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nutrition > Chapter 5: Fats > Flashcards

Chapter 5: Fats Flashcards

(79 cards)

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1
Q

bile is a

A

lipid

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2
Q

functions of fats

A

-energy (unlimited storage)
-protection (organs)
-insulation (temp)
-transport of nutrients/vitamins
-hormone regulation (synthesis)
-nervous transmission
-components of cell membrane

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3
Q

functions of food

A

-flavor & aroma
-texture
-satiety
-carry fat soluble vitamins
-source of essential fatty acids

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4
Q

indication of a crossover study

A

they’re their own controls (compare before and after)

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5
Q

why is fat a good choice sometimes

A

we need it to absorb fat soluble vitamins

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6
Q

are lipids soluble in water

A

no, insoluble

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7
Q

which lipids give us energy

A

triglycerides and fatty acids

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8
Q

three classes of lipids

A

-triglycerides and fatty acids
-sterols
-phospholipids

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9
Q

how much of our fat comes from triglycerides and fatty acids?

A

98%

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10
Q

saturated fatty acid (chem)

A

no double bonds, saturated with hydrogen

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11
Q

fatty acids have what ends?

A

omega end, and alpha end

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12
Q

monounsaturated fatty acid (chem)

A

one double bond

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13
Q

polyunsaturated fatty acid (chem)

A

has multiple double bonds

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14
Q

omega 3

A

double bonds begin on the 3rd carbon

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15
Q

omega 6

A

double bonds begin on the 6th carbon

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16
Q

omega end is a

A

methyl group

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17
Q

alpha end is a

A

acid group

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18
Q

what kind of fatty acids do we usually eat

A

triglycerides

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19
Q

what is a triglyceride

A

3 fatty acids connected at the carbon backbone

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20
Q

saturated fats state of matter

A

solid

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21
Q

monounsaturated fats state of matter

A

in-between solid and liquid

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22
Q

polyunsaturated fats state of matter

A

liquid (even in fridge)

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23
Q

saturated fats food sources

A

meats, animals

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24
Q

monounsaturated fats food sources

A

avacodos, olive oil, nuts

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25
polyunsaturated fats food sources
fish, vegetable oil, nuts
26
saturated fats health implications
LDL fats, multiplesclerosis
27
monounsaturated fats health implications
reduction in LDL, less risk of cardiovascular disease
28
polyunsaturated fats health implications
decrease risk of cardiovascular disease
29
what type of fatty acid are omega 3 and 6?
polyunsaturated
30
omega 3 foods
fish, canola oil, soybean oil, flax seed oil
31
omega 6 foods
corn, saflour, soybean oil, mayo, margarine, nuts
32
omega 6 is what kind of essential polyunsaturated fatty acid
linoleic acid
33
omega 3 is what kind of essential polyunsaturated fatty acid
linolenic acid
34
essential polyunsaturated fatty acids
linoleic and linolenic
35
benefits of omega 3
-lowers blood pressure -protect against irregular heartbeats -reduce inflammation -brain vision function
36
types of omega 3
-EPA & DHA -ALA
37
primary (and more effective) source of Omega 3
EPA and DHA
38
why is ALA a minor source of omega 3
it must be converted into EPA and DHA
39
how effective is the conversion from ALA to EPA and DHA
8-20%
40
how much fish is recommended a week
8oz
41
what is hydrogenation
the processes of adding hydrogen when processing food (becoming more saturated)
42
cis is when the hydrogens are on __ sides
the same
43
trans is when the hydrogens are on __ sides
different
44
trans fatty acids health effects
raises the risk of cardiovascular disease
45
benefits of hydrogenation
-increases shelf life -reduces rancidity -flakey baked goods
46
drawbacks of hydrogenation
-destroys some essential fatty acids -heart disease -creates trans fats
47
is the cholesterol you ingest impactful on your cholesterol levels?
no
48
what fats raise you LDL levels
saturated fats and transfats
49
what is the concern of high LDL
heart disease
50
where is cholesterol produced
the liver
51
is cholesterol ingested or synthesized?
synthesized
52
food sources for cholesterol
-eggs -meat -dairy
53
what is emulsification?
fat mixing with other stuff to get into water
54
how does fat get to the enzymes in the water (in your stomach)
emulsification with bile
55
what is the purpose of phospholipids?
NOT ENERGY, cell membrane
56
phospholipid food sources
-egg yolk -soy beans -peanuts
57
what is the structure of a phospholipid
a glycerol backbone with 2 fatty acids, and a phosphate group
58
the fatty acid side of a phospholipid is...
hydrophobic (lipid soluble)
59
the phosphate group side of a phospholipid is...
hydrophilic (water soluble)
60
where does most of the lipid digestion take place?
small intestine, (some happens in mouth and stomach)
61
what is a chylomicron made of?
-triglyceride -cholesterol -phospholipids -protein
62
where are chylomicrons made?
the small intestine
63
how do fats travel in the blood even though they are fat soluble?
lypoproteins
64
where do chylomicrons go after the small intestine?
lymphatic system then blood
65
how long does it take fats to get to blood after eating them?
3-4 hours
66
what are chylomicrons
lipoproteins
67
what kind of lipid makes up most of our diet and storage of fat?
triglycerides
68
what do chylomicrons release into the blood stream?
triglycerides
69
what does VLDL do?
delivers cholesterol and triglycerides to the cells
70
what des HDL do?
removes excess cholesterol from cells
71
where are VLDL formed?
in the liver
72
how is LDL formed?
VLDL loses fat and becomes LDL
73
what is atherosclerosis?
when too much LDL oxidizes
74
what is the plaque in arteries formed from
minerals, platelets, and oxidized LDL
75
things that put you at risk for cardiovascular disease
-smoking -hypertension -diabetes -age >65
76
recommendations to prevent CVD
-eating plant based foods (rich in anti-oxidants) -high ratio of omega 3 to omega 6
77
recomended % calories from fat
20-35%
78
what does myplate say about saturated fat
reduce it
79
what does myplate say about transfat
eliminate it

nutrition (27 decks)

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