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Seven Dietary Nutrients in Nutrition
There are seven major classes of nutrients: carbohydrates, fats, dietary fiber, minerals, proteins, vitamins, and water.
Edited at 2020-09-18 06:08:11
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Seven Dietary Nutrients in Nutrition
Fat
The role of fat
For energy, 15%-25% of the energy required by the human body comes from fat.
Provide fat-soluble vitamins and promote their absorption
Maintain body temperature and protect organs
Increase satiety
Improve dietary sensory traits
The role of essential fatty acids
It is an important component of phospholipids
Related to sperm formation
Is the precursor of synthetic prostaglandin
Conducive to tissue repair
Related to cholesterol metabolism
Maintain eyesight
Lipoprotein (composite of lipid and protein)
Very Low Density Lipoprotein (VLDL): Transport triglycerides (fat molecules) to fat and body tissues (harmful to humans)
Low-density lipoprotein (LDL): transport cholesterol from the liver to all tissues of the body (harmful to humans)
High-density lipoprotein (HDL): Transport cholesterol from extrahepatic tissues to the liver for metabolism (good for humans)
Composition and classification of lipids
fatty acid
Classified by saturation
Unsaturated fat
Saturated fat (harmful to human body, common in barbecue and butter food)
Classified by spatial structure
Cis fat
Trans fat (harmful to human body, common in barbecue and butter food)
Classified by body synthesis and needs
Essential fatty acids
Linoleic acid
Linolenic acid
Non-essential fatty acids
Lipids
Phospholipids
Glycolipid
Steroids and sterols
Vitamins
Classification of vitamins
Fat-soluble vitamins A, D, E, K
Water-soluble vitamin C, B family
Common causes of deficiency
Inadequate intake
Reduced absorption and utilization
Increased demand
Vitamin A (retinol)
RNA: 800 microgram equivalent for men, 1000 microgram equivalent for pregnant women; 1200 microgram equivalent for lactating mothers
The physiological functions of vitamin A
Maintain normal visual function
Maintain the health of epithelial tissue cells
Maintain normal bone growth and development
Promote growth and reproduction
Maintain normal immune function; antioxidant effect; prevent anemia (improve iron absorption and transport).
Vitamin A deficiency
Decreased dark adaptability, night blindness, etc. In severe cases, blindness
Causes epithelial dryness, hyperplasia and keratinization in different tissues of the body
Respiratory, digestive, urinary, and reproductive tract infections
Hemoglobin anabolism disorder, weakened immune function, growth retardation in children
Vitamin B deficiency
Vitamin B1 (thiamine), beriberi when deficient
Vitamin B2 (riboflavin), when lacking
Vitamin B6 (pyridoxine)
Vitamin B12 (thiamine) reduces homocysteine and reduces heart and cerebrovascular diseases. Deficiency is the same as folic acid
Niacin (B3), suffer from mangy when lacking
Pantothenic acid (B5)
Folic acid, megaloblastic anemia when deficient, fetal neural tube malformation
The common effects of most B vitamins
Anti-inflammatory
Promote the metabolism of carbohydrates, lipids and proteins
As a coenzyme or cofactor, it regulates nerves and lowers blood pressure
Vitamin C (ascorbic acid)
RNA: 100mg for adults
Deficiency disease
Anemia: due to bleeding, iron malabsorption.
Bones: limbs, joint pain, hemiplegia.
Others: bleeding gums, edema, fever, dryness, unhealed wounds, decreased immune function.
Vitamin D
Adult RNI: 10 micrograms
The physiological functions of vitamin D
Promote the absorption of calcium and phosphorus in the intestine and reabsorption in the renal tubules.
Promote the normal growth and mineralization of bones and teeth
The dangers of vitamin D deficiency
Rickets
Adult osteomalacia
Osteoporosis
Hand and foot spasms
The dangers of excessive vitamin D
Development of soft tissue calcification and kidney stones
Causes loss of appetite, nausea, vomiting, diarrhea, headache, polyuria, fever, etc.
Vitamin E (tocopherol)
RNI: 14mg for adults
Function of Vitamin E
Antioxidant effect and prevent aging, enhance immunity
Maintain the integrity of red blood cells and prevent hemolytic anemia
A cofactor for vitamin C and coenzyme Q.
Related to animal reproductive function and sperm production
Regulates the adhesion and aggregation of platelets and is a "blood scavenger"
Vitamin K deficiency
Helps the synthesis of certain coagulation factors in the liver and promotes blood coagulation;
Reduce heavy bleeding during menstrual period;
Prevent and treat neonatal hemorrhagic diseases;
Prevent internal bleeding and hemorrhoids. Also known as "Cagulation Hero"
Carbohydrates
Classification
Monosaccharides: glucose, fructose, galactose
Oligosaccharides: maltose, sucrose, lactose
Polysaccharides: starch, glycogen
Physiological function
Store and provide energy (the most direct and shortcut)
Forms body tissues and important living substances
Save protein (gluconeogenesis)
Anti-ketogenic effect (fat metabolism, glucose synergy)
Detoxification (metabolic to produce glucuronic acid)
Enhance intestinal function (stimulate peristalsis and facilitate fecal discharge)
It accounts for 55%-65% of the total energy. Food intake of pure energy (sugar) is not recommended
Glycemic index GI: >70 means high GI; 55~70 means medium GI; <55 means low GI
Dietary Fiber
classification
Soluble dietary fiber
Insoluble dietary fiber
The function of dietary fiber
Facilitate the food digestion process
Lower serum cholesterol and prevent coronary heart disease
Prevent gallstone formation
Promote colon function and prevent colon cancer
Prevent excess energy and obesity
Maintain normal blood sugar balance and prevent diabetes
The harm of excessive dietary fiber (RNI for adults is 30 grams)
Excessive intake of dietary fiber can cause abdominal discomfort
Dietary fiber has the side effects of hindering digestion and absorption of nutrients
People who should not consume dietary fiber
Various acute chronic enteritis, before and after bowel surgery, some esophageal varices, etc.
