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KNSS 244 > Exam #3 > Flashcards

Exam #3 Flashcards

1
Q

Sources of dietary fats (animal and plant)

A

Animal sources:
meat, cheese, dairy

Plant sources:
vegetable oils, nuts, avocados

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2
Q

Benefits of lipids/fats

A

Provide texture, flavor, aroma to foods

Structural materials of cellular membranes
Wraps Nerve Fibers (mylin)

Help absorb fat-soluble vitamins

Insulate, cushion, lubricate

Provide energy

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3
Q

Excess calories of fat energy stores

A

convert fatty acids (by the liver) & store as triglycerides

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4
Q

fat energy stores, providing energy:

A 
Adipose tissue (fat tissue) stores triglycerides
1 gram of fat = 9 kcal
1 gram or carbohydrates or proteins = 4 kcal
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5
Q

Triglycerides (important raw material for making ATP)

A
  • The storage form of fatty acids
  • kept in fat cells and in smaller amounts in muscle cells
  • break down of a 16 carbon fatty acid = 106 ATP (X 3 fatty acids to form a triglyceride) — ATP “SUPERSTAR”
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6
Q

Glycogen (important raw material for making ATP)

A
  • storage form of carbohydrates
  • kept in both muscle cells and in liver cells
  • One glucose generates 36 ATP molecules
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7
Q

3 main energy systems

A

The ATP-PCr system
The glycolytic pathway
The oxidative phosphorylative pathway

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8
Q

Energy systems and being chased by a bear

A

1) 1-2 seconds you use stored ATP
2) 10-15 seconds you tap into your ATP-PCr system for an all out sprinting
3) 1-2 minutes your glycolytic pathway keeps you going but at a slower pace
4) several minutes, even hours oxidative phosphorylative pathway keeps you going but at a much slower pace

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9
Q

OLD view on fats

A

eating fat makes you fat

saturated fats = coronary heart disease

Health regulatories promoted low fat products & to reduce intake of natural fats

1980’s low-fat high-carb diets recommended

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10
Q

CURRENT view on fats

A

foods naturally rich in fats (in small portions) are good for you

regulation of appetite and overall body composition.

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11
Q

According to Statistics Canada, the following changes have been observed between 1981 and 2009

A

average fat intake up from 85 g/per day to 91 g/ per day
the proportion of fat in the Canadian diet has not changed
Canadians are now eating LESS
trans fats,
saturated fats
cholesterol

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12
Q

In the past, Dieticians & Physicians generally recommended ______ of total kcals from Lipids

A

15-25%

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13
Q

The new recommendation is _____ of total kcals from lipids

A

20-35%

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14
Q

Health Canada’s recommendation of AMDR for lipids is ________

A

25-35%

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15
Q

Lipids are ‘_____ ____’ made up of molecules of _____ & ________

A

fatty acids, carbon, hydrogen

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16
Q

Fats are…

A

lipids solid at room temp (more hydrogen ions)

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17
Q

Oils are…

A

lipids liquid at room temp (less hydrogen ions)

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18
Q

Lipids are substances that…

A

do not dissolve in water

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19
Q

Saturated fatty acids are ___ at room temp

A

Solids

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20
Q

Unsaturated fatty acids are ___ at room temp

A

Liquids

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21
Q

Monounsaturated fatty acids

A

Contain one double bond along the carbon chain

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22
Q

Polyunsaturated fatty acids

A

contain two or more double bonds along the carbon chain

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23
Q

Omega 3 (essential fatty acid) EPA/DHA/ALA

A

anti-inflammatory
dilates blood vessels & reduce blood clotting
Supports brain function
Eases symptoms of depression, anxiety
Benefits vision, immune system, skin, hair

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24
Q

Omega 6 (linolenic acid)

A

Pro-inflammatory
Constricting Blood vessels & blood clotting
important for healing injuries & recovery from training
Caution in over-consuming Omega 6!

