Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

nutrition > chapter 4 - carbohydrates > Flashcards

chapter 4 - carbohydrates Flashcards

1
Q

what are carbohydrates

A

energy foods that can rapidly oxidized by body to release energy and heat

primary source of energy

ineepsnive and most abundant

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

carbs provide energy soruce of _________ calores for pls in US and up to _____ in areas where fats and proteins are scarce

A

half

80-100%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what are carbohydrates named for

A

carbon, hydrogen, oxygen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

function of carbohydrates

A

providing energy

1 g = 4 cal

stores half a day supply of carb in liver and muscles as glycogen

providing fiber

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what is protein-sparing action

A

when enough carb (50-100g) then proteins are spaired for primary function of building and repairing body tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what happens when there is not enough carb

A

body will resort to alt method to fuel itself using excess fat

during emergency need for energy fat oxidation is not complete, producing ketones which are acids that accumulate in blood and urine and results in ketosis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

how long does ketosis take to occur and what happn

A
  • ketones collect in blood
  • 3-4 days of eating <40g = ketosis in mind w sound health wh o arents pregnant
  • will feel less hungry
  • breath of a person in ketosis has the characteristic smell of nail polish remover.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what is ketoacidosis

A

level of ketones reach abn high level (usually in diabetic pt from not enough insulin, ill, or dehyrsates)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

food sources of carb

A

plant foods: cereal grains, legumes, veg, fruit, sugar, milk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

what are cereal grains

A
  • rice in Latin america, africa, asia, and US
  • wheat and corn in bread, cereal, pasta, snack foods in American and European diets
  • rue oats in bread and real in US and eurpe
  • contains vitamins, minerals, and some proteins
  • food producers in US usually enrich (replace lost nutrients through processing) w b vitamins (thiamine, riboflavin, niacin)wh
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what is fortification + ex

A

fortify (add nutrient never part of grain)

ex: folic acid to cereal grains to prevent neural defects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

carb in veg

A

potatoes, beets, peas, starchy beans (lima beans0< corn

green leafy veg = fiber

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

carb in fruit

A

fruit sugar, fiber, vitmain, and minerals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

carb in fruits

A

table sugar, syrup, honey, and sugar-rich foods such as desserts and candy

carb in form of sugar wo other nutrients, known as low-nutrient-dense foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

suggestiosn to eat fiber-rich diet

A

fresh foods ? processed foods
starchy beans and fruits and veg
whole grains (intact ones like brown rice, uionia, barley, cracked wheats, oats)
inc water inktae (6-8 glasses)
fiber from diet ? supplementaldivi

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

sion of carbs

A

monosaccharides, disaccharides, polysaccharides

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what are monosaccharides

A

simplest form
sweet, no digestion, directly into bloodstream from small intestine

include glucose, frucstoe and galactose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what is glucose

A

aka dextrose

carb alll other forms are converted to

found naturally in corn syrup and some fruits and veg

CND, RBC< and brain only use glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

what is fructose and galactose

A

fructose - levulose or fruit sugar, found in glucose in many fruits and in honey, sweetest of all monosaccharides

galactose - product of digesting milk, not naturally found

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what are disaccharides

A
  • pairs of glucose, fructose, galactose
  • must be changed to simple sugars y hydrolysis before absorption
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what is sucrose

A

glucose + fructose
- granulated, powder, brown sugar molasses
- sweetest and least expensive sugars
- sugar cane, sugar beets, sap from maple trees

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what is maltose

A

intermediary product in hydrolysis of starch
produced by enzyme action during digestion of starch in body
created during fermentation that produces alcohol
found in some infant formulas, malt beverage products, and bears
less sweet than glucose or sucrose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

what is lactose

A

sugar found in milk
not found in plants
help body absorb calcium
less sweet than monosaccharides or disaccharides

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

why is cheese okay for lactose intolerant ppl

A

in making hard cheese, milk seperates into curd (solid part) and whey (liquid) and lactose goes to whey

