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Macronutrients Flashcards

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1
Q

What are the 6 classes of nutritents?

A
  1. Carbs
  2. Protein
  3. Lipids
  4. Vitamins
  5. Minerals
  6. Water
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2
Q

How many calories per gram are in 1 carb?

A

4 calories/gram

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3
Q

What are the 3 types of carbs?

A
  1. Monosaccharides
  2. Oligosaccharides
  3. Polysaccharides
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4
Q

3 types of monosaccharides

A
  1. Glucose
  2. Fructose
  3. Galactose
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5
Q

What does the body do with glucose?

A
  1. Used as energy in cellular metabolism
  2. Stored as glycogen in liver and muscle
  3. Converted to fat for later use (triacylglyceral)
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6
Q

What does the body do with fructose and galactose?

A

converts them to glucose for use in energy metabolism

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7
Q

What does galactose combine with to form?

A

Combines with glucose to form lactose in mammary glands of lactating animals

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8
Q

What are oligosaccharides made of?

A

2-10 monosaccharides

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9
Q

What are 3 types of oligosacchrides?

A
  1. Disaccharides
  2. Lactose
  3. Maltose
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10
Q

What is sucrose?

A
  • disaccharide
  • Sucrose = glucose + fructose
  • Table sugar
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11
Q

What is lactose?

A
  • disaccharide

- Milk = glucose + galactose

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12
Q

What is maltose?

A
  • disaccharide
  • beer and germinating seeds like barely
  • glucose + glucose
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13
Q

What are polysaccharides?

A

10+ monosaccharides

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14
Q

What are 2 types of polysaccharides?

A
  1. Plant polysaccharides = starch, fiber

2. Animal polysaccharides = glycogen

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15
Q

What is starch?

A

storage form of carbohydrates in plants

-corn, potatoes, bread, beans

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16
Q

What are 2 types of starch?

A
  1. Amylose

2. Amylopectin

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17
Q

What is the difference between amylose starch and amylopectin starch?

A

Amylose is a long straight chain while amylopectin is a highly branched monosacchride

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18
Q

What is dietary fiber?

A

Plant material that is not digestible by human GI tract enzymes
-leaves, stems, fruit coverings

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19
Q

What is the most abundant dietary fiber?

A

Cellulose

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20
Q

What is cellulose?

A

Main component of plant cell walls found in carrots, celery, broccoli, etc

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21
Q

What does insoluble fiber do?

A
  1. Promote regular bowel movement
  2. Promote Microbial proliferation
  3. Lower risk of colon cancer
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22
Q

What are some types of insoluble fiber?

A
  1. Cellulose
  2. Lignin
  3. Hemicelluloses
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23
Q

What does microbial proliferation do for the body?

A
  1. Detoxifies

2. Reduces activity of enzymes that catalyze conversion of procarcinogens to carcinogens

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24
Q

What does soluble fiber do?

