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Chapter 1 exam Flashcards

1
Q

function of macronutrients

A

energy
structure
allows us to move

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2
Q

what percentage of our bodies are made up of the macronutrients

A

oxygen 65%
carbon 18%
hydrogen 10%
nitrogen 3%

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3
Q

4 types of carbs

A
  1. monosaccharides
  2. disaccharides
  3. oligosaccharides
  4. polysaccharides
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4
Q

what are the 6-carbon sugars

A

glucose
fructose
galactose

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5
Q

what is another name for glucose

A

dextrose

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6
Q
  1. What is glucose
  2. food sources of glucose
  3. function
A
  1. blood sugar
  2. fruits and grains
  3. immediate response to energy
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7
Q

what nutrient do we use at rest

A

fat is used at rest

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8
Q

what is gluconeogenesis

A

making glucose from non carb sources in the liver

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9
Q

Fructose (levulose)

  1. sources
  2. functions
A
  1. honey and fruits

2. conversion into glucose

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10
Q

Galactose

A
  1. cannot eat it, pre cursor to lactose

2. function is conversion into glucose for energy

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11
Q

3 disaccharides

A
  1. sucrose
  2. lactose
  3. maltose
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12
Q

sucrose

A

glucose +fructose
found in sugar and honey
25% of total caloric intake in US

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13
Q

Lactose

A

glucose + galactose

not a sweet flavor

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14
Q

maltose

A

glucose + glucose

found in cereals and germinating grains

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15
Q

food source of oligosaccharides

A

seed legumes

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16
Q

what is the form of stored energy

A

calories

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17
Q

2 classifications of polysaccharides

A
  1. plant: starches and fiber

2. animal: glycogen

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18
Q

Starch

  1. what kind of carb
  2. function
  3. sources
  4. types
A
  1. complex carbs
  2. function in plants is storage
  3. rice, bread, and potatoes
  4. amylopectin(highly branched monosaccharide linkage)
    amylose( straight chain of glucose units twisted into a helical coil)
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19
Q

Fiber

  1. type of polysaccharide
  2. type of material
  3. types
A
  1. non starch structural polysaccharide
  2. fibrous material (no nutrients or calories)
  3. soluble gums and pectins
    insoluble cellulose hemicellulose and lignin
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20
Q

role of fiber

A
  1. water retention
  2. helps keep things moving
  3. helps prevent diarrhea
  4. binding and diluting chemicals
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21
Q

when intaking fiber, what has decreased rates in terms of health issues

A
  1. obesity
  2. insulin resistance
  3. metabolic system
  4. systemic inflammation
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22
Q

why does fiber intake help with obesity

A
  1. soluble fiber helps keep you full longer

2. insoluble fiber takes up a lot of room in the stomach`

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23
Q

recommended fiber intake

A

14 grams per 1000 cals consumed

25/38 grams

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24
Q

what happens if you intake too much fiber

A
  1. nutrient deficiency
  2. abdominal discomfort
  3. caloric deficiency
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25
Q

function of glycogen in animals

A

storage of carbs in the muscle and liver

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26
Q

function of muscle glycogen

A

major source of energy during exercise

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27
Q

function of liver glycogen

A

during exercise, glygogenolysis

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28
Q

role of insulin

A

decreases blood sugar and is triggered by pancreatic beta cells

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29
Q

role of glucagon

A

raises blood sugar and is triggered by pancreatic alpha cells and liver glycogenolysis

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30
Q

how much glycogen do we store in our bodies

A

15g/kg BW

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31
Q

what is the recommended intake of carbs

A

45-65% of diet

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32
Q

what are the 2 main functions of carbs

A
  1. energy source

2. fuel source for CNS

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33
Q

3 types of lipids

A
  1. simple lipids: body fat/adipose
  2. compound lipids: store in bloodstream
  3. derived lipids: make from simple and compound
34
Q

types of simple lipids

A
  1. saturated FA
  2. Unsaturated FA
  3. polyunsaturated
35
Q

sources of saturated fatty acids

A

coconut oil, butter, animal sources

solid at room temp

36
Q

unsaturated FA

A

found in plant sources
healthier for you
liquid at room temp

37
Q

list from most healthy to least healthy the different types of simple lipids

A
  1. polyunsaturated
  2. monounsaturated
  3. saturated
  4. hydrogenated
38
Q

why should we eat omega 3’s

A

prevent
heart disease
inflammation
lipid profile

39
Q

what type of cholesterol does saturated fat have

40
Q

why are trans fats bad

A

the arterial walls stiffen

41
Q

what are HDL

A 
high density lipoprotein
20%lipid
50% protein
20% cholesterol
-protects against heart disease
-reverses cholesterol transport
-pick up cholesterol from arterial walls
-unsaturated
-exercise
-males need 40mg/dL
-females need 50mg/dL
42
Q

LDL

A

low density lipoprotein
80% lipid
-carries cholesterol to artery walls
-saturated and trans fat