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

what are polysaccharides

A

complex carbs w many compounds of many monosaccharides

important polysaccharides are search, glcogen, and fiber

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

what is starch

A
  • found in grains and veg
  • storage form of glucose in plants
  • veg less starch then grain bc higher mositreu content
  • legumes are important source of starch + dietary fiber + proteins
  • take longer to digest so supply energy over longer period of timewhe
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

what are the parts of grain kernels

A

endosperm - central part, starch is priamrly found here
- tough out covering called bran (used in corase cereals and whole-wheat flour) (fiber)
- germ - smallest part of grain and rice source of b vitamins, vitamin E, minerals, and protein (used in whole wheat)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

what are intact grains

A

all three layers of grain present

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

what are whole grains

A

processed enough to imporve taste and digestibityl while having bran and germ partially intact

nutritionally superior to reifoined grains

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

what are refined grains

A

bran and germ layer removed , leaving only endosperms

less healthy, rapidly digested, quicker blood sugar responses

31
Q

what is glycogen

A

storage form of glucose
hormone glucagon converts glcugoen to glucose

32
Q

what is dietary fiber

A

aka roughage
indigestible bc cant be broken down by digestive enzymes
can be insoluble (cant disolve in water) or solubleex of sol

33
Q

ex of soluble fibers

A

gums pectins hemicellulouse mucilages

fruit (pectin) : apples peaches plums prunes banans
grains: oats barley legumes dried peas beans lentils

34
Q

examples of insoluble fibers

A

cellulose some hemicullulose and lignins

all veg, fruit, whole grains, brown rice, wild rice, wheat brain, nuts, seeds

35
Q

wwhat is cellulose

A

priamry source of dietary fibers

found in skin of fruits, leaves and stems of veg and legumes

highly processed foods contain little if any cellulose bc removed during processing

produceses bulk for stool but humans can’t digest cellulose

36
Q

what is hemicellulose

A

mainly found in whole-grain cereal

37
Q

what are lignins

A

woody part of vegetables such as carrots and asparagus or small seeds strawberries

not carbohydrates

binder in cell walls

38
Q

why is fiber considered helpful

A
  • lower blood glucose levels in t2d pt
  • prevent some colon cancers by moving waste materials through colon faster (reduce colons exposure time to carcinogens)
  • prevents constipaition, hemorrhoids, diverticular disease by sotening and increasing size of stool
  • Acts like a sponge, absorbing water to soften stools and help prevent constipation
  • Some fibers form gels that add bulk to stools which helps relieve diarrhea.
  • helps people who are trying to lose weight as fiber swells, the volume helps you feel full + Fiber slows the rate at which the stomach empties
  • Fibrous food sources are usually lower in calories than foods that are high in fat.
39
Q

optimatal rec for fiber vs us diet

A

rec: 20-35 g/ day

av US: 11g

40
Q

what percent of americans meet rec fruit and veg intake + what are they

A

fruit - 13.1%, 2 cups

veg: 8.9% - 2.5 cups

41
Q

issues w too much fiber

A

produce discomfort, flatulence, diarrhea, obstruct GI tract if >50 g

insoluble fiber binders (phyti acid or phytate) could prevent absorption of minerals like calcium iron zinc and magnesium

42
Q

ex of isolated fiber added to manufactured foods

A

inulin (from chicory root), maltodextrin, methylcellulose

43
Q

how much fiber in foods labeled high in fiber

A

at least 5g of fiber per serving

5% or less is low, 20% or more is considered high

44
Q

what enzymes convert disaccharides to monosaccharides

A

sucrase, maltase, lactase

45
Q

digestion of polysaccharides

A

cellulose wall broken down, starch changed to intermediate product (dextrin) then maltose then glucose

cooking can change starch to dextrin

digestion of starch begins in mouth where enzyme salivary amylase begins change starch to dextrin, then stomach jhuice, final small intestine w digestible carb to change to simple sugars

46
Q

what happens w amount of glucose reaching cells exceeded amount cells can use

A

gloucose converted to glycogen which is stored in liver and muscles (glycogen is subsequently broken down only from liver and released as glucose when needed for energy)

if more glucose then body can use or store then converted to fat

47
Q

insulin

A

glucose metabolism
secreted by islet of Langerhans in pancreas
maintains normal blood glucose at 70-110 mg/dL