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25
Alpha-linolenic acid (ALA)
is mostly found in plant foods. Your body can convert it into EPA or DHA, though this process is highly inefficient (used for energy) ex) Found in many plant foods, including kale, spinach, soybeans, walnuts, and many seeds, such as chia, flax, and hemp. It also occurs in some animal fats.
26
Eicosapentaenoic acid (EPA)
is an omega-3 fatty acid that can reduce symptoms of depression and help fight inflammation in your body
27
Docosahexaenoic acid (DHA)
is very important for brain development and may protect against heart disease, cancer, and other health problems.
28
EPA & DHA mostly found in _______, including ____ ____ and _____
seafood, fatty fish, algae
29
Trans fatty acids
The orientation of hydrogen atoms around the double bond distinguishes cis fatty acids from trans fatty acids. Most unsaturated fatty acids found in nature have double bonds in the cis configuration.
30
Lipids are substances that...
Do not dissolve in water
31
Phospholipids have a similar structure to?
Triglycerides (built on glycerol)
32
Phospholipids exist ________________, particularly in the _____
throughout the body, in the brain
33
Phospholipids participate in _________ and play an important _____________________
fat digestion, structural role in cell membranes
34
The body can/cannot make all the phospholipids it needs?
can | Is considered a 'non-essential' lipid
35
Phospholipids:
Allows water and fat to mix | Present in small amounts of food and in the body
36
Sterols in plants
Plant sterols | Help form the cell membrane of plants
37
Sterols in animals
``` Cholesterol Made in the liver, therefore it is nonessential Used to make: cell membranes Myelin Vitamin D Bile acids Cortisol, testosterone, estrogen ```
38
What are the two types of cholesterol?
LDL (low density lipoproteins) ad HDL (high density lipoproteins
39
LDL (low density lipoproteins)
‘bad’ cholesterol Triglycerides Your LDL, the unhealthy cholesterol, should be under 100 mg/dl
40
HDL (high density lipoproteins)
‘good’ cholesterol Lowers triglycerides (helps rid the body of the bad LDL cholesterol) Your HDL, the healthy cholesterol, needs to be 50 mg/dl or more High protein content
41
Examples of good lipids (unsaturated)
all plant lipids Nuts & Seeds Fish
42
Examples of bad lipids (saturated)
Dairy fat | Animal fat
43
Proteins have to be broken down to _______, ______ and ________, before they can be absorbed into the mucosal cells of the ____ _______
tripeptides, dipeptides and amino acids, small intestine
44
Mechanical digestion b(protein digestion and absorption)
Mechanical digestion of proteins starts in the mouth, continues in the stomach and the small intestine
45
Chemical digestion (protein digestion and absorption)
Chemical digestion of proteins begins in the stomach but most of it occurs in the small intestine
46
Stomach (protein digestion and absorption)
hydrochloric acid denatures proteins polypeptide chains are more accessible for enzymatic breakdown. stomach acid also activates the protein-digesting enzyme pepsin (breaks certain peptide bonds in the polypeptide chains -- shorter polypeptides).
47
Small intestine (protein digestion and absorption)
polypeptides are broken into even smaller peptides and amino acids by protein-digestion enzymes produced in the pancreas and small intestine.
48
Lumen of the Small Intestine into the Mucosal Cells
single amino acids, dipeptides and tripeptides are absorbed. absorbed into the mucosal cells then into the blood USES energy-requiring amino acid transport systems.
49
The pancreas secretes pancreatic juice containing:
Bicarbonate: neutralizes the acid in the chyme (from the stomach) Pancreatic amylase: digests carbohydrates into sugars Pancreatic proteases: digests proteins into amino acids Pancreatic lipases: digests fats into fatty acids
50
Gall bladder stores?
Bile
51
Liver secretes ____ which emulsifies fat (breaks down droplets) so ___ can access fat molecules
bile, lipases
52
The lymphatic system
maintains the balance of fluid between the blood and tissues, known as fluid homeostasis. forms part of the body's immune system and helps defend against bacteria and other intruders. facilitates absorption of fats and fat-soluble nutrients in the digestive system
53
Sources of protein in animals vs. plants
