Midterm 2 Flashcards
1
Q
what provides energy for exercise?
A
triglycerides and glycogen
2
Q
What is cardiovascular disease?
A
disease of the heart and blood vessels
3
Q
CVD includes:
A
heart disease, high blood pressure, heart attacks, and strokes
4
Q
what percentage of deaths are caused by CVD in Canada
A
30%
5
Q
how much does CVD cost the Canadian economy a year
A
over 20.9 billion
6
Q
what is Atherosclerosis ?
A
An inflammatory response to injury within the artery walls
7
Q
what causes inflammation due to action of the immune system. (Atherosclerosis)
A
Lipid and Fibrous material deposits within the arterial wall.
8
Q
What effects does Atherosclerosis cause
A
Reduces elasticity of blood vessels and eventually blocks blood flow
9
Q
Blockage of blood flow to heart leads to a:
A
heart attack
10
Q
blockage of blood flow to brains leads to:
A
stroke
11
Q
5 step process of atherosclerosis
A
- fatty streak formation
- plaque accumulation
- fibrous cap formation
- fibrous cap rupture
- heart attack
12
Q
Risk factors for CVD
A
- age
- gender
- bodyweight
- blood pressure
- high fat diet
13
Q
saturated fat
A
fatty acid with maximum amount of hydrogens
14
Q
monounsaturated fat
A
fatty acid missing 2 hydrogens, has a double bond
15
Q
polyunsaturated fat
A
has 2 or more double bonds, lacks 4 or more hydrogens
16
Q
Saturated and trans fats___ risk of heart disease
A
increase
17
Q
Omega 3 and omega 6 polyunsaturated fats ___ risk of heart disease
A
decrease
18
Q
how do omegas, and saturated fats have different effects?
A
affect type and amount of lipoproteins, triglycerides, and cholesterol differently
19
Q
what occurs when chylomicrons are turned into HDL’s. Density, size, TG (triglycerides), Cholesterol
A
Density: increase
Size: decrease
TG: decrease
Cholesterol: increase
20
Q
Chylomicrons
A
largest and most dense
transport lipids from the small intestine to the rest of the body.
21
Q
VLDL (very low density lipoproteins)
A
lipoprotein made by the liver cells to transport lipids to various tissues in the body
22
Q
LDL (low-density lipoprotein)
A
derived from VLDL’s as vldl triglycerides are removed and broken down: composed mainly of cholesterol
23
Q
HDL (high density lipoproteins)
A
transports cholesterol back to the liver from the cells: composed mainly of protein
24
Q
difference between HDL and LDL
A
LDL cholesterol is the cholesterol that is linked to heart disease whereas HDL represents cholesterol that is returning to the body. High HDL is a good thing whereas high LDL is not.
25
What increases LDL's
saturated fats and trans fats
26
what increases VLDL's
added sugars
27
What lowers HDL levels
trans fats
28
where do we get cholesterol from?
animal foods (meat, milk, eggs)
29
what makes cholesterol
our liver
30
dietary cholesterol, is usually not associated with...
blood levels of cholesterol
31
Omega 6 fats decrease
LDL's
32
What do Omega 3 polyunsaturated fats do (regulate)
affect cell function
33
eating Omega 3's helps:
1. infant brains develop
| 2. prevent cognitive decline with age
34
Omega 3's help decrease risk of CVD by: (3 things)
- improve blood lipid levels
- decreases blood clotting
- resolves inflammation
35
omega 3's are found most commonly in:
sardines, salmon, trout, herring, and mackerel
36
what are the 2 kinds of long chain omega 3's, and how long are they/how many d bonds.
1. EicosapentaenoicAcid (EPA) (20:5)
| 2. Docosahexaenoic Acid (DHA) (22:6)
37
how many servings of fish should we have per week?
at least 2
38
what other foods can contain Omega 3's
- eggs fortified with DHA
| - micro encapsulated fish oil in milk and yogurt
39
1. what does ALA stand for?
2. what is it?
3. where can it be obtained?
1. Alpha-linoleic acid
2. is an essential omega 3
3. flax, canola, soy, walnut oil
40
can our bodies convert ALA into DHA and EPA?
yes, but conversion isn't very efficient
41
what happens if too many omega 3's are consumed?
can lead to dysfunction of the immune system and weight gain.
42
what do low fat products usually use instead?
carbohydrates
43
difference and similarity between fat substitutes and fat.
similar structure, but isn't absorbed by the body.
44
what does Olestra do and symptoms do it cause?
may cause GI discomfort, bloating, and diarrhea.
- reduces absorption of fat soluble vitamins
- not approved in Canada
45
How to choose fat wisely, list 3 things to avoid.
limit cholesterol, trans fats, and saturated fats
| (lower fat cuts, chicken with no skin, vegetarian one time a week, low fat dairy
46
how to choose fats wisely: list 2 things to increase
mono and polyunsaturated fats
| more plant oils for salad dressings and baking
47
how to get more omega 3's in your diet
(use more flax seed, eat more fish, more leafy greens)
48
how to watch your total fats?
