Body Energy: Nutrition

By Robert G. Hines

The body is a marvelous yet intricate vessel-like structure made up of many organic components that work mechanically and chemically, but it depends on energy to function. Nutrition is the primary source from which the body obtains that energy. The body was formed from the soil, which is made up of nutrients.

Having a fundamental understanding of the nutrients and how they function can give you a working knowledge and a more meaningful perspective about nutrition.

Establishing a balanced diet can improve your overall health both physically and mentally. Without the right diet, the body cant perform at its best. Remember, balance is the key.

Nutrition is also the main factor that provides an equilibrium within the bodys physiological environment, which involves important chemical functions, such as nitrogen balance equilibrium, body neutrality, homeostasis, and osmotic pressure.

• Language: English
• Publisher: Xlibris US
• Release date: Dec 19, 2015
• ISBN: 9781514437094

Robert G. Hines

Born in 1952, I was the second oldest among seven children and became interested in physical fitness in the seventh grade while attending St. Joseph School on the north side of Chicago. That was when I picked up my first set of dumbbells, and I had continued to lift weights in some degree ever since. Years later when it was introduced and became popular, I learned some martial arts as another form of exercise. Physical fitness and staying healthy was something I didn’t just do—I enjoyed it. In some ways, I mirrored my father, who seemed to like learning or at least was interested in it enough to become a stationary engineer, then a real estate appraiser, while managing to achieve a level in the US Army as a lieutenant colonel. I, on the other hand, became a drill sergeant in the army reserves. It suited me, and having only a high school diploma under me, I managed to complete a course in one particular trade school and walked off with a certificate in heating, refrigeration, and air-conditioning. However, it wasn’t my vocation; neither were the other trade schools I attempted to make a go at before the last one. Finally, I took the opportunity to accomplish something more in what I was always interested in and enrolled in a fitness and nutrition program. I received high scores and a certificate. This inspired me to what is now my first published book.

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CARBOHYDRATES (Sugars & Dietary fiber)

CARBOHYDRATES are a class of organic compounds composed of Oxygen, Carbon and Hydrogen, they are photosynthesized by Chlorophylled (the pigment in plant cells that absorb light to turn it into energy for the synthesis of substances Carbohydrates) Green plants from water and the Carbon Dioxide in the air.

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Carbohydrate breaks down into two final forms GLUCOSE and GLYCOGEN. After being absorbed and metabolized Glucose enters the bloodstream, and is transported throughout the body or converted to Glycogen to be stored in the Liver with certain amounts having been deposited in the Muscles. Carbohydrates is the main source of Energy for all body functions, and is vital for the metabolism of other nutrients.

Blood Glucose supplies the body Tissues with Energy, it also take part in physiological functions such as the Muscular system, the Heart, the Brain and the Central Nervous System.

Glucose can supply the body with as much as fifteen minutes of Energy at one given time after it has been metabolized, once that is depleted the body will immediately begin using Glycogen. Glucose is also a component of Protein and Fat (Cholesterol and Glycerol) and can be manufactured by the body and converted into Energy.

Protein stored in body Tissues and Muscles can be broken down to provide another source of Energy after all Carbohydrates and Fats are exhausted. This however will rob the body of the Protein which normally is used for maintaining and repairing Muscles and Tissues.

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The amount of Energy the body produces can sometimes be effected adversely by Glycation which occur when Carbohydrates like Fructose, Galactose, Glycogen and Glucose combine with Lipids (fatty acids) or Protein but without an Enzyme during chemical reaction. An Enzyme is necessary to control or reverse the rate of chemical reaction of organic substances, and forming an end-product called Glycoprotein to produce Energy.

Glycation is also called Non-Enzymatic Glycosylation because there are no Enzymes to convert Carbohydrates into Energy in the amount the body requires. This process also creates Radical molecules that increase circulation of AGEs (Advanced Glycation End-products are Lipid and Protein molecules that are either Glycated or bond with Sugar molecules during chemical reaction), and makes the Molecules irreversible preventing normal metabolic process.