Animal: meat, eggs, and dairy products. (high in saturated fat, cholesterol, and contain all 9 essential amino acids) Plant: grains, nuts, legumes. (high in fibre, phytochemical, vitamins, minerals and unsaturated fat. Missing some essential amino acids)
54
Amino acids?
Amino acids are the building blocks of protein. Contain carbon, oxygen, amino group (nitrogen), acid group and a unique side chain. (20 different side chains make 20 different amino acids (9 are essential)
55
Peptide bonds - structure
Join the acidic group of one amino acid with the amino group of another amino acid
56
Polypeptides - structure
a chain of amino acids linked by peptide bonds --- (3 dimensional shapes) Dipeptide - 2 amino acids Tripeptide - 3 amino acids
57
Proteins - structure
made of one or more polypeptide chains folded into specific three-dimensional structures
58
Different protein shapes:
elongated shape - collagen (tendons and ligaments) spherical shape - hemoglobin (red blood cells) linear shape - muscles
59
What s denaturation? And what allows it to occur?
The change in a protein's three -dimensional shape Occurs with: Heat from cooking Acidity (example: low pH in the stomach) Mechanical agitation
60
Structural proteins (cells and body parts)
Cells: Cell Membrane Organelles Cell Fluid (cytoplasm) ``` Body Parts: Skin Hair Ligaments Tendons Bones ```
61
Enzymes with protein function
Assist biochemical Most chemical reactions in the body require enzymes Transport other proteins in blood and across membranes
62
Immunity/safety - protein functions
Skin—barrier from bacteria Blood clotting in case of injury Antibodies protect the body from foreign invaders i.e. vaccines stimulate these to improve immunity against disease
63
Protein functions (hint: 4)
Movement: Muscle contraction Hormones: Regulate biological processes Regulate fluid balance: Maintain proper acidity of blood Energy: Under certain situations
64
Of the approximately ___ ____ of protein synthesized by the body each day, only about ___ ____ are made from ____ _____ consumed in the diet. The other ___ ____ are produced by the _______ __ _____ ____ from protein broken down in the body.
300 grams, 100 grams, amino acids. 200 grams, recycling of amino acids
65
Extra amino acids ____ be stored as ______
cannot, proteins
66
Extra amino acids are used for _____ or stored as ___
Energy, fat
67
Nitrogen balance (protein)
nitrogen intake equals nitrogen loss | Ex) maintenance of body protein and weight
68
Negative nitrogen balance
More nitrogen loss than consumed | Ex) from illness, injury, or decreased consumption
69
Positive nitrogen balance
More nitrogen consumed than lose | Ex) during growth, pregnancy or weight training
70
RDA for protein
0.8 g/kilogram of body weight for adults
71
ADMR for protein
10-35%
72
International Society of Sports Nutrition recommends how much protein per kg of body mass
1.4-2.0
73
According to recent reviews, it was recommended to have how much protein
1.2-2.2 grams per kg of body mass
74
The upper limit of what healthy livers and kidneys can handle for protein is...
3.5 to 4.5 g/kg of body mass per day.
75
We should try to get ____grams of protein ____times per day
10-20, 4-6
76
Excess dietary amino acids can be deaminated and _______ to _____ and stored as _______ in ______ _______
converted, fatty acids, triglycerides, adipose tissue
77
High protein diets increased urea output
Increased demands on the kidneys Increased loss of water from the body Possible increased loss of calcium Increased risk of kidney stones
78
High protein diets have a higher risk of:
heart disease cancer (processed meats -- linked to colon cancer) obesity & diabetes diverticulosis (outpouching of the colon wall)
79
Do's and don'ts for plant based eating:
DO aim for about 1 gram of protein per kg of bodyweight; add 30-40 grams each day if you are in a phase of intense training. DO get enough fat. DO eat a variety of whole foods-- veggies and fruits!! DON’T consume too many processed foods (including “healthy” protein powders and processed soy products).
80
What can soy assist in?
Lowering cholesterol (fiber) Great sources of Omega 3 fatty acids (brain health) Great source of protein (muscle, immune system, etc Reduce risk of prostate cancer & breast cancer (isoflavones) Lower blood pressure by producing nitric oxide in arteries… keeps ‘open’
81
Conditionally essential Amino Acids?
Under certain conditions, some of the nonessential amino acids cannot be synthesized in sufficient amounts to meet the body’s needs.

KNSS 244 (4 decks)

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