A
  1. Delays gastric emptying
  2. Delay glucose absorption causing a lower blood glucose
  3. Lower LDL cholesterol
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25
How does soluble fiber lower LDL cholesterol?
1. Bind fecal bile acids and increase excretion of bile-acid cholesterol 2. Prevent dietary fat and cholesterol absoprtion 3. Converts fermentable oligosaccharides to short chain fatty acids
26
What is an adequate intate of fiber per day?
Women- 25 grams | Men - 38 grams
27
What is glycogen?
Stored form of carbs in muscle and liver
28
What is the importance of glycogen for the body?
Provides major carb supply for active muscles
29
Glycogenesis
Glucose to glycogen
30
Glycogenolysis
Glycogen to glucose
31
Gluconeogenesis
Glucose synthesis of non-carbohydrate nutrients like lactate, pyruvate, glycerol, amino acids
32
What are the 4 roles of carbs in the body?
1. Energy source 2. Protein sparer 3. Metabolic primer for fat oxidation 4. Fuel for CNS
33
What is the recommended in take of carbohydrates per day?
45-65% of calories should be from carbs
34
How many calories per gram do lipids provide?
9 calories per gram
35
What are the 3 lipid groups?
1. Simple 2. Compound 3. Derived
36
What are simple lipids?
Triacylglycerols
37
What do triacylglycerols consist of?
1 glycerol - 3 carbon backbone | 3 fatty acid chains
38
Why does triacylglycerols synthesis increase following a meal?
1. Food absorption increases blood levels of triacylglycerols 2. High levels of circulating insulin facilitate isynthesis
39
What is lipolysis?
Breakdown of triacylglycerols which yields 1 glycerol and 3 fatty acid chains
40
What causes lipolysis?
1. Low-to-moderate intensity exercise 2. Low-calorie dieting or fasting 3. Cold stress 4. Prolonged exercise that depletes glycogen stores
41
What makes a fatty acid saturated?
Carbon atoms are "saturated" with hydrogen
42
Where are saturated fats found?
1. Animal products mainly | 2. Plant sources- coconut oil, vegetable shortening
43
What makes a fatty acid unsaturated?
One or more double bonds along the main carbon chain
44
What are the 2 types of unsaturated fatty acids?
1. Monounsaturated- canola oil. oil in nuts | 2. Polyunsaturated- sunflower or corn oil
45
What are the 2 essential fatty acids?
1. Polyunsaturated when they come from dietary sources not animal cells 2. Alpha-linolenic acid (ALA)- omega 3 vegetable oils
46
What is the importance of omega-3 fatty acids?
Crucial role in brain function and normal growth and development Also may reduce risk of heart disease, inflammatory disease, Alzheimer's, dementia, depression,
47
How many servings of omega-3's are recommended per week?
2 servings | In sardines, salmon, tuna
48
How are trans fatty acids formed?
One hydrogen atom along the carbon chain moves from its natural position to opposite side of bond
49
How are hydrogenated oils formed?
add hydrogen to liquid oils and form solid fat
50
What do trans fatty acids do to the body?
Increase LDL cholesterol and decrease HDL cholesterol
51
What do food labeling rules allow with trans fat?
0.5g of trans fat per serving can be claimed as zero
52
What are the 4 functions of phospholipids?
1. Interact with water and lipid to modulate fluid movement across cell membranes 2. Maintain structural cell integrity 3. Blood clotting 4. Provide structure to insulating sheath surrounding nerve fibers
53
What type of lipid are HDL and LDL cholesterol?
Lipoproteins which is a compound protein
54
What are glycolipids?
fatty acids bound with carbs and nitrogen to surround nerves and brain tissue
55
How does the body gain cholesterol?
Diet, or cellular synthesis
56
What is the function of cholesterol?
Building plasma membranes, precursor in synthesizing vitamin D and hormones
57
What are the recommended lipid intake per day?
20-35% of total calorie intake | 1. <300mg cholesterol
58
What are essential amino acids?
Body cannot produce and needs to be consumed
59
What are complete proteins?
Foods that contain all the essential amino acids - animal products - eggs best source
60
What are incomplete proteins?
Food that lacks one or more essential amino acids | -plant sources
61
What are some complementary proteins?
1. Grains 2. Legumes 3. Dairy 4. Seeds
62
What are the 7 roles of protein in the body?
1. Catalysts - enzymes 2. Messengers - hormones 3. Structural elements- actin and myosin 4. Immunoproteins 5. Transporters- hemoglobin 6. Buffers 7. Fluid balancers
63
What are the fats of amino acids after deamination occurs?
1. Gluconeogenesis 2. Energy source 3. Fat synthesis
64
When is positive nitrogen balance a good thing?
1. Growing children 2. Pregnancy 3. Recovery from illness 4. Resistance training
65
When does negative nitrogen balance occur?
Fever, burns, dieting, and starvation
66
What is the recommended amount of protein per day?
10-35% of total calories Men- 59 grams/day Women- 44 grams/day

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