angelinegadong0820-blog

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Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.There are three macronutrients: protein, fats and carbohydrates. Macronutrients provide calories, or energy.

High-protein foods

Top or bottom round steak (23 grams of protein per 3-ounce serving)

Lean ground beef (18 grams per 3-ounce serving)

Pork chops (26 grams per 3-ounce serving)

Skinless chicken breast (24 grams per 3-ounce serving)

Turkey breast (24 grams per 3-ounce serving)

Sockeye salmon (23 grams per 3-ounce serving)

Yellowfin tuna (25 grams per 3-ounce serving)

High-protein dairy foods include:

Greek yogurt (23 grams per 8-ounce serving)

Cottage cheese (14 grams per half-cup serving)

Eggs (6 grams per large egg)

2 percent milk (8 grams per cup)

Some other high-protein foods are:

Some canned foods, like sardines, anchovies and tuna average around 22 grams of protein per serving

Navy beans (20 grams per cup)

Lentils (13 grams per quarter-cup)

Peanut butter (8 grams per 2 tablespoons)

Mixed nuts (6 grams per 2-ounce serving)

Quinoa (8 grams per 1-cup serving)

Edamame (8 grams per half-cup serving)

Soba noodles (12 grams per 3-ounce serving)

Regulate Body Processes

Proteins also regulate body processes. For example, enzymes are proteins that speed up chemical reactions in the body. Without them, basic activities like breaking down the foods you eat would happen too slowly to support your life. You can think of enzymes as proteins that shift your body processes into high gear, much like your morning coffee gets your day moving along.

Body processes are also influenced by hormones, which are proteins that regulate the activity of cells or organs. Hormones are like chemical messengers that carry an order from one part of your body to another, much like Paul Revere carried the message that the British were coming to the people in his colony. For example, insulin is a hormone that regulates blood sugar by carrying a message to your body cells about how much sugar is present in your blood.

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LIPIDS is an  any of a class of organic compounds that are fatty acids or their derivatives and are insoluble in water but soluble in organic solvents. They include many natural oils, waxes, and steroids.

Types of Lipids

Within these two major classes of lipids, there are several specific types of lipids important to live, including fatty acids, triglycerides, glycerophospholipids, sphingolipids, and steroids. These are broadly classified as simple lipids and complex lipids.

Simple Lipids

Esters of fatty acids with various alcohols.

Fats: Esters of fatty acids with glycerol. Oils are fats in the liquid state.

Waxes: Esters of fatty acids with higher molecular weight monohydric alcohols

Complex Lipids

Esters of fatty acids containing groups in addition to alcohol and a fatty acid.

Phospholipids: Lipids containing, in addition to fatty acids and alcohol, a phosphoric acid residue. They frequently have nitrogen-containing bases and other substituents, eg, in glycerophospholipids the alcohol is glycerol and in sphingophospholipids the alcohol is sphingosine.

Glycolipids (glycosphingolipids): Lipids containing a fatty acid, sphingosine, and carbohydrate.

Other complex lipids: Lipids such as sulfolipids and amino lipids. Lipoproteins may also be placed in this categories

.Fatty acids are carboxylic acids (or organic acid), often with long aliphatic tails (long chains), either saturated or unsaturated.

Saturated fatty acids-When a fatty acid is saturated it is an indication that there are no carbon-carbon double bonds. The saturated fatty acids have higher melting points than unsaturated acids of the corresponding size due to their ability to pack their molecules together thus leading to a straight rod-like shape.

Unsaturated fatty acids-If a fatty acid has more than one double bond then this is an indication that it is an unsaturated fatty acid.

KEY TAKEAWAYS

Lipids include triacylglycerols, phospholipids, and sterols.

Triacylglycerols, the most common lipid, comprise most body fat and are described as fats and oils in food.

Excess energy from food is stored as adipose tissue in the body.

Fats are critical for maintaining body temperature, cushioning vital organs, regulating hormones, transmitting nerve impulses, and storing memory.

Lipids transport fat-soluble nutrients and phytochemicals and promote bioavailability of these compounds.

Fat is a convenient source of energy for people with high-energy requirements.

Fat provides double the energy per gram than protein or carbohydrates, enhances the smell and flavor of food, and promotes satiety.

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CARBCARBOHYDRATES is an any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body. 

WHAT ARE THE KEY FUNCTION OF CARBOHYDRATES?

CARBOHYDRATES PROVIDE YOUR BODY WITH ENERGY

One of the primary functions of carbohydrates is to provide your body with energy.Most of the carbohydrates in the foods you eat are digested and broken down into glucose before entering the bloodstream. Your cells convert carbohydrates into the fuel molecule ATP through a process called cellular respiration.

THEY ALSO PROVIDE STORED ENERGY

If your body has enough glucose to fulfill its current needs, excess glucose can be stored for later use.This stored form of glucose is called glycogen and is primarily found in the liver and muscle.The liver contains approximately 100 grams of glycogen. These stored glucose molecules can be released into the blood to provide energy throughout the body and help maintain normal blood sugar levels between meals.Unlike liver glycogen, the glycogen in your muscles can only be used by muscle cells. It is vital for use during long periods of high-intensity exercise. Muscle glycogen content varies from person to person, but it’s approximately 500 grams.In circumstances in which you have all of the glucose your body needs and your glycogen stores are full, your body can convert excess carbohydrates into triglyceride molecules and store them as fat.

CARBOHYDRATES HELP PRESERVE MUSCLE

Glycogen storage is just one of several ways your body makes sure it has enough glucose for all of its functions.When glucose from carbohydrates is lacking, muscle can also be broken down into amino acids and converted into glucose or other compounds to generate energy.During periods of starvation when carbohydrates aren’t available, the body can convert amino acids from muscle into glucose to provide the brain with energy. Consuming at least some carbs can prevent muscle breakdown in this scenario. 

WE HAVE A GOOD CARBS AND BAD CARBS:

Good carbs are:

Low or moderate in calories

High in nutrients

Devoid of refined sugars and refined grains

High in naturally occurring fiber

Low in sodium

Low in saturated fat

Very low in, or devoid of, cholesterol and trans fats

Bad carbs are:

High in calories

Full of refined sugars, like corn syrup, white sugar, honey and fruit juices

High in refined grains like white flour

Low in many nutrients

Low in fiber

High in sodium

Sometimes high in saturated fat

Sometimes high in cholesterol and trans fats