking regular amounts now, your body wants more cause of the energy drink chugging. -Vitamin C empowers connective tissues in the body. It is important for connective tissue synthesis. Which is why missing it causes scurvy. Viamin C is very water soluble, and gets rid of free radicals, which damage tissues, promote aging. -Cabbage is a really good source of Vitamin C, and of course green leafy vegetables. Red Bell Peppers. Citrus Fruits are actually kind of at the bottom. Seaweed is a great source of vitamin C. -Rebound scurvy ^ -Vitamins B6-9 play a huge role in the synthesis of proteins. -Vitamins B1-5 involve energy. -Vitamin B1 is also known as Thiamine. And it is found primarily in whole grains. -Lack of Thiamine can cause BeriBeri, very prevalent in third world countries, mostly because of a reliance on processed grains instead of whole grains. -B2 is riboflavin. It’s in eggs, dairy, fish. -FAD and FADH are electron carriers in mitochondria. Riboflavin involves the production of ATP in FADH. Without it you lose your mind and end up talking to yourself. -B3 is Niacin. Comes from spinach and potatoes. Niacin does a lot for NAD and NADH. -B5 is pantothenic acid. Co enzyme A. Plays a role in fat oxidation. Very abundant in many food. -B6 B9 and B12 are all about protein synthesis. B6 is pyridoxine, best source is poultry and fish. Hard for vegans to get. -Cooking foods or processing it can get rid of vitamins in it. -B9 is folate. The best source of folate is lentils, beans. Lots of beans. Folate is absent from crappy food. You need 400 mg of it a day. Used for methylation of DNA. And protein synthesis. -Blacking out from alcohol translates towards lack of B vitamins in the brain because alcohol messes up B vitamin absorption. -B12 is found in beef, pork, poultry. But it’s not found in vegetables. Vegans have problems with it. Vegans would have to eat dirt, bugs or feces. But it is in seaweed. -You probably need 4 to 7 U.G a day. -Colalamin: Sardines, Salmon, Tuna -Bok Choy is number 1 rated vegetable in nutrient density. -Water Cress is number 1. -Once again, Vitamins are a waste of your money and don’t do anything. FRIDAY -Sodium (NA) RDA less than 2300 mg. Less than 1500 mg if you are African American or have kidney disease or high blood pressure or diabetes. -Sodium raises blood pressure and it makes your blood vessels stiffer over time. So you arteries can become big rigid tubes. Heart failure becomes more likely. Potassium does the opposite. -Major source of sodium is not from the salt shaker, its from eating pre prepared foods, outside the home. Anything that has been cooked for you. Like a heat up thing. -Potassium is a major intracellular cation. RDA is 3.5 grams. -If your diet is high in fiber, it is almost guaranteed that you have a good diet, and the same as Potassium. -Bananas are not the best sources, not even close. Mango, avocados, potatoes, tomatoes are the kings. -Calcium: 1000mg for 19-50 and 1200 mg for 51. Osteoporosis is a huge killer in women. More than breast cancer and ovarian cancer combined. Because once an elderly person has a fall, they are usually dead in a year. -Fortified foods, green leafy vegetables, calcium supplements and dairy. (Dairy is not a good source) Green leafy vegetables also have Vitamin K which works hand in hand with calcium for strong bones. -Our bones reach peak mass at age 24. So the most important time to get all the nutrition and vitamins is in childhood. -50% of American Children get less than 400 miligrams of calcium a day. -Vitamin D, protein and sugar enhance Ca absorption. -Magnesium: Heart health is linked to Magnesium. The best source is Green Leafy Vegetables. -There is a huge link between Magnesium and life span. -Magnesium and sudden cardiac death SCD is strong. The less you have the higher the chance. -A diet high in magnesium is another marker for a healthy diet. -Iron is FE and the main function is to be a proponent of oxygen transport and use. Amino Acid metabolism, antioxidant, carnitine, collagen, thyroid hormone synthesis. -Heme iron comes from meat and is the easiest to absorb. Because HEME stands for hemoglobin. Heme animals -Non heme iron comes from nuts, eggs, raisins, dark green leafy vegetables. It is harder to absorb. Non Heme plants. -RDA 8-10 mg in males. 18 mg in females. -Selenium is a powerful antioxidant in your body and prevents aging and cancer risk.


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