48
Q

what is hyperglucemia

A

blood sugar ovever 126 mg.dL

49
Q

hypoglcyemia

A

<70 mg/dL

50
Q

only waste products of carb metblism (oxidation of glucose)

A

carbon dixodie and water

51
Q

how much carb per day

A

roughly 250 g/day

less than 10% from simple sugar (12 tsp)

52
Q

how much sugar according to AHA

A

<9 tsp for men and <6 tsp for women

53
Q

range of min carb per day to prevent ketosis

A

50-120 g

54
Q

what to rapidly digest carb (ex: simple refined sugars) result in

A

swings inblood sugar, insulin resistance, obesity, high bp, t2d, appetite-stimulating and thus cravings

55
Q

1 cup from the Fruit Group counts as:

A
  • 1 cup raw, frozen, or cooked/canned fruit; or
  • 1⁄2 cup dried fruit; or * 1 cup 100% fruit juice
56
Q

21⁄2 Cups
1 cup from the Vegetable Group counts as:

A
  • 1 cup raw or cooked/canned vegetables; or
  • 2 cups leafy salad greens; or * 1 cup 100% vegetable juice
57
Q

6 ounces 1 ounce from the Grains
Group counts as:

A
  • 1 slice bread; or * 1 ounce ready-to-eat cereal; or * 1⁄2 cup cooked rice, pasta, or cereal
58
Q

1 cup from the Dairy Group counts as:

A
  • 1 cup dairy milk or yogurt; or * 1 cup lactose-free dairy milk or yogurt; or
  • 1 cup fortified soy milk or yogurt; or
  • 11⁄2 ounces hard cheese
59
Q

1 ounce from the Protein
Foods Group counts as:

A
  • 1 ounce seafood, lean meat, or poultry; or
  • 1 egg; or * 1 Tbsp. peanut butter; or * 1⁄4 cup cooked beans, peas, or lentils
    3 cups
60
Q

functional fibers

A

isolated, nondigestible carbohydrates that have been proven to have beneficial effects on human health

extracted from plants or created in laboratory

61
Q

resistant starch

A

produced when cereals and grains are processed and baked

62
Q

total fibers

A

sum of dietary and functional fibers in a food

63
Q

functional foods

A

n food ingredients, such as fiber, are added to foods to provide health ben-efits beyond basic nutrition

64
Q

various types of fiber

A

cellulose, gum, beta glucan, psyllium, pectin

65
Q

glycogen is stored where

A

Two-thirds of your body’s glycogen is stored in your muscles for use as an energy source during muscular activity.

Your liver stores the remaining one-third of the glycogen for use by the rest of your body

66
Q

how is high-fructose corn syrup (HFCS) madce

A

converting about half of the glucose found in cornstarch into fructose.

67
Q

how much added sugar should someone consume in a day

A

10% of daily cal

from 2000 cal diet, 200 cal (1 tsp sugar is 16 cal so 12 tsp of sugar)

68
Q

recommended fiber intake for
- male age 14-50
- female 14-18
- women 19-50

A
  • 38 grams per day for males ages 14 through 50;
  • 26 grams per day for 14-to 18-year-old females; and
  • 25 grams per day for women ages 19 through 50
69
Q

glycemic index

A

measure of the speed at which various carbohydrates are digested into glucose, absorbed, and enter the bloodstream

70
Q

factors that influence glycemic index

A

Preparation methods, food combinations, and individual differences in metabolisms

  • time of day consumed
  • combinations of foods (ex: white bread compared to white bread + peanut butter)
71
Q

Low glycemic index (GI of 55 or less):

A

Most fruits and vegetables, beans, legumes, dairy products, and nuts

72
Q
  • Moderate glycemic index (GI 56 to 69):
A

White and sweet potatoes, corn, brown rice, couscous, rolled oats

73
Q
  • High glycemic index (GI of 70 or higher): Potatoes, rice, white bread, rice cakes, most crackers, bagels, cakes, candy, doughnuts, croissants, waffles, most packaged breakfast cereals
A

nutrition (21 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions