• Origin: Made by plants 🌱 from water 💧 and CO2 with a little help from the sun ☀️.
• Basic Formula: (CH2O)n - think of 'n' as the number of carb molecules.

Types of Carbs

• Monosaccharides

  • Only one molecule! 🎲
  • Fast absorption rate 🏃‍♂️
  • Includes: glucose (sugar in your blood), fructose (fruit sugar), galactose.
  • Real-world example: When you eat honey 🍯 (rich in fructose & glucose), you get a quick energy boost.

• Disaccharides

  • Combo of two monosaccharides 🎲🎲
  • Formed by losing a water molecule 💧
  • E.g., sucrose = glucose + fructose.

• Oligosaccharides

  • 3-9 molecules.
  • Example: maltodextrin (found in some energy drinks 🥤).

• Polysaccharides

  • More than 10 molecules, mega carbs!
  • Includes: starch (found in potatoes 🥔) and glycogen (how our muscles store energy).

Fun Fact: Di-, oligo- & polysaccharides need to turn into monosaccharides before our body can use them. Some even act as dietary fiber, helping with digestion and preventing diseases. So, thank that bran muffin!

🔥 Carbs = Energy: They are oxidized in our cells to produce energy.

• Stored as: starch in plants 🌽, glycogen in us (particularly our muscles 💪).
• Intense workout? Carbs got your back!

Dietary Diversity: Carbs sources differ worldwide. E.g., rice in Asia 🍚, potatoes in Europe 🥔, corn in the Americas 🌽.

Not Just Energy: Carbs are also used to build cell structures and essential molecules like DNA.

Types of Dietary Fats

• Triglycerides (95% of dietary fat!)
  • 1 glycerol + 3 fatty acids.
  • Depending on the fatty acid structure, the triglycerides have unique properties.
• Phospholipids & Sterols (Important for hormones, vitamin D & cell membranes).

Breaking Down Fatty Acids

• Chains of carbon atoms with a sprinkle of hydrogen.
• Types based on hydrogen bonds:
  1. Saturated fatty acids (SFA): Max hydrogen atoms.
  2. Unsaturated fatty acids: Missing some hydrogen.
     • Monounsaturated (MUFA): One double bond.
     • Polyunsaturated (PUFA): Multiple double bonds.
       • Omega-3: 1st bond between carbon #3 & #4.
       • Omega-6: 1st bond between carbon #6 & #7.

🥗 Essential Fatty Acids: Some we can't make, so we have to eat them!

• Found in plant oils, e.g., sesame seeds, corn, linseeds, walnuts 🌰.

Health Tip: A balanced intake of omega-3 and omega-6 helps maintain a healthy immune response and inflammation levels.

Energy from Fat: 100g of fat = 4000kJ (that's 3x more than carbs!).

• Fat can be stored in adipose tissue, giving us a long-lasting energy reserve.
• Important during recovery after intense exercise and during prolonged, steady activities like hiking 🚶‍♂️.
• Other roles: protects organs, controls body temp, transports vitamins.

Remember: Both carbs and fats play unique, vital roles in our bodies. They fuel our workouts, recoveries, and day-to-day activities. Eat wisely and stay active! 🍞🥑🏃‍♂️🧘‍♀️