Chapter 5 Flashcards
6 Major Classes of Nutrients
- Carbohydrates
- Fats (lipids)
- Proteins
- Water
- Vitamins
- Minerals
A loss of what can produce muscle cramps and intolerance to heat?
Electrolytes
Carbohydrates
bodys most efficient source of energy, should be relied on to fill those needs
Examples of Antioxidants
Vitamin C
Vitamins E
Beat-carotene
examples of electrolytes
sodium, chloride, potassium, magnesium and calcium
Examples of Fat Soluble Vitamins
A, D, E, K
Found in fatty portions of foods and oils
Possible to consume excess amounts, can accumulate and lead to toxicity if the upper intake levels are exceeded
Examples of Water-Soluble Vitamins
Vitamin C
B-Complex Vitamins
Fiber
forms structural parts of plants and is not digested by humans
How many amino acids are most proteins made up of
20
how many mineral elements have a role in body function sea must be supplied in the diet?
More than 20
how much water makes up the body?
60-70%
Macronutrients (carbohydrates, proteins and fats)
absorbable components of food from which energy is derived
Micronutrients (vitamins, minerals and water)
Necessary for regulating normal body functions
Do not provide energy
Proteins
Make up the major structural components of the body
Needed for growth, maintenance and repair of all body tissues
Needed to make enzymes, many hormones and antibodies that help fight infection
saturated vs unsaturated fats
saturated
- derived mainly from animal sources
unsaturated
- subdivided into monounsaturated and polyunsaturated
- plants and liquid at room temp
Signs Shown with Anorexia Athletica
three major functions of nutrients
- the growth, repair and maintenance of all tissues
- the regulation of body processes
- The production of energy
Trans Fatty Acid (trans fat)
Increase risk of heart disease by boosting levels of bad cholesterol
Two Groups of Vitamins
- Fat-soluble vitamins - dissolved in fats and stored in the body
- Water-soluble vitamins - dissolved in watery solutions and not stored
Vitamin Deficiencies - Deficiency Disease
illness that results from a lack of any nutrient, especially those nutrients such as vitamins needed only in small amounts
What are antioxidants?
Prevent premature aging, certain cancers, heart disease and other health problems
Protects vital cell components
What are Electrolytes?
electrically charged ions dissolved in body water
what are the adequate intakes for men and women?
Men- 3 litres/day
Women - 2.2 litres/day
what are the different forms of carbohydrates?
simple
- sugars
complex
- starches and fiber
what are the important functions of calcium?
proper bone and teeth formation, blood clotting and muscle contraction
What are the two kinds of dietary fibers?
- Soluble
- gums and pectins (oatmeal. Legumes, some fruit) - Insoluble
- cellulose (whole grain breads and bran cereals)
What can binge-purge patterns of eating cause?
stomach rupture, disruption of heart rhythm and liver damage
What does exercise increase the need for?
Energy
What is Anorexia Athletica?
Specific to athletes
Several same factors as anorexia nervosa, without starvation
What is Anorexia Nervosa?
Distorted body image and a major concern about weight gain
Can become life threatening
Hyperactive, engaging in abnormal amounts of exercise
What is Beta-carotene?
plant pigment found in dark green, deep yellow and orange fruits and vegetables
* body can convert beta-carotene to vitamin A
What is Bulimia Nervosa?
Gorging with thousands of calories after a period of starvation and then purging through induced vomiting and fasting or the use of laxatives or diuretics
What is Female Athlete Trait Syndrome?
Potentially fatal, involving a combination of eating disorder, amenorrhea and osteoporosis
what is the most concentrated source of energy?
fats
What is the most essential of all nutrients and should be the greatest concern to athletes
WATER!!
What is the recommended amount of Fiber?
Women - 25g/day
Men - 38g/day
What is the recommended percentage of carbohydrates?
45-65%
What is the recommended percentage of fats?
20-30%
What is the recommended percentage of protein?
10-35%
what mineral plays a role in energy metabolism but is also combined with a protein to form hemoglobin?
Iron
what minerals are important for the transmission of nerve impulses?
sodium and potassium
where are minerals stored in the body?
liver and bones
Who does Bulimia Nervosa commonly affect?
Females
