Final-Foods for your thoughts on Nutrition and functional foods (2021-2022-I)

1. Discuss the metabolic fate of food in the human body and give example, where possible.
Metabolism is the sum of the chemical reactions that take place within each cell of a living organism and that provide energy
for vital processes and for synthesizing new organic material. Metabolism consists of catabolism and anabolism
● Catabolism - the breakdown of molecules to obtain energy
● Anabolism - the synthesis of all compounds needed by the cells
For example, a metabolic reaction happens when a person consumes sugar. Once they enter the body, sugar molecules are
broken down into simple molecules which enter the bloodstream. The bloodstream carries them to individual cells to enter
glycolysis. ATP is the final product of the procedure.

2. Discuss about the determined nutrients and the better nutrients perspectives in preventing common chronic diseases.
Give example where possible.
❖ The causes of chronic diseases are complex and have a close relationship with significant genetic compounds. In
addition to the direct effects of genes or diseases risk, genes combined with diet and nutrition have a major influence
on disease development and progression. For example: a food component can cause a gene to enable or disable its
expression. Hence, by manipulating the production of that protein may effect the development and progression of a
disease.
❖ Having a healthy diet with an adequate supply of all nutrients to the body is the first yet important step to achieve a
healthy body and prevent common chronic diseases.
1. Cardiovascular disease: There are various types of cardiovascular conditions, but coronary heart disease is the most
common. Unbalanced diets or diets high in fats and cholesterol can largely contribute to a person's risk. People can
avoid heart problems by staying away from foods containing saturated or trans fat and cholesterol, and instead
choosing foods high in polyunsaturated fats, such as those with omega-3 fatty acids. Opting for plenty of fruits and
vegetables, whole grains and low-sodium foods is also a good idea. Avoiding salt can lower a person's blood pressure,
which is a major contributor to cardiovascular disease.
2. Cancer: Certain types of cancer can be prevented with the proper diet. Keeping your body at a healthy weight may
greatly reduce the risk for specific cancers, including those related to the breast, kidney, esophagus, uterus, colon and
rectum. Ensuring that you get plenty of fruits and vegetables in your diet will help lower your chances of getting
cancer. Focus on foods such as soy beans, which have been credited with lowering the risk of breast cancer, according
to Helpguide.org.
3. Osteoporosis: causes the bones to become porous, is one of the main causes for bone and fragility fractures. Older
adults should make sure that they get the daily recommended amounts of vitamin D and calcium, two nutrients that
contribute to the building of healthy bone. Get your vitamin D by talking a stroll around the retirement community on
a sunny day. Aside from a healthy diet, regular physical activity can contribute to strong bones.
4. Obesity is directly correlated to diet, and has been linked to an underlying factor in many other health conditions, such
as cardiovascular disease and diabetes. These rates can mainly be attributed to high-calorie meals and sedentary
lifestyles. Avoiding foods high in saturated and trans fat, as well as dishes with a lot of sugar, can prevent weight gain.
People should also focus on whole grains, fruits and vegetables instead of processed foods.
5. Diabetes: Type 2 diabetes is mainly caused by an ingestion of too much sugar, which can throw off a person's glucose
levels. According to Helpguide.org, people can lower their risk for diabetes by avoiding processed baked goods,
desserts and sugary beverages such as soda and fruit juice. Instead, choose fruits, whole grains cereals low in sugar and
dark, leafy greens.

3. Discuss about the roles of liver in the metabolism of nutrients. What would happen if the liver wouldn’t work
well?( giống câu 14 mid)
The role of liver in the metabolism of nutrients:
 Carbohydrate metabolism:
• The liver help to maintain normal blood glucose levels
• When blood glucose levels are high, glycogenesis allows extra glucose to be stored in the liver as glycogen. If glycogen
is depleted, the liver may produce glucose from amino acids, lactate, and glycerol, etc by gluconeogenesis
Protein metabolism:
• Remove nitrogen groups from amino acids by deamination to produce ammonia. Ammonia is removed from the
body by synthesis of urea in the liver.
• Synthesis of serum proteins. For example, albumin helps regulate the amount in blood vessels.
• Synthesis of blood clotting factors (necessary for blood coagulation)
• Synthesis of non-essential amino acids.
Fat metabolism:
• Formation of lipoproteins transport molecules
• Fat storage
• Cholesterol synthesis, produces fats from carbs and proteins
• Production of bile necessary for digestion of dietary fat
If the liver wouldn't work well, body can't do these functions:
• Filters your blood
• Make proteins, including blood-clotting factors (needed to help you heal your wounds)
• Store vitamins, sugars, fats, other nutrients
• Help regulating hormones
• Release chemicals and nutrients into the body when needed
• Make bile needed for digesting fats
Thus, if the liver doesn't work well, you can get sick or even die if your liver stops working altogether.
4. Why are carbohydrates the important source of energy for brain and the quick source of muscles?
Carbohydrates (fiber, starches, and sugars) are essential food nutrients that your body turns into glucose to give you
the energy to function. Complex carbs in fruits, vegetables, and whole-grain products are less likely to spike blood sugar than
simple carbs (sugars).
● Carbohydrates are an important source of energy for the brain:
The brain is one of the most crucial and energy-intensive organs in the body, and as such, it needs a steady and reliable supply
of energy. Unlike muscles and other organs, the brain can’t get energy directly from fat.
The brain almost exclusively gets its energy from carbohydrates, in the form of glucose. If a low carbohydrate or ketogenic diet
is adopted, the body generally depletes its stores of glucose (glycogen). The brain is highly sensitive to low blood-glucose
levels because it uses only glucose to produce energy and function.
When you don't get enough carbohydrates, the level of sugar in your blood may drop below the normal range (70-99 mg/dL),
causing hypoglycemia. Hypoglycemia commonly causes brain fuel deprivation, resulting in functional brain failure.
Examples: Most likely types of brain damage from hypos can result in mild paralysis on one side of the body, memory loss,
diminished language skills, decreased abstract thinking capabilities, and muscle coordination and balance issues.
● Carbohydrates are the quick source of muscles:
Muscle is harder to build and maintain as we age. In fact, most of us start losing muscle around age 30. Carbohydrates are
another important group of foods for fueling your muscles. That's because carbs are partially converted to glycogen, which is a
form of energy stored in muscles. This energy helps to power your workouts. Carbohydrates provide dietary fiber, such as
whole-grain bread and cereals, almost Vietnamese love sweet potatoes for their diet. Many dairy products, such as milk and
yogurt, also provide carbohydrates.
The major fuel source that muscles use for energy is carbohydrates as it’s the quickest source of energy. Once consumed
carbohydrates are converted into sugars including glucose that is absorbed and used for energy. Any glucose that’s not utilized
immediately is stored as glycogen in the liver and muscles to be used later as a quick use fuel, remembering that excess is
stored as fats that can be used as slow-release energy. Fat storage are endless, but liver and muscle stores are not.

