Human Nutrition Leftovers Flashcards
Lecithin is an example of phospholipids. TorF
True
A fatty acid that contains no double bonds in the hydrocarbon chain is called a saturated fatty acid. TorF
True
Hydrogenation is done to convert unsaturated fatty acids into saturated fatty acids TorF
True
Nutrition Recommendations Canada, recommend that we consume no more than ____ % calories from saturated fat.
10
Which of the following is the most abundant class of lipids?
Triglycerides
Hydrogenated margarine is solid at room temperature because it contains
Saturated and trans fatty acids
World health organisation recommends that we should get no more than 10% of our total calories from trans fats. TorF
False
All proteins act as enzymes. TorF
False
Unsaturated fatty acids when consumed in high amounts can increase blood LDL levels. TorF
False
An atherogenic diet is _____ in saturated and trans fats, and _____ in whole grains, vegetables and fruits.
High, Low
EPA and DHA are essential fatty acids. TorF
False
Olive oil is better than canola oil because olive oil is lower I saturated fat than is the canola oil. TorF
False
The two essential fatty acids are polyunsaturated fatty acids. TorF
True
Amino acids differ from one another with respect to the number of amine groups they contain. TorF
False
Acids denature proteins. TorF
True
Which mineral toxicity increase our risk of hypertension?
sodium
Deficiency of ______ leads to goitre
Iodine
Pica is the
tendency to eat non-food items
Premenopausal women have higher needs for ____ than do the men.
Iron
Which is the most abundant Mineral in our body?
Calcium
Which provides the maximum calories among minerals?
NONE, vitamins and minerals have 0 calories.
What group absorbs the maximum amount of calcium from their diet?
Children
Hemochromatosis is
A genetic disorder where the iron absorption in unregulated and can lead to excess iron absorption
What is NOT a good source of calcium
Butter
Which of the following minerals maintains fluid volume inside the cells?
Potassium
Which vitamins act as antioxidants?
Vitamins C and E
Which vitamin supplement should a vegan person consider taking?
Vitamin B12
A person who smokes has higher DRI which of the following vitamins?
VItamin C
Deficiency of which of the following vitamins in pregnant women leads to neural tube defects in their children?
Folate
The more processed a food the more ____ it contains and the less ______ it contains>
sodium, potassium
Thiamin deficiency can lead to
beriberi
What food would NOT be considered a good source of Vitamin C?
Milk
Which vitamins lead to an increase in blood homocysteine levels?
Both vitamin B12 and vitamin B6
Genetics is the major cause of obesity. TorF
False
Which people would you not use BMI(body mass index) for?
Body builders
Taller people have higher basal metabolic rate than shorter people. TorF
True
A characteristic of bulimia nervosa is
The person says within their normal BMI range
To lose a pound of fat, a person would need to have a negative energy balance of
3500Cal
Starvation reduces a person’s basal metabolic rate. TorF
True
Which is NOT a benefit of physical activity?
Reduces insulin sensitivity
For the same level of activity, trained muscle use more energy from glucose than do the untrained muscles. TorF
False
Fat can be broken down to give energy in ______ state(s)
Only aerobic
Maximum how much sugar should be there in your drink during the activity?
7%
When a marathon runner does carbohydrate loading, they should take complete rest and eat no carbohydrates o the last day before their final race. TorF
False
How much protein is needed to boil a pound of muscles?
70-105g
Anaerobic activity (no oxygen)
maximal exercise of short duration, energy (ATP) from glucose (glycogen), and produces lactic acid
Aerobic activity:
Moderate activity, requires oxygen, produces carbon dioxide, energy ATP, from glucose(glycogen) & fat highly trained muscles use less glucose and more fat than untrained muscles, turn glycogen longer
What is the recommended percentage of calories that comes from fat?
Too low <20%cals
Recommendations 20-30%
Protein: Physical Activity
-Eating protein with CHO within 2hours post activity can enhance muscle protein synthesis
-CHO rich diet spares protein from being used as fuel
-protein is needed for both endurance and strength athletes
1lb of muscle = ?
70-105g protein (limit to 2lb per week)
How do Supplements, Vitamin E, and Iron help athletes?
Supp: If well nourished = nothing, can help if deficient
Vit E: may protect against (exercise induced) oxidative stress
Iron: female athlete are at risk for iron deficiency, aenemia can impair performance
Energy Balance
-Balance occurs when energy in = energy out (wt maintenance)
For weight loss, negative energy balance is needed (opposite is true as well)
Energy intake: foods, beverages
Energy expenditure: 50-65% BMR (basal metabolic rate)
25-50% voluntary activity
5-10% thermic effect of food (increased metabolism for 5hrs after eating)
What factors affect BMR?
Age, Height, Body composition, fever, stress, environmental temperature, fasting, starvation, malnutrition, thyroxin
How does thyroxin affect BMR?
The higher the levels of thyroxin, the higher your BMR.