The AGEs chemical reaction is very slow and seldom occur but when it does can develop in people who particularly have chronic High Blood Sugar levels. Also the formation of AGEs in Red blood cells can prevent the flow of Oxygen.

Glycation can occur externally when foods are Browned during cooking. The reaction that create‘s this Browning will also produce Carcinogen known as Acrylamide (2-Propenamide), which adds flavor to foods like grilled meats and crisp French fries. Acrylamide occur in foods that are baked, roasted, and fried.

Acrylamide can also be found in processed food and absorbed by humans through the skin, from polluted water and air. Exposure to the skin might create irritation although the body has the ability to metabolize Acrylamide and excrete it through the Urinary tract, Acute toxicity can still occur. Continued exposure causes lack of coordination, confusion, and loss of muscular strength.

Carcinogens can be any matter or substance that help to bring about or further the advancement of Cancer through damaging the Genome (the entire set of Genes in the Chromosomes of every cell of specific organisms. It is the total sum of the organism‘s hereditary information. It contain the Genes and the non-coding sequences of the DNA/RNA), or by inhibiting the cellular metabolic and biological processes which can eventually cause the formation of Tumors.

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Asbetos and Tobacco smoke are kinds of Carcinogens that can be inhaled. Industrial fumes as well as Tobacco smoke create Carcinogens like Benezo[a]pyrene (Polycyclic Aromatic Hydrocarbons or PAHs are a group of chemicals that occur naturally in coal, crude, oil, and gasoline. They also exist as powerful atmospheric pollutants, and exist in the water, air and soil, and can last for months even years), certain Nitrosamines, and various Aldehydes like Fomaldehyde (a colorless, poisonous, irritating smelling gas).

Manufactured Vinyle Chloride is considered Carcinogenic, and has been used in producing PVC (Polyvinyl Chloride used mainly as an inexpensive synthetic piping, insulation and thin coating). Carcinogens can develop naturally in certain stored foods such as peanut butter, nuts and grains. Co-carcinogens are chemicals that do not necessarily cause cancer on their own, but promote the activity of other Carcinogens that can cause Cancer.

Biotransformation (a chemical change of a substance in the human body) is a process that tries to destroy any Carcinogens that invade the body. This is accomplished by changing the toxic properties of Carcinogens into becoming more water-soluble so it can be eliminated, however this process can cause other Carcinogens in the body that is not as damaging to also become toxic.

Small amounts of powerful Carcinogens are constantly being produced when foods are grilled or barbecued in high temperatures, and can be compared to Tobacco smoke.

Carbohydrates consist of two basic categories:

• SIMPLE Carbohydrates are MONOSACCHARIDES and DISACCHARIDES, these Simple Sugars only provide quick Energy, this is the only nutritional contribution it has therefore it is classified as a Low Nutrient Density and is measured in Calories.

• COMPLEX Carbohydrates are POLYSACCHARIDES that consist of Starches and Fiber. Note: AMYLASE a product of Starch and Glycogen is a Enzyme found in Saliva and Pancreatic juices, it catalysis (to change or increase the rate of a chemical reaction) Starch during Hydrolysis (a chemical change or breakdown of a compound with the presence of water) and produces smaller molecules of Carbohydrates.

MONOSACCHARIDES are Single sugars or Simple Carbohydrates which consist of:

1. GLUCOSE - is known as grape sugar, Dextrose, corn sugar, or D-Glucose.

2. FRUCTOSE - is also called Levulose.

3. GALACTOSE - Fructose and Galactose changes to Glucose before they go through the metabolic process, then it can be utilized by the body. These three Monosaccharides are the end-product of Digestible Carbohydrates.

DISACCHARIDES are Double sugars or Simple Carbohydrates consisting of:

1. SUCROSE [1 molecule of Glucose / 1 molecule of Fructose] is extracted from Sugar Cane and Sugar Beets, it is used in many foods and exist in pure form as Table Sugar.

