Final Exam 4 Flashcards
fiber intake
-38 g for men
-25 g for women
benefits of fiber
-lower cholesterol
-lower risk of cancer
food sources of fiber
-fruits
-veg
-whole grain
whole grain sources
-brown rice
-oats
-popcorn
-quinoa
carbs are not digested where
the stomach
how do carbs enter bloodstream?
small intestine
functions of carbs
-provide energy
-RBC, CNS
-Ketones
-Protein breakdown
What is lactose intolerance
When there is no lactase (or not enough) present to break down milk sugars (lactose) that they ferment instead of breaking down
Elevated blood glucose…
Release of insulin, glucose->glycogen
Low blood glucose
Release of glucagon, glycogen->glucose
Diabetes signs
-polydypsia
-polyphagia
-polyuria
-vision changes
type 1 diabetes
limited insulin production
type 2 diabetes
insulin resistance
type 1 diabetes treatment
monitor carb intake
type 2 diabetes treatment
-monitor carb intake
-medication to increase insulin sensitivity
-exercise
consequences of elevated blood glucose
-blindness
-kidney failure
-heart disease & stroke
-nerve damage
-increased infections
-poor wound healing (amputations)
monosaccharides
-glucose
-galactose
-fructose
disaccharides
-sucrose
-lactose
-maltose
polysaccharides
-glycogen
-fiber
-starch
refined grains
only endosperm (outside)
enriched grains
fortified refined grains
whole grains
entire grain seed
functions of lipids
-energy storage
-protection (organs)
-transport nutrients & vitamins
-hormone regulation
-nervous transmission
functions of lipids in food
-flavor
-aroma
-satiety
-essential fatty acids
-moisture
types of lipids
-triglycerides and fatty acids
-sterols
-phospholipids
fatty acid structure
string of carbons with one methyl group (omega end) and acid group (alpha end)
triglyceride structure
-glycerol backbone with three fatty acids
do saturated fats have double bonds
no
do monounsaturated fats have double bonds
yes, one
do polyunsaturated fats have double bonds
yes,
3 = omega 3
6 = omega 6
what kind of lipid do we usually consume
trigylcerides
structure of sterols
multiple rings
saturated fat food sources
-meats/animals
monounsaturated fat food sources
-avocado
-olive oil
-nuts
polyunsaturated fat food sources
-fish
-vegetable oil
-nuts
cholesterol food sources
-eggs
-meat
-dairy
how are lipids digested
emulsification with bile in small intestine
what are chylomicrons made of
-triglyceride
-cholesterol
-phospholipid
-protein
what does VLDL do?
delivers cholesterol and triglycerides to the cells
what des HDL do?
removes excess cholesterol from cells
what is atherosclerosis (molecular)?
when too much LDL oxidizes
what is atherosclerosis (symptoms)?
plaque buildup in the arteries
things that put you at risk for cardiovascular disease
-smoking
-high blood pressure
-diabetes
-age >65
-bad diet
recommendations to prevent CVD
-medication
-low fat diet
-eating plant based foods (anti-oxidants)
-high ratio of omega 3 to omega 6
what does myplate say about saturated fat
reduce it
