πŸ“• Node [[nutrition]]
πŸ“„ nutrition.md by @karlicoss

Table of Contents

related [[qs]] [[health]] [[diet]]

human macro metabolism [[metabolism]] [[humanbody]]

  • fat reserve: 30K-100K kcal
  • glycogen reserve: about 2K kcal
    • muscles: 1400-2000 kcal
    • liver : 400 kcal

glucose

Once glucose is inside the liver, glucose is phosphorylated into glucose-6-phosphate, or G6P.
G6P is further metabolized into triglycerides, fatty acids, glycogen or energy.
Glycogen is the form in which the body stores glucose. The liver can only store about 100 g of glucose in the form of glycogen.
The muscles also store glycogen. Muscles can store approximately 500 g of glycogen.
Because of the limited storage areas, any carbohydrates that are consumed beyond the storage capacity are converted to and stored as fat. There is practically no limit on how many calories the body can store as fat.

Once your glycogen stores are full, your body stores excess calories from carbohydrate as fat.
Excess calories from fat and protein intake get stored as fat in the body as well.
Adipose cells, or fat cells, store the extra calories in the form of triglycerides, a type of fatty acid.
Most of these fat cells are found between your skin and muscle while others surround your organs
Everyone has a different number of fat cells, but it's the size of the cells that matters more

fat

saturated/unsaturated

  • unsaturated fats are considered more healthful than saturated fats, and it is recommended that the majority of one’s fat intake be unsaturated. This is naturally achieved, for example, by consuming vegetable oils.

    • controversial?
  • There are at least two known exceptions to the rule that unsaturated fats are good and saturated fats are bad. The first exception is trans fat, which is a kind of unsaturated fat that increases levels of LDL and the risk of heart disease. Trans fat is found in small quantities in animal fat, and in much larger quantities in partially hydrogenated vegetable oils, as may be found in processed foods. The prevailing recommendation is to consume little or no trans fat.

  • The second exception to the "unsaturated good, saturated bad" rule is found in medium chain triglycerides (MCTs). MCTs are found in large amounts in coconut oil. MCTs are generally believed to be especially healthful fats, and in particular have been found in some studies to promote fat burning and decrease appetite.

  • Saturated fat, as an all-inclusive category, has not yet been shown to beneficially or adversely affect heart health. That being said, polyunsaturated and monounsaturated have been shown to improve heart health. So saturated fats are worse relative to the unsaturated fats, but they are not bad at all. [examine]

metabolism

  • The body stores the excess protein or carbs in a person’s diet in form of fat, specifically, as triglyceride molecules, which consist of just three kinds of atoms: carbon, hydrogen and oxygen. For people to lose weight, their triglycerides must break up into building blocks, which happens in a process known as oxidation.

  • triglyceride oxidizes (burns) + O2 => CO2 + H2O + energy?

    • e.g. to burn 10 kilograms (22 lbs.) of fat, a person needs to inhale 29 kg (64 lbs.) of oxygen. And the chemical process of burning that fat will produce 28 kg (62 lbs.) of carbon dioxide and 11 kg (24 lbs.) of water, the researchers calculated.
  • You might be wondering why fat molecules get broken down into glycerol and fatty acids if they’re just going to be rebuilt. This is because fat molecules are too big to easily cross cell membranes

misc

  • amount of fat cells is always the same, they just get bigger

links

ketosis [[keto]]

Whenever you stop eating, your substrate preference will be about 2/3 fat and 1/3 carbohydrates. Those carbohydrates will come from stored glycogen in your liver and muscles.
When those glycogen stores run out, the liver will try to defend the blood glucose through gluconeogenesis, synthesizing glucose from amino acids from protein broken down elsewhere in the body and glycerol from triglycerides. This metabolic phase is characterized often by decreases in blood sugar and associated tiredness and hunger. It is also the phase in which muscle catabolism progresses at the fastest pace.
However, 12-24 hours after running out of glycogen, the body will gradually go into ketosis, in which the liver synthesizes ketone bodies from fatty acids. These ketone bodies can substitute and/or replace glucose in the metabolism, reducing the need for breakdown of protein for amino acids for gluconeogenesis. After a couple of days the substrate preference will have changed to 90% fat and 10% carbohydrates, thereby reducing muscle catabolism strongly. This state can be maintained for as long as there is enough fat. The longest documented therapeutic fast was 385 days during 100+ kg weight loss in an obese patient. Mind you that a kg of bodyfat contains enough energy to go for 3-6 days depending on body size and activity level.
Ketosis and relying predominantly on fats will continue until only the essential bodyfat stores are left at approximately 5-7% in men and 10-14% in women. At this level the substrate preference for fats disappear and muscle catabolism increase sharply again. At this point death will usually occur within very few weeks.

