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Nutrition 1 (Semester II) > 17a. Energy Metabolism > Flashcards

17a. Energy Metabolism Flashcards

1
Q

How many calories does a person consume, on average, per year?

A

1 million

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2
Q

How many cals a day need to be consumed on a regular basis to result in morbid obesity?

A

25kcals

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3
Q

What types of energy are there?

A

Chemical
Mechanical
Electrical

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4
Q

What does chemical, mechanical and electrical energy get converted to?

A

Heat

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5
Q

What is the 1st Law of Thermodynamics?

A

Energy cannot be created or destroyed

It can be transformed from one form to another

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6
Q

How do plants transform energy?

A

Capture energy from the sun to synthesise proteins, carbs and fats

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7
Q

How do animals transform energy?

A

From chemical energy stored in plants and other animals

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8
Q

How is the chemical, mechanical and electrical energy obtained from food used?

A

Chemical work - synthesis of new macromolecules, ATP
Mechanical work - muscular contraction, breathing
Electrical work - maintenance of ionic gradients across membranes
(e.g. NaP pump)

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9
Q

How is energy balanced?

A

Energy balance = energy intake (+ energy stores) - energy expenditure

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10
Q

What is created when the energy intake and expenditure aren’t equal?

A

Negative energy balance

Positive energy balance

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11
Q

What happens during a negative energy balance?

A

Energy stores (glycogen, fats, protein) are used

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12
Q

What happens during a positive energy balance?

A

An increase in body energy stores

primarily as fat

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13
Q

In what forms does energy from food and drink be stored as?

A

Glycogen in liver and muscles

Fat

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14
Q

When body energy is in short supply, where can the body source energy from?

A

Glycogen in liver and muscles
Fat
Protein (last resort)

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15
Q

What is the 2nd Law of Thermodynamics?

A

All energy used by the body degenerates as heat

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16
Q

How does energy in the body degenerate as heat?

A

Whenever energy is transferred or transformed, there is a loss of energy in the form of heat

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17
Q

What happens to energy/heat when food is utilised in the body for chemical, mechanical or electrical work?

A

Always accompanied by a loss of energy in the form of heat

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18
Q

How is the heat-generating potential of a food measured?

A

As calories

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19
Q

What is a calorie?

A

The amount of heat required to raise the temperature of 1g of water by 1C

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20
Q

How many calories does 1g of carbs produce?

A

4

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21
Q

How many calories does 1g of protein produce?

A

4

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22
Q

How many calories does 1g of fat produce?

A

9

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23
Q

How many calories does 1g of alcohol produce?

A

7

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24
Q

How many calories does 1g of fibre produce?

