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NSC-150, GCU > Energy Metabolism And Introduction To Nutrition > Flashcards

Energy Metabolism And Introduction To Nutrition Flashcards

1
Q

Definition of Food

A

Food is necessary for life

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2
Q

what does our choice of food affect?

A

Our choices of food affect our quality of life

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3
Q

What is DRI

A

Dietary Reference Intake

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4
Q

Dietary reference intake

A

recommendations apply to healthy people

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5
Q

RDA

A

Recommend Dietary Allowance

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6
Q

Recommended Dietary Allowance

A

meets the needs of most healthy people

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7
Q

AI

A

Adequate Intakes

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8
Q

Adequate Intakes

A

insufficient scientifici evidence to establish RDA

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9
Q

example of AI

A

water

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10
Q

UL

A

Tolerable Upper Intake Level

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11
Q

Tolerable Upper Intake Levels

A

likely to be toxic

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12
Q

Who is EAR for?

A

is inadequate for 50% of population

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13
Q

Who is RDA for?

A

is inadequate for 2 to 3% of population intake

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14
Q

Who is AI for?

A

recommended for all healthy people, when RDA cannot be established

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15
Q

who is UL for?

A

maximum safe level

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16
Q

EER

A

Estimated energy requirement

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17
Q

metabolism

A

the use of energy for bodily processes, including all chemical changes

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18
Q

Anabolism

A

growth, synthesize new molecules

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19
Q

catabolism

A

breakdown molecules for energy

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20
Q

ATP

A

Adenosine Triphosphate

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21
Q

Adenosine Triphosphate

A

three phosphate groups attach to the organic molecule of adenosine

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22
Q

what happens when phosphate breakdown

A

it releases an enormous amount of energy, cells then use this energy to power biological work

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23
Q

where is ATP made

A

ATP is made in the mitochondrion

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24
Q

Why do we need ATP

A

movement, breathing, blood circulation, body temperature maintenance, waste removal, synthesis of new tissue, and repairing damaged or worn-out tissues

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25
Q

calories

A

the amount of energy needed to raise 1 gram of water to 1 degree Celsius

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26
Q

how many kcal equal 1 Calorie

A

kilocalorie= 1000 calories= 1 Calorie

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27
Q

Energy content of Carbohydrates?

A

4kcal/ g

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28
Q

energy content of Protein?

A

4kcal/g

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29
Q

energy content of lipids(fat)?

A

9kcal/g

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30
Q

What question does EER answer?

A

how much energy intake do you need?

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31
Q

Energy balance

A

energy in = energy out

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32
Q

where does excess energy get stored

A

in Adipocytes(fat cells) as fat

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33
Q

what does an imbalance of energy cause?

A

weight change

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34
Q

AMDR

A

acceptable macronutrient distribution range

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35
Q

acceptable macronutrient distribution range

A

percent of total calories for each macronutrient for general population

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36
Q

Estimated energy requirement

A

average dietary energy intake to maintain energy balance

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37
Q

BMR

A

Basal Metabolic rate

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38
Q

Basal Metabolic rate

A

minimum energy expended to keep a resting, awake body alive

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39
Q

what percent is needed to maintain heartbeat, respiration, body temperature

A

50-65% of total energy needs

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40
Q

is BMR the same between everyone

A

no it varies between individuals

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41
Q

RMR

A

Resting metabolic rate

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42
Q

resting metabolic rate

A

not fasting, not complete rested

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43
Q

What are some factors of BMR/RMR?

A

age, body size(height), growth, fat free mass(lean body mass)

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44
Q

Indirect Calorimetry

A

determines energy expenditure without direct measure

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45
Q

example of indirect calorimetry

A

oxygen analyzer

46
Q

what does direct calorimetry measure?

A

it measures heat production by the body

47
Q

estimating total energy expenditure

A

TEE = BMR + TEF + TEA

48
Q

TEF

A

thermic effect of food

49
Q

TEA

A

planned exercise expenditure + spontaneous physical activity + non-exercise activity thermogenesis

50
Q

What are energy-yielding macronutrients?

A

fat, protein, and carbohydrates

51
Q

Serving sizes

A

our portions have increased over the last 20 years resulting in a food label change

52
Q

USDA Food Patterns groups

A

fruits, veggies, grains, protein, dairy

53
Q

what does my plate suggest?

A

fruits and veggies half the plate, grains 1/4, remaining is for protein, a cup of dairy

54
Q

definition of diet (noun)

A

food and drink regularly provided or consumed; habitual nourishment; or the kind and amount of food prescribed for a person or animal for a special reason

55
Q

what are the four vegetarian subgroups

A

vegan, lacto-vegan, ovo-vegan, and lacto-ovo-vegan

56
Q

What are the benefits of veganism?

A

lower risk of cardiovascular disease, hypertension, cancer, type 2 diabetes, and obesity

57
Q

what are the pitfalls of veganism?

A

lack of protein and other micronutrients -> results to supplements for things like iron, Vitamin D and B12, Zinc, and Calcium

58
Q

DASH diet

A

dietary approaches to stop hypertension

59
Q

DASH diets high in?