5. Why have recently people around the world considerably been paying their attention to the dietary fibers? Discuss and
exemplify, where possible.

Definition:

Dietary Fiber: Plant substances not digested by human digestive enzymes, including plant cell wall substances (cellulose,
hernicelluloses, pectin, and lignin) as well as intracellular polysaccharides such as gums and mucilages.

The major portion of dietary fiber in foods is derived from the plant cell walls in foods. A wide range of plant organs and types
of tissue is consumed in the human diet, although highly lignified (woody) tissues are rejected during food preparation.

Found mainly in plants: whole grains, cereals,legumes fruits and vegetables.

People around the world are considerably paying attention to dietary fiber because of its benefits:

· Gut Motility

Of all the beneficial effects of dietary fiber, perhaps the most widely known and appreciated is the effect on gut motility and
prevention of constipation.

· Body Weight and Abdominal Adiposity

Dietary fiber supplementation may facilitate weight loss through reduced frequency of eating and food consumption

· Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol
levels by lowering low-density lipoprotein, or "bad," cholesterol levels.

· Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of
sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing
type 2 diabetes.

In general, dietary fiber is a must to consider for daily diet. However, excessive fiber can result in negative effects:

+Diarrhea or constipation
+Satisfy feeling without adequate amount of nutrient
+Dietary fiber has been being paid attention recently because of its health benefits, though, an adequate amount on fiber
consumption must be considered to prevent the negative effect of overconsumption.

6. Does the total cholesterol concentration in the bloodstream tell the whole story with respect to cardiovascular disease
risk?
❖ Cholesterol helps your body build new cells, insulate nerves, and produce hormones. Normally, the liver makes all the
cholesterol the body needs. But cholesterol also enters your body from food, such as animal-based foods like milk,
eggs, and meat. Too much cholesterol in your body is a risk factor for heart disease.
❖ When there is too much cholesterol in your blood, it builds up in the walls of your arteries, causing a process called
atherosclerosis, a form of heart disease. The arteries become narrowed and blood flow to the heart muscle is slowed
down or blocked. The blood carries oxygen to the heart, and if not enough blood and oxygen reach your heart, you
may suffer chest pain. If the blood supply to a portion of the heart is completely cut off by a blockage, the result is a
heart attack.
 - There are two forms of cholesterol that many people are familiar with: Low-density lipoprotein (LDL or "bad"
cholesterol) and high-density lipoprotein (HDL or "good" cholesterol.) These are the forms in which cholesterol travels
in the blood.
- LDL is the main source of artery-clogging plaque. HDL actually works to clear cholesterol from the blood.
- Triglycerides are another fat in our bloodstream. Research is now showing that high levels of triglycerides may also be
linked to heart disease.
- High cholesterol itself does not cause any symptoms, so many people are unaware that their cholesterol levels are too
high. Therefore, it is important to find out what your cholesterol numbers are. Lowering cholesterol levels that are too
high lessens the risk for developing heart disease and reduces the chance of a heart attack or dying of heart disease,
even if you already have it.
❖ In most cases, lower cholesterol is preferable to high cholesterol. However, low cholesterol may be a factor in other
medical conditions, such as cancer, depression, and anxiety.
- An 1999 Duke University study of healthy young women found that those with low cholesterol were more likely to
have symptoms of depression and anxiety. Researchers suggest that because cholesterol is involved in making
hormones and vitamin D, low levels may affect the health of your brain. Vitamin D is important for cell growth. If
you’re and you have low cholesterol, you face a higher risk of delivering your baby prematurely or having a baby who
has a low birth weight.
- With low cholesterol, there’s no chest pain signaling a buildup of fatty substances in an artery.
- Depression and anxiety can spring from many causes, including possibly low cholesterol. Symptoms of depression
and anxiety include: hopelessness; nervousness; confusion; agitation; difficulty making a decision; changes in your
mood, sleep, or eating patterns.

7. Based on your best understanding, how important the roles of healthy diet are, in preventing chronic
diseases.(giống câu 16 mid)
● Changes in the way we eat and live, some chronic diseases are affecting both developed and developing countries. Indeed,
diet related chronic diseases - such as obesity, diabetes, cardiovascular disease, cancer, dental disease, and osteoporosis are the most
common cause of death in the world and present a great burden for society.
● Hunger and malnutrition are the most devastating problems facing the world’s poorest nations, often leading to physical or
mental disabilities or even death. Because of rapid changes in the diets and lifestyles among certain population groups, safe and
adequate food supplies are vital to combat both nutrition deficiencies and chronic diseases.
● Diet, as well as other factors such as unhealthy habits that result in low levels of exercise and tobacco usage, can increase
the risk of getting chronic diseases.
● Growth delays in the womb and in early infancy can increase the risk of diet-related chronic diseases in later life.
Breastfeeding may lower the risk of later developing obesity. In contrast, breast milk substitutes (formula milk) may increase the
risk of developing several chronic diseases.
● Individual risk factors can combine over time to create a great overall risk of developing chronic diseases.
● Certain individuals are more susceptible to developing chronic diseases because of genetic factors.
● A lifestyle combining physical activity, food variety, and social interaction is the most conducive to good health. Many
cases of coronary heart disease, diabetes, and cancer could likely be avoided if steps are taken throughout life to reduce risk factors.

8. Why is the phrase “dietary diversification” commonly mentioned in terms of better health prevention from and condition
of lowering possible risks of getting severe diseases?
1. Definition: Dietary diversification interventions are interventions that change food consumption at the household
level. The objective of changing household diet is to increase the variety and quantity of micronutrient-rich foods, to decrease
micronutrient deficiencies, including animal-source foods. This objective is generally achieved through social and behavior
change activities, but can also include increased production of nutrient-rich foods and improved access to diverse foods.
 2. A diverse diet is good for human health: In addition to our knowledge of protein, essential fatty acid, vitamin, and
mineral requirements, new knowledge about the health effects of a wider range of bioactive compounds continues to grow.
As we all know, good nutrition is an important aspect of a healthy lifestyle and disease prevention. Eating a variety of foods, or
“dietary diversity”, is a widely accepted concept to ensure a healthy and nutritious diet. It is a key component of health, fitness,
and overall wellness and helps to reduce the risk of major diseases like heart diseases, diabetes mellitus, metabolic syndrome,
hypertension, stroke, and cancer.
- Benefits of Eating a Diverse Diet: (phần này nếu có tg mng làm cho nó dài)
+ Ensures optimal macronutrient intake: Proteins, carbohydrates, and fats are the macronutrients that your body needs
to maintain and regulate body functions. Most people with average activity should get approximately 50 percent of their total
daily calories from carbohydrates 20 percent from protein and 30 percent from a fat source.
- Sources: whole grains, beans, legumes, eggs, dairy products, nuts, healthy plant-based oil.
+ Helps meet your micronutrient requirements: Micronutrients are needed in small quantities, but they are critical for
the perfect execution of the myriad reactions going on inside our bodies. Eating a varied diet increases your chance of acquiring
all your essential micronutrients (vitamins and minerals) and reduces the risk of acute infections and chronic ailments.
- Sources: colored fruits and vegetables, green leafy vegetables, nuts and seeds
+ Facilitates hydration: Your body contains about 60-75 percent of water. Water is required for several key functions
like regulation of temperature, transport, absorption of nutrients, and elimination of waste products from the body. Feeling
thirsty, dry mouth, tiredness, headache, and dizziness indicate that you need more fluids. If your fluid intake is not adequate it
may lead to dehydration. Your intake of fluids should be liberal to prevent dehydration (eg: six to eight glasses of fluids every
day). Water has no calories and is in fact known to keep your heart, kidneys, joints, and skin healthy.

9. What would you think of and exemplify the old sayings: “An apple a day, keeps doctor away”?

An apple a day keeps the doctor away is an ancient saying. This message has been around since the 18th century during
the Victorian period. Apples taste sour-sweet. Apples are rich in nutrients.

The saying considers some of the apple's components and its effect on our health:

· Apples are the excellent source of pectin which is a form of soluble fiber that has its function on lowering blood pressure
and glucose level and help in maintaining a healthy digestive system.
· Apples consist of vitamin C → greatly help the immune system, therefore, maintain overall health. Lack of vitamin C will
result in poor healing, bruise easily and have bleeding gum
· Apples provide phytonutrients including vitamin A, E, Beta-carotene → lower the damage from free radicals, reduce risk of
heart diseases diabetes, asthma.
· Apples also contain pectin which provides us with galacturonic acid. Pectin is the fiber that acts as a prebiotic and
detoxifies the human body with galacturonic acid which eliminates toxic elements in the body
· Apples contain quercetin - a flavonoid which helps in reducing various cancer risks and boron-nutrient substance that
support on bones and brain.

· Apples are also low in calories.

Eating apples is good for a healthy life. The apple also symbolizes other fruits which are needed in one's daily diet. The old sayings
want to teach us how to have a healthy life and keep the doctor away by having fruits and vegetables in our diet.

10. Show your understanding and discussing all about the main causative of the most seen degenerative
diseases (D diseases). (giống câu 22)
11. Why has fiber recently been scientifically considered as functional food? Then why people are encouraged to selectively
eat more dietary fibers in their daily meals for?
- Dietary fiber can be considered a functional food when it imparts a special function to that food
aside from the normal expected function and similarly when the dietary fiber is used as an additive
to foods.
- Why are people encouraged to selectively eat more dietary fibers in their daily meals:
+ Definition:
Dietary fiber is not one specific compound, but a complex group of many compounds found in plant-based
foods such as fruits, vegetables, whole grains, beans and pulses. Put simply, fiber can be defined as
carbohydrates that cannot be fully digested in our gut. Dietary fiber is an essential part of a healthful diet. It is
crucial for keeping the gut healthy and reducing the risk of chronic health conditions.
+ Why DFs are important:
The main task: In the colon, fiber gets fermented by gut microbiota, which is the term given to the entire collection of
microbes living in our intestine, producing short-chain fatty acids (SCFA) from the fermentation of dietary fibers. The
most common SCFAs are acetate, propionate and butyrate. They protect our health by improving insulin sensitivity
and ensuring lower levels of glucose and lipids in our bloodstream.
Some examples of DFs:
1. Constipation: Constipation can negatively impact someone’s quality of life and increases the risk of colon
cancer. Some fibers can absorb water in our colon, which helps give our stool bulk. This increased bulk allows
our stool to move through our colon quicker, helping to relieve constipation.
2. Cardiovascular diseases: A high fiber diet has been associated with a reduced risk of cardiovascular disease
(CVD) and coronary heart disease, the benefit depends on the type of fiber. This is because viscous fiber forms
a gel in the small intestine, which makes us feel full for longer. Moreover, short-chain fatty acids produced by
gut microbiota are involved in the metabolism of carbohydrates and fats and therefore reduces spikes in blood
glucose and lipid such as cholesterol after meals. They are used as an energy source by the cells in our colon
and have a protective effect on our cardiovascular system.

3. Type 2 diabetes: High fiber diets are associated with a reduced risk of type 2 diabetes.6 In the small intestine, a
viscous gel developed fiber that easily dissolves in water slows down the glucose and lipid absorption into the
blood, resulting in more stable blood glucose levels.9

4. Cancer: The fiber bulk traveling through the colon is thought to reduce the risk of pancreatic cancer10 and
colorectal cancer 11,12 by trapping bile acids and carcinogenic substances.

5. Weight management: Fiber-rich diets make us feel fuller for longer periods after a meal. This means we
consume less food, which could lead to a reduction in overweight and obesity. Fiber fermentation and its short-
chain fatty acid production yield less energy than carbohydrates such as sugars and starch which may improve
our body’s energy balance.

6. Oral health: Dietary fiber is also good for our oral health. In the mouth, fiber-rich foods need longer chewing,
which stimulates the production of saliva and cleanses our teeth. Not surprisingly, preventive effects on dental
caries and dental erosion have been observed.

7. Gut health and the microbiome: Recent research on the gut microbiome indicates that fiber consumption
directly influences the composition of bacteria and other microbes in our intestine. Gut microbiota ferments
fiber and produce short-chain fatty acids, which can improve the functioning of our immune system, increase
anti-inflammatory interactions in the gut, and regulate the overall body energy balance.13

8. Mental health: The gut-brain axis, an interaction between the intestines and the brain, has recently received a
lot of attention. The gut-brain interactions may affect emotional and cognitive processes, for instance through
the short-chain fatty acids that play a role in mental health (for instance, in anxiety and depression). It is
generally well established that the gut-brain interaction may also play a role in controlling satiety, mood, and
weight.
12. What and how would you talk about general lipids to peoples who have ever thoughts and extremely been afraid of
mentioning all about food lipids?
Lipids are molecules that contain hydrocarbons and make up the building blocks of the structure and function of living cells.
Examples of lipids include fats, oils, waxes, certain vitamins (such as A, D, E and K), hormones and most of the cell membrane
that is not made up of protein. Lipids are not soluble in water as they are non-polar, but are thus soluble in non-polar solvents
such as chloroform.
The three main types of lipids are triacylglycerols (also known as triglycerides), phospholipids, and sterols. Triglycerides make
up more than 95 percent of lipids in the diet and are commonly found in fried foods, butter, milk, cheese, and some meats.
Phospholipids make up only about 2 percent of dietary lipids. They are water-soluble and are found in both plants and animals.
Sterols are a subgroup of the steroids, which play a vital role in cell signalling by helping regulate the process of development.
Without lipids, the body can suffer from deficiency of vitamin, reduced eyesight, weaken the immune system, dried and
irritating skin, reduced and lost memory, Alzheimer’s, syndrome X, osteoporosis – weaken the bone, disorder peripheral nerve
of heart. The body also requires nutrition and energy which cause extreme craving and can lead to obesity,
People think that cholesterol is harmful to their health, so they only choose food which is cholesterol free. However,
cholesterol presents in every cell in the body and takes part in various body processes. There are 2 kinds of cholesterol:
endogenous and exogenous. Endogenous cholesterol is manufactured daily by the liver, intestine, adrenal glands, and
reproductive organs. While exogenous cholesterol is from the lipid containing foods. Cholesterol is an important component of
the cell membrane and is required to synthesize sex hormones, vitamin D, and bile salts.
Therefore, dietary lipids are important which account for 25-45% of the total daily caloric intake. The adequate intake from
variety of sources like vegetable oils, grains and grain-derived products, egg yolks, shrimp, meat, and buttermilk are essential.

13. Discuss and exemplify as many as possible and where possible, the functional food lipids.
- Lipids are common food components that may play important roles. New studies have linked functional lipids to the
prevention and treatment of a variety of diseases. Functional lipids such as omega-3 and omega-6 fatty acids,
conjugated linoleic acids, medium chain triglycerides, and phytosterols have numerous health benefits, including
obesity, bone health, and treatment and management of depression, blood pressure, and cardiovascular health.
Scientific evidence has shown encouraging improvements in patients and beneficial effects in healthy persons with
the use of supplemental and dietary forms of functional lipids.
- Roles of functional lipids on health:
+ Obesity and overweight are one of the most important growing threats to the health of populations. Many
studies investigating the effects of functional lipids on weight loss show impressive results. In a healthy diet
including PUFA (Polyunsaturated fatty acids) resulted in greater weight and hip circumference losses, and a
greater increase in fatty acid oxida-tion and in ketogenesis. Moreover, fish oil or supplemental fish oil
resulted in a greater reduction of adipose tissue. MCTs (Medium chain triglycerides) are energetically less
dense and provide on average 8.0 kcal/g of metabolized energy as compared with an average of 9.0 kcal
provided by long- chain triglycerides (LCTs). The rapid oxidation of MCTs pro-motes greater ketone body
formation which can also be used by the brain as energy source, decreases hunger and increases protein
synthesis.

+ When considering dietary fat and quality, the plasma lipid concentration is an extremely important factor to
consider. Omega-3 fatty acids co-administered with statins have synergistic and additive effects on plasma
lipids. Phytosterols even at very low dose of 0.45 g/day (as free sterol) were found to lower the blood total
cholesterol and remnant-like lipoprotein, cholesterol concentrations, which may be helpful in reducing the
risk of CHD. Besides, it has been found that plant sterols/stanols added to fat spreads, mayonnaise, salad
 dress-ings, milk, or yogurt were more effective in reducing LDL cho-lesterol levels compared to when plant
sterols/stanols were incorporated into other products, such as chocolate, juice, cheese and cereal bars.
+ Depression is a condition in which the patient experiences a variety of symptoms such as feeling of
worthlessness, helpless- ness or hopelessness, fatigue and even suicidal thoughts, and is a cause of concern
which is increasing all over the world.The proposed mechanism of action of PUFA in mood disorders includes
effects on the biophysical properties of synaptic membranes which affects neurotransmitter receptors, and
effects on inflammatory responses involving eicosanoids. The first trial of EPA (purified ethyl
eicosapentaenoate at a dose 4 g daily) showed marked benefits in treating depression
+ Bone is a living tissue which is constantly renewed and bone health plays a very important role in providing
mobility and protection from falls and injury. Omega-3 fatty acids have been shown to enhance the activity
of osteoblasts and to inhibit the activity of osteoclasts. It was reported that the plant PUFA ALA may have a
protective effect on bone metabolism via a decrease in bone resorption in the presence of consistent levels
of bone formation. PGE2 synthesized from AA is a potent stimulator of bone resorption and also influences
the production and action of insulin-like growth factor which is responsible for new bone formation and
matrix production during osteoclastic bone resorptive activity

