make a chart consisting of sources, uses and deficiencies(if any) of:-
A. Carbohydrates
B. proteins
C. Fats
D. Minerals
E. Vitamins
Answers
Answer:
Carbohydrates, proteins, and fats supply 90% of the dry weight of the diet and 100% of its energy. All three provide energy (measured in calories), but the amount of energy in 1 gram (1/28 ounce) differs:
Carbohydrates
Depending on the size of the molecule, carbohydrates may be simple or complex.
Simple carbohydrates: Various forms of sugar, such as glucose and sucrose (table sugar), are simple carbohydrates. They are small molecules, so they can be broken down and absorbed by the body quickly and are the quickest source of energy. They quickly increase the level of blood glucose (blood sugar). Fruits, dairy products, honey, and maple syrup contain large amounts of simple carbohydrates, which provide the sweet taste in most candies and cakes.
Most authorities recommend that about 50 to 55% of total daily calories should consist of carbohydrates. Fewer than 10% of total daily calories should come from added sugars. Added sugars are syrups and other caloric sweeteners used in other food products. Added sugars are listed as an ingredient in food labels.
Glycemic index
The glycemic index of a carbohydrate represents how quickly its consumption increases blood sugar levels. Values range from 1 (the slowest) to 100 (the fastest, the index of pure glucose). However, how quickly the level actually increases also depends on what other foods are ingested at the same time and other factors.
The glycemic index tends to be lower for complex carbohydrates than for simple carbohydrates, but there are exceptions. For example, fructose (the sugar in fruits) has little effect on blood sugar.
The following also influence a food’s glycemic index:
Processing: Processed, refined, or finely ground foods tend to have a higher glycemic index.
Type of starch: Different types of starch are absorbed differently. For example, potato starch is digested and absorbed into the bloodstream relatively quickly. Barley is digested and absorbed much more slowly.
Preparation: How a food is prepared can influence how quickly it is absorbed into the bloodstream. Generally, cooking or grinding a food increases its glycemic index because these processes make food easier to digest and absorb.
Other factors: The way the body processes food varies from person to person, affecting how quickly carbohydrates are converted to sugar and absorbed. How well a food is chewed and how quickly it is swallowed also have an effect.
TABLE
Glycemic Index of Some Foods
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The glycemic index is thought to be important because carbohydrates that increase blood sugar levels quickly (those with a high glycemic index) also quickly increase insulin levels. The increase in insulin may result in low blood sugar levels (hypoglycemia) and hunger, which tends to lead to consuming excess calories and gaining weight.
Glycemic load
The glycemic index indicates only how quickly carbohydrates in a food are absorbed into the bloodstream. It does not include how much carbohydrate a food contains, which is also important. Glycemic load includes the glycemic index and the amount of carbohydrate in a food. A food, such as carrots, bananas, watermelon, or whole-wheat bread, may have a high glycemic index but contain relatively little carbohydrate and thus have a low glycemic load. Such foods have little effect on the blood sugar level.
Proteins
Proteins consist of units called amino acids, strung together in complex formations. Because proteins are complex molecules, the body takes longer to break them down. As a result, they are a much slower and longer-lasting source of energy than carbohydrates.
There are 20 amino acids. The body synthesizes some of them from components within the body, but it cannot synthesize 9 of the amino acids—called essential amino acids. They must be consumed in the diet. Everyone needs 8 of these amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Infants also need a 9th one, histidine.
Fats
Fats are complex molecules composed of fatty acids and glycerol. The body needs fats for growth and energy. It also uses them to synthesize hormones and other substances needed for the body’s activities (such as prostaglandins).
Fats are the slowest source of energy but the most energy-efficient form of food. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. Because fats are such an efficient form of energy, the body stores any excess energy as fat. The body deposits excess fat in the abdomen (omental fat) and under the skin (subcutaneous fat) to use when it needs more energy. The body may also deposit excess fat in blood vessels and within organs, where it can block blood flow and damage organs, often causing serious disorders.
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