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Nutrition bullshit > Aine's part > Flashcards

Aine's part Flashcards

1
Q

What is nitrogen balance/how is it related to protein intake?

A

Nitrogen balance is nitrogen input minus nitrogen output. Nitrogen is a component of amino acids, which are in protein. So we can study nitrogen balance to relate it to protein metabolism.

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2
Q

What is the goal for nitrogen levels?

A

Balanced. Nitrogen input should equal nitrogen output (consumption of nitrogen in proteins balanced with that lost in sweat, urine, feces, and through the skin)

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3
Q

What does positive nitrogen balance look like? Negative?

A

Positive: growing child, person building muscle, and pregnant woman retaining more nitrogen than being excreted
Negative: astronaut and surgery patient

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4
Q

Complementary proteins

A

Some proteins do not incorporate all the amino acids, so you should supplement them or complement them. For example, eat both legumes and grains together, to get all the essential amino acids

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5
Q

Protein-energy malnutrition: Kwashiorkor

A

Severe protein (with moderate energy) deficit. Edema (extended stomach), weight loss, some muscle/subcutaneous fat is maintained, growth impairment, rapid onset.

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6
Q

Marasmus

A

Severe energy and protein deficit. Severe weight loss, wasting of muscle and body fat (skin and bones appearance), severe growth impairment, develops gradually.

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7
Q

Protein Excess

A

Consuming too much protein. Americans take in too much. Many diets advocate more protein though, because protein intake controls appetite.

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8
Q

Protein Excess Characteristics

A

Heart disease, kidney disease, adult bone loss, cancer (especially red meat and processed meat correlation)

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9
Q

What is a great source of protein?

A

Legumes. They give good protein quality, and provide vitamins and minerals (B-vitamins and iron)

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10
Q

What is gluten?

A

Gluten is a matrix formed by the proteins gliadin and glutenin. It is contained in wheat, pastas, beer, soy, etc. However, most grains are gluten free (corn, millet, oats, rice, quinoa, etc.). Also, gluten free is not necessarily healthier, because alternatives are often high in sugar and lower in fiber.

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11
Q

What is celiac disease?

A

An autoimmune disorder in genetically predisposed individuals where intaking gluten damages the small intestine (there is an immune response where the body attacks the small intestine, and damage villi, impacting nutrient absorption).

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12
Q

Is celiac disease increasing?

A

It is, but so are all autoimmune diseases. It is not due to GMO modifications or increased gluten content.

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13
Q

Paleo diet

A

When you don’t eat anything that wasn’t eaten 50,000 years ago. Can encourage eating less processed food, but don’t need to cut out whole grains, legumes, and dairy.

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14
Q

Lipids in our diet, good or bad?

A

Some lipids are necessary and valuable to us, but too much can harm health.

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15
Q

What are the three classes of lipids?

A

Triglycerides (glycerol and fatty acids), phospholipids (lecithin), and sterols (cholesterol)

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16
Q

How are fats useful in the body?

A

Energy. Fats provide up to 80-90% of the resting body’s energy. It is stored energy, and provides an emergency reserve, padding for organs, insulation against temperature extremes, is in cell membranes, and can be converted to compounds like hormones.

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17
Q

Where are fats stored?

A

As adipose tissue

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18
Q

How are fats useful in food?

A

Concentrated calorie source (lots of energy in small packages), they have fat-soluble nutrients (vitamins and essential fatty acids). They also add to taste.

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19
Q

Glucose to fat

A

Glucose can be used for energy, or changed into fat and stored. It is broken into fragments, which can provide immediate energy for tissues, or, if the tissues don’t need it, the fragments are re-assembled into fatty acid chains.

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20
Q

Triglyceride structures

A

They have a glycerol backbone, and then three fatty acids which can differ in chain length and saturation.

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21
Q

Saturated fatty acids

A

Saturated fats consist of single bonds, are solid at room temperature, are associated with atherosclerosis, and increase LDL (bad cholesterol) and VLDLs. Found in refined carbs (flour and sugar), butter, whole milk, meat, peanut butter, fried foods, etc.

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22
Q

Unsaturated fatty acids

A

Contain at least one double bond, are liquid at room temperature, “good” to eat if you watch cholesterol levels, and increase HDL while reducing LDL. Found in avocado, olive oil, fish oil, and red meats.