14. Discuss and exemplify as many as possible and where possible, the functional food proteins.
Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues. Proteins are
nutrients that the human body needs to grow and repair cells, and to work properly. 11 aa can be made by the body called
non-essential amino acids. Conversely, 9 other amino acids that need to be included in the diet are essential amino acids.
Nutritional value:
The nutritional value of a protein is measured by the quantity of essential amino acids it contains. Different foods contain
different amounts of essential amino acids.
Ba ví dụ mn có thể tự chọn nếu thấy dài hoặc ghi cả ba nha :3
Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as
'complete' protein (or ideal or high-quality protein).
Soy products, quinoa and the seed of a leafy green called amaranth (consumed in Asia and the Mediterranean) also have all of
the essential amino acids.
Plant proteins (beans, lentils, nuts and whole grains) usually lack at least one of the essential amino acids and are considered
'incomplete' proteins.
People following a strict vegetarian or vegan diet need to choose a variety of protein sources from a combination of plant
foods every day to make sure they get an adequate mix of essential amino acids.
Functional value:
Growth and Maintenance: the body breaks down the same amount of protein that it uses to build and repair tissues.
Biochemical Reactions: Enzymes are proteins that aid the thousands of biochemical reactions that take place within and
outside of your cells. Bodily functions that depend on enzymes include digestion, energy production, blood clotting, and
muscle contraction.
Acts as a Messenger: Some proteins are hormones, which are chemical messengers that aid communication between your
cells, tissues and organs. An example for protein-based hormone is hGH (human growth hormone) which stimulates the
growth of various tissues, including bone.
Provides Structure: Some proteins are fibrous and provide cells and tissues with stiffness and rigidity like keratin, collagen and
elastin, which help form the connective framework of certain structures in your body.
Maintains Proper pH: The your body regulates pH is with proteins. An example is hemoglobin, a protein that makes up red
blood cells.
Balances Fluids: Proteins regulate body processes to maintain fluid balance. Albumin and globulin are proteins in your blood
that help maintain your body’s fluid balance by attracting and retaining water
Bolsters Immune Health: Proteins help form immunoglobulins, or antibodies, to fight infection
Transports and Stores Nutrients: Transport proteins carry substances throughout your bloodstream — into cells, out of cells or
within cells. For example, glucose transporters (GLUT) move glucose to your cells, while lipoproteins transport cholesterol and
other fats in your blood.
Provides Energy: Protein contains four calories per gram, the same amount of energy that carbs provide.

15. What are nutritional fibers and why have they been increasingly paid attention to? Explain and give examples, where
possible.
Fiber is a class of nondigestible carbohydrates and lignin which is associated with numerous health benefits.
Nutritional fibers including both dietary fiber and functional fiber. Dietary fibers are found naturally in fruits, vegetables, beans,
peas and other legumes, nuts, and grains that we consume, particularly, cellulose, hemicellulose, pectins, lignin, gums, etc.
Functional fiber, a growing trend in food industry, is isolated fiber, extracted or manufactured from plant, animal source or
insect material that are added to drink and food product to increase their fiber content. Some of the more commonly used
functional fibers including isolated cellulose may be derived from various sources, such as oat hulls, wheat, peas, soy, or
cottonseed fiber. Cellulose is an insoluble fiber and added to products such as breads, sauces, dips, frozen chicken nugget.
Pectins are viscous fibers most often extracted from citrus peels and apple pulp that are added to fruit strips, fruit juices, and
enteral nutrition products. Psyllium is a viscous, soluble fiber isolated from the husks of psyllium seeds that is added to
Metamucil for its laxative properties.
There are many reasons for functional fiber been increasingly paid attention to. Firstly, an important role of many
types of fiber is their ability to act as prebiotics—substances that alters the types and activities of good bacteria, or good
microflora, that live inside the human gut. While the human microflora remains an active area of scientific research, its
relationship with inflammation, immune function, and the health of the colon are promising areas for understanding how fiber
may offer protective effects against a variety of diseases. For example, chicory root fiber comes from the prebiotic fiber inulin
that promotes friendly gut bacteria, reduces constipation, and can help control glucose levels.
Besides, nutritional fiber can act by changing the nature content of the gastrointestinal tract by changing how other
nutrients and chemicals are at absorbed. It lowers LDL cholesterol in the blood by affecting how the body absorbs dietary fat
and cholesterol, thus decreased risk of developing cardiovascular disease. It delays the absorption of sugar through digestion
from the gut thereby improving control of blood glucose (sugar) levels for people with diabetes. Some foods high in fiber also
have a low glycaemic index. For instance, apples contain polyphenols, which are plant-based compounds known to protect
against type 2 diabetes and cardiovascular disease. Polyphenols also slow down the absorption of sugar into the bloodstream,
preventing rapid increases in blood sugar.
In addition, it acts as a bulking agent. Through absorbing water and forming softer feces, fiber helps to prevent
constipation and keep the gut healthy. For example, the resistant starch in green bananas acts like soluble fiber and has been
used to treat constipation. It may also help reduce diarrhea.
Furthermore, nutritional fibers promotes a feeling of fullness so people are less likely to overeat – this can help with
weight management. It help reduces some forms of cancer, improves insulin sensitivity and glycemic control, decreases
inflammation, increases calcium absorption and bone mineral density. In addition, dietary fiber may act on each phare of
ingestion, digestion, absorption to affect cholesterol metabolism.
Moreover, foods which are naturally high in fiber also contain many other nutrients that are beneficial to health.
Vitamins, minerals, trace elements, polyphenols, alkylresorcinols, and carotenoids found in fiber-rich foods such as wholegrain
wheat and rye have been shown to decrease risk for developing type 2 diabetes, cardiovascular disease, and overweight.
Therefore, with its function, nutritional fibers are able to draw attention on its own.
16. It has been for a very long time mentioned that “imbalance of oxidants and antioxidants in the human body may result
many severely chronic diseases”. Based on what you have learned and been explained, please clarify the mentioned
sentence above, then give examples where possible.
 Oxidants are formed as a normal product of aerobic metabolism, but can be produced at elevated rates under
pathophysiological conditions. Oxidants are essential in maintaining energy metabolism and respiration, but are implicated in
many diseases or degenerative conditions.

"Reactive oxygen species” (ROS) is a term that encompasses all highly reactive oxygen-containing molecules, including free
radicals. The ROS types include the hydroxyl radical, hydrogen peroxide, the superoxide anion radical, nitric oxide radical, and
various lipid peroxides. These can react with a lipid membrane, nucleic acids proteins, enzymes, etc., attacking healthy cells of
the body, causing damage and disorders such as cancer, heart disease, and a decline in brain function. These radicals have been
implicated in the pathogenesis of at least 50 diseases.

