Final! Flashcards
Function of Calcium
Maintain normal BP, blood clotting, muscle contractions, transmission of nerve impulses, may protect against HTN, protective relationship w/ diabetes, blood cholesterol & colon cancer
Food Sources of Calcium
Dairy/milk, OJ (fortified), Greens, Sardine’s bones, fish sauce, seaweed, tofu
Osteoporosis (Causes/prevention/treatment)
a thinning of the bones -- bone loss outpaces the growth of new bone. Bones become porous, brittle, and prone to fracture Prevention: Adequate amounts of calcium Adequate amounts of vitamin D Regular exercise Medication, exercises
Calcium: What increases absorption?
Stomach acid, vitamin D, lactose, growth hormones
Calcium: What increases excretion?
Hypocalcemia refers to low blood calcium concentration
Function of Iron
Cofactor in oxidation - reduction reactions, utilization of energy in metabolism, hemoglobin - carried O2 to cells, myoglobin - carries O2 to muscles
Food Sources of Iron
Meat (red/fish/poultry/shellfish), spinach & greens, parsley, legumes (beans), grains (breads&cereals)
Iron Deficiency
MOst common, 1.6 mill. people, blood losses, Microcytic hypochromic anemia (small & pale RBCs) Fatigue, headaches, weakness, pale (pallor)
Iron Overload
Hemochromatosis - genetic disorder that enhances Fe absorption (Can also be from repeated bld tranfsns, massive doses of Fe supplements, rare metabolic disorders) Apathy, lethargy, fatigue, liver tissue damage, higher risk of diabetes, liver cancer, CHD & arthritis
Function of Selenium
*antioxidant. Defends against oxidation. May protect against lung, prostate, colon & rectal cancer
Selenium Deficiency
Keshan disease - heart enlargement & muscle becomes fibrous, caused by virus but Se deficiency makes people pro-disposed to it, prevalent in regions of China b/c soil low in Se
Selenium Overload
Loss & brittleness of hair/nails, skin rash, fatigue, irritability & nervous system disorders, garlic breath OD
Function of Iodine
IodiNe-food, IodiDe-body, essential component of the thyroid hormone, regulates body temp, growth/development, metabolic rate
Iodine Deficiency
Simple goiter - enlargement of the thyroid gland. Cretinism - mental & physical retardation, maternal iodine deficiency during pregnancy
Function of Chromium
Enhances insulin action
Chromium Deficiency
Low chromium levels can result in elevated blood sugar
Function of Fluoride
Formation of teeth/bones, makes bones stronger & teeth more resistant to decay
Problems w/ Excessive Amounts of Fluoride
Fluorosis - irreversible pitting & discoloration of the teeth
Function of Zinc
Found in all cells, cofactor in > 100 enzymes, found in foods high in protein, important in sexual maturation & growth, involved in growth, development & immune function, influences behavior & learning performance, taste perception, wound healing, sperm development, fetal development
Zinc Deficiency Diseases
Stunted growth, seen mostly in Middle East & in children, diet low in zinc, high in legumes, unleavened bread & other whole grains (Bind w/zinc)
Functions of Magnesium
Bone mineralization, muscle contraction, immune system, blood clotting, blood pressure
Functions of Potassium
Fluid balance (found in the cell), prevents high BP, maintains normal fluid & electrolyte balance, assists in nerve impulse transmission & muscle contractions
Food Sources of Potassium
Fresh foods! Broccoli, carrots, tomato juice, strawberries, squash/acorn, artichoke, bananas
Function of Water
Digestion - hydrolysis Transport nutrients - blood Carries nutrients & waste products Regulates body temp Maintains blood volume Solvents for nutrients Lubricates joints Spinal Fluid
How to calculate water requirements
1/2 cup per 100 kCal expended (2,000 mL = 10 cups)
Functions of Sodium
Maintains fluid balance, maintains normal fluid, electrolyte & acid-base balance, assists in nerve impulse transmission & muscle contraction, increase excretion of calcium
Sources of Sodium
Table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods.
