Chapter 1- Nutrients Flashcards
1
Q
what is nutrition ?
A
the total of the processes of ingestion, digestion, absorption and metabolism of food
2
Q
what is a nutrient ?
A
a substance found in food that performs one or more specific functions in the body
3
Q
on which days should fiber be consumed for athletes
A
training days
4
Q
when should fiber be avoided for athletes and why
A
the day of and during a race because it reduces performance
5
Q
what are the six main nutrients ?
A
carbohydrates fats proteins vitamins minerals water
6
Q
what nutrient mainly promotes growth and development?
A
proteins
7
Q
what nutrient mainly provides energy
A
carbs
8
Q
what nutrients are micronutrients
A
vitamins and minerals
9
Q
which 3 nutrients mainly regulate metabolism ?
A
vitamins, minerals, and proteins
10
Q
how are macronutrients defined ?
A
need more than a few grams/day
11
Q
how are micronutrients defined ?
A
need less than 1g a day
12
Q
what elements do carbohydrates consist of ?
A
carbon and hydrogen
13
Q
what is the general formula for carbs
A
(CH2O)n
14
Q
a large percentage of carbs is from which carb in the Western world ?
A
sugar
15
Q
what are the main ingredients of sports drinks ?
A
glucose and glucose polymers
16
Q
what are the three functions of carbs
A
energy to muscle
energy to the brain (main source)
storage form of energy
17
Q
what forms can starch have
A
amylose and amylopectin
18
Q
what is the carb intake percentage in Western diet vs athletes
A
Western diet: 40-50%
athletes: over 60%
19
Q
what are the three main categorizations of saccharide carbs
A
mono, di, poly
20
Q
what are the three main monosaccharides and what do they do
A
glucose= blood sugar fructose= mostly in fruit galactose= breaks down into lactose
21
Q
what are the three main disaccharides and what do they consist of
A
maltose= glucose + glucose sucrose= glucose + fructose lactose= glucose + galactose
22
Q
what are three examples of polysaccharides ?
A
starch, glycogen, fiber
storage forms of carbs
23
Q
what is the function of starch
A
storage of carbs in plants
24
Q
what is the carb storage form in animals
A
glycogen
25
what are the two places that glycogen is stored
liver and muscles
26
can fiber be digested in humans
no
27
what are the two categories of fiber? describe them
soluble fiber and insoluble
28
how does soluble fiber affect cholesterol
lowers it
29
what does soluble fiber do to the gut bacteria ?
maintain it
30
how does soluble fiber affect satiety
increases it, therefore can help in weight loss
31
how does soluble fiber affect digestion
delays gastric emptying
32
what does insoluble fiber do in the intestine
adds bulk and helps retain water due to its water-attracting properties
33
insoluble fiber reduces the risk of which 4 GI diseases
constipation, hemorrhoids, diverticulosis, diverticulitis
34
what is diverticulosis
pockets in gut from excessive pressure on intestine walls; asymptomatic
35
what are the symptoms of diverticulosis
it is asymptomatic
36
what is diverticulitis
bacteria buildup, inflammation
37
how do you treat diverticulitis
slowly increase insoluble fiber intake
38
why would insoluble fiber reduce the risk of colon cancer
fiber attracts water and residue, therefore more cleaning up toxins
39
what is the recommended fiber per day for males (2 age groups)
19-50 years 38g
| >50 years 30 g
40
what is the recommended fiber per day for females (2 age groups)
19-50 years 25g
| >50 years 21g
41
why don't a lot of people meet fiber requirements ?
bc they don't know about them, and we eat a lot of processed food
42
what is specific about the structure of a saturated fat
all single bonds between the CH2
43
what is specific about the structure of a monounsaturated fat
one double bond between the CH2
44
what is specific about the structure of a polyunsaturated fat
several double bonds between the CH2
45
why is the trans fat arrangement bad for health
associated with cardiovascular disease and banned
46
what do triglycerides consist of ?
glycerol backbone and 3 fatty acids
47
what is a fancier word for omega 6
linoleic acid
48
what is a fancier word for omega 3
alpha linolenic acid
49
name 5 things that contains linoleic acid
```
sunflower oil
safflower oil
corn oil
soy oil
peanut oil
```
50
name 5 things that contains alpha linolenic acid
```
flaxseeds
soybeans
walnuts
canola oil
seafood
```
51
linoleic acid- why is it named like that ?
first double bond on 6th carbon from methyl end
52
what is the code for linoleic acid
18:2 w6
53
what is the code for alpha linolenic acid
18:3 w3
54
alpha linolenic acid: why is it named like that ?
first double bond on 3rd carbon from methyl end
55
what is adequate essential fatty acid intake for males (2 age group)
19-50 17g/day
| 50+ 14g/day
56
what is adequate essential fatty acid intake for females (2 age groups)
19-50 12g/day
| 50+ 11g/day
57
what is the adequate essential fatty acid intake for people male and female under 19?
male 1.6g/day
| female 1.1g/day
58
what is the AMDR for linoleic acid (EFA)
5-10% total kcal
59
what is the AMDR for alpha linolenic acid (EFA)
0.6-1.2% total kcal
60
what are the two ways to prescribe adequate intake ?
g/day or %kcal (AMDR)
61
which is more individualized ? g/day or AMDR ?