"Antioxidant": substances added to food and other products to prevent harmful chemical reactions in which oxygen is
combined with other substances.

For example, vitamins C and E in fruits help protect cells from damage caused by free radicals by preventing their formation.
However, overconsumption of vitamin C and vitamin E dietary supplements may impair the favorable adaptations of regular
exercise. Antioxidants play a role in the prevention of some medical conditions such as heart disease, macular degeneration.

Therefore, with an imbalance of antioxidants and oxidants, the human body may suffer damage from free radicals or face
degenerative conditions. Therefore, it’s important to achieve a balance between oxidants and antioxidants.

17. What would be resulting to the human’s health if bacterial overgrowth in the gut?
- Gut bacteria are an important component of the human gut microbe ecosystem and play an important role in human
health by providing essential nutrients, synthesizing vitamin K, assisting with cellulose digestion, and promoting
angiogenesis and enteric nerve function. They can, however, be potentially harmful due to changes in their
composition when the gut ecosystem undergoes abnormal changes as a result of antibiotic use, illness, stress, aging,
poor dietary habits, and lifestyle. Many chronic diseases, such as inflammatory bowel disease, obesity, cancer, and
autism, can be caused by dysbiosis of the gut bacteria communities.
- Many diseases, including IBD, obesity, diabetes, carcinoma, HIV, and autism, have been linked to gut bacteria. Several
diseases can occur when the gut bacteria become unbalanced. The main function of gut bacteria in the pathogenesis
of these diseases is immunoregulatory activity. Disease susceptibility is influenced by diet-induced dysbiosis, which
includes IBD (Inflammatory bowel disease), diabetes, and obesity. Prebiotics and probiotics have been widely used in
the treatment of some diseases in recent years, with promising results
- Furthermore, the combined use of prebiotics and probiotics should be investigated further, given the benefits to
human health. Because gut bacteria have such a large impact on human health and disease, they can be used as a
novel target to prevent and treat many chronic diseases, and future research will undoubtedly target them in various
ways to combat gut bacteria-related diseases. Furthermore, gut microbes should be given special attention to better
understand the relationship between gut microbiota and human health, which will pave the way for personalized gut
microbiota management and bacteriotherapy.
18. Why should people now pay more attention to understanding the roles of food lipids?

+ A diet can only be good when having lipids or constituents of lipids, as the lipids :

● Store and provide energy (Fats provide 9 kcal per gram)

 ● Provide insulation
● Help manufacture steroids and bile salts
● Play a role in transporting fat-soluble nutrients in the blood à helps the body absorbs and transport Vitamin A, D, E
and K
● Be used to manufacture major sex hormones
● Be the key to the structure of cell membranes

+ Lipids are a major source of energy and play essential roles in human health and human body

+ Moderate amount of lipids help to protect joints and prevent cardiovascular diseases, as well as to ensure a healthy function
of human body

+ Cholesterol and lipids in general do not always associate to cardiovascular diseases and has been falsely accused over the
years

+ On the other hand, lack of lipid intake brings up various diseases from declined function of organs to neurological diseases:

● Reduced eyesight/ reduced vision

● Weakened immune system
● Reduced / Disabled sex hormone
● Dried and irritating skin as well as lost natural moisture skin
● Reduced and lost memory, Alzheimer’s,
● Osteoporosis
● Disordered peripheral nerve of heart
● Syndrome X

-> People now should pay more attention to understand the roles of food lipid because the roles are very important and
essential in our daily living

19. What could easily be seen when the human’s diet deficient in food lipids? Explain and give examples where possible

Vitamin Deficiencies
+ The vitamins A, D, E and K are fat soluble. These vitamins are necessary for the health of the skin, bones and cardiovascular
system, among other organs and systems.
+ Cutting these fatty foods from the daily diet to reduce the lipid intake, which may not get enough fat-soluble vitamins.
- Lack of Healthy Fats
+ Omega-3 and omega-6 fatty acids are considered essential fatty acids because although they're critical for health, the body
can't produce them and must get them from food.
+ Without enough of these fats' sources in the diet, the body may not get enough essential fatty acids, which could cause
problems with the hair, skin, immune system and vision.
- Effects on Energy
+ Although carbohydrates are the body's main source of energy, fat is also an important source.
+ Without enough dietary fat, the body may not easily meet the energy requirements. The body will burn protein, rather than
fat, impairing the ability to build muscle.
- Other Body Functions
+ Lack of dietary lipids may cause problems with cell formation and function. The body uses certain parts of lipid molecules to
build the membranes that enclose and protect cells. Fatty acids, also contained in lipid molecules, regulate cell function by
transmitting information between cells.
+ Lipids are also important for hormone production. The body makes both testosterone and hydrocortisone from cholesterol, a
type of lipid. Insufficient testosterone levels can cause low libido in both men and women, and low hydrocortisone levels may
adversely affect the body's metabolism of carbohydrates, fats and proteins
20. Discuss and exemplify upon the roles of carbohydrates in protein and fat metabolism

● Carbohydrates:

- Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates occur naturally in plant-
based foods, such as grains.

- There are three main types of carbs: sugar, starch, and fiber.

- Carbs are vital to our health:

· Providing energy.

· Protecting against diseases.

· Controlling weight.

● The roles of carbs in protein and fat metabolism:

- When carb reserves in the body are depleted and the fat stores are also depleted, there is net metabolism catabolism of
protein for energy. If excess protein is fed, the carbon chains may be used for energy or converted to carb and fat.

- Fatty acid oxidation: the hydrogen atoms produced yield ATP by oxidative phosphorylation. Acetyl-CoA then enters the TCA
cycle in the case of glucose metabolism.

- Protein metabolism:

-> In a situation where there is not enough glucose to meet the body’s needs, glucose is synthesized from amino acids.
Because there is no storage molecule of amino acids, this process requires the destruction of proteins, primarily from muscle
tissue.

-> The presence of adequate glucose basically spares the breakdown of proteins from being used to make glucose needed by
the body.

- Lipid Metabolism

-> As blood-glucose levels rise, the use of lipids as an energy source is inhibited. Thus, glucose additionally has a “fat-sparing”
effect. This is because an increase in blood glucose stimulates release of the hormone insulin, which tells cells to use glucose
(instead of lipids) to make energy.

