day 8 - nutrition Flashcards
benefits of fiber (4)
1) scrapes walls of GI tract
2) binds or dilutes harmful chemicals
3) decreases transit time for food residues (and potentially carcinogenic materials)
4) can lower cholesterol in many ways (dont need to know exact ways)
mammalian polysacharide
glycogen
glycogenesis (def)
synthesization of glycogen from glucose
glycogenolysis (def)
the catabolic process that catabolized glyogen and mobilizes glucose (not really glucose, rather a 6-carbon chunk of glycogen)
roles of carbohydrates (4)
1) energy source for most cells
2) adequate carb intake preserves tissue proteins (because if you have carbs you dont have to break down protein)
3) metabolic primer for krebs cycle
4) fuel for CNS and red blood cells (RBC)
what is the problem with high blood-glucose
ruins capilary beds
leads to blindness, amputations (mostly lower body)
type 1 diabetes (def)
due to lack of insulin production often from an autoimmune disease
what type of diabetes requires insulin injection
type 1
what type of diabetes does not require insulin injection
type 2
type 2 diabetes (def)
due to insulin receptor resistance or insensitivity (low receptor affinity for insulin), possibly due to physical inactivity, dietary considerations, and/or genetics
what percent of people who have diabetes have type 1
5%
what percent of people who have diabetes have type 2
95%
what group of diseases does diabetes belong to
metabolic syndrome
hypoglycemia (def)
low levels of blood glucose (not eating enough calories for the amount of activity/calories your burning)
what are the results of hypoglycemia
weakness, hunger, confusion (HANGRY)
impairs exercise performance and muscle function/alertness
you should eat during activity if it is BLANK or longer
90 mins or longer
what is the problem with low-carb diets
no carbs to breakdown for immediate energy but body needs to keep going so starts catabolizing protein from muscle and organs into glucose
protein is NOT being used to rebuild/build skelital muscle(s)
roles of protein (2)
1) proteins in nervous + connective tissue generally do NOT participate in atp production, rather they are there for structure
2) proteins in skelital muscle and other organs can be catabolized into glucose if CHO intake is low and calorie demand is high
protein catabolism BLANKs during exerise
protein catabolism accelerates during exercise as carbs are used up
amino acids (def)
building blocks of proteins
how many amino acids are there
20
how many amino acids cannot be synthesized + what are they called
8 essential amino acids
must be INJESTED
complete protein (def)
protein that contains all of the essential amino acids in the correct quantity + ratio to maintain nitrogen balance and allow tissue repair/growth
complete protein examples
animal sources (meat), quinoa
incomplete protein (def)
lacks on or more essential amino acid(s)
can be combined (b+r) to provide all essential AAs
incomplete protein example
most plant protein sources are incomplete
volume = BLANK + BLANK + BLANK
intensity + frequency + duration
cortizol is released in response to BLANK
ALL TYPES OF STRESS
name muscle protein synthesis hormones (3)
1) growth hormone –increases amino acid uptake
2) androgens/testosterone – signals (from nuclei) to make protein(s)
3) cortizol
relative energy deficiency in sport (RED-S) triad
1) lack of sufficient calories/carbohydrates
2) hormone levels get messed up (go down)
3) bone health decreases
reproductive health is also often effected by RED-S
roles of lipids (3)
1) contain same ‘building blocks’ as carbs
2) energy reserve, protect vital organs, provides insulation (from cold), cell membranes are made of phospholipids
3) transport the fat-soluable vitamins (A, D, E, K)
satturated vs unsaturated fatty acids (whats the difference)
saturated fatty acids contain only single bonds
unsaturated fatty acids contain one or more double bonds (cause bends, cant pack tightly well)
are low density lipids (LDL) “good or bad” cholesterol
BAD
are high density lipids (HDL) “good or bad” cholesterol
GOOD
saturated fats should make up less than BLANK% of your diet
10%
why are LDLs bad
1) contain highest percentage of cholesterol
2) carry lipids TO the body’s cells and blood vessels
3) cause build up of plaques in vessels
what can decrease LDL cholesterol in body
exercise!
30mins 5 days per week/ 150 mins
why are HDLs good
1) carry lipids and cholesterol FROM the body’s cells to liver
2) can reduce cardiovascular plaquesw
what can increase HDL concentration in body
exercise!
why do we eat flax seeds
contain omega-3-fatty-acids
erythropoiesis (def)
synthesis of new red blood cells (if you dont have enough iron you cant go through erythropoiesis)
latent iron deficiency (def)
low ferritin (iron storage) levels, on lower end of hemoglobin levels
what is the most common and widespread nutritional disorder in the world
iron difficiency
anemia (def)
low levels of hemoglobin (will show up on normal blood test)