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23
Q

Phospholipids

A

They can be hydrophobic or hydrophilic, and make up the cell membranes and act as emulsifiers. They can be made by the body or consumed in egg yolks, wheat germ, and peanuts

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24
Q

Sterols

A

Carbons arranged in rings. Cholesterol is the most common. They function in steroid hormones, bile, cell membranes, and lipoprotein shells (chylomicrons). They can be made by the body or consumed

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25
Q

Lipid Digestion

A

Digested in the mouth, stomach, and small intestine (bile from gallbladder and lipase from pancreas). Lipase breaks down fat into fatty acids and monoglycerides. Then short and medium chain fatty acids enter the bloodstream, and triglycerides combine with cholesterol, protein, and phospholipids to for chylomicrons, which enter the lymphatic system.

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26
Q

Transport of fats

A

Glycerol and shorter-chain fatty acids are transported via the bloodstream. Larger lipids are transported by protein carriers like chylomicrons and released into lymph.

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27
Q

Chylomicrons

A

transport dietary triglycerides

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28
Q

VLDLs

A

Are produced by the liver, and release triglycerides to adipose tissue for storage

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29
Q

LDLs

A

Formed from VLDL and contain mostly cholesterol

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30
Q

HDLs

A

pick up and recycle or dispose of cholesterol

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31
Q

Cardiovascular Disease (CVD)

A

Major issue for Americans. Atherosclerotic plaque, heart attacks, and strokes contribute to it. It is disease of heart and blood vessels. Higher the LDL, greater the risk. Higher HDL reduces the risk.

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32
Q

Atherosclerosis

A

Hardening and narrowing of arteries. Increases risk of heart attacks/strokes.

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33
Q

How to reduce risk of CVD:

A

increase physical activity, lose weight, implement dietary changes (reduce fat intake, eat fruits/veggies/whole grains, limit refined starches and added sugars), reduce exposure to tobacco smoke.

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34
Q

Where are the omega-3 fatty acids in foods?

A

Seafood (risk toxins like mercury) and fish oil supplements. Want to take in Omega-3 and Omega-6 for linoleic acid (3) and linolenic acid (6).

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35
Q

Hydrogenation

A

Converting unsaturated fatty acids to saturated fatty acids/hydrogenated fatty aacids by adding hydrogen. The reaction also produces some trans-fatty acids, which keep their double bonds, and twist so they resemble a saturated fatty acid

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36
Q

Trans-fats

A

Made from the hydrogenation reaction. They increase LDL and lower HDL cholesterol, but not as much as saturated fats.

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37
Q

Low-fat diets

A

May not be low in calories, may still increase risk for heart disease, may exclude nutritious foods

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38
Q

High-fat diets (Mediterranean diet)

A

Olive oil (darker the better, extra virgin). Has whole foods, fatty fish, nuts. More regular exercise and rest and moderate wine intake.

39
Q

Water and importance

A

Makes up about 60% of a person’s weight. It’s a solvent (nearly universal), a cleaning agent (dialysis), a lubricant/cushion, and a coolant (sweat)

40
Q

What is dehydration?

A

When you aren’t taking in enough water. Thirst lags behind a lack of water. When thirsty, you probably already are needing water. Groups at risk: elderly and young.

41
Q

What governs water intake?

A

Thirst and satiety. Specifically, the hypothalamus, pituitary gland, and kidneys. The brain’s hypothalamus monitors fluid volume, blood particle concentration, and blood pressure. If blood volume falls, hypothalamus will register thirst and send a signal to the pituitary gland, which releases a hormone and makes the kidneys retain fluid in the blood, not release it to urine.

42
Q

Water balance

A

total water input (foods, liquids, and water created by metabolism) compared to water output (kidneys, skin, lungs, and feces).

43
Q

Hard water vs soft water

A

Hard water: contains calcium and magnesium

Soft water: contains sodium (hypertension potential) and dissolves cadmium and lead from pipes.

44
Q

Safety of public water

A

Removes many hazards with disinfectants, is tested by the EPA, etc.

45
Q

What are some different types of water sources?

