chapter 5 Flashcards
lipids
- definition
- hydrophobic
- 1 type
category of compounds containing carbon, hydrogen and O2
- insoluable in water
- tryglycerides
4 functions of fat on foods
- give flaky texture to baked goods
- makes meat tender
- provide flavor and aroma
- contribute to satiety (makes you full)
5 functions of fat in body
- energy storage
- insulation
- transport of protein in blood
- cell membrane structure
- cushioning of organs
3 types of lipids found in foods and in your body
- tryglycerides
- phospholipids
- sterols
what is the basic unit of tryglycerides and phospholipids
a fatty acid
fatty acids
- definition
- over ___ different fatty acids
- can vary by 3 things
- chain of carbon and hydrogen atoms with acid group (COOH at one end)
- 20
- length of chain
- # of carbon bonds between them
- total # of double bonds
- length of chain
saturated fats
all carbon atoms are saturated with H atoms
monosaturated FA
- definition
- ex
1 double bond
-oliec acid (18 C)
how do you know if it is a omega 6/3 FA
count # of carbon until you get to double bond and assign it a name
saturated FA
- definition
- pack together loosely or tightly
- ___ at room temp
- all carbon bonded to hydrogen
- tightly
- solid
Unsaturated FA
- definition
- Less ___with ___
- ___ at room temp
- one or more double bonds between carbons
- saturated with hydrogen
- liquid
polyunsaturated FA
- definition
- ex
- more than 1 double bond
- essential FA linoleic and alpha linoleic acids (soy bean oil)
tryglycerides
- definition
- common or uncommon
- referred to as
- saturated fats have mostly ____
- unsaturated fats have mostly ___
- three FA connected to glycerol “backbone”
- most common lipid found in foods and body
- fat
- saturated FA
- unsaturated FA
Phospholipids
- definition
- head
- tail
- cell membranes made of
- major phosopholipid in cell membrane
- have glycerol backbone but 2 fatty acids and a phosphorus group
- phosphorus-containing head is hydrophilic
- fatty acid containing tail is hydrophobic
- phospholipid bi layer
- lecithin
lecithin
used to emulsify foods such as salad dressings to keep oils and water mixed together
what substances stay combined with oil
water soluable
sterols
- composed of
- ex
- mainly of four connecting rings of carbons and hydrogen
- cholesterol
cholesterol
- important role in
- precursor of
- not required in
- cell membrane structure
- important compounds in body (needed to make things)
- in diet since body makes all of the cholesterol it needs
what happens to the fat you eat?
- mouth
- stomach
- small intestine
chewing and lingual lipase start digestion
- gastric lipase break down fat into diglyceride and 1 FA
- most digestions occurs here
small intestine
- bile acids function
- pancreatic lipase structure
- lecithin packaged with
- short chain FA enter
- long chain FA enter
- emulsifies fat
- 2 fatty acids and glycerol
- monoglycerides ad FA to create micelles for absorption
- enter bloodstream and travel to liver
- enter lymph and need transport carriers
lipoproteins
- function
- 3 types
- transport fat through the lymph and blood
- chylomicrons
- very low density lipoproteins
- low density lipoproteins
- high density lipoproteins
- chylomicrons
chylomicrons
carry digested fat through lymph into blood stream
very low density lipoproteins (VLDL)
- what does density refer to
- function
- refers to protein
- deliver fat made in liver to cells
low density lipoproteins (LDL)
- known as
- function
- bad cholesterol
- deposit cholesterol on wall of arteries
high density lipoproteins (HDL)
- known as
- function
- contains
- healthy cholesterol
- remove cholesterol from body and deliver to liver for excretion
- 50% protein
4 types of cholesterol
- chylomicrons
- VLDL
- LDL
- HDL
fat
- type of fuel
- ex
- needed for what
- 2 functions
- energy-dense source of fuel (9 cal/g)
- glucagon also stimulates release of fat from celss to fuel heart, liver and muscle
- for absorption of fat-soluable vitamins A, D, E, K and carotenoids
- insulates body to maintain temp and cushions bones, organs and nerves
2 essential, polyunsaturated FA named for location of 1st double bond
- linoleic acid
2. alpha linoleic acid
linoleic acid
- ex
- used to make what
- omega 6 FA
- arachidonic acid
arachidonic acid
needed for eicosanoids
eicosanoids
hormone-like substances involved in inflammation, blood clotting and BP
alpha linoleic acid
- ex
- used to make
- omega 3 FA
- eicosapentaenoic acid and docosahexaenoic acid (DHA) which reduces risk of heart disease
AMDR of DRI for fat
20-35% of total calories should come from fat
dietary fat has more than
twice the calories per gram of carbs or protein
for heart health you should consume
less than 10% of your calories from saturated fats
between ___ and ___% of the total calories in your diet should come from linoleic acid
-alpha linoleic acid?
