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Notes from Tuesday and Thursday classes (Feb. 22-Feb. 24)

by: Lydia Szlasa

Notes from Tuesday and Thursday classes (Feb. 22-Feb. 24) HEA 102-060

Marketplace > Kutztown University of Pennsylvania > Physical Education > HEA 102-060 > Notes from Tuesday and Thursday classes Feb 22 Feb 24
Lydia Szlasa
Kutztown University of Pennsylvania
GPA 3.73
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About this Document

This covers the end of the Nutrition section (very end of chapter nine).
Intro to Health and Wellness
Professor Bamberger
Class Notes




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This 14 page Class Notes was uploaded by Lydia Szlasa on Sunday February 28, 2016. The Class Notes belongs to HEA 102-060 at Kutztown University of Pennsylvania taught by Professor Bamberger in Winter 2016. Since its upload, it has received 27 views. For similar materials see Intro to Health and Wellness in Physical Education at Kutztown University of Pennsylvania.

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Date Created: 02/28/16
Nutri▯on  part  2   Feb.  22 &  Feb.  24 th   Note-­‐taker:  Lydia  Szlasa   Email:     Professor  Bamberger       Micronutrients   •  Vitamins     •  Minerals     Vitamins   ¨  Vitamins  -­‐Potent,  essen▯al,  organic  compounds  that   promote  growth  and  help  maintain  life  and  health   •  Func▯ons  include:   –  Help  chemical  reac▯ons  take  place   –  Help  unleash  energy  stored  in  macronutrients   –  Cri▯cal  to  RBC  (Red  Blood  Cell)  produc▯on  and  maintenance   of  nervous  skeletal  and  immune  systems.   –  Heal  wounds     •  Two  types:  Fat  soluble  and  Water  Soluble.   Vitamins   •  Fat  Soluble  –  Absorbed  through  with  help  of  fat.     Stored  in  intes▯nal  tract  ▯ssue  rather  than   excreted.   •   What  are  the  fat  soluble  vitamins?  A,D,E,K   vitamins   •  What  is  the  importance  of  each  fat  soluble  vitamin?   Needed  for  proper  absorp▯on  of  calcium;  stored  in   bones  (D),  an▯oxidant;  protects  cell  walls(E)  and  for   proper  blood  clo▯ng  (K)   •  Water  Soluble  –  Dissolve  in  water;  absorbed   directly  into  bloodstream:  excess  is  excreted  in   urine.   Vitamins       •  Few  Americans  suffer  from  vitamin  deficiencies.     •  Overusing  them  can  lead  to  a  toxic  condi▯on  known  as   Hypervitaminosis.     •  What  foods  provide  us  with  vitamins?          An▯oxidants   – Most  common  are  vitamin  E  ,  vitamin  C,  and  beta-­‐ carotene   – Free  radicals  damage  or  kill  healthy  cells.   – An▯oxidants  neutralize  free  radicals,  slow  their  forma▯on,   and  repair  damage.   •  Folate(Folic  Acid)     – A  form  of  vitamin  B  that  is  needed  for  DNA   produc▯on  in  body  cells     – Deficiency  can  result  in  Spinabifida     – Dangers  of  taking  too  much  folate  include  nerve   damage,  immunodeficiency  problems,  anemia,   fa▯gue,  headache,  cons▯pa▯on,  diarrhea,  and   weight  loss.   Minerals-­‐Inorganic,  indestruc▯ble  elements       •  About  how  many  essen▯al  minerals  are  there?  18     •  Func▯on   –  Regulate  body  func▯on   –  Aid  in  growth  and  maintenance  of  body  ▯ssue   –  Keep  heart,  muscles  and  nervous  system  healthy   –  Help  release  energy   –  Vitamins  cannot  be  absorbed  without  minerals     Two  types  of  minerals:    major  and  trace   Minerals   •  Major:  Calcium,  magnesium,  sodium,  Potassium,               Chloride,  phosphorus  and  Sulfur      *Readily  excreted  and  usually  not  toxic    *  Need  in  fairly  large  amounts     •  Trace:    Iron,  Zinc,  Iodine,  Copper,  Fluoride,                   Manganese,  Chromium  and  Selenium      *Serious  problems  may  result  if  excesses  or                deficiencies  occur   •  WhAmerican  diet?    you  think  are  lacking  the  most  in  the   IRON   •  Carries  oxygen  from  the  lungs  to  body’s  ▯ssue.     – The  most  common  nutrient  deficiency  globally   – Women  aged  19  to  50  need  about  15mg  per  day,  and   men  aged  19  to  50  need  about  8mg.   – Iron-­‐deficiency  anemia—body  cells  receive  less   oxygen,  and  carbon  dioxide  wastes  are  removed  less   efficiently   – Iron  toxicity—inges▯ng  too  many  iron  containing   supplements   –  Iron  –  lean  meat,  green  leafy  veggies  for▯fied  cereals,  legumes   Calcium   •  Func▯on:   – Plays  a  vital  role  in  building  strong  bones  and  teeth,   muscle  contrac▯on,  blood  clo▯ng,  nerve  impulse   transmission,  regula▯ng  heartbeat,  and  fluid  balance   •  Recommended  amount  with  in  the  cell:  1,000  to  1,200  mg/ day   •  Sources:   – Milk,  calcium-­‐for▯fied  orange  juice,  soy  milk,  broccoli,   cauliflower,  peas,  beans,  nuts,  and  molasses  are  good   sources.   Sodium   • Necessary  for  regula▯on  of  blood  &  body  fluids,   transmission  of  nerve  impulses,  heart  ac▯vity,  and   certain  metabolic  func▯ons.       • Recommended  consump▯on  less  than  1  teaspoon  of   table  salt  per  day  or  2300mg/day       • Pickles,  snack  foods,  processed  cheeses,  canned  soups,   frozen  dinners,  breads,  smoked  meats,  and  sausages   contain  large  amounts.   Water-­‐  A  Crucial  Nutrient     • Func▯ons:   – Aids  in  fluid  and  electrolyte  balance   – Removes  metabolic  wastes   – Needed  for  diges▯on  and  absorp▯on  of  nutrients   – Regulates  body  temperature   – Found  in  all  body  ▯ssue,  so  acts  as  shock  absorber   and  lubricator     – Required  for  all  chemical  reac▯ons  in  our  cells     – Transpor▯ng  cells  and  molecules     Water-­‐  A  Crucial  Nutrient     – 50  to  70  percent  of  the  body  is  water   – Too  li▯le  water  can  cause  dehydra▯on,  an  abnormal   deple▯on  of  body  fluids.   – Too  much  water  can  cause  hypernatremia  ,  a   decreased  concentra▯on  of  sodium  in  the  blood   – Recommenda▯ons:  72  ounces  (9  cups  a  day)  for   women  and  104  ounces  (13  cups  a  day)  for  men     Heat  illnesses:-­‐heat  cramps          -­‐heat  exhaus▯on                                                      -­‐heat  stroke               What  are  four  ways  that  we  lose  water?   1.    swea▯ng    3.    dehydra▯on   2.    Excre▯on    4.    breathing   Key  Consumer  Messages:   •  ●  Enjoy  your  food,  but  be  careful  what  you  eat.     •  ●  Avoid  large  por▯ons.     •  ●  Drink  water  instead  of  sugary  drinks.  


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