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Arthritis Diet and Exercises

Nutrition Through the Lifecycle: Macro Nutrients


♪ [music playing–
no dialogue] ♪ ♪ ♪ [music playing–
no dialogue] ♪ ♪ Hi my name is Tiffany Overbey,
and I’m a graduate dietetic student from Eastern
Illinois University, and today we’re going to talk
about macronutrients. Do you know what
macronutrients are? Well, I’m going to tell you. It’s the stuff that you eat. It’s what foods are made of. Carbohydrate, fat, and protein
are the macronutrients that make up our food, and they
are the only things that give you energy. Energy to run, walk, play,
dance, even sleep. Every movement you
make takes energy, and macronutrients
give you that energy. First let’s talk about the
macronutrient that gives you most of your energy,
carbohydrates. There are three main
types of carbohydrates, sugar, starch, and fiber. You probably know sugar as the
white stuff you add to foods or use in baking, but it
comes in many forms and is already present
in lots of foods. Sugar gives you fast energy, but
it also slows you down faster. So when you eat a high sugar
food like a candy bar you might have a lot of energy for a
little while, but then you will start to feel tired and hungry. Starch is the next type of
carbohydrate. It’s what usually comes to mind
when we think of carbohydrates, bread, pasta, rice, these are
all made of starch. Starch is made from lots and
lots of sugar molecules linked together and that makes it
harder for our bodies to digest and give us that energy, which
means we get more energy and it stays with us longer, unlike
sugar where you get a whole bunch of energy all at
once and you’re ready to come crashing down. The last type of
carbohydrate we are going to talk about is fiber. Now fiber doesn’t actually give
us energy, our bodies can’t actually digest fiber. So why do we eat it
and is it good for us? The answer is yes,
it’s very good for us. Fiber helps our
digestive system, like our intestines
work better. It helps us go to the bathroom. Carbohydrates are in bread,
pasta, rice, vegetables, fruits, almost all foods contain some
carbohydrate. And the best kinds are
vegetables and whole grains, these are mostly
starch and fiber. The second macronutrient we are
going to talk about is fat. Fats are found in lots of foods
naturally and give us the most energy for the amount, which
means a gram of fat gives us over twice as much
energy as a gram of carbohydrates or protein. So we need to be careful with
how much fat we eat because if we get more energy than your
body needs, it stores that energy and it stores it as fat
in our bodies. We need some of that fat for our
bodies to work normally, but too much or too little
can be harmful. If fat is liquid at room
temperature, it’s actually called an oil, and
oils are unsaturated fat which is good fat. Oils are very good for us, they
keep our hearts and our brains healthy, but too much of these
good fats can still be harmful. Fats also help us absorb some
very important vitamins. Nuts, avocados, fish, and oils
are all very healthy foods that have good fat. There are some kinds of fats
that are not so healthy, like the kind we get in butter and
the kind you see on meat. This is saturated fat, and it’s
solid at room temperature. The third macronutrient we are
going to talk about is protein. Protein is extremely important. In fact, it’s so important that
our body tries to use carbohydrates and fat for energy
first before using protein, so that protein can
do all the other things it needs to
in our bodies. Protein is kind of like a little
mechanic in our body going around and fixing. It makes all the structures of
our bodies, hair, skin, nails, bones, muscles, and all our
organs have protein in them. Protein also helps us from
getting sick by helping build our immune systems. Protein is found in many foods,
meat, fish, nuts, seeds, vegetables, grains, and beans
are all good sources of protein. So now you know what
macronutrients are and that they give us energy. Now you can impress your friends
with all this knowledge. ♪ [music playing–
no dialogue] ♪ ♪

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