gluconeogenesis

Gluconeogenesis highly prioritizes fat metabolism for energy when carbohydrate based sources of glucose are low/empty.
The entire purpose of fat is to be an energy source when other sources are low, whereas the purpose of muscles are either locomotion or stability.
It would be hard to imagine evolution leaving you as an atrophied blob of fat in an emergency situation.

alcohol

https://www.reddit.com/r/Fitness/comments/3j869x/well_if_alcohol_calories_are_empty_calories_where/cun4bzt/

lcohol (pure ethanol) calories are just like any other calorie
alcohol is metabolised to Acetaldehyde (which is toxic and makes people feel like shite), and then to Acetic Acid which is metabolised into AcetylCoA, which then substitutes into the Krebs cycle (with oxaloacetate) as normal and is used to produce energy at a cellular level

https://www.reddit.com/r/fatlogic/comments/42dm8a/i_was_told_alcohol_doesnt_have_any_calories_in_it/cz9iixo/

when you ingest alcohol the body then uses as the preferential source of energy, and as a result burning of any other macronutrients is suppressed, which makes them more likely to be converted to fat and then stored rather than used for energy.

muscle and tissue: amino acids

Zinc supplement? [[nutrition]]

wonder I was short on salt lately? (end of january) [[nutrition]]

CREATED: [2018-02-01]

high sodium should be accompanied with high potassium?? [[nutrition]]

supplementing magnesium, iodine [[keto]]

Consider supplementing with vitamin D and probiotics. Levels of magnesium, iodine and vitamin K2 should also be optimized. Iodine can be obtained from seaweeds. You probably don’t need a multivitamin or other supplements.
Many low-carb diet authors recommend supplementing B and C vitamins with extra-strong dosages. If you are on a ketogenic diet, with only 20-30g of carbs a day, you could go as high as 2000-3000% of NRV for B and C vitamins.

figure out fiber composition in bread [[nutrino]]

[2018-06-28] healthy foods that shouldn’t be consumed together? [[nutrition]]

https://www.reddit.com/r/nutrition/comments/8d90ig/healthy_foods_that_shouldnt_be_consumed_together/

Review my most frequent meals to correct micro and see if there are any conflicts [[nutrino]]

Try fasting for a day

spinach vitamins

Π¨ΠΏΠΈΠ½Π°Ρ‚ достаточно Π±ΠΎΠ³Π°Ρ‚ ΠΆΠ΅Π»Π΅Π·ΠΎΠΌ ΠΈ ΠΊΠ°Π»ΡŒΡ†ΠΈΠ΅ΠΌ, ΠΎΠ΄Π½Π°ΠΊΠΎ ΡƒΡΠ²Π°ΠΈΠ²Π°Π½ΠΈΡŽ этих микроэлСмСнтов ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠΎΠΌ Π² Ρ‚Π΅ΠΎΡ€ΠΈΠΈ ΠΌΠ΅ΡˆΠ°ΡŽΡ‚ фитиновая кислота ΠΈ особСнно оксалаты, ΠΊΠΎΡ‚ΠΎΡ€Ρ‹Ρ… Π² Π»ΠΈΡΡ‚ΡŒΡΡ… ΡˆΠΏΠΈΠ½Π°Ρ‚Π° большС, Ρ‡Π΅ΠΌ Π² ΠΊΠ°ΠΊΠΈΡ… Π±Ρ‹ Ρ‚ΠΎ Π½ΠΈ Π±Ρ‹Π»ΠΎ ΠΈΠ½Ρ‹Ρ… ΠΎΠ²ΠΎΡ‰Π°Ρ…. Богласно тСорСтичСским модСлям взаимодСйствия химичСских вСщСств, ΠΏΡ€ΠΈ Π½ΠΎΡ€ΠΌΠ°Π»ΡŒΠ½Ρ‹Ρ… условиях (отсутствиС Π²Ρ‹Ρ€Π°ΠΆΠ΅Π½Π½ΠΎΠΉ Π³ΠΈΠΏΠΎΠΊΠ°Π»ΡŒΡ†Π΅ΠΌΠΈΠΈ) ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌ Π² состоянии ΡƒΡΠ²ΠΎΠΈΡ‚ΡŒ Π½Π΅ Π±ΠΎΠ»Π΅Π΅ 5 % ΠΊΠ°Π»ΡŒΡ†ΠΈΡ, содСрТащСгося Π² ΡˆΠΏΠΈΠ½Π°Ρ‚Π΅[20]. Из всСх ΠΎΠ²ΠΎΡ‰Π΅ΠΉ ΠΈ Ρ„Ρ€ΡƒΠΊΡ‚ΠΎΠ² ΡˆΠΏΠΈΠ½Π°Ρ‚ прСдставляСт собой источник ΠΊΠ°Π»ΡŒΡ†ΠΈΡ с наимСньшСй Π±ΠΈΠΎΠ΄ΠΎΡΡ‚ΡƒΠΏΠ½ΠΎΡΡ‚ΡŒΡŽ[21].
ВмСстС с Ρ‚Π΅ΠΌ, практичСскиС экспСримСнты Π½Π΅ всСгда ΠΏΠΎΠ΄Ρ‚Π²Π΅Ρ€ΠΆΠ΄Π°ΡŽΡ‚ эти тСорСтичСскиС Π²Ρ‹ΠΊΠ»Π°Π΄ΠΊΠΈ. НапримСр, Π² ΠΎΠ΄Π½ΠΎΠΌ ΠΈΠ· экспСримСнтов Π±Ρ‹Π»Π° установлСна Π±ΠΎΠ»Π΅Π΅ высокая ΡƒΡΠ²Π°ΠΈΠ²Π°Π΅ΠΌΠΎΡΡ‚ΡŒ ΠΆΠ΅Π»Π΅Π·Π° ΠΈΠ· ΡˆΠΏΠΈΠ½Π°Ρ‚Π° ΠΏΠΎ ΡΡ€Π°Π²Π½Π΅Π½ΠΈΡŽ с ΠΆΠ΅Π»Π΅Π·ΠΎΠΌ ΠΈΠ· Π½Π΅ содСрТащих оксалатов ΠΏΡˆΠ΅Π½ΠΈΡ‡Π½Ρ‹Ρ… ΠΎΡ‚Ρ€ΡƒΠ±Π΅ΠΉ[22].

