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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
Q

What are the key nutrients needed to fuel ATP?

A 
Mg
Mn
B1
B2
B3
B5
Fe
Sulphur
CoQ10
Cu
Alpha lipoic acid
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26
Q

What can damage mitochondria and interfere with energy production?

A

Nutrient deficiencies
Toxins
Heavy metals

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27
Q

What are the factors that contribute to ATP production?

A 
Sufficient nutrient intake
Digestion/absorption
Respiratory health
Heart/circulation health
Mitochondrial health
Thyroid health
Adrenal health
Detoxification
Sleep hygiene
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28
Q

Why is sufficient nutrient intake important for ATP production?

A

Crucial for cell respiration

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29
Q

Why is digestion and absorption important for ATP production?

A

Digestion is crucial for the liberation of nutrients from food
Good GI health is also vital for nutrient absorption

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30
Q

Why is respiratory health important for ATP production?

A

Oxygen intake

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31
Q

Why is heart and circulation health important for ATP production?

A

Key in nutrient delivery to cells

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32
Q

Why is mitochondrial health important for ATP production?

A

Requires nutrients for ATP production
Including AOs to protect against mitochondrial damage
As well as minimal toxic load

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33
Q

Why is thyroid health important for ATP production?

A

Upregulates metabolism

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34
Q

Why is adrenal health important for ATP production?

A

Adr and NorAdr increase energy delivery

stimulate glycolysis, increase HR and BP, dilating airways

35
Q

Why is healthy detoxification important for ATP production?

A

Prevent mitochondrial damage
Optimise liver detoxification and routes of elimination
Minimise toxic exposure

36
Q

Why is sleep hygiene important for ATP production?

A

Promotes melatonin production

a potent AO

37
Q

What are some positive factors that affect an individual’s ability to produce energy?

A

Good news
Having a goal
Acts of kindness
Being in love

38
Q

What are some negative factors that affect an individual’s ability to produce energy?

A

Bad news
Grief
Lack of sense of purpose
Unresolved problems

39
Q

One’s total energy expenditure depends on which three factors?

A

Basal Metabolic Rate
Physical Activity
Thermic Effect of Food

40
Q

What percentage of one’s daily total energy expenditure comes from BMR?

A

60-75%

41
Q

What percentage of one’s daily total energy expenditure comes from physical activity?

A

20%

42
Q

What percentage of one’s daily total energy expenditure comes from thermic effect of food?

A

10%

43
Q

What is the definition of BMR?

A

The minimum level of energy required to sustain life

44
Q

The metabolic activity from what lean tissue accounts for most BMR expenditure?

A

Fat free mass (FFM)

45
Q

Why does BMR vary between individuals?

A 
Differences in body/muscle mass
Physical activity
Stress
Caffeine 
Nicotine
Medications
Genetics
Thyroid hormones
46
Q

How can physical activity also impact BMR?

A

Exercise can elevate metabolic rate for up to 48 hrs

Exercise can also increase the FFM which further elevates BMR

47
Q

Which gland is responsible for regulating energy metabolism?

A

Thyroid

48
Q

How does the thyroid gland regulate energy metabolism?

A

TSH produced by the anterior pituitary gland

Triggers the release of thyroxine (T4) and triiodothyronine (T3) from thyroid gland

49
Q

Which is the primary thyroid hormone?

A

Thyroxine (T4)

50
Q

How prevalent is subclinical hypothyroidism?

A

Found in 8-10% of population

60% unaware

51
Q

In which gender is hypothyroidism more common?

A

Women

52
Q

How can subclinical hypothyroidism present itself?

A 
Low energy
Weight gain
Feeling cold
Dry skin
Thinning hair
Constipation
Irregular periods
Depression
Reduced appetite
53
Q

What is the definition of subclinical hypothyroidism?

A

TSH levels above range but with normal levels of T4 & T3

54
Q

What underlying factors could contribute to subclinical hypothyroidism?

A 
Nutrient deficiencies
Autoimmunity
Fluoride
Mercury
Exposure to endocrine disruptor
55
Q

Which nutrient deficiencies can contribute to subclinical hypothyroidism?

A

Iodine
Selenium
Zinc
Vit D

56
Q

Which diseases or trauma can raise an individual’s metabolism?

A 
Infection and fever
Surgery and injury
Severe burns
Anorexia Nervosa
Cancer patients
57
Q

What is the Thermic Effect of Food?

A

The amount of energy required to digest and process the food we eat

58
Q

What is TEF also known as?

A

Thermogenesis

59
Q

What are the thermic effects of fats?

A

0-3%

60
Q

What are the thermic effects of carbs?

A

5-10%

61
Q

What are the thermic effects of proteins?

A

20-30%

62
Q

What are the government guidelines for energy requirements for women?

A

2000kcals/day

63
Q

What are the government guidelines for energy requirements for men?

A

2500kcals/day

64
Q

Why should the government’s energy requirement recommendations only be used as a guide?

A 
Don't take into account:
Body size
Muscle mass
Physical activity levels
Current metabolic health
65
Q

What does the overconsumption of carbs do in the body?

A

Forces the metabolism into de novo lipogenesis

key driver for metabolic syndrome

66
Q

What is de novo lipogenesis?

A

The metabolic pathway that synthesises fatty acids from excess carbs

67
Q

What do high amounts of fructose result in?

A

High levels of de novo lipogenesis

68
Q

How are overconsumed fats stored in the body?

A

Stored as adipose tissue under normal metabolic conditions

69
Q

What happens in the body with the under consumption of food?

A

Forces the body to use stored fat for energy

=weight loss

70
Q

What may chronic calorie restriction lead to?

A

Slowing down of the metabolism

Micronutrient deficiencies

71
Q

If a person is struggling to lose further weight after chronic calorie restriction, what should they do?

A

Eat more food to help re-establish a healthy metabolism for weight loss to continue

72
Q

What’s more important to maintaining energy balance in naturopathic nutrition than macros?

A

Food quality

73
Q

Which groups of people would benefit from having their macros calculated?

A

Athletes with specific body composition aims

People trying to lose weight

74
Q

What is nutrigenomic testing?

A

Provides personalised macronutrient profiles based on an individual’s genes and how well their body may metabolise fats and carbs

75
Q

What are the macronutrient ratios for weight loss?

A 
High protein (35-50%)
Low carb (25-45%)
Low fat (20-35%)
76
Q

What are the macronutrient ratios for the ketogenic diet?

A

Fat (65%)
Protein (25%)
Carbs (10%)

77
Q

What are the macronutrient ratios for the Blue Zones diet?

A

Carbs (65%)
Fat (20%)
Protein (15%)

78
Q

What don’t macronutrient ratios tell us?

A

About the quality of the food

79
Q

How does the brain view ketosis?

A

Sees it as stress

80
Q

What hormone reactions occur during ketosis?

A

Increase in cortisol

Reduction in insulin production

81
Q

What does the increase of cortisol during ketosis do to fats?

A

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
Q

Why do most calorie counting diets fail?

A

‘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
Q

What did the ‘calorie is a calorie’ theory lead to the misconception of?

A

That fat will lead to more weight gain than other foods

Nutrition 1 (Semester II) (16 decks)

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