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z - misc nutrition > E + SE Asia > Flashcards

E + SE Asia Flashcards

1
Q

soybean - species of ? from?

A

legume native to east Asia.

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2
Q

why are soybeans high quality protein?

A

have all 9 essential amino acids.
high fibre
b vitamins
contain polyunsaturated fatty acids

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3
Q

fresh
beverage
curd
fermented

A

fresh: edamame (mildly processed)
beverage: milk (ground + soaked in water)
curd: tofu (coagulated)
fermented - fermented.

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4
Q

Canada’s food guide adds soy how?

A

drink if don’t drink milk.

eat meat alternatives like bean, lentil, tofu

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5
Q

unfermented vs fermented soy foods

A

unfermented: : tofu, soy milk, edamame
fermented: miso, natto, tempeh, soy sauce (among other sauces)

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6
Q

soybean “milk” curd

A

curdled with coagulant (calcium sulfate)
press into curd. remove more water for firm.
tofu (japan), doufu (Chine) tobu (korea)

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7
Q

tofu nutrition

A

100g - processed with calcium sulfate
76kcal
350 mgCa2+ (RDA = 1000mg)

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8
Q

fermented soy products

A

tempeh (entree)
miso (soybean paste in soup + sauce)
natto (fermented whole soybeans)

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9
Q

western soybean products

A

derived from soy flour from which soy bean oil was extracted.
soy protein powder, supplements
-> after industrialization

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10
Q

soy phytoestrogens in body

A

our bodies can recognize bc similar to human hormone

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11
Q

does type of soy matter

A

tofu/miso/fresh vs textured soy protein/soy protein powder etc.
yes. highly processed is not as effective.

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12
Q

soy phytoestrogens - called? function?

A

isoflavones
similar to human estrogen with weaker effects.
biind to estrogen receptors = weak estrogenic effects.

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13
Q

effects of phytoestrogens. benefits?

A

if susceptible to estrogen-sensitive breast cancer, phytoestrogen is weaker effect so good.

after menopause, E drops. soy has mild effects = + women in japan have fewer symptoms than american women, maybe due to consumption of soy

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14
Q

statement from Harvard

A

soy - beneficial or neutral.

energy dense source of protein. likely provide health benefits.

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15
Q

brassica veg are high in ?

A

vit A carotenoids, vitC, folic acid + fiber

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16
Q

glucosinolates in brassica veg convert to?

A

isothyanates - in the body

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17
Q

high consumption of cruciferous vegetables =?

A

decreased risk of carcinomas of the lung, stomach, colon and rectum

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18
Q

what are some examples of brassica veg?

A

wong bok (chinese cabbage)
bok choy
gai lan (chinese broccoli
choy sum

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19
Q

what is the RDA for sodium in Canada

A

2300mg/day for 19-50 yoa.

AKA tolerable upper intake level (UL)

20
Q

what’s the rda in teaspoons?

A

1 teaspoon is 2300mg table salt.

21
Q

what are some examples of fermented soybean condiments?

A

soy sauce, hoisin sauce, black soybean sauce, oyster sauce.

= high in sodium

22
Q

soy sauce - how made?

salt content?

A

made: fermenting soybeans and wheat with Aspergillus molds along with water and salt.
1000mg/salt per tablespoon

23
Q

fish sauce - how is it made?
used wheree?
how much sodium?

A

fermentation of whole fish, including bones.
vats of brine, whole fish sits in there for months/years until fish dissolved = prevent spoilage.
proteins naturally decompose = glutamic acid in fish sauce gives umami flavour

1200mg/salt in 1 tbsp.

24
Q

Cabbage Kimchee
- similar to what?
how much sodium intake in South Korea?

A

lactic acid fermentation of cabbage, radish, garlic, onions, ginger, chili peppers]

  • > similar to sauerkraut, but with chili peppers.
  • > accounts for 20% of salt intake in s.Korea. Eating 200-300g/day. salt controls fermentation
25
Q

What is the Kimchee paradox?

A 
prevents cancer (high in fibre, probiotic lactobacilli; has anti-cancer glucosinolates and allium veg)
Causes cancer (stomach cancer is common in S.Korea. smokes, salt, processed + pickled may influence stomach cancer; kimchi, high level of salt and nitrates
26
Q

what are 3 risk factors in asia that may increase stomach cancer more than in non-asian countries?

A
  1. cigarette smoking - more in asian men than in NA.
  2. infection with H. pylori is greater (ulcer=cancer)
  3. kimchi (salt, nitrites) sometimes assoc with stomach cancer
27
Q

What is MSG

A

sodium salt of glutamic acid, naturally occurring non-essential AA.

28
Q

where does glutamic acid naturally occur?

A

tomatoes, hard cheese and mushrooms

29
Q

what does MSG do in food?

A

enhance umami and savoury taste.

dissociated into salt and glutamate for burst of flavour

30
Q

MSG used for how long?

A

100 years in Asia. flavour enhancer

31
Q

Percentage of Na in MSG:table salt

A

12% Na in MSG

39% Na in table salt

32
Q

how much sodium in 1 teaspoon MSG?

A

700mg Na

33
Q

what is chinese restaurant syndrome

A

burning on back of neck, chest, shoulders, abdomen, thighs, forearms.

  • tightness or numbness in face
  • chest pain
  • nausea and vomiting
  • headache
  • sweating
  • palpitations
  • flushing, wheezing
34
Q

what is average daily intake of MSG in Japan and Korea?

A

1.2-1.7g

35
Q

how much intake may cause symptoms

A

> 3g may cause symptoms = high dose

36
Q

health of MSG?

A

not a hazard
extensively studied.
reviewed by regulatory authorities + seems ok

37
Q

tea - made how?

A

picked and withered, dried with heat to stop the oxidation process

38
Q

tea - least to most oxidized?

A

white (steam immediately)
green
oolong
black (most exposure to air; leaves sit for longer then are steamed)

39
Q

tea - caffeine?

A

all types contain caffeine. less than coffee

40
Q

why is tea healthy?

A

polyphenols
(tannins + catechins)
most antioxidant polyphenols in white + green tea

41
Q

typical tea consumption in Asia

A

3 cups a day

42
Q

how much tea a day reduces risk of stroke/cancer

A

3 cups of any type of tea per day

43
Q

catechins in green vs black tea

A

5 times higher in green

44
Q

what is function of catechin?

A

inhibits enzyme that allows cancer cells to grow.

45
Q

milk + tea- good or bad?

A

milk may reduce antioxidant capacity of tea

z - misc nutrition (22 decks)

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