Carotene + fat? [[nutrition]]

http://www.aif.ru/dontknows/1235443

ΠœΠΎΡ€ΠΊΠΎΠ²ΡŒ являСтся Π±ΠΎΠ³Π°Ρ‚Ρ‹ΠΌ источником Π²ΠΈΡ‚Π°ΠΌΠΈΠ½Π° А, ΠΊΠΎΡ‚ΠΎΡ€Ρ‹ΠΉ относится ΠΊ Π³Ρ€ΡƒΠΏΠΏΠ΅ Тирорастворимых Π²ΠΈΡ‚Π°ΠΌΠΈΠ½ΠΎΠ² – для Π΅Π³ΠΎ усвоСния Π² ΠΊΠΈΡˆΠ΅Ρ‡Π½ΠΈΠΊΠ΅ ΠΎΠ½ Π΄ΠΎΠ»ΠΆΠ΅Π½ сначала ΡΠΎΠ΅Π΄ΠΈΠ½ΠΈΡ‚ΡŒΡΡ с ΠΆΠ΅Π»Ρ‡ΡŒΡŽ. Π’Ρ‹Π΄Π΅Π»Π΅Π½ΠΈΠ΅ ΠΆΠ΅Π»Ρ‡ΠΈ, Π² свою ΠΎΡ‡Π΅Ρ€Π΅Π΄ΡŒ, зависит ΠΎΡ‚ Тирности ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Π°: Ρ‡Π΅ΠΌ ΠΆΠΈΡ€Π½Π΅Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ – Ρ‚Π΅ΠΌ Π΅Π΅ выдСляСтся большС. Π‘Π°ΠΌΠ° ΠΏΠΎ сСбС ΠΌΠΎΡ€ΠΊΠΎΠ²ΡŒ – ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ Π½Π΅ΠΆΠΈΡ€Π½Ρ‹ΠΉ, Π° Π·Π½Π°Ρ‡ΠΈΡ‚, ΠΈ ΠΆΠ΅Π»Ρ‡ΠΈ выдСляСтся ΠΌΠ°Π»ΠΎ, ΠΈ Π²ΠΈΡ‚Π°ΠΌΠΈΠ½ А усваиваСтся ΠΏΠ»ΠΎΡ…ΠΎ. Π”ΠΎΠ±Π°Π²Π»Π΅Π½ΠΈΠ΅ смСтаны Π·Π½Π°Ρ‡ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎ ΠΏΠΎΠ²Ρ‹ΡˆΠ°Π΅Ρ‚ ΡƒΡ€ΠΎΠ²Π΅Π½ΡŒ Тирности, ΠΆΠ΅Π»Ρ‡ΡŒ Π½Π°Ρ‡ΠΈΠ½Π°Π΅Ρ‚ Π²Ρ‹Π΄Π΅Π»ΡΡ‚ΡŒΡΡ Π² Π±ΠΎΠ»ΡŒΡˆΠΈΡ… количСствах, Ρ‡Ρ‚ΠΎ Π² Ρ€Π°Π·Ρ‹ ΡƒΠ²Π΅Π»ΠΈΡ‡ΠΈΠ²Π°Π΅Ρ‚ ΡƒΡΠ²ΠΎΡΠ΅ΠΌΠΎΡΡ‚ΡŒ Π²ΠΈΡ‚Π°ΠΌΠΈΠ½Π° А.
hmmm.. interesting

roiboos minerals [[tea]]