AMDR
62
what will baby have with a fatty acid deficiency ?
dermatitis, eczema
63
are fatty acids hydrophobic ?
yes
64
does fiber work as a laxative ?
yes
65
can humans make essential fatty acids ?
no which is why omega 6 and omega 3 nutrition is so important
66
order chylomicrons, VLDL, LDL, HDL by density
chylomicron < VLDL
67
what do chylomicrons do
transport fat into liver
68
what does liver VLDL do
delivers fat to muscles and tissues
69
what does LDL do
VLDL becomes LDL (becomes denser by collecting fatty acids and bringing them to muscles)
70
what does HDL do
produced by liver, collects fats, therefore "good due to its function"
71
what is the function of lipids in the body's anatomy ?
cushioning: organs encased in fat layer to be protected
72
what is the function of lipids in transport ?
transport of fat-soluble vitamins
73
why will a fat-free diet affect vitamin deficiency ?
because fat is responsible for transporting fat-soluble vitamins
74
what is the function of fat in a cell ?
cell membranes
75
how does fat affect digestion ?
precursor for bile
76
fat is a precursor/ involved in the formation of two things:
hormones (steroid)
| eicosanoids (vasodilation and vasoconstriction)
77
a low fat diet can have what kind of lipid profile effect ?
increased LDL and decreased HDL, predisposing to CHD
78
can all lipids be used for fuel ?
no
79
which lipids can be used for fuel ?
fatty acids and triglycerides
80
what is the avg North American fat intake ?
35%
81
what lipid is mostly consumed by North Americans?
95% triglycerides
82
where is cholesterol mostly synthesized ?
liver
83
the liver synthesized how much cholesterol per day ? when will that amount increase
0.5-2.9 g/day
| more in vegan diet
84
where do we get cholesterol from in our diet
animal based foods (4% of diet)
85
how many different amino acids are there ?
20
86
how many aa are essential or non essential ?
11 nonessential
| 9 essential
87
what distinguishes aa properties ?
side chains
88
what are the 4 molecules attached to the carbon in aa ?
amine (NH2), H, carboxyl (COO-), side chain
89
which nutrient provides structure to all cells in the human body, including organelles and cytoskeleton
protein
90
what is the link between protein and cancer ?
none
91
what is the main component of muscle skin and hair
protein
92
what is the range of recommendations for protein ?
0.8-1.2 g/kg BW
93
what is the range of recommendations for protein for athletes ?
endurance: 1.2-1.4 g/kg BW
resistance: 1.6-1.7g/kg BW
94
how many grams /day do we have of protein in our Western diet ? what are the implications ?
80g/day so more than enough
95
what are the effects of high protein diet on kidney function for healthy ppl ?
inconclusive research
96
in the case of preexisting kidney problems what dietary recommendation would you give
no high protein diet
97
do all proteins contain all the a.a ?
no
98
the adult body is what percent water
60
99
what % water in muscle
72
100
how much water should we have per day in fluids and in food
2-2.8L/d total
1-1.5L/d fluids
rest from food
101
water requirements are dependent on sweat rates therefore how would you know how much water you need depending on kcal expended ?
1 mL/kcal
102
athletes training in hot conditions need how many liters/day of water
15
103
vitamins have which element at their base ?
carbon (they are organic)
104
are minerals organic or inorganic ?
inorganic
105
how many vitamins are there
13
106
what are the two groups of vitamins
fat or water soluble
107
what vitamins are not considered essential?
D and K but body still doesn't make enough
108
after how many weeks will a vitamin deficiency start
3-4 weeks
109
what are three examples of macrominerals
Ca, Na, K
110
what are macromineral requirements
>100 mg/day or >0.01% body weight
111
what are micromineral requirements
<100 mg/day or <0.01 % body weight
112
what are three examples of microminerals
Fe, Se, Zn
113
what are the two main roles of vitamins and minerals
regulators in process of energy release from food
| cofactors in chemical reactions
114
are phytonutrients essential ?
no
115
what are 4 examples of phytonutrients
carotenoids, flavonoids, phytates, lignans
116
what is the main health benefit of phytonutrients
antioxidants
117
phytonutrients have an effet of which hormone ?
estrogen
118
which disease can be prvented by phytonutrients ?
cancer
119
how are phytonutrients different from vitamins ?
non essential therefore ppl will not develop deficiency
120
what is the main consequence of a low carb diet
fatigue
