Chapter 1 exam Flashcards
1
Q
function of macronutrients
A
energy
structure
allows us to move
2
Q
what percentage of our bodies are made up of the macronutrients
A
oxygen 65%
carbon 18%
hydrogen 10%
nitrogen 3%
3
Q
4 types of carbs
A
- monosaccharides
- disaccharides
- oligosaccharides
- polysaccharides
4
Q
what are the 6-carbon sugars
A
glucose
fructose
galactose
5
Q
what is another name for glucose
A
dextrose
6
Q
- What is glucose
- food sources of glucose
- function
A
- blood sugar
- fruits and grains
- immediate response to energy
7
Q
what nutrient do we use at rest
A
fat is used at rest
8
Q
what is gluconeogenesis
A
making glucose from non carb sources in the liver
9
Q
Fructose (levulose)
- sources
- functions
A
- honey and fruits
2. conversion into glucose
10
Q
Galactose
A
- cannot eat it, pre cursor to lactose
2. function is conversion into glucose for energy
11
Q
3 disaccharides
A
- sucrose
- lactose
- maltose
12
Q
sucrose
A
glucose +fructose
found in sugar and honey
25% of total caloric intake in US
13
Q
Lactose
A
glucose + galactose
not a sweet flavor
14
Q
maltose
A
glucose + glucose
found in cereals and germinating grains
15
Q
food source of oligosaccharides
A
seed legumes
16
Q
what is the form of stored energy
A
calories
17
Q
2 classifications of polysaccharides
A
- plant: starches and fiber
2. animal: glycogen
18
Q
Starch
- what kind of carb
- function
- sources
- types
A
- complex carbs
- function in plants is storage
- rice, bread, and potatoes
- amylopectin(highly branched monosaccharide linkage)
amylose( straight chain of glucose units twisted into a helical coil)
19
Q
Fiber
- type of polysaccharide
- type of material
- types
A
- non starch structural polysaccharide
- fibrous material (no nutrients or calories)
- soluble gums and pectins
insoluble cellulose hemicellulose and lignin
20
Q
role of fiber
A
- water retention
- helps keep things moving
- helps prevent diarrhea
- binding and diluting chemicals
21
Q
when intaking fiber, what has decreased rates in terms of health issues
A
- obesity
- insulin resistance
- metabolic system
- systemic inflammation
22
Q
why does fiber intake help with obesity
A
- soluble fiber helps keep you full longer
2. insoluble fiber takes up a lot of room in the stomach`
23
Q
recommended fiber intake
A
14 grams per 1000 cals consumed
25/38 grams
24
Q
what happens if you intake too much fiber
A
- nutrient deficiency
- abdominal discomfort
- caloric deficiency
25
function of glycogen in animals
storage of carbs in the muscle and liver
26
function of muscle glycogen
major source of energy during exercise
27
function of liver glycogen
during exercise, glygogenolysis
28
role of insulin
decreases blood sugar and is triggered by pancreatic beta cells
29
role of glucagon
raises blood sugar and is triggered by pancreatic alpha cells and liver glycogenolysis
30
how much glycogen do we store in our bodies
15g/kg BW
31
what is the recommended intake of carbs
45-65% of diet
32
what are the 2 main functions of carbs
1. energy source
| 2. fuel source for CNS
33
3 types of lipids
1. simple lipids: body fat/adipose
2. compound lipids: store in bloodstream
3. derived lipids: make from simple and compound
34
types of simple lipids
1. saturated FA
2. Unsaturated FA
3. polyunsaturated
35
sources of saturated fatty acids
coconut oil, butter, animal sources
solid at room temp
36
unsaturated FA
found in plant sources
healthier for you
liquid at room temp
37
list from most healthy to least healthy the different types of simple lipids
1. polyunsaturated
2. monounsaturated
3. saturated
4. hydrogenated
38
why should we eat omega 3's
prevent
heart disease
inflammation
lipid profile
39
what type of cholesterol does saturated fat have
LDL
40
why are trans fats bad
the arterial walls stiffen
41
what are HDL
```
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
LDL
low density lipoprotein
80% lipid
-carries cholesterol to artery walls
-saturated and trans fat
43