Π»ΠΎΠ» ΠΎΡ‡Π΅Π½ΡŒ смСшно, ΠΊΠ°ΠΊ ΠΏΡ€ΠΎ Ρ€ΠΎΠΉΠ±ΡƒΡˆ ΠΏΠΈΡˆΡƒΡ‚ Ρ‡Ρ‚ΠΎ ΠΎΠ½ ΠΎΡ‡Π΅Π½ΡŒ Π±ΠΎΠ³Π°Ρ‚ ΠΌΠΈΠ½Π΅Ρ€Π°Π»Π°ΠΌΠΈ, хотя Π² Π½Π΅ΠΌ ΠΏΠΎ сути Π½Π΅Ρ‚ Π²ΠΎΠΎΠ±Ρ‰Π΅ ΠΏΠΎΡ‡Ρ‚ΠΈ Π½ΠΈΡ‡Π΅Π³ΠΎ, ΠΊΠ°ΠΊΠΈ-Ρ‚ΠΎ Π΄ΠΎΠ»ΠΈ ΠΏΡ€ΠΎΡ†Π΅Π½Ρ‚Π° ΠΎΡ‚ Π½ΠΎΡ€ΠΌΡ‹

Protein

Optimal protein level? [[nutrition]]

[2018-01-06] protein in bodyweight exercise [[exercise]]

apparently the general recommendations are still from 90 to 150g
http://bodyweighttrainingarena.com/calisthenics-diet/

Vitamin B [[vitb]]

[2017-11-29] make sure I get enough vitamin B in absense of bread? [[nutrino]]

[2017-11-29] vitamin B5: acne? [[nutrition]]

[2017-11-30] figure out if I am getting enough B vitamins [[nutrino]]

Vitamin D

vitamind half life https://www.reddit.com/r/nutrition/comments/7yabir/how_long_is_vitamin_d_stored_for/ [[nutrition]]

Do i need to up vitamin d?

ok, take 2x just in case

fish is 50K years old? interesting… [[fish]] [[nutrition]]

Humans have a 2 million year history of meat consumption, ever since we started hunting and experienced a dietary transition as a result. Nut consumption is 800k years old. Fish consumption is 50k-10k years old. Agriculture is 40k-10k years old depending on source

lost nutrients while cooking [[cook]]

https://www.reddit.com/r/nutrition/comments/7zabuy/is_there_anything_that_shows_about_how_much/

Check out this USDA paper which compares the nutrient levels of various types of foods and cooking methods. Specifically, on page 6, there are lines which provide comparisons of various cooking methods and their nutrient retention rates. Check the line:
3006 11 VEG,GREENS,BOILED,WATER USED
You can see in the table that there are only two nutrients that lose significant quantities due to cooking, vitamin C and folate, with losses of 25% and 30% respectively. However, if you cooked the greens and drained the cooking water, then your losses would be greater (45% and 40%).
These are averages of course so slightly undercooking the greens will save more of the vitamin C and folate while overcooking will result in more losses than in the USDA paper.

10% of fat is converted to glucose http://www.seriouseats.com/2015/05/food-lab-how-to-grill-steak-cuts-of-steak-marbling-salting-charcoal-technique-resting-tips.html [[keto]] [[metabolism]]

CREATED: [2018-02-01]

[2017-11-29] Sugars affect your blood sugars [[nutrition]]

and since they are carbs they have the same caloric value and no other nutritional value. Sugar alcohols are artificial sweeteners and have no impact on blood sugars. They have lesser calories too. Sugar alcohols have a laxative effect when taken in excess tho.
Yes its bad for you. Despite being in good shape, the repeated effects of high insulin spikes will certainly damage your liver/ other organs in the long run.

[2018-01-06] will all fat get absorbed? [[metabolism]]

You don't absorb 100% of the nutrients in your food, if you gorge on lots of food with a decent amount of fibre a lot of it will go through you without being absorbed, especially the fat. On the other hand oily diarrhoea is usually even more unpleasant than portion control.

[2018-01-06] protein synthesis after exercise [[nutrition]]

https://examine.com/nutrition/second-look-at-protein-quantity-after-exercise/

[2017-11-30] figure out impact of food processing on vitamins [[nutrition]]

[2018-01-01] figure out ways to get more calcium [[nutrino]]

cheese?

[2018-06-30] leptin – made by adipose cells, helps to regulate energy balance by inhibiting hunger [[metabolism]]

https://en.wikipedia.org/wiki/Leptin

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