A

2

yielded from bacterial fermentation in the gut

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25
What are the key nutrients needed to fuel ATP?
``` Mg Mn B1 B2 B3 B5 Fe Sulphur CoQ10 Cu Alpha lipoic acid ```
26
What can damage mitochondria and interfere with energy production?
Nutrient deficiencies Toxins Heavy metals
27
What are the factors that contribute to ATP production?
``` Sufficient nutrient intake Digestion/absorption Respiratory health Heart/circulation health Mitochondrial health Thyroid health Adrenal health Detoxification Sleep hygiene ```
28
Why is sufficient nutrient intake important for ATP production?
Crucial for cell respiration
29
Why is digestion and absorption important for ATP production?
Digestion is crucial for the liberation of nutrients from food Good GI health is also vital for nutrient absorption
30
Why is respiratory health important for ATP production?
Oxygen intake
31
Why is heart and circulation health important for ATP production?
Key in nutrient delivery to cells
32
Why is mitochondrial health important for ATP production?
Requires nutrients for ATP production Including AOs to protect against mitochondrial damage As well as minimal toxic load
33
Why is thyroid health important for ATP production?
Upregulates metabolism
34
Why is adrenal health important for ATP production?
Adr and NorAdr increase energy delivery | stimulate glycolysis, increase HR and BP, dilating airways
35
Why is healthy detoxification important for ATP production?
Prevent mitochondrial damage Optimise liver detoxification and routes of elimination Minimise toxic exposure
36
Why is sleep hygiene important for ATP production?
Promotes melatonin production | a potent AO
37
What are some positive factors that affect an individual's ability to produce energy?
Good news Having a goal Acts of kindness Being in love
38
What are some negative factors that affect an individual's ability to produce energy?
Bad news Grief Lack of sense of purpose Unresolved problems
39
One's total energy expenditure depends on which three factors?
Basal Metabolic Rate Physical Activity Thermic Effect of Food
40
What percentage of one's daily total energy expenditure comes from BMR?
60-75%
41
What percentage of one's daily total energy expenditure comes from physical activity?
20%
42
What percentage of one's daily total energy expenditure comes from thermic effect of food?
10%
43
What is the definition of BMR?
The minimum level of energy required to sustain life
44
The metabolic activity from what lean tissue accounts for most BMR expenditure?
Fat free mass (FFM)
45
Why does BMR vary between individuals?
``` Differences in body/muscle mass Physical activity Stress Caffeine Nicotine Medications Genetics Thyroid hormones ```
46
How can physical activity also impact BMR?
Exercise can elevate metabolic rate for up to 48 hrs | Exercise can also increase the FFM which further elevates BMR
47
Which gland is responsible for regulating energy metabolism?
Thyroid
48
How does the thyroid gland regulate energy metabolism?
TSH produced by the anterior pituitary gland | Triggers the release of thyroxine (T4) and triiodothyronine (T3) from thyroid gland
49
Which is the primary thyroid hormone?
Thyroxine (T4)
50
How prevalent is subclinical hypothyroidism?
Found in 8-10% of population | 60% unaware
51
In which gender is hypothyroidism more common?
Women
52
How can subclinical hypothyroidism present itself?
``` Low energy Weight gain Feeling cold Dry skin Thinning hair Constipation Irregular periods Depression Reduced appetite ```
53
What is the definition of subclinical hypothyroidism?
TSH levels above range but with normal levels of T4 & T3
54
What underlying factors could contribute to subclinical hypothyroidism?
``` Nutrient deficiencies Autoimmunity Fluoride Mercury Exposure to endocrine disruptor ```
55
Which nutrient deficiencies can contribute to subclinical hypothyroidism?
Iodine Selenium Zinc Vit D
56
Which diseases or trauma can raise an individual's metabolism?
``` Infection and fever Surgery and injury Severe burns Anorexia Nervosa Cancer patients ```
57
What is the Thermic Effect of Food?
The amount of energy required to digest and process the food we eat
58
What is TEF also known as?
Thermogenesis
59
What are the thermic effects of fats?
0-3%
60
What are the thermic effects of carbs?
5-10%
61
What are the thermic effects of proteins?
20-30%
62
What are the government guidelines for energy requirements for women?
2000kcals/day
63
What are the government guidelines for energy requirements for men?
2500kcals/day
64
Why should the government's energy requirement recommendations only be used as a guide?
``` Don't take into account: Body size Muscle mass Physical activity levels Current metabolic health ```
65
What does the overconsumption of carbs do in the body?
Forces the metabolism into de novo lipogenesis | key driver for metabolic syndrome
66
What is de novo lipogenesis?
The metabolic pathway that synthesises fatty acids from excess carbs
67
What do high amounts of fructose result in?
High levels of de novo lipogenesis
68
How are overconsumed fats stored in the body?
Stored as adipose tissue under normal metabolic conditions
69
What happens in the body with the under consumption of food?
Forces the body to use stored fat for energy | =weight loss
70
What may chronic calorie restriction lead to?
Slowing down of the metabolism | Micronutrient deficiencies
71
If a person is struggling to lose further weight after chronic calorie restriction, what should they do?
Eat more food to help re-establish a healthy metabolism for weight loss to continue
72
What's more important to maintaining energy balance in naturopathic nutrition than macros?
Food quality
73
Which groups of people would benefit from having their macros calculated?
Athletes with specific body composition aims | People trying to lose weight
74
What is nutrigenomic testing?
Provides personalised macronutrient profiles based on an individual's genes and how well their body may metabolise fats and carbs
75
What are the macronutrient ratios for weight loss?
``` High protein (35-50%) Low carb (25-45%) Low fat (20-35%) ```
76
What are the macronutrient ratios for the ketogenic diet?
Fat (65%) Protein (25%) Carbs (10%)
77
What are the macronutrient ratios for the Blue Zones diet?
Carbs (65%) Fat (20%) Protein (15%)
78
What don’t macronutrient ratios tell us?
About the quality of the food
79
How does the brain view ketosis?
Sees it as stress
80
What hormone reactions occur during ketosis?
Increase in cortisol | Reduction in insulin production
81
What does the increase of cortisol during ketosis do to fats?
Liberates an excess supply of fatty acids from adipose tissue Leads to a partially incomplete metabolism in which ketones are produced Brain uses these as fuel in the absence of glucose
82
Why do most calorie counting diets fail?
‘Calorie is a calorie’ theory doesn’t take into account individual metabolic rates and other factors affecting weight gain - genes, gut bacteria, hormonal response to food
83
What did the ‘calorie is a calorie’ theory lead to the misconception of?
That fat will lead to more weight gain than other foods

Nutrition 1 (Semester II) (16 decks)

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