Typhoid fever, dysentery, intestinal tumors, a small amount of bleeding in the digestive tract,
Protein
Protein is the material basis of life, without protein there is no life
Classified according to human needs and degree of synthesis
Essential amino acids (nine essential amino acids on the left)
Methionine, Lysine, Tryptophan, Threonine, Leucine
Isoleucine, Valine, Histidine, Phenylalanine
Non-essential amino acid
Classified by nutritional value
Complete protein: complete types of amino acids, sufficient quantity and appropriate ratio
Semi-complete protein: complete variety of amino acids, but insufficient quantity and inappropriate ratio
Incomplete protein: A protein with incomplete types of amino acids that cannot sustain life or promote growth and development
The physiological function of protein
Composition and repair organization
Adjust physiological functions, such as adjusting osmotic pressure, acid-base balance
Supply energy
Principle of protein complementarity
The biological species of the food is as far away as possible
The more types of collocations, the better
The closer you eat, the better
Protein capacity malnutrition
Edema type dystrophy
Not enough protein but enough energy
Wasting malnutrition
Not enough energy but enough protein
Hybrid
Not enough energy and protein
Water
The role of water: water is the source of life
An important component of cells and body fluids
Participate in the body's metabolism and detoxification
Regulate body temperature
Lubrication of joints and other places
Good drinking habits should be formed
People who do not exercise at normal room temperature drink at least 1200ml a day, increase when hot or exercise more
Do not drink too much water at a time, 200ml is the best
Replenish water without waiting for thirsty, replenish a glass of water every 2 and a half hours or so
Pay attention to two glasses of water: one, a glass of water after waking up half an hour early, promote detoxification and wake up the stomach; second, a glass of water one hour before going to bed
Warm water is the best beverage, don’t replace warm water with other beverages or soups
Recommended solution
Harm caused by poor drinking water
Drinking too much water will increase the burden on related organs and increase the risk of bladder cancer
Not conducive to metabolism, the body's ability to detoxify decreases
Lead to high blood concentration and increase the risk of cardiovascular disease
Lead to abnormal body temperature, body heat
Dry skin, shrinking
Cell shrinkage, human body aging
Indigestion, causing gastrointestinal discomfort
Minerals
Minerals work together
An important component of human tissue.
Maintain cell osmotic pressure, acid-base balance and neuromuscular excitability.
The components of prosthetic groups, hormones, vitamins, proteins and nucleic acids that make up enzymes.
Characteristics of minerals
Cannot be synthesized in the body
Uneven distribution in the body
Subtopic 3 There is synergy and antagonism between each other (antagonism of calcium, phosphorus and zinc)
Although some trace elements are needed in small amounts in the body, their physiological and toxic dose ranges are narrow and excessive intake can lead to poisoning
Calcium
99% is in bones and teeth, and 1% is in blood and tissue fluid.
The function of calcium
Form and maintain the structure of bones and teeth
Form and maintain the structure of bones and teeth
Participate in the blood coagulation process
Others (activation of enzymes, secretion of hormones)
The harm of excessive calcium (Adult RNI: 800mg)
Kidney stones
Milk alkali syndrome (symptoms include hypercalcemia, alkalosis and renal dysfunction)
High calcium will reduce the bioavailability of zinc, and the ratio of calcium to magnesium greater than 5 will cause magnesium deficiency.
Harm of insufficient calcium intake
Rickets in childhood.
Osteoporosis in adults.
Iron
60%-75% iron exists in hemoglobin, and the remaining 25-30% iron is stored in the liver and bone marrow in the form of heme and ferritin.
People who are prone to deficiency
Infant
Pregnant women and nursing mothers
Function of iron
Participate in the transport and exchange of oxygen and carbon dioxide in the body and tissue respiration process.
Maintain normal hematopoietic function
Related to maintaining normal immune function. Catalyzes the conversion of β-carotene into vitamin A
Harm of insufficient iron intake (Adult RNI: 15mg for men and 20mg for women)
anemia
Causes damage to intellectual development and behavior changes, impairs children's cognitive ability; reduces resistance to infection;
Irritability, fatigue, dizziness, decreased work ability, nausea, constipation, diarrhea, neuropsychiatric disorders, etc.
Zinc
The dangers of zinc deficiency
Growth retardation in children and delayed puberty sexual development
Decreased sexual function Low sperm production
Decreased taste and smell function or even loss or pica
Poor wound healing, decreased resistance, easy infection
Zinc deficiency in pregnant women can cause congenital malformations of fetal central nervous system
Decreased intelligence
The harm of zinc overdose (Adult RNI: 15mg for males, 11.5mg for females)
Excessive zinc can interfere with the absorption and utilization of copper, iron and other trace elements, and affect immune function.
Adults who consume more than 2g of zinc at a time can cause zinc poisoning