Notes from Tuesday and Thursday classes (Feb. 22-Feb. 24)
Notes from Tuesday and Thursday classes (Feb. 22-Feb. 24) HEA 102-060
Kutztown University of Pennsylvania
Popular in Intro to Health and Wellness
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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: firstname.lastname@example.org 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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