43
Q

VLDL

A

very low density lipoprotein

95% lipid

44
Q

derived lipids

A

formed form simple/compound lipids

-cholesterol

45
Q

what is endogenous cholesterol and exogenous cholesterol

A

endogenous: make from our lipoproteins in liver
exogenous: obtained from plants

46
Q

function of cholesterol

A
  1. plasma membrane
  2. precursor to vit D
  3. precursor for sex hormones
  4. synthesize bile
47
Q

how to treat atherosclerosis

A

reduce LDL and increase HDL and reduce cholesterol

48
Q

recommended lipid intake

A

20-35% total calories

-400-700 calories

49
Q

role of lipids in the body

A
  1. energy
  2. protection of vital organs
  3. insulation
  4. transport medium
50
Q

what are our average protein stores in the body

A

10-12 kg within muscle mass

51
Q

what are the essential amino acids

A
  1. lysine
  2. threonine
  3. leucine
  4. histodine (only for kids)
52
Q

what are the non essential amino acids

A
  1. alanine
  2. arganine
  3. cysteine
53
Q

what is a complete protein source and the source

A

it contains all amino acids in the correct amount

get them from animals

54
Q

what is an incomplete protein source

A

missing some amino acids or not in the right amount

get them from plant sources

55
Q

what happens if you consume too much protein

A

it harms the liver and it is not stored as extra muscle mass

56
Q

recommended intake of protein

A

10-35% calories

200-700 calories

57
Q

role of protein in the body

A 
muscle and visceral tissue
blood plasma(blood clotting)
58
Q

define micro-nutrients

A

small quantities of vitamins and minerals that facilitate energy transfer and tissue synthesis

59
Q

Vitamins info

A
  • don’t supply energy
  • don’t contribute to body mass
  • body can’t produce them
60
Q

what are the fat and water soluble vitamins that we are concerned about

A

Fat Soluble: ADEK

Water Soluble: C and B complex

61
Q

what are fat soluble vitamins

A

they are vitamins that are dissolved and stored in fat

62
Q

Vitamin A

  1. functions
  2. food sources
  3. Toxicity
A
  1. function is vision, builds and maintains epithelial tissue
  2. orange foods and leafy greens
  3. Toxicity in children includes bone swelling, weight loss, dry-itchy skin
    Toxicity in adults includes nausea, diarrhea, headaches, hair loss
63
Q

Vitamin D

  1. functions
  2. Sources
  3. Toxicity
  4. deficiencies
A
  1. functions: gene regulation, bone growth
  2. sources: dairy, grains, fish when you eat the bones, sunlight
  3. toxicity: children: calcium deposits, heart and kidney damage, mental retardation
    Adults: vomiting, diarrhea, and weight loss
  4. deficiencies: osteoporosis and rickets (osteomalacia)
64
Q

Vitamin E

  1. function
  2. sources
  3. toxicity
A
  1. function: antioxidant, blunts free radicals, helps prevent heart disease and cancer
  2. sources: leafy greens, nuts, seeds, and corresponding oils
  3. toxicity is very rare, but can develop anemia
65
Q

Vitamin K

  1. where is it produced
  2. functions
  3. sources
  4. toxicity
A
  1. produced in gut bacteria
  2. function: blood clotting
  3. sources: leafy greens
  4. Toxicity is not an issue unless you take prescription meds
66
Q

what do water soluble vitamins do

A
  • act as coenzymes
  • pair with amino acids
  • form active enzymes
67
Q

can we store water soluble vitamins

A

no, and we cannot get toxicity from them either

68
Q

what vitamin does vitamin C react with to become a synergistic pair

69
Q

Vitamin C

  1. functions
  2. sources
A
  1. antioxidant, helps prevent heart disease, cancer, wound healing, bone formation, enhances iron absorption
  2. citrus fruits
70
Q

B Vitamins

  1. functions
  2. sources
  3. deficiencies
A
  1. function: energy and metabolism, neuromuscular function, hormone formation, energy released, blood formation
  2. sources: meat, legumes, beans
  3. anemia, neurological disorders, fatigue, depression
71
Q

what percent of our body mass is minerals

72
Q

what are the major minerals

A

sodium
phosphorous
magnesium
calcium

73
Q

trace minerals

A

iron
potassium
manganese

74
Q

what is the role of minerals in the body

A
  1. structure
  2. metabolism
  3. physiologic function: heart rate, muscular contractility, neural conduction, pH balance
75
Q

define bioavailability

A 
how we absorb/utilize substances
factors include:
1. type of food,
2. mineral mineral interaction
3. vitamin-mineral interactions
4. fiber-mineral interactions
76
Q

Calcium

  1. how much do we need
  2. function
  3. deficiency
A
  1. 1000mg/day
  2. functions: store in skeletal system, muscle function, blood clotting, nerve transmission, blood pressure regulation
  3. osteoporosis, osteopenia
77
Q

how to prevent osteoporosis

A
  1. adequate dietary calcium and vitamin D
  2. diverse fruits and veggies
  3. don’t consume a lot of soda
  4. exercise
78
Q

Phosphorus

  1. function
  2. sources
  3. deficiency
A
  1. skeletal system support, phospholipid production, metabolism
  2. leafy greens, bananas, meats/seafood, nuts and seeds
  3. deficiency is weakness and demineralization
    - excess results in Phossy Jaw and erosion
79
Q

Magnesium

  1. functions
  2. sources
  3. deficiency
A
  1. maintains blood pressure, muscular strength, enzyme formation, regulates cell growth, glucose metabolism
  2. leafy greens bananas
  3. deficiencies include growth failure, behavior disturbances and diarrhea
80
Q

Iron

1. sources

A

animal sources, beans and legumes

Human Nutrition (3 decks)

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