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Dr. Rebekah S. Marsh Kaplan University Instructor Unit 7: Exercise paper Four hours ago, I ate 3 oz of baked chicken marinated in 1 tsp olive oil and other spices, 1 cup rice and ½ cup beans, 2 cups salad (romaine lettuce, carrots, onions and radishes) with 2 tablespoons ranch dressing and 1 cup of skim milk. Now, I am going to run for 45 minutes and will lift weights for another 30 minutes 1. 2. 3. 4. 5. DUE: 03/22/2011 by EOD (End of Day) Tuesday Are these activities considered aerobic, anaerobic or a combination of both? And why do you believe so based on the scenario above? Based on the meal plan above, what foods contain carbohydrates, proteins and fats? How are carbohydrates, proteins and fats digested and absorbed? Which main pathway is utilized (glycolysis, gluconeogenesis, beta oxidation) when first starting to work out? What macronutrient does this pathway use and what are the end products? Please explain beta oxidation and gluconeogenesis: what macronutrients they are utilizing, what the end products are and why they are needed while working out? Carbohydrates http://www.nlm.nih.gov/medlineplus/ency/images/ency/fullsize/19824.jpg Simple Carbohydrates http://image.tutorvista.com/content/cellular-micromolecules/structure-of-forms-of-three-hexoes.jpeg Dietary Carbohydrates: Monosaccharides Single Sugars- Glucose, Fructose, Galactose Share same molecular formula: C6H1206 What are some foods that contain these saccharides? http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/C/Carbohydrates.html Simple Carbohydrates http://upload.wikimedia.org/wikipedia/commons/b/bc/Disaccharide_structure.png Dietary Carbohydrates: Disaccharides Two monosaccharides linked together formed a glycosidic bond (loss of 1 H and 1 OH group) 3 main disaccharides: Sucrose: glucose + fructose What foods do we see these Lactose: glucose + galactose Saccharides in? Maltose: glucose + glucose Sucrose http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/C/Carbohydrates.html Complex Carbohydrates http://www.ncbi.nlm.nih.gov/bookshelf/br.fcgi?book=stryer&part=A1517 Dietary Carbohydrates: Polysaccharides Polymers of glucose Amylose: linear, unbranched chains of several glucose molecules. Forms a colloidal dispersion in hot water (swelling the granules to digest within bodies) What foods do we see amylose in? Amylopectin: highly branched chains of several glucose molecules. Insoluble when digested, but specialized enzymes take the big branches in small maltodextrose type chains. What foods do we see amylopectin in? http://www.elmhurst.edu/~chm/vchembook/547starch.html http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/C/Carbohydrates.html Digestion of Carbohydrates What enzymes aid in breaking down carbohydrates? What organs aid in breaking down carbohydrates? Carbohydrate Digestion http://www.annecollins.com/images/digestion.jpg Absorption of Carbohydrates Transporter Major Sites of Expression Characteristics SGLUT 1 Intestinal mucosa, kidney tubules Co-transports one molecule of glucose or galactose along with two sodium ions. Does not transport fructose. GLUT-1 Brain, erythrocyte, endothelial cells, fetal tissues Transports glucose (high affinity) and galactose, not fructose. Expressed in many cells. Liver, pancreatic beta cell, small intestine, kidney. Transports glucose, galactose and fructose. A low affinity, high capacity glucose transporter; serves as a "glucose sensor" in pancreatic beta cells. GLUT-3 Brain, placenta and testes Transports glucose (high affinity) and galactose, not fructose. The primary glucose transporter for neurons. GLUT-4 Skeletal and cardiac muscle, adipocytes The insulin-responsive glucose transporter. High affinity for glucose. Small intestine, sperm Transports fructose, but not glucose or galactose. Present also in brain, kidney, adipocytes and muscle. GLUT-2 GLUT-5 http://www.vivo.colostate.edu/hbooks/molecules/hexose_xport.html Absorption of Carbohydrates http://www.granolabox.com/wp-content/uploads/liver2.jpg Glycemic Index Why may this be important? What problems do you think happen with the glycemic index? Glycemic Index Sydney University GI Research Service established in 1995 to provide a reliable GI testing lab for local and international food industry http://www.glycemicindex.com/ Blood Glucose Glycemic Index High GI Low GI 1 2 Time (h) Glycemic Index What carbohydrate foods are the top rankers that have the highest glycemic index? What carbohydrate foods are the lowest rankers on the glycemic index? Sites to visit for more information: http://www.glycemicindex.com/ http://www.carbs-information.com/glycemic-indexfood-chart.htm http://www.mendosa.com/gilists.htm Glycemic Index Classification GI range (UNITS) Examples Low GI 55 or less most fruit and vegetables (except potatoes, watermelon), grainy breads, pasta, legumes/pulses, basmati rice, milk, products extremely low in carbohydrates (fish, eggs, meat, nuts, oils) Medium GI 56 - 69 wheat bread, whole wheat products in general, brown rice, orange sweet potato, table sugar High GI 70 - 99 corn flakes, baked potato, some white rices (eg. jasmine), croissant, white bread, candy Control 100 straight glucose http://www.glycemicindex.com/ Glycemic Index If I follow a GI diet, what happens to my diabetes? Blood sugars (glucose) may potentially be lower because insulin is able to be produced in sufficient quantities to aid in bringing glucose to the cells However, if you have Type 1 Diabetes (deficiency in B-cell production in pancreas), still have to take insulin pre-meal, but possibly smaller dose Carbohydrates- Case Study After consuming milk, Bob starts to experience bloating, cramping, and increased gas production. However, when Bob consumes yogurt he does not experience any pain. 1. What is wrong with Bob (What is the name of the condition)? 2. What causes this condition? 3. Why did consuming yogurt not cause the same effects as milk? 4. As a nutritionist, what other products or food sources would you recommend to replace milk or alleviate the symptoms? 5. What nutrients may be inadequate in the diet if dairy products are not consumed? 6. Do you have any problems with consuming milk like Bob? Feel free to share any additional information with the class. References Thompson J, Manore M, & Vaughan L (2008). The Science of Nutrition, 2nd edition. San Francisco: Pearson Education Inc. Saladin, Kenneth S. (2001) Anatomy & Physiology: The Unity of Form and Function, 2nd ed. New York: McGraw-Hill.