Understanding Cholesterol and Protein for Better Health
Cholesterol
Cholesterol can be synthesized by the body, absorbed by the intestine, and causes excess cardiovascular problems.
HDL cholesterol collects in the arteries and transports it to the liver. Exercise and moderate alcohol consumption increase HDL, while smoking decreases it.
Functions of Cholesterol
- Synthesis of steroid hormones
- Synthesis of bile acids necessary for the absorption of fats
- Synthesis of vitamin D
- Formation of cell membranes
Protein
A protein is considered more complete the more amino acids it contains; the highest value is 1, which is the egg white. If we add more vegetables rich in proteins, the missing amino acids from one source can be complemented by another.
Balanced Diet
- Carbohydrates: Simple carbohydrates 55-60%, less than 10% should be simple sugars
- Fats: 25-30%, with 7-9% saturated fats and 15-19% unsaturated fats
- Protein: 12-15%, including more vegetables, fish, poultry, and red meat
- Fiber: 25-30 g/day, no more than 40 g/day
- Salt: <3 g/day
- Alcohol: Moderation is advised; red wine with meals is beneficial for cholesterol and has antioxidant content
DISTRIBUTION OF CALORIES IN DIFFERENT MEALS
- Breakfast: 20-25%
- Lunch: 30-35%
- Snack: 15%
- Dinner: 20-25%
It is recommended to have smaller, more frequent meals. Before 18:00, we should have consumed 60% of our daily calories.
Energy Metabolism
The set of transformations taking place inside cells (catabolism and anabolism). Catabolism breaks down molecules, while anabolism builds them up. Molecules are degraded and undergo oxidation/reduction.
- Basal metabolic rate: The amount of energy consumed by a person at rest.
- Conditions: 8 hours of sleep, rest, fasting, and a temperature of 20 °C.
- Three purposes: 40% for transport, 40% for active processes, and 20% for protein synthesis in vital organs.
Factors Influencing Metabolism
- Body size
- Body composition
- Age
- Sex
- Special situations
High Energy Compounds
Phosphagen compounds are intermediaries in the transfer of energy from immediate sources to cellular processes; they have high availability, and energy is released by hydrolysis of their bonds.
Oxidation/Reduction
A substrate is oxidized when it loses electrons and is reduced when it gains electrons. An oxidant is a substance that accepts electrons, while a reductant is a substance that gives up electrons. All electron transfer acceptors are reduced, and the oxidation yields energy.
Krebs Cycle
Aerobic catabolic pathways converge on three immediate principles. It takes place in the matrix of the mitochondria, and the resulting waste products are hydrogens (electrons) and CO2.
Hydrogen (H)
- The electrons are not released alone but accompanied by a proton; electron transfer is based on hydrogen atom transfer.
- The hydrogen atom consists of a proton and an electron.
- Oxidations are referred to as “dehydrogenations.”
Oxygen (O2)
- The role of oxygen is to serve as a terminal electron acceptor in the respiratory chain and combine with hydrogen to form water.
- O2 serves as the final oxidant, reducing NADH and FADH to enable them to return to their oxidized forms (NAD and FAD).
During electron transfer, only 40% of energy is captured; the remaining 60% is lost as heat.
DIFFERENCES BETWEEN THE MS AND MI
- The MS has 8 carpal and tarsal bones, while the MI has 7.
- The elbow allows for pronation and supination, while the knee has slight internal and external rotation when flexed.
- In the ankle, inversion and eversion occur, and in the wrist, flexion and extension, adduction-abduction, and pronation-supination movements are independent.
- The hip is very stable, while the shoulder is less so (coaptation).
- In the knee, the patella is present, while the olecranon is found in the elbow.
- At the wrist, only the radius contacts the carpus, while in the ankle, both the tibia and fibula articulate with the tarsals.
- In the elbow, the radius and ulna articulate with the humerus, but in the knee, only the tibia touches.