A

Surface water (can be exposed to contamination), groundwater (aquifers could be exposed to gas lines or pollution), home water purification, bottled water

46
Q

Fluids and minerals

A

Water follows salt (electrolytes). Water flows towards greater concentration. If fluid and electrolyte balance are off, it could cause diarrhea/vomiting.

47
Q

Sodium

A

Major part of fluid and electrolyte balance, and acid-base balance. If deficient, then can experience hyponatremia. Sodium impacts hypertension and raises blood pressure.

48
Q

Blood pressure

A

Blood pressure forces the fluid from the bloodstream across the wall at the start of the capillary. Small molecules, like vitamins, oxygen, glucose, amino acids, and salts, move out of the blood and into the tissues with the water. Proteins are too big to leave the vessel, so they get more concentrated, and blood pressure is decreasing. Then it gets so concentrated that it attracts fluid back into the capillary, and small molecules/waste products accompany the fluid.

49
Q

Potassium

A

Positively charged ions inside cells. They are involved with fluid/electrolyte balance, cell integrity, and heartbeat (muscle contractions).

50
Q

Heat stroke

A

Inadequate hydration that hinders performance. Symptoms: clumsiness, confusion/dizziness, headache, nausea, vomiting, lack of sweating, muscle cramping, racing heart, rapid breathing, etc.

51
Q

Hypoatremia

A

Too little sodium in the blood. Symptoms: bloating, confusion, seizure, severe headache, vomiting.

52
Q

Alcohol

A

Standard drink provides 15 g of pure ethanol: 12 oz beer, 10 oz wine cooler, 5 oz wine, or 1.5 oz hard liquor (shots shots shots)

53
Q

Moderate alcohol intake levels:

A

Less than 1 drink a day for women, less than 2 drinks a day for men

54
Q

Fermentation vs Distilation

A

Fermentation: yeast consumes carbs and converts them to alcohol and co2. Distillation: separating the alcohol out of the product.

55
Q

Alcohol absorption and transport

A

Alcohol is absorbed through the GI tract by simple diffusion (20% in stomach, 80% in small intestine). It then disperses through the body, damages cell proteins, and can’t be stored, so it takes priority as a fuel source.

56
Q

Alcohol dehydrogenase pathway (ADH)

A

Takes place in the stomach and liver (mostly liver). It is used for low to moderate intake levels. It metabolizes about 90% of alcohol.

57
Q

Microsomal ethanol oxidizing system (MEOS)

A

Takes place in the liver, and is for moderate to excessive intake. Its role is to increase in importance with increasing alcohol intake levels.

58
Q

Alcohol breakdown

A

Alcohol –> acetaladehyde (via alcohol dehydrogenase) –> Acetyl-CoA (via aldehyde dehydrogenase) –> CO2, H20, energy, and fatty acid

59
Q

Alcohol’s effects on the brain

A

Sedates inhibitory nerves (CNS depressant), death of liver and brain cells, depression of antidiuretic hormone (ADH) which results in loss of body water and minerals, makes you think boys are attractive that aint

60
Q

Roles of the Liver

A

Liver is used for nutrient storage, protein and enzyme synthesis, metabolism of protein, fats, and carbs, detoxification, and drug metabolism

61
Q

Progression of alcohol-induced liver disease:

A

steatosis to alcoholic hepatitis to cirrhosis

62
Q

Steatosis

A

(fatty liver), usually reversible

63
Q

Alcoholic hepatitis

A

(inflammation of liver cells), leading to nausea, poor appetite, vomiting, fever, pain, and jaundice. Usually reversible.

64
Q

Cirrhosis

A

(loss of functioning hepatocytes), leading to decreased production of blood proteins, ascites, and poor nutritional status; irreversible

65
Q

Wernicke-Korsakoff syndrome

A

Result of alcoholism. Deficiency in thiamin (vitamin B1), because you lose water-soluble vitamins readily.

