Other important components of diet. Recap: Nutrients we’ve covered so far. Macronutrients -carbohydrates -fats -proteins Micronutrients -minerals -vitamins -water. But there are a few more important things – can you think of any?. Fibre.
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Fiber is important to obtain within our diet, as it has the following benefits:
-creates a feeling of fullness
-fights fat by interfering with fat and cholesterol absorption lowering risk of heart disease
- Prevent damage caused by oxidation
- Oxidation: chemical reaction in which molecules of a substance may be broken down
- This process creates free radicals which can be damaging to cells
-Antioxidants help to remove free radicals released by this metabolic process
-They are found in fruits (mostly berries - blueberries, blackberries, acai berries) and vegetables (such as broccoli, tomatoes, and spinach
-Vitamins A, C, E are also antioxidants
Water makes up 50-70% of the body and we loose 2-2.5L/day due to things such as?
- Urination, perspiration (sweating), bowel movements, and exhalation
It is very important that we replenish our body’s supply of water daily, as it has many important functions:
-improves energy and digestion
-removes waste and toxins
-mental and physical performance
- Sources: Liquids, fruits, vegetables
BMR is an estimate of how many calories you would burn if you were to do nothing but rest for 24 hours.
For men: (13.75 x w) + (5 x h) - (6.76 x a) + 66
For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655
w = weight in kg
h = height in cm
a = age in years
The calorie is an old term (Nicholas Clement in 1824) that was originally used as a unit of heat.
It is used in some countries as a measure of food energy, however was replaced by the SI Unit, the Joule in 1867.
Calorimetry is the science of measuring the heat of chemical reactions.
It was founded by Joseph Black, a Scottish physician, who was the first to distinguish between heat and temperature.
A method to measure the heat of combustion using a strong sealed vessel
The heat simply raises the temperature of the surroundings based on the reaction that is happening.
By burning a weighed piece of food underneath a measured quantity of water, the amount of calories/gram of the food can be determined.