- 5 and 10%
- .6 to 1.2%
what should you minimize in your diet
saturated fat and trans fat and cholesterol
consuming too much saturated fat does what
increases the “bad” LDL cholesterol carrier
trans fats
- created by who
- process called
- food manufacturers
- hydrogenation
hydrogenation
- 2 components
- what does it do to fats
- used for what
- heat and hydrogen gas
- makes unsaturated fats more saturated
- used for texture to increase shelf life
what is worse for heart health than saturated fats
-what does it do
- trans fats
- increases LDL and decreases HDL
cis
hydrogens are on the same side of the double bond
trans
hydrogens are on opposite sides of the double bond
food that contain __ are better for your health than foods high in ___, ___, and/or ___
- unsaturated fats
- saturated fat, cholesterol, trans fat
6 ex of unsaturated fats
- vegetable oils
- soybeans
- walnuts
- peanut butter
- flax seeds
- wheat germ
good sources of essential FA
-3
- vegetable oils
- nuts
- flaxseeds
where are the saturated fats in your foods found
-exception
- animal products
- tropical oils
fat substitutes
- designed to
- have potential to reduce
- can be what based
- side effects
- ex
- provide all the creamy properties of fat for fewer calories and total fat grams
- calories from fat by more than 50%
- carb (majority), protein or fat based
- negative
- olestra
olestra
- absorbed?
- interferes with
- causes what
- no
- absorption of fat soluable vitamins
- cramping and diarrhea
cholesterol
- 2 important roles
- do you need to consume it in your diet
- healthy ind. over the age of 2 are advised to do what
- part of cell membranes
- precursor for vitamin D, bile acids and sex hormones
- no because body makes all that you need
- limit cholesterol to less than 300 mg daily
what does plants contain
sterol which can lower blood cholesterol
heart disease begins w
buildup in the arteries
atherosclerosis
- definition
- plaque
- begins with
- BP, cholesterol and what
- increases chance of
- narrowing of arteries due to buildup of plaque
- hardened debris of cholesterol (laden form)
- injury to lining of arteries
- high BP and cholesterol and smoking
- blood clots causing heart attack or stroke
2 risk factors of heart disease you can control
- regular exercise can help lower LDL and raise HDL cholesterol
- losing excess weight and quitting smoking can help increase HDL
syndrome X
- known as
- definition
- metabolic syndrome
- group of risk factors, including insulin resistance, that increase the risk of heart disease
traditional Mediterranean diet
- associated with
- type of lifestyle
- ___ based diet of
- lower risk of heart disease and cancer
- active lifestyle as well as long, relaxing family meals, afternoon naps, and a supportive community
- plant based diet of whole grains, fruits, veggies, legumes, and nuts
what can you do to maintain healthy blood cholesterol levels
-5
- minimize saturated fats, trans fats and cholesterol in diet
- include fish in your weekly choices
- eat plenty of plant foods
- select food rich in antioxidants and phyto chemicals
- exercise and manage weight
- moderate use of alc reduce risk of heart disease, but some should avoid alc
Methylmercury
- definition
- accumulates where
- ex
- who should avoid it
- a toxic chemical especially harmful to the nervous systems of unborn children
- in larger fish with a longer lifespan
- swordfish, shark, king mackerel, tilefish and tuna
- women of childbearing age and young children
pregnant women/women of childbearing age
-up to ___ of other fish (variety) weekly
-12 oz
which tuna has more mercury than other tuna
-limit
canned albacore has more than light tuna
-6 oz/week limit
