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Exercise Nutrition > Macronutriernts > Flashcards

Macronutriernts Flashcards

1
Q

Estimated avg requirement

A

Nutrient intake that is estimated to meet requirements of half of health people
-used to calc RDA

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2
Q

Recommended Dietary Allowence

A

Daily intake that is sufficient to meet the nutrient requirement of 97-98% of pop

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3
Q

Adequate intake

A

Used when RDA can’t be calculated

based on an observed determined appox of nutrient intake

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4
Q

Vegetables canadas food guide

A 
7-10 servings
1 green, 1 orange a day
whole options(more than juice)
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5
Q

Grains canadas food guide

A

6-8 servings

make sure half whole grains

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6
Q

canadas food guide dairy

A

2 servings

select lower far milks

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7
Q

canadas food guide mean

A

2-3 servings
eat at least 2 servings of fish a week
select meat alternatives too

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8
Q

Polysaccarides and 2 ex

A

10+ monosaccarides
glycogen
starch

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9
Q

Functions of fibre

A

posses water attracting properties (retain water)
softens stool
soluble fibre lowers cholesterol, normalizes blood glucose (w/o cholesterol reabsorbed)

-reduced risk of heart disease, diabetes,bowel disease

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10
Q

Where is most carbs stored

A

muscle glycogen, then liver then blood

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11
Q

Glycemic load formula

A

GI of food x CHO per portion/ 100

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12
Q

Sat vs Unsat fatty acid

A

sat- lack d bonds, solid @ room temp

un- one or more d bonds, tight packing

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13
Q

Functions of omega 3/6

A

compose cell membranes, help prevent tissue inflamation, heart disease

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14
Q

2 essential fatty acids

A

linoleic acid and a linoleic acid

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15
Q

Functions of Sterols

A

-helps repair/ form new cells
-regulates membrane fluidity
manufactures bile
precursor to vit. D

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16
Q

Risks of sat and trans fatty acids

A

increase LDL, blood cholesterol, heart disease, cancers

17
Q

functions of pro

A
  • growth/repair/maintenence
  • immune function
  • enzymes
  • horomones
  • provide structure in cells
18
Q

Essential AA

A 
Phenylalanine
histidine
leucine
isoleucine
thonine
typtophere
methane
valine

Exercise Nutrition (4 decks)

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