VLDL
very low density lipoprotein
| 95% lipid
44
derived lipids
formed form simple/compound lipids
| -cholesterol
45
what is endogenous cholesterol and exogenous cholesterol
endogenous: make from our lipoproteins in liver
exogenous: obtained from plants
46
function of cholesterol
1. plasma membrane
2. precursor to vit D
3. precursor for sex hormones
4. synthesize bile
47
how to treat atherosclerosis
reduce LDL and increase HDL and reduce cholesterol
48
recommended lipid intake
20-35% total calories
| -400-700 calories
49
role of lipids in the body
1. energy
2. protection of vital organs
3. insulation
4. transport medium
50
what are our average protein stores in the body
10-12 kg within muscle mass
51
what are the essential amino acids
1. lysine
2. threonine
3. leucine
4. histodine (only for kids)
52
what are the non essential amino acids
1. alanine
2. arganine
3. cysteine
53
what is a complete protein source and the source
it contains all amino acids in the correct amount
| get them from animals
54
what is an incomplete protein source
missing some amino acids or not in the right amount
| get them from plant sources
55
what happens if you consume too much protein
it harms the liver and it is not stored as extra muscle mass
56
recommended intake of protein
10-35% calories
| 200-700 calories
57
role of protein in the body
```
muscle and visceral tissue
blood plasma(blood clotting)
```
58
define micro-nutrients
small quantities of vitamins and minerals that facilitate energy transfer and tissue synthesis
59
Vitamins info
- don't supply energy
- don't contribute to body mass
- body can't produce them
60
what are the fat and water soluble vitamins that we are concerned about
Fat Soluble: ADEK
| Water Soluble: C and B complex
61
what are fat soluble vitamins
they are vitamins that are dissolved and stored in fat
62
Vitamin A
1. functions
2. food sources
3. Toxicity
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
Vitamin D
1. functions
2. Sources
3. Toxicity
4. deficiencies
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
Vitamin E
1. function
2. sources
3. toxicity
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
Vitamin K
1. where is it produced
2. functions
3. sources
4. toxicity
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
what do water soluble vitamins do
- act as coenzymes
- pair with amino acids
- form active enzymes
67
can we store water soluble vitamins
no, and we cannot get toxicity from them either
68
what vitamin does vitamin C react with to become a synergistic pair
iron
69
Vitamin C
1. functions
2. sources
1. antioxidant, helps prevent heart disease, cancer, wound healing, bone formation, enhances iron absorption
2. citrus fruits
70
B Vitamins
1. functions
2. sources
3. deficiencies
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
what percent of our body mass is minerals
4%
72
what are the major minerals
sodium
phosphorous
magnesium
calcium
73
trace minerals
iron
potassium
manganese
74
what is the role of minerals in the body
1. structure
2. metabolism
3. physiologic function: heart rate, muscular contractility, neural conduction, pH balance
75
define bioavailability
```
how we absorb/utilize substances
factors include:
1. type of food,
2. mineral mineral interaction
3. vitamin-mineral interactions
4. fiber-mineral interactions
```
76
Calcium
1. how much do we need
2. function
3. deficiency
1. 1000mg/day
2. functions: store in skeletal system, muscle function, blood clotting, nerve transmission, blood pressure regulation
3. osteoporosis, osteopenia
77
how to prevent osteoporosis
1. adequate dietary calcium and vitamin D
2. diverse fruits and veggies
3. don't consume a lot of soda
4. exercise
78
Phosphorus
1. function
2. sources
3. deficiency
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
Magnesium
1. functions
2. sources
3. deficiency
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
Iron
| 1. sources
animal sources, beans and legumes