Two conditions: Hypothyroidism ((low) and Hyperthyroidism (high)
Body Mass Index (BMI)
Normal 18.5-24.9 (lower 20s is the lowest risk of mortality)
Underweight <18.5
Overweight 25-29.9
Obese (30-39.9)
Extreme obese (>40)
Anthropometry
the scientific study of the measurements and proportions of the human body.
Waist circumference
healthy: <102 cm or 40 inch (males), <88cm or 35inch (females)
Central obesity is associated with increased risk of death form all causes than gynecoid
Density and Conductivity
Density: lean tissue is more dense than fat, underwater weighing (body volume & density)
Conductivity: bioelectrical impedance (BIA): lean tissue and water conduct electrical current
Dual Energy X-ray Absorptiometry (DEXA)
Technique to see how much fat is in the body. For total body fatness, fat distribution and bone density
Hunger
physiological need to eat, sensation that demands relief
Appetite
psychological desire to eat, learned motivation (not eating because you are hungry but because you like it )
Satiation
Perception of fullness that build throughout meal (fullness of a meal, yet children get forced into eating more food)
Satiety
Perception of fullness that lingers after meal (inhibits eating until next meal), (fullness after finishing a meal)
Leptin
Appetite suppressing hormone produced in fat cells; operates on feedback mechanism (Satiate hormone, tells our brain not to eat. Leptin signals our body to stop eating)
Enzyme Theory:
people who are more obese, have more LPL (an extracellular enzyme on the vascular endothelial surface that degrades circulating triglycerides in the bloodstream)
Fat Cell Number theory
If children are overweight or obese, they are more likely to to stay that way.
Set-Point theory
the body may choose a weight it want to be and defend that weight by regulating behaviours and metabolic activities
Thermogenesis I
Proteins control the body’s heat production, a type of adipose tissue, brown fat, has abundant energy wasting proteins
Thermogenesis II
when we are eating more calories, our body isn’t getting rid of more calories
Thermogenesis III
certain food leads to more heat production than the others.
Is obesity genetic?
No, the idea that a very small fraction of the population has this genetic condition has now been debunked
Obesity: Outside the Body Factors
External cues to overeat:
-wide variety delectable foods, human sensations/emotions
time of day, stress
Food:
-pricing, availability, and advertising
Physical inactivity
What is a healthy body weight?
Ideal body weight isn’t one specific weight, what is important is the body composition.
Anorexia Nervosa
refusal to maintain a minimally normal body weight, self starvation to the extreme, and disturbed perception of body weight & shape.
Bulimia Nervosa
recurring episodes of binge eating combined with a morbid fear of becoming fat, usually followed by self-induced vomiting or purging (also non-purging fasting, excessive exercise)
Binge Eating Disorder
Similar to bulimia, except rarely purge or use compensatory behaviour
Water: as a nutrient
most indispensable of all nutrients (3days without it before death), makes up 60% of adult body weight (arteries, veins, capillaries, cells, tissues, and organs)
Water: functions
transport for nutrients and wastes
universal solvent
body/s cleaning agent
lubricant/cushion for joints
protection for sensitive tissue
maintenance of body temperature
Thirst
-Pituitary gland signaled to release hormone (kidney shift water back to bloodstream)
-When blood too concentrated, or blood volume/pressure too low, hypothalamus initiates nerve impulse
-Lags behind lack of water
Dehydration
symptoms: thirst, weakness, exhaustion, delirium, can lead to death
Water intoxication
Dilution of body fluids due to excessive intake of plain water
Symptoms: headache, muscular weakness, lack of concentration, poor memory, loss of appetite
Body fluids and minerals
most of body’s water inside the cells; some on outside(remainder fills blood vessels)
Major minerals for salts (water follows salt)
Cells move salts across their membranes (prevents collapse/swelling)
7 Major Minerals
calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium
Trace Minerals
iodine, iron, zinc, copper, selenium, fluoride, chromium, manganese, molybdenum
Osteoporosis
A reduction in bone bass of older people
Bones becomes porous and fragile
Although the fractures often develop later in life, osteoporosis silently develops earlier
Development of Osteoporosis
Cortical bone: ivory-like, dense – forms outer shell of bone and shaft of long bone
Trabecular bone: web-like, lattice of calcium containing crystals (strength & Ca bank)
(Losses of bone)
Trabecular: begins in mid 20’s
Cortical: begins ~ 40
Vitamins
essential, non-caloric organic nutrients. needed in very small amounts, cofactors (helpers) in cell functions
Fat Soluble: Vitamins
A, D, E, K
dissolve in lipid, require bile for absorption, transported in lymph, stored in tissue, may be toxic in excess
Poorly planned vegetarian diets can lack:
Iron, zinc, calcium, vitamin B12, vitamin D
Poorly planned omnivorous diets can lack:
Vit A, Vit C, folate, and fibre
Lipids
soluble in organic solvents but not in water (and our body is mostly water)
3 Classes of Lipids
Triglycerides, Fatty acids (short, medium, and long), Degree of saturation (saturated, monounsaturated, polyunsaturated)
