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nutrition > Chapter 5: Fats > Flashcards

Chapter 5: Fats Flashcards

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
Q

polyunsaturated fats food sources

A

fish, vegetable oil, nuts

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26
Q

saturated fats health implications

A

LDL fats, multiplesclerosis

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27
Q

monounsaturated fats health implications

A

reduction in LDL, less risk of cardiovascular disease

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28
Q

polyunsaturated fats health implications

A

decrease risk of cardiovascular disease

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29
Q

what type of fatty acid are omega 3 and 6?

A

polyunsaturated

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30
Q

omega 3 foods

A

fish, canola oil, soybean oil, flax seed oil

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31
Q

omega 6 foods

A

corn, saflour, soybean oil, mayo, margarine, nuts

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32
Q

omega 6 is what kind of essential polyunsaturated fatty acid

A

linoleic acid

33
Q

omega 3 is what kind of essential polyunsaturated fatty acid

A

linolenic acid

34
Q

essential polyunsaturated fatty acids

A

linoleic and linolenic

35
Q

benefits of omega 3

A

-lowers blood pressure
-protect against irregular heartbeats
-reduce inflammation
-brain vision function

36
Q

types of omega 3

A

-EPA & DHA
-ALA

37
Q

primary (and more effective) source of Omega 3

A

EPA and DHA

38
Q

why is ALA a minor source of omega 3

A

it must be converted into EPA and DHA

39
Q

how effective is the conversion from ALA to EPA and DHA

A

8-20%

40
Q

how much fish is recommended a week

A

8oz

41
Q

what is hydrogenation

A

the processes of adding hydrogen when processing food (becoming more saturated)

42
Q

cis is when the hydrogens are on __ sides

A

the same

43
Q

trans is when the hydrogens are on __ sides

A

different

44
Q

trans fatty acids health effects

A

raises the risk of cardiovascular disease

45
Q

benefits of hydrogenation

A

-increases shelf life
-reduces rancidity
-flakey baked goods

46
Q

drawbacks of hydrogenation

A

-destroys some essential fatty acids
-heart disease
-creates trans fats

47
Q

is the cholesterol you ingest impactful on your cholesterol levels?

A

no

48
Q

what fats raise you LDL levels

A

saturated fats and transfats

49
Q

what is the concern of high LDL

A

heart disease

50
Q

where is cholesterol produced

A

the liver

51
Q

is cholesterol ingested or synthesized?

A

synthesized

52
Q

food sources for cholesterol

A

-eggs
-meat
-dairy

53
Q

what is emulsification?

A

fat mixing with other stuff to get into water

54
Q

how does fat get to the enzymes in the water (in your stomach)

A

emulsification with bile

55
Q

what is the purpose of phospholipids?

A

NOT ENERGY, cell membrane

56
Q

phospholipid food sources

A

-egg yolk
-soy beans
-peanuts

57
Q

what is the structure of a phospholipid

A

a glycerol backbone with 2 fatty acids, and a phosphate group

58
Q

the fatty acid side of a phospholipid is…

A

hydrophobic (lipid soluble)

59
Q

the phosphate group side of a phospholipid is…

A

hydrophilic (water soluble)

60
Q

where does most of the lipid digestion take place?

A

small intestine, (some happens in mouth and stomach)

61
Q

what is a chylomicron made of?

A

-triglyceride
-cholesterol
-phospholipids
-protein

62
Q

where are chylomicrons made?

A

the small intestine

63
Q

how do fats travel in the blood even though they are fat soluble?

A

lypoproteins

64
Q

where do chylomicrons go after the small intestine?

A

lymphatic system then blood

65
Q

how long does it take fats to get to blood after eating them?

A

3-4 hours

66
Q

what are chylomicrons

A

lipoproteins

67
Q

what kind of lipid makes up most of our diet and storage of fat?

A

triglycerides

68
Q

what do chylomicrons release into the blood stream?

A

triglycerides

69
Q

what does VLDL do?

A

delivers cholesterol and triglycerides to the cells

70
Q

what des HDL do?

A

removes excess cholesterol from cells

71
Q

where are VLDL formed?

A

in the liver

72
Q

how is LDL formed?

A

VLDL loses fat and becomes LDL

73
Q

what is atherosclerosis?

A

when too much LDL oxidizes

74
Q

what is the plaque in arteries formed from

A

minerals, platelets, and oxidized LDL

75
Q

things that put you at risk for cardiovascular disease

A

-smoking
-hypertension
-diabetes
-age >65

76
Q

recommendations to prevent CVD

A

-eating plant based foods (rich in anti-oxidants)
-high ratio of omega 3 to omega 6

77
Q

recomended % calories from fat

A

20-35%

78
Q

what does myplate say about saturated fat

A

reduce it

79
Q

what does myplate say about transfat

A

eliminate it

nutrition (14 decks)

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