66
Q

Alcohol abuse

A

(at least one of the following)
Failing to fulfill major responsibilities at work, school, or home
Drinking when it is physically dangerous (e.g., driving)
Having recurring alcohol-related legal problems
Having social or relationship problems that are worsened by alcohol intake

67
Q

Alcohol dependency (alcoholism)

A 
Craving
Loss of control
Withdrawal symptoms (e.g., nausea, sweating, anxiety, shaking)
Tolerance
Unsuccessful attempts to cut down on alcohol use
Genetic influences
Effect of gender
Age of onset of drinking
Ethnicity 
Mental health
68
Q

Naltrexone (ReVia)

A

blocks craving for alcohol and pleasure of intoxication

69
Q

Acamprostate (Campral)

A

acts on neurotransmitter pathways to decrease the desire to drink

70
Q

Disulfiram (Antabuse)

A

causes physical reactions (vomiting) with alcohol consumption

71
Q

Microbiome

A

Community of microbes that reside on or in the human body (bacteria, fungi, viruses)f

72
Q

Commensal relationships

A

We get as much from them as they get from us (both parties are benefiting)

73
Q

What factors influence microbial community composition?

A

Genetics, diet, age/ecological succession (changes over time)

74
Q

Gut microbiome

A

Mostly in the colon, competitive exclusion of pathogens, immune regulation, gut epithelial development, production of certain vitamins

75
Q

What vitamin should you give your baby a shot of?

A

Vitamin K (recommended within first 6 hours because babies are born with low levels)

76
Q

Microbiota and obesity

A

Obese= less baceroides and more firmicutes in the gut. Cause or effect?

77
Q

What do intestinal bacteria do?

A

Gas production, keep gut tissue healthy, keep immune system functioning, prevent disease, prevent weight gain

78
Q

Antibiotics and gut microbiota

A

Decreased diversity, increased numbers of resistant species, colonization of existing niches by new constituents (loss of competition, changes in nutrient environment favor different species)

79
Q

Probiotics

A

live organisms that when administered in adequate amounts, confer a health benefit to the host.

80
Q

Prebiotics

A

The selective stimulation of growth and/or activities of one or a limited number of microbial genus/species in the gut microbiota that confer health benefits to the host

81
Q

Probiotics and prebiotics

A

They are supplements, so not subject to FDA controls

82
Q

Coprophagy/fecal transplants

A

Taking shit from a healthy person and shoving it up a sick persons ass to cure a disease (or giving them a pill form)

83
Q

Clostridium difficile (C. diff)

A

Spore-forming bacteria that causes abdominal pain, bloating, and diarrhea. Super contagious, usually get it at a hospital if you were put on antibiotics.

84
Q

Exercise benefits

A

Keeps you healthy, extends lifespan, great for cardiovascular health, reduces blood pressure, aids in weight loss/control, increased muscle mass, improved GI tract, improves sleep, improves immune function, reduces risk of many cancers, etc.

85
Q

EPOC

A

Excess post-exercise oxygen consumption after high intensity activities. We need oxygen to completely break down food for energy, so increased oxygen consumption after exercise means we’re still losing calories after we have stopped exercising.

86
Q

Muscle glycogen

A

Retains glycogen for own use. Epinephrine (adrenaline) is the hormone that stimulates muscle glycogen breakdown

87
Q

Liver glycogen

A

Replenishes blood glucose which is also used by the muscle. Glucagon is the hromone that stimulates liver glycogen breakdown.

88
Q

Anaerobic use of fuel

A

Oxygen not needed, quick energy, muscle glycogen reserves (partial breakdown of glucose- glycolysis only)

89
Q

Aerobic use of fuel

A

Energy from glucose (full breakdown- glycolysis, TCA, and ETC) and fatty acids

90
Q

Fatigue and exercise

A

Fatigue is caused by lack of glycogen, drop in muscle pH, availability of immediate biochemical energy, and muscle cells’ calcium or potassium levels

91
Q

Lipid fuel for physical activity

A

Can use muscle fat and adipose tissue. Epinephrine (adrenaline) causes release of fatty acids from storage. It is a form of aerobic metabolism (light/moderate= fat burning, high= switch to glucose)

92
Q

Protein for building muscles

A

Muscle protein synthesis: occurs up to two days after activity, muscle cells only build proteins as needed.

93
Q

Iron

A

Iron needs to be present to deliver oxygen to working muscles. Deficiencies compromise aerobic work capacity (get tired easily). Vitamin C improves iron absorption.

94
Q

Performance diet

A

nutrient density, carbs (esp those high in nutrients), and protein

Nutrition bullshit (2 decks)

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