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Nutition > Macronutrients > Flashcards

Macronutrients Flashcards

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
Q

How does soluble fiber lower LDL cholesterol?

A
  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
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26
Q

What is an adequate intate of fiber per day?

A

Women- 25 grams

Men - 38 grams

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27
Q

What is glycogen?

A

Stored form of carbs in muscle and liver

28
Q

What is the importance of glycogen for the body?

A

Provides major carb supply for active muscles

29
Q

Glycogenesis

A

Glucose to glycogen

30
Q

Glycogenolysis

A

Glycogen to glucose

31
Q

Gluconeogenesis

A

Glucose synthesis of non-carbohydrate nutrients like lactate, pyruvate, glycerol, amino acids

32
Q

What are the 4 roles of carbs in the body?

A
  1. Energy source
  2. Protein sparer
  3. Metabolic primer for fat oxidation
  4. Fuel for CNS
33
Q

What is the recommended in take of carbohydrates per day?

A

45-65% of calories should be from carbs

34
Q

How many calories per gram do lipids provide?

A

9 calories per gram

35
Q

What are the 3 lipid groups?

A
  1. Simple
  2. Compound
  3. Derived
36
Q

What are simple lipids?

A

Triacylglycerols

37
Q

What do triacylglycerols consist of?

A

1 glycerol - 3 carbon backbone

3 fatty acid chains

38
Q

Why does triacylglycerols synthesis increase following a meal?

A
  1. Food absorption increases blood levels of triacylglycerols
  2. High levels of circulating insulin facilitate isynthesis
39
Q

What is lipolysis?

A

Breakdown of triacylglycerols which yields 1 glycerol and 3 fatty acid chains

40
Q

What causes lipolysis?

A
  1. Low-to-moderate intensity exercise
  2. Low-calorie dieting or fasting
  3. Cold stress
  4. Prolonged exercise that depletes glycogen stores
41
Q

What makes a fatty acid saturated?

A

Carbon atoms are “saturated” with hydrogen

42
Q

Where are saturated fats found?

A
  1. Animal products mainly

2. Plant sources- coconut oil, vegetable shortening

43
Q

What makes a fatty acid unsaturated?

A

One or more double bonds along the main carbon chain

44
Q

What are the 2 types of unsaturated fatty acids?

A
  1. Monounsaturated- canola oil. oil in nuts

2. Polyunsaturated- sunflower or corn oil

45
Q

What are the 2 essential fatty acids?

A
  1. Polyunsaturated when they come from dietary sources not animal cells
  2. Alpha-linolenic acid (ALA)- omega 3 vegetable oils
46
Q

What is the importance of omega-3 fatty acids?

A

Crucial role in brain function and normal growth and development
Also may reduce risk of heart disease, inflammatory disease, Alzheimer’s, dementia, depression,

47
Q

How many servings of omega-3’s are recommended per week?

A

2 servings

In sardines, salmon, tuna

48
Q

How are trans fatty acids formed?

A

One hydrogen atom along the carbon chain moves from its natural position to opposite side of bond

49
Q

How are hydrogenated oils formed?

A

add hydrogen to liquid oils and form solid fat

50
Q

What do trans fatty acids do to the body?

A

Increase LDL cholesterol and decrease HDL cholesterol

51
Q

What do food labeling rules allow with trans fat?

A

0.5g of trans fat per serving can be claimed as zero

52
Q

What are the 4 functions of phospholipids?

A
  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
Q

What type of lipid are HDL and LDL cholesterol?

A

Lipoproteins which is a compound protein

54
Q

What are glycolipids?

A

fatty acids bound with carbs and nitrogen to surround nerves and brain tissue

55
Q

How does the body gain cholesterol?

A

Diet, or cellular synthesis

56
Q

What is the function of cholesterol?

A

Building plasma membranes, precursor in synthesizing vitamin D and hormones

57
Q

What are the recommended lipid intake per day?

A

20-35% of total calorie intake

1. <300mg cholesterol

58
Q

What are essential amino acids?

A

Body cannot produce and needs to be consumed

59
Q

What are complete proteins?

A

Foods that contain all the essential amino acids

  • animal products
  • eggs best source
60
Q

What are incomplete proteins?

A

Food that lacks one or more essential amino acids

-plant sources

61
Q

What are some complementary proteins?

A
  1. Grains
  2. Legumes
  3. Dairy
  4. Seeds
62
Q

What are the 7 roles of protein in the body?

A
  1. Catalysts - enzymes
  2. Messengers - hormones
  3. Structural elements- actin and myosin
  4. Immunoproteins
  5. Transporters- hemoglobin
  6. Buffers
  7. Fluid balancers
63
Q

What are the fats of amino acids after deamination occurs?

A
  1. Gluconeogenesis
  2. Energy source
  3. Fat synthesis
64
Q

When is positive nitrogen balance a good thing?

A
  1. Growing children
  2. Pregnancy
  3. Recovery from illness
  4. Resistance training
65
Q

When does negative nitrogen balance occur?

A

Fever, burns, dieting, and starvation

66
Q

What is the recommended amount of protein per day?

A

10-35% of total calories
Men- 59 grams/day
Women- 44 grams/day

Nutition (5 decks)

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