-> Adequate glucose levels in the blood also prevent the development of ketosis. Ketosis is a metabolic condition resulting
from an elevation of ketone bodies in the blood. Ketone bodies are an alternative energy source that cells can use when
glucose supply is insufficient, such as during fasting. Ketone bodies are acidic and high elevations in the blood can cause it to
become too acidic. This is rare in healthy adults, but can occur in alcoholics, people who are malnourished, and in individuals
who have Type 1 diabetes.

-> The minimum amount of carbohydrate in the diet required to inhibit ketosis in adults is 50 grams per day.
 -> Carbohydrates are critical to support life’s most basic function—the production of energy. Without energy none of the other
life processes are performed. Although our bodies can synthesize glucose it comes at the cost of protein destruction. Askwith
all nutrients though, carbohydrates are to be consumed in moderation as having too much or too little in the diet may lead to
health problems.

21. Discuss and explain the carbohydrates based functional foods? For example, why is there a need of certain amount of
carbohydrates in daily diet for, etc…
Carbohydrates are one of the three basic macronutrients which group that includes sugars, starches, and fibers whose
major function is to provide energy for the body, especially the brain and muscles. The global rise in obesity and efforts aimed
at dietary management of obesity has resulted in a large of confusion with regard to the role of carbohydrates. The functions
of carbohydrates in the human body:
● Provide energy: When you eat carbs, your body breaks them down into simple sugars, which are absorbed into the
bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to
move sugar from the blood into the cells, where the sugar can be used as a source of energy.
● Spare protein: When there is insufficient glucose to meet the body's needs, glucose is synthesized from amino acids.
Because there is no amino acid storage molecule, this process necessitates the destruction of proteins, primarily from
muscle tissue. The presence of adequate glucose effectively prevents the breakdown of proteins from being used to
produce the glucose required by the body.
● Prevent ketosis: A low carb, high fat, and moderate protein diet can bring your body into a state of ketosis, in which it
burns fat for energy. For a healthy low-carb diet, replace some carbs with nutrient-rich foods.
● Sweetener: Many of the sugars in our diet come from "added sugars" - sugars added to food prior to consumption or
during preparation or processing. Added sugars are used to enhance the flavor and texture of foods and to increase
shelf-life. Examples of added sugars include sucrose and high-fructose corn syrup (HFCS).
● Build macromolecules: Carbohydrates serve as fuel and building material. Polysaccharides, the polymers of sugars,
have storage and structural roles. Like starch, cellulose is a polymer of glucose. However, the glycosidic linkages in
these two polymers differ.
● Assist in lipid metabolism: When you eat more glucose or carbohydrates than your body needs, your system uses
acetyl CoA to turn the excess into fat. Although there are several metabolic sources of acetyl CoA, it is most
commonly derived from glycolysis. Acetyl CoA availability is significant because it initiates lipogenesis.
Why is there a need of certain amount of carbohydrates in daily diet:
Carbohydrates are essential for a well-balanced diet and healthy body. They are the body’s preferred energy source and fuel
vital organs – including the brain, central nervous system, and kidneys.
Example: Eating a potato, a bowl of pasta or any type of carbohydrate-rich food won't automatically make you fatter. In fact,
the Australian Dietary Guidelines recommend that 45–65% of energy needs to come from carbohydrates.
❖ Short-term health effects of low-carb diets
The body begins to use stores of glucose and glycogen (from the liver and muscles) to replace the carbohydrates it is not
getting from food. Around 3g of water is needed to release 1g of glycogen. Any weight loss at the beginning of a low-
carbohydrate diet is mostly water, not body fat.
As carbohydrate stores are used up, the body begins to rely on other sources of fuel such as fat. This can lead to the
development of ketones in the body, which can make the body acidic. It can also contribute to metabolic changes, which may
be dangerous for some with certain conditions (such as diabetes).
Symptoms that may be experienced from a low-carbohydrate diet, include:
● Nausea.
● Dizziness.
● Constipation.
● Fatigue.
 ● Dehydration.
● Bad breath (halitosis).
● Loss of appetite.
❖ Long-term health effects of low-carb diets
The long-term health effects of a diet very low in carbohydrates but high in saturated fat is still uncertain. Further research is
needed to determine the safety of these diets.
Possible long-term effects may include:
Weight gain – when a normal diet is resumed, some muscle tissue is rebuilt, water is restored, and weight quickly returns.
Bowel problems – restricted intake of antioxidants and fibre from fruits and vegetables can increase a person’s risk of
constipation.
Dieting problems – such as the ‘yoyo’ effect (where people lose and regain weight many times over a long period, rather than
sustaining weight loss).
High cholesterol, obesity and obesity-related disorders – diets high in protein and fats are associated with conditions, (such
as heart disease, diabetes and cancer). This can occur if you have a diet high in fat, especially from fatty and processed meats
(such as salami, sausages and bacon).
Kidney problems – can occur in people with impaired kidney function or diabetes.
Osteoporosis and related conditions – due to loss of calcium from the bones.
Carbohydrates are essential for a healthy body and should not be removed from the diet.

22. Show your understanding and discussing all about the main causative of the most seen degenerative diseases.
The main lumen degenerative diseases: 3 groups
+ Cardiovascular diseases: cardiomyopathies, hypertension.
+ Neoplastic diseases: benign tumors, cancers.
+ The nervous system: Alzheimer’s disease and Parkinson’s disease.

