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A monosaccharide is an organic compound, which belongs to one of the main groups of carbohydrates. It is the simplest form of sugar; monosaccharide is usually colorless, water-soluble, and transparent solids. Monosaccharides are divided into three groups, which include glucose, fructose, and galactose. Along with fructose, glucose can be found in fruits, vegetables, berries, and honey, while many dairy products contain galactose (Galant et al., 2015). Disaccharides are carbohydrates that are made up of two monosaccharides. They include sucrose, which is a combination of glucose and fructose, maltose, which is created from two molecules of glucose, and lactose, which is a blend of glucose and galactose.
The adequate intake of fiber is 25 grams daily for both men and women. A diet that is rich in fiber has many benefits, including a lower risk of diabetes, colorectal cancer, or cardiovascular disease, proper maintaining of body weight, and digestive system. The body stores carbohydrates in the liver and muscles for quick access. The dietary reference for carbohydrates depends on how many calories are consumed per day. For instance, in a case where a daily intake is 1800 calories, the number of carbohydrates should be about 150-170 grams per day.
An enzyme is a protein that helps to regulate metabolism and the digestive system. The main five types are called amylase, lipase, maltase, lactase, and acetylcholinesterase. They can be found in the small intestine or saliva. However, when there is not enough lactase in the body, lactose intolerance is formed. Rumbling and bloating, diarrhea, nausea, vomiting, abdominal pain, headaches are the symptoms. They occur after taking milk or dairy products; that is why these products should be avoided.
Fats are divided into two types, saturated and unsaturated; they differ in chemical structure and effect on the body. While fat in eggs, olive oil, nuts is monosaturated, in coconut and ground beef, it is saturated, and soybean fat is unsaturated. The main function of high-density lipoprotein is to transport excess cholesterol for processing to the liver. If the amount of low-density lipoprotein exceeds the norm, then the risk of heart attack increases.
Protein consists of small organic compounds, which are called amino acids. Their importance cannot be overestimated since they contain nitrogen, which is absent in fatty acids and carbohydrates; moreover, protein is vital for every living organism. There are two essential fatty acids, which are alpha-linolenic acid and omega-3. In other words, these are acids that the human body cannot produce. These essential compounds can be found in complete protein foods, while incomplete foods only have low amounts of necessary acids. However, it is possible to ingest all essential amino acids by combining incomplete protein sources, which would make a meal out of complementary proteins. For instance, rice can be eaten together with beans since rice contains methionine, and beans are rich in lysine.
Like any other compound, protein needs to be properly digested, and for this reason, the pancreas and the stomach produce pepsin, trypsin, and chymotrypsin. Their role is vital since they break down the protein molecules. As for dietary reference for protein, in the case where someone consumes 1800 calories per day, the amount of fat should be around 60-80 grams. Therefore, the recommended dietary allowance (RDA) for a 220 lb. person should be about 80 grams of protein per day.
However, a high-protein diet can do as much harm to the body as a lack of protein. For instance, it could lead to a lack of vitamins, fatty acids, which can cause poor sleep, fatigue, and dry skin. Nevertheless, it contributes to weight loss since protein makes the stomach feel fuller for a longer time. It is doubtful whether this type of diet is more effective than others due to its consequences. Regardless, such foods as tofu, chicken, and eggs are rich in protein, while butter, olives, and coconut contain more fat. Bananas, pretzels, and cheerios are foods with the most amount of carbohydrates.
Reference
Galant, A. L., Kaufman, R. C., & Wilson, J. D. (2015). Glucose: detection and analysis. Food chemistry, 188, 149-160.
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