Problems w/ Excessive amounts of Sodium
Raises BP, excess may aggravate HTN
Difference between Aerobic & Anaerobic Metabolism
Aerobic (slow) jogging, swimming, biking, dancing. Anaerobic (quick) printing, weight lifting, long jump
Energy source for muscle use: ATP
Adenosine triphosphate, delivers energy instantly, 2-4 secs worth stored in each cell
Energy source for muscle use: CP
Creatine phosphate, used anaerobically,
Energy source for muscle use: Glucose
Anaerobic
Energy source for muscle use: Fat
Aerobic
Pre-Game Meals
Fluids 300-800 kCal CHO rich foods 60-75% Low in fat & fiber Moderate in protein Light & easy to digest (smoothie) 3-4 hours before event
Replenishing during Event
Every 15 min during 1/2 - 2 cups
Post-Game Meals
High CHO-meals, low in fiber, fat & protein
Beverages w/CHO
Proper Hydration before/after and Event
2-3 hours before 2-3 cups
15 mins prior 1-2 cups
After 2 cups/lb of body weight lost
Use of Sports Drinks
6-8% glucose by weight
8% cramps, nausea & diarrhea
Na in sports drinks increase fluid absorption
Ex. drink weighs 240 g, 16 g glucose 16/240 = 6.7%, acceptable range
Nutrient Needs of Athletes
Carbs, fat, protein
Risk factors of CHD
Modifiable: Diet (more sat fat), transfat, cholesterol, fruits/veggies, whole grains, PA, no smoking, stress level, obesity
Not modifiable: genetics, gender, age
Dietary prevention and treatment for CHD
Increase:sat fat, cholesterol, trans fat(worse), decrease: fruits/veggies, whole grains, fiber (legumes), omega 3s - fatty acids
Prevention & Treatment for HTN (High BP)
Weight control, PA, DASH diet, moderate consumption, lower Na intake
Cancer - Increasing Dietary Factors
Benzopyrene & heterocyclamines produced from cooking fatty meats over a BBQ
Alcohol
Smoking
High red meat & processed meat (nitrates & proteins = nitrosannines, Vit C can stop it)
Fried foods - acrylamide
Cancer - Decreasing Dietary Factors
Fruits/veggies Milk Garlic Fiber - rich diet Folate Lycopene Calcium Phytochemicals found in cruciferous veggies Antioxidant nutrients - Vit E, C, Beta-carotene, Se (selenium)
HIV/AIDS Nutritional Concerns
AIDS Wasting Syndrome - malnutrition major contributing factor in causing death in AIDS patients
HIV/AIDS Medical Nutrition Therapy (MNT)
High calories & protein (2g/kg body weight)
Weight training & endurance activity to build up muscle mass
2 multiple vitamin & mineral supplements
Well cooked foods (no raw milk eggs mushrooms)
Increased fluids w/diarrhea, vomiting, night sweats
Diabetes - Medical Nutrition Therapy (MNT)
Total CHO intake - consistent intake helps to regulate blood sugar, too little CHO consumption can lead to hypoglycemia, avoid foods & beverages w/ added sugar
Consume 1/2 grains from high fiber, whole grain products
Diabetes - Complications from poor control
Dieseses of the Large Blood Vessels (atherosclerosis)
Diseases of the small blood vessel (affect kidney function & retinal degeneration)
Disease of the Nerves: Nerve tissue deteriorates, loss sensation in hands/legs (injuries go unnoticed, infections lead to gangrene & eventually amputation)
Ergogenic aids: Work
Caffeine: enhances alertness & reduces fatigue, GI distress, nervousness, irritability, headaches & diarrhea, rapid heart beat, insomnia & decreased performance
Creatine: improvement in muscle strength and size, cell hydration & glycogen loading capacity, enhances high intensity activity - weight lifting & sprints, not shown to benefit endurance, fluid weight gain, cramping, nausea & diarrhea, safe up to 5 g/day
Sodium Carbonate: use prior to high intense sport, enhances exercise capacity, buffers & neutralizes CO2, maintain pH levels close to normal, 0.3 g/kg
Ergogenic aids: Insufficient Evidence
Beta-hydroxymethylbutrate (HMB) - metabolite of leucine, increases muscle mass & strength in those untrained
Ribose: Claims to help re synthesize ATP, does not increase performance
Ergogenic aids: Do NOT performed as claimed
Carnitine: Does not enhance fatty oxidation
Chromium Picolinate: no effects on strength, lean body mass or reduced body fat
Recommended levels of total cholesterol, LDL, HDL, Tri, BP
TC: less 200 mg/dl LDL: less 100 mg/dl HDL: more 60 mg/dl Triglyceride: less 150 mg/dl BP: more 120/80 mg/dl