1.Obesity-> hypertension, diabetes, and other sclerosis -> high risk for cardiovascular diseases. - Intra- impact on our
metabolism -> affects blood pressure, blood lipid levels -> reduce the ability to use insulin effectively. - Using insulin to
proces vềglucose derived from food -> body's primary fuel. - If we cannot use insulin properly, we may develop
diabetes -> a risk factor for cardiovascular diseases.
2. Nutritional deficiency.
- Regular consumption of white refined sugar in soft drinks, chips, fried foods, fruit food, refined oil, and processed foods ->
mineral deficiency -> unbalanced chemistry -> structural changes into the amino acids, hormones, biofeedback
communication, all cellular nutritional mechanism, DNA instructions, and replication, causing a change in cellular
manufacturing instructions and supply -> Neoplastic diseases.
3. Genetics and environment.
- Though the mutation of genes that are responsible for producing dopamine and certain proteins essential for brain function à
degenerative of the nervous system.
- Environment: contain chemicals from insecticides, herbicides, agent orange as Parkinson’s disease.
4. Smoking.
-Tobacco: increasing total plasma homocysteine->increase easel of cognitive impairment, Alzheimer's.
- Accelerating atherosclerosis in your heart and brain deprived the brain cells of oxygen and important nutrients -> Alzheimer's
disease.
5. History and increasing age.
- The increasing age and family history are also the cause of degenerative diseases.
- How we can have a healthy lifestyle:
1. Set up a healthy diet.
 2. Set up healthy lifestyle activities.
In conclusion, we cannot change our age and family history, there are modifiable lifestyle factors such as a healthy diet and
healthy activities that we can follow to effectively reduce our risk for developing diseases.
23. Discuss all about Probiotics as well the difference between probiotics and prebiotics and give examples where possible.
•Probiotics: "Good" or "helpful" bacteria and yeasts, found in the human body and some other food that are beneficial to our
health, especially the digestive system. Probiotics can survive stomach acids and bile, adhere to intestinal living, grow, and
establish temporary residence in the intestine.
•The most benefit of probiotic bacteria comes from 2 groups: Lactobacillus and Bifidobacterium. The characteristic of
probiotics:
➔ Colonizing of birth.
➔ Similar to maternal species.
➔ Specific organisms vary by age in 1st year
➔ Become established in 1 year
➔ "Successful” treatment with probiotics had to be temporary colonization only.
•The probiotics concept.
+ Effect and excreted by viable microorganisms applicable independent of the site of activation and rate of administration.
+ Include sites such as the oral cavity, intestine, and vagina based on alteration of intestinal microflora, survival, and GI transit
❖ Major probiotic mechanisms of action:
•Enhancement of the epithelial barrier.
•Increased adhesion to the intestinal mucosa, and concomitant inhibition of pathogen adhesion.
•Competitive exclusion of pathogenic microorganisms.
•Production of anti-microorganism substances.
•Modulation of the immune system.

24. What do fruits, and vegetables do for a better health of human body? Show your understanding upon their roles by
giving as specific examples as possible.
 Vegetables and fruits: an important part of a healthy diet, provide many health benefits as they contain natural
components → protect the body against some diseases. They provide the body with vitamins and minerals such as vitamin A (B-
carotene) from carrots, vitamins C and E from citrus fruits, magnesium in spinach and almond.

Vegetables and fruits are the major source of:

- Fiber: to fill you up and boost gut health due to their ability to act as prebiotics—substances that alter the types and
activities of good bacteria, or good microflora, that live inside the human gut that softer or solidify stool in preventing
constipation or diarrhea.
- Folic acid (vegetables with dark green leaves): reduce homocysteine level-a risk factor for coronary heart disease.
- Phytochemicals: provide antioxidants that the body can’t make on its own to block free radical damage. Examples:
vitamin A, C, E, mineral copper, zinc, …
- Non-nutrient antioxidants include phytochemicals such as lycopene in tomatoes, anthocyanins in cranberries reduce
anticancer activity, prevent chronic disease, phytoestrogens and neutralize free radicals.
- Fiber: vegetables and fruits are a good source of dietary fiber which softer or solidify stool in preventing constipation
or diarrhea.
Besides, they delays the absorption of sugar through digestion from the gut thereby improving the control of blood
glucose (sugar) levels for people with diabetes. They lowers LDL cholesterol in the blood by affecting how the body absorbs
dietary fat and cholesterol, thus decreasing the risk of developing cardiovascular disease.
Fruits and vegetables are an important part of daily diet because of its supplement on vitamins, minerals and
phytochemicals to the human body. Therefore, help to protect the body against diseases including diabetes, stroke, heart
disease, cancer.

25. Show your understanding and discussing upon the crucial roles of carbohydrates (CHO) based functional foods among
nutrients (protein and fats etc), carbohydrates metabolism in relation with commonly known diseases
❖ Carbs: Carbohydrates (commonly known as carbs) are a type of macronutrient that can be found in a variety of foods
and beverages. Carbohydrates include sugars, starches, and fiber. Carbon, hydrogen, and oxygen atoms make up
carbohydrate molecules.
❖ Roles of carbohydrates based functional foods in relation to nutrients:
● The main function of carbs is to supply energy for body processes. Some carbs are immediately utilized by the tissue
and the remaining are stored as glycogen in the liver and muscles, and some are stored as adipose tissues for energy
needs.
● This function of carbs spares protein for its primary purpose of bodybuilding and tissue repair, which is important.
● Essential for fat oxidation: If carbs are absent, fats cannot be oxidized to yield energy
➔ Utilization of Protein for Ehexand Conversion to Fat and Carbohydrate: if the fat stores are also depleted, there is net
catabolism of protein for energy. If excess protein is fed, the carbon chains may be used for energy or converted to
carbohydrates or fat.
● Role in gastro (intestinal function): Lactose promotes the growth of certain desirable bacteria in the small intestine
which brings about the synthesis of certain ß- complete vitamins. Lactose also enhances the absorption of calcium
❖ Carbs metabolism: Metabolic use of glucose is the highly important energy source for muscle cells and in the brain red
blood cell
● Carbon Fixation (photosynthesis) in which CO2 is reduced to carb
● Glycolysis: The oxidation metabolism of glucose molecules to obtain ATP and carb
● The PPP which acts in the conversion of hexoses into NADH regeneration
● Gluconeogenesis: The synthesis of glucose molecules to form simple organic compounds. An example is a conversion
of a few amino acids in cellular protein to glucose
❖ Carbs metabolism in relation with commonly known disease:
● Diabetes mellitus: A disorder of carb metabolism resulting from inadequate and ineffective insulin. If left untreated,
diabetes can cause many complications. Serious long-term complications include heart disease, chronic kidney failure,
and eyes damage
● Glycogen storage disease: A group of the inherited diseases result from infection in enzyme required for glycogen
synthesis of degradation
● Galactosemia (high blood level of galactose) is caused by lactic of one of the enzymes necessary for metabolizing
galactose (milk sugar)
● Hereditary fructose intolerance is caused by lack of the enzyme needed to metabolize