2. LACTOSE [has equals parts of Galactose and Glucose]

3. MALTOSE [consist of 2 molecules of Glucose] is the end-product of Starch. All Disaccharides are sweet, quickly dissolvable and digestible.

POLYSACCHARIDES are Multiple sugars or Complex carbohydrates that include:

1. STARCH – exist in three forms, the first occur after Digestion when it converts to Dextrin, then to Maltose and finally into Glucose, cooking exposes Starch to Digestive enzymes.

2. DEXTRIN – exist in the form of Starch before it converts to Sugar. Starch is converted to Dextrin when bread is toasted, this gives it a mild and sweet taste.

3. GLYCOGEN – also called Animal Starch is the substance that the body use to store Carbohydrates in the Liver, small amounts also exist in everycell. One gram of stored Glycogen consumes about 3 grams of water.

HUMAN BODY CELLS

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4. DIETARY FIBER (called Roughage or BULK) is a term generally used for Non-Digestible chemical substances that exist in the surrounding cellular materials and the walls of Plant cells.

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These substances have various effects and a number of GI functions that involve Lipid Metabolism, and Colon Transit Time (The Colon Transit Time is the process that begins at Digestion and ends with Elimination in the Intestine‘s Anal Canal when you begin your Bowel movement. This normally takes about 18 to 24 hours. However if the process is less than 12 hours or more than 30 hours, this can be due to certain conditions that range from Malabsorption to Constipation).

Constipation result from the inability to pass Stool which can be caused by irregular movement or by the buildup of Toxic Waste that occur when Bowel movement last more than 30 hours, or if there is a sluggish and slow Colon that holds up waste matter in the Colon for days.

Dietary Fiber consist of:

(a.) CELLULOSE: which makes up most of the cell wall of plants.

(b.) PECTIN: is found in small amounts in Cell walls and in the rind (the hard or tough outer layer) of certain fruits such as lemons.

(c.) HEMICELLULOSES: is also found in cell walls and has water-holding capacity.

(d.) GUMS: which is part of the plant cell is discharged slowly through the Pores or cuts in the Cell walls when the plant is injured.

(e.) LIGNIN: is not actually a Carbohydrate but is a substance which help support the cell wall. A Fiber diet will contain an abundance of these fibrous substances.

Both Starch and Fiber have a lot of structure which takes your body time to break them down to obtain Energy, this allow Energy to be released at a slower rate which make it last longer.

Not as much Energy can be produced or gained by the body from real High-Fiber foods, because the Digestive system is unable to break down most of it so that it can be used effectively. Only Simple Carbohydrates supply the quickest and easiest source of Energy.

The BRAN of Whole grains is a concentrated source of Fiber, and more productive as a Laxative than the Bran of Fruits and Vegetables.

This Laxative is helpful during a Bowel discharge by creating more Bulk in the Feces. Proper consumption of Fiber-rich foods help fight Diverticular Disease (the penetration of Fecal mass through an abnormal opening in the muscle wall causing inflammation and Pus formation in the tissues surrounding the Colon, Small intestine, or Stomach).

There are basically two kinds of Dietary Fiber:

1. SOLUBLE which preserve water, and changes into a jelly-like substance during Digestion. This slows the Digestion process and Nutrient absorption in the Stomach and Intestines.

2. INSOLUBLE add Bulk to the Stool and increase Digestion from the Stomach and Intestines.

Maintaining a sufficient amount of Fiber in a proper Diet of Fruits and Vegetables, and drinking plenty of Water will help maintain a good Intestinal hygiene. It can also clear the Digestive tract, soften Fecal materials, and help relieve Constipation by loosening Bowel movement (Intestinal motility).

                                   CONSTIPATION                               HEMORRHOIDS

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A Fiber diet can also help decrease the risk of Cancer in the large Intestins (Bowel), suppress Ulcers of the Small intestine, lower Cholesterol level after metabolism, protect against excess Potassium, and may help prevent the accumulation of Hemorrhoids in the lower Rectum or Anus.

