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Nutrition > Fats > Flashcards

Fats Flashcards

1
Q

Calories per gram

A

9

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2
Q

Most energy dense macronutrient

A

Lipid

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3
Q

90% dietary fats are in the form of

A

Triglicéridos

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4
Q

Combination of different building blocks
Glycerol + fatty acids

A

Triglicéridos

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5
Q

Classified as

A

Saturated
Unsaturated (mono,poly or trans unsaturated)

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6
Q

Contain no double bonds

A

SFA
Saturated fatty acids

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7
Q

One bond

A

MUFA
Monounsaturated fatty acids

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8
Q

More than one double bond

A

PUFA
Polyunsaturated fatty acids

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9
Q

Polyunsaturated classification

A

Omega 3
Omega 6

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10
Q

Negatively affect LDL (bad) cholesterol levels,
Higher risk of heart disease

A

Saturated

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11
Q

Negatively affect blood lipids,
Increase risk of heart disease (much)

A

Transunsaturad

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12
Q

Replacing saturated fats with unsaturated fats

A

Can improve cholesterol levels and reduce the risk of heart disease

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13
Q

which are liquid at room temperature, are
considered beneficial fats because they can improve blood
cholesterol levels, ease inflammation, stabilize heart rhythms, and
play a number of other beneficial roles

A

Unsaturated fats

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14
Q

These fats are liquid at room temperature but may
solidify when chilled. They are abundant in foods like olive oil, avocados, and nuts. Eating these foods may help lower LDL cholesterol
Keep HDL cholesterol levels high

A

Monounsaturated

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15
Q

Essential
Vegetales oils, seafood
May reduce LDL cholesterol ir replace it for saturated fat

A

Polyunsaturated

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16
Q

found in foods from plants like soybean oil,
canola oil, walnuts, chia seeds and flaxseed. They are also found in fatty
fish and shellfish.

A

Omega 3

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17
Q

found mostly in liquid vegetable oils like
soybean oil, corn oil, and safflower oil.

A

Omega 6

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18
Q

Most common 3 types of omega 3

A

EPA
Docosahexaenoic acid
ALA

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19
Q
A

EPA

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20
Q

Eicosapentaenoic acid (EPA): This 20-carbon fatty
acid’s main function is to produce chemicals called
eicosanoids, which help reduce inflammation. may also help reduce symptoms of depression.

A

EPA

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21
Q

A 22-carbon fatty acid, makes up about 8% of brain weight and contributes to brain development and function.

A

Docosahexaenoic acid
DHA

22
Q

Alpha-linolenic acid :

A

ALA

23
Q

This 18-carbon fatty acid can be converted into EPA and DHA. ITappears to benefit the heart, immune system, and nervous system.

A

ALA

24
Q

Omega 6 most common

A

Linoleic acid

25
Q

Body convert linleic acid to

A

AA
Arachidonic acid

26
Q

healthy ratio of omega-6 to omega-3 fatty acids

A

Go between
1-to-1 and
4-to-1

27
Q

tend to have high melting points, usually making them solid at room temperature (butter, coconut oil)

A

Saturated fat

28
Q

These fats are artificially produced through hydrogenation processes and are commonly found
in processed foods like margarine, fried foods, and baked goods

A

Trans fat

29
Q

Partially hydrogenated oil
(Margarine)

A

Trans

30
Q

Raise bad LDL and lower good HDL
Create inflammation, which has been
implicated in heart disease, stroke,
diabetes, and other chronic conditions.
Contribute to insulin resistance
Can have harmful health effects even in
small amounts – for each additional 2
percent of calories from trans fat
consumed daily, the risk of coronary heart
disease increases by 23%.

A

Trans

31
Q

Most concentrated source of energy

A

Fat

32
Q

Fat is a carrier for the…

A

Fat-soluble vitamins
A D E n K

33
Q

The membranes around the cells in our body are
mainly made of

A

phospholipids, triglycerides and cholesterol.

34
Q

Brain is rich in fat —%

A

60%

35
Q

Fatty acid composition of the brain

A

Is unique ,,
DHA major brain fatty acid

36
Q

Where else there is high concentration of DHA

A

Retina

37
Q

Other biological functions

A
  • Insulating and protecting vital organs,
    as well as providing cushioning for joints.
  • Precursor for the synthesis of hormones and other bioactive molecules:
    LA and ALA can be converted
    to compounds with hormone-like or inflammatory properties (such as prostaglandins or leukotrienes, respectively)
38
Q

Sources of mono and polyunsaturated fats

A

Olive oil, fatty fish, nuts, seeds, avocados

39
Q

Limit intake of

A

Saturated fats

40
Q

Avoid

A

Trans fats

41
Q

Adult % of their energy intake from fat

A

20-35%

42
Q

G for women of saturated fat

A

22

43
Q

G for men of saturated fat

A

28

44
Q

% of total energy taken from saturated fat

A

10%

45
Q

% of total energy taken from trans fat

A

1%

46
Q

G for women of trans

A

2g

47
Q

G for men for trans

A

3G

48
Q

Visceral fat that
accumulates around the organs in the
abdomen is particularly associated with
higher risk of developing these diseases

A

Obesity

49
Q

Where is located in humans, the fat tissue

A

Under the skin
Subcutaneous fat

Around organs
Visceral fat

Bone marrow

Breast tissue

50
Q

Small blood vessels and fat cells

A

Adipocytes

51
Q

What does the adipocytes produce and secrete that are important for immune responses in host defense and play role in lipid metabolism

A

proteins and
other molecules such as leptin,
adiponectin, TNF-α, IL-6, and IL-1β

52
Q

Tips on fats

A

Vegetable oil
Boil, stream or bake
Lean cuts of meat, trim visible fat
avoid process food - trans fat
Limit consumption of saturated fat

Nutrition (11 decks)

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