ch 11 Nutrition Flashcards
examples of macronutrients and micronutrients
macronutrients (eg carbs, protein, fats and oils)
micronutritient like vitamins and minerals also needed
examples of disaccharides
what are complex carbs
o Table sugar or sucrose is a disaccharide of glucose and fructose
o Complex carbs=starches-found in whole grain products and keep person feeling full longer as they take longer to dgest
approx what % of caloric intake should be carbs
45-65% of calories in a day should be carbs
how many amino acids are there and what are the ones called that our bodies cant make (in gen)
20 diff kinds of amino acids of which
we are unable to produce 8 (““essential amino acids”” that must be acquired through food)
what % of cals should be from protein
o 10-35% of ddaily cals should come from high quality proteins
difference between fats and oils
o Fats are lipids of animal origin like butter or lard that are solid at room temp
o Oils are lipids of plant origin like corn oil that are liquids at room temp
what boy processes, fxs are lipids nec for
o Lipids are nec for LT energy storage, insulation, protective padding around internal organs and assistance w nutrient absorption
o Theyre nec for processing of Vits ADEK and are nec to make compounds eg steroid hormones
or vitamin DAKE…like drake but with no R. I dont know how drake relates to vitamins..
% of cals that should be from lipids
o 20-35% of cals should be healthy fats and oils
gen fx of vitamins
o Vitamins act as regulators and help the body use energy
from fig 11-1 on p 251
which areas get less than 10% of cals from protein
some asian/western pacific countries
parts of central africa and western africa
how many quarts of water do peope lose a day through urinating, swating exhalation
2-3 qts
fig on p 253
which countries/areas get over 35% of their cals from fat
N america
most of europe
australia
what is folate? aka?
key functions?
how often to take it?
aka folic acid or vit B9
nec for cell production, growth, RBC production
must be taken daily because cant be stored
who is vit B9 so essential so essential for and why
women of childbearing age must make sure to have lots
def can cause neural tube defects in dev fetuses eg anencephaly or spina bifida
what is anencephaly and what is spina bifida
anencephaly is fatal condition where brain doesnt dev
spina bifida the spinal cord doesnt dev properly
what is vit c nec for and what are the problems of deficiency
o Vit C is essential antioxidant that dec free radicals and helps body absorb iron and make collagen
also helps with metabolism, immune fx
can get scurvy: bone pain, beeding gums, loose tooth
biotin or vit B _
key fx
problems of def
7
metabolism
skin rash and mental change
niacin or vit B _
key fx
problems or def
B3
metb, skin health, digestive and nervous sys fx
pellagra: dark, peeling rash on skin exposed to sun, diarrhea, mental changes
pantothenc acid or vit B _
fx
deficiencies
B5
metb, RBC prod
paresthesia
pyridoxine or vit B _
fx
def
B6
cell prod
anemia or mental changes
thiamine or vit B _
fx
def
B 1
metb, nerve fx
beriberi: weakness, arrythmias, heart failure
vit A aka
fx
def
retinol and carotene
eye, skin and bone
inc suscept to infect and death, night blindness, blindness
riboflavin aka vit B _
vit b 2
metb, skin and eye health
cracked lips, mouth and throat sores, scaly skin
vit B12
cell prod
anemia and mental changes
vit D nec for
def
bone growth and health
rickets in kids: bowed legs or knock knees, spinal deformities, swollen bones in wrists, muscle weakness
osteomalacia in adults: bone pain, fractures, muscle weakness
vit E
antioxidant
anemia
vit k
blood clotting
bleeding disorders
which mineral promotes wound healing
zinc
which mineral is nec for strong bones and healthy teeth
how do we get it
is there a limit
fluoride
so some communities add fluoride to water
o Fluoride can cause weak bones and teeth if excess fluoride (fluorosis) replaces some of the calcium in teeth, stains teeth brown and causes teeth to become pitted or break
i didnt bother with the table of mineral deficiencies on pg 256
.
ich vit deficiencies cause pellagra beriberi rickets osteomalacia
pellagra-Niacin or vit B 3
beriberi-thiamine or vit B1
rickets-vit D
osteomalacia-vit D