A

fruits, veggies, whole grins, fish, nuts, low-fat dairy, important nutrients like potassium, magnesium, calcium, protein, and fiber

60
Q

DASH diets low in?

A

processed foods, sodium, saturated fats, red meats, sweets

61
Q

Mediterranean diet

A

plant-based meals, small amounts of lean meat and chicken

62
Q

Mediterranean diets high in?

A

fish, olive oil, whole grains, fresh fruits and veggies, nuts, legumes, fiber

63
Q

Mediterranean diets low in?

A

red meats and sweets

64
Q

how long is the gastrointestinal tract

A

27-30 ft long: digestion, absorption, and elimination

65
Q

how long is the transit time?

A

24-48 hours

66
Q

what are the organs in the gastrointestinal overview?

A

mouth, pharynx, esophagus, stomach, small intestine, large intestine(colon)

67
Q

what are the accessory organs in the gastrointestinal overview?

A

salivary glands, liver, gallbladder, and pancreas

68
Q

What does the pharynx do?

A

directs food from mouth to esophagus; the epiglottis protects airways during swallowing

69
Q

what does the stomach do?

A

churns, mixes, and grinds food to a liquid mass; adds acid, enzymes, and fluid

70
Q

what does the pancreas do?

A

digestive function that produces sodium bicarbonate and pancreatic juice

71
Q

what does sodium bicarbonate do

A

protects small intestine from acid(neutralizes acids)

72
Q

what does pancreatic juice do

A

enzymes for cho, pro, lipids

73
Q

what does the liver do

A

makes bile; also dispersion of large fat globules- emulsification

74
Q

what is the gallbladder used for

A

storage reservoir for bile

75
Q

small intestine

A

primary chemical digestion and nutrient absorption

76
Q

how long is the small intestine

A

10 ft

77
Q

large intestine

A

also known as the colon, withdrawal of water, intestinal bacteria ferment some fibers

78
Q

microbiome

A

100 trillion microbes in a healthy GI tract

79
Q

what are the benefits of a healthy microbiome

A

vitamin production, enhance immune function, sleep

80
Q

what does a healthy microbiome protect against

A

colon cancer, constipation, diarrhea, inflammatory bowel disease, ulcers, lactose intolerance, obesity

81
Q

what are the 6 classes of nutrients

A

carbohydrates, proteins, lipids, vitamins, minerals, and water

82
Q

what are macronutrients

A

carbohydrates, protein, lipid

83
Q

what are simple carbs

A

soda, candy, sweets
increases blood sugar and promotes fat deposit

84
Q

what are complex carbs

A

molecular structure is complex, fruits and veggies, nutrients and fiber

85
Q

how many grams of carbs are suggested

A

130 grams

86
Q

what is glycemic index

A

compare to 100 which is pure glucose
higher = increase in blood glucose

87
Q

complete protein

A

meat and dairy

88
Q

incomplete protein

A

beans, nuts, legumes, grains

89
Q

amino acids

A

there are 20 and they complete protein contain all the essential amino acids

90
Q

protein requirements

A

average individual: 0.8g/kg/day
divide weight by 2.2 lbs, than multiply by 0.8

91
Q

guidelines for quality protein

A

2 servings of lean meat, fish poultry and dairy or beans nuts, grains, and rice

92
Q

saturated fats

A

animal sources, solid at room temperature, can increase risk for disease

93
Q

unsaturated fats

A

vegetables sources, liquid at room temperature, can be beneficial

94
Q

polyunsaturated fats

A

can reduce total cholesterol, risk of cardiovascular disease

95
Q

trans fat

A

cause increase in LDL
Contributes to atherosclerosis

96
Q

recommendations of macronutrients?

A

fat 20-30%, Protein 10-35%, Carbs 45-65%

97
Q

vitamins

A

no calories, support physiological processes, fat soluble or water soluble, antioxidants

98
Q

minerals

A

no calories, inorganic elements-essentail to life

99
Q

water

A

vital to life

100
Q

how much water is recommended

A

1/2 body wt in oz

101
Q

phytonutrients

A

non-essential, but healthful

102
Q

what are fat soluble vitamins

A

Vitamin A, D, E, and K

103
Q

what are water soluble vitamins

A

Vitamin B1, B2, B3, Biotin, Pantothenic acids, B6, Folate, B12, and C

104
Q

how many essential vitamins are there

A

13

105
Q

what vitamins are antioxidants

A

Vitamin A, C, and E

106
Q

how can you care for your GI tract

A

diet: probiotics and prebiotics

107
Q

What are probiotics?

A

foods or supplements that contain live microorganisms that promote or matin good bacteria in the gut

108
Q

what are prebiotics?

A

food typically high in fiber that feed the gut’s microflora

109
Q

example of probiotics

A

greek yogurt and sauerkraut

110
Q

examples of prebiotics

A

whole grains, bananas, soybeans, artichokes

NSC-150, GCU (1 decks)

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