The amount of Dietary fiber affect individuals differently because of their genetics, lifestyles, and geographic location. Moderate amounts of Fiber is recommended, excessive intake may cause adverse effects such as an abnormality in feces excrement.

Food sources containing large to moderate amounts of Dietary Fiber are: Whole grain cereals including puffed wheat and cornflakes, whole wheat breads, pasta, rice, fruits such as pears without skin, peaches with skin, strawberries, green leafy vegetables like spinach, lettuce, celery, and cabbage, root vegetables like potatoes, carrots, turnips, and legumes, cooked sweet corn and cooked broccoli tops, peanuts, brazil nuts, and peanut butter.

Carbo-Loading

Carbohydrates of at least 50 to 100 Grams daily can help offset incorrect metabolic responses that occur from a High-Fat diet and Fasting, this amount is also necessary to achieve MUSCLE PROTEIN-SPARING, a term used to define a chemical process during Metabolism where the body obtain Energy from nutrients other than Protein such as Carbohydrates and Fatty acids.

When a person Fast, Carbohydrates including Glycogen reserves is the first source the body uses for Energy, once that has been depleted it immediately starts to breakdown and utilize Fatty acids, then the Protein in Muscle tissues. By maintaining the minimum amount of Carbohydrates it will help Spar Protein from being used alternatively as Energy.

Glycogen is the end-product of Glucose, the form Carbohydrate is stored in the body as a reserve. When the body is performing certain physical actvities that increase the Heart rate such as Aerobics and Calisthenics, it will convert Glycogen into Energy and deliver it to the Muscles.

Carbo-Loading is a method used to build up more Glucose in the reserves to supply the body with more Energy. Some people who compete in Fitness events such as Endurance training (Long Distance Running), or in other physical activities employ one of three methods.

The First method aims to increase the Glycogen reserves in the Muscle tissues. This is accomplish by abstaining almost totally from Carbohydrates for several days to eliminate any stored Glycogen. A minimum amount of Carbohydrates daily is necessary in this High Protein, and High Fat diet. The last step include consuming an additional amount of complex Carbohydrates 3 days before the event.

The Second method focuses on a High Carbohydrate diet (about 70% of total food calories) that last for 5 to 7 days before the event. The Third method involves three steps: (1) reducing the time of workouts, (2) incorporate mostly Low-energy exercises, and (3) consume at least 60 to 70% of Calories daily before the event.

This method allow Glycogen reserves in the Liver and Muscles to increase, giving the body more Energy for the event. All three methods however can store up excess Fat causing instability in the body‘s Blood Sugar level, and increase weight.

Carbohydrates retains water, about 3 grams of Water is absorbed for one gram of stored Glycogen. This added weight usually does not last by the end of the event but can make the individual uncomfortable, and possibly effect their performance.

FRUCTOSE, a Simple Sugar (Monosaccharide) found in some fruits and honey can cause Cramping if large quantities are consume, it is used in drinks to rehydrate an athlete that is competing in a marathon or other endurance event.

To find the Dietary Intake of Carbohydrates for certain activities use this formula: -In Endurance training a person weighing 165 lbs. need about 6 gms minimum of Carbohydrates per kilogram (2.2 lbs.) of body weight. 165 lbs. divided by 2.2 lbs = 75 lbs.

6 gms multiplied by 75 lbs = 450 gms, therefore the Daily intake is 450 gms (1,800 kcal).

-In Strength training a person weighing 165 lbs. need about 7 gms minimum of Carbohydrates per kilogram (2.2 lbs.) of body weight. 165 lbs. divided by 2.2 lbs. = 75 lbs.

7 gms multiplied by 75 lbs. = 525 gms, therefore the Daily intake is 525 gms (2,100 kcal).

Maintaining the appropriate amount of Carbohydrates in the diet will help prevent excessive breakdown of body Protein, involuntary Dehydration, loss of Cation (positively charged Ion or Atom), and Ketosis (the end product of metabolized Fatty Acids, Ketones that has abnormally accumulated in the body due to improper utilization or lack