- bake, broil, roast, instead of fry
| - limit amount of butter
49
what part of the plant is coffee made from?
the seed
50
whats in coffee?
caffeine, phenolic substances, oxidizers
51
what contains the most caffeine, and what contains the least
drip brewed has most caffeine, and chocolate has the least.
52
some physical effects of caffeine?
irritability, restlessness, insomnia, and heart palpitations
53
caffeine withdrawal symptoms
headache, fatigue, drowsiness, irritability, depression. may increase with repeated use.
54
coffee facts: where is it absorbed and how long does it take?
absorbed in the small intestine in about 44m
55
how can caffeine cross the blood brain barrier?
it is sufficiently lipophilic
56
how long does it take caffeine to leave your body and what removes it?
excreted by the kidneys in 8-10 hours after consumption
57
caffeine increases bp for...
non regular users
58
doesn't necessarily increase bp for...
regular users
59
Kahweol and cafestol increase...
LDL levels in the blood
60
kahweol and cafestol hare removed by
coffee filters
61
caffeine intake recommendations for pregnant women and other adults?
w: 300mg
O: 400mg
62
what percentage of ingested antioxidants come from coffee?
66%
63
what do antioxidants do?
they reverse oxidation and repair cell damage
64
what is oxidation?
when electrons are taken off of atoms, can damage cells, and their DNA
- creates free radicals
65
what kind of coffee has highest amounts of antioxidants?
medium roasted coffee
66
confounding variables: coffee drinkers are more likely to..
smoke and drink alcohol
67
moderate intake of coffee, due to___, helps decrease..
1. antioxidants
| 2. t2 diabetes, some cancers, liver disease, parkinson's
68
some concerns of impact by caffeine are:
sleep, mental health, pregnant women, bone health
69
Black tea: leaves are picked, ___, and dried
oxidized
70
what is in tea? 3 things
caffeine, antioxidants, tannins
71
what is Catechin? (tea)
- a polyphenol
- protects against oxidative stress
- highest content in white and green teas
72
what is L-theanine?
a non-protein amino acid derivative
73
what are tannins: can bind___ in the digestive tract to inhibit absorption
non-heme iron
74
too much tea can cause:
deficiency anemia
75
Health effects of tea regarding blood pressure
decrease blood pressure by protecting blood vessels
76
Health effects of green tea
may help with weight maintenance
77
health effects of tea regarding bones and teeth
may prevent age related bone decay and dental (caries) cavities
78
why are health effects of tea inconsistent?
levels of antioxidants and confounding variables affecting it
79
Amino acids are composed of:
a hydrogen atom, acid group, and unique side chain
80
how many amino acids are there?
20
81
what are essential amino acids and how many are there
9, our body cant make them and have to be obtained through diet
82
what are non essential amino acids and how many are there?
11, our bodies can make them through transamination
83
Essential amino acids: HILLMPTTV
```
Histidine
Isoleucine
Lysine
Methionine
Phenylalanine
threonine
Tryptophan
Valine
```
84
rhyme to remember essential AA's: HILLMPTTV
```
Hi
I
Like
Leaves
Meat
Protein
that
tastes
vgood
```
85
what is a peptide bond?
forms between the acid group of one AA and the nitrogen group of another.
86
peptide=
amino acids attached using a peptide bond
87
2 amino acids =
dipeptide
88
a few amnio acids (4-20)=
oligopeptide
89
a lot of amnio acids =
polypeptides
90
proteins are made from___
1 or more polypeptide strands
91
protein shape: different amino acids in the chain are___
attracted to each other
92
what determines protein folding?
where an attraction occurs
93
what determines shape of protein?
complex folding
94
what does the shape of a protein determine?
its function
95
how many chains does hemoglobin have?
4 protein chains
96
Sickle cell anemia: what is affected and the difference between a normal cell
- 1 amino acid difference In hemoglobin
- changes shape
- which affects functionality of red blood cell
97
where does protein digestion occur and what happens?
mouth: mechanical digestion
stomach: chemical digestion
98
what does acid do to protein?
denatures
99
denatured protein is___
more accessible for proteolysis
100
what does pepsin do to proteins?
breaks long chains into smaller chunks and single amino acids
101
why cant you take protein hormones or enzymes orally?
protein and enzymes will be denatured by stomach acid
102
what enzymes does the small intestine produce and what do they do
trypsin and chymotrypsin
| breaks down remaining proteins
103
Summary: step 1 in protein digestion
mechanical breakdown of protein begins in the mouth
104
Summary: step 2 in protein digestion
stomach acid and pepsin begin the chemical digestion of protein
105
Summary: step 3 in protein digestion
in the small intestine, enzymes from the pancreas and brush border break down polypeptides
106
Summary: step 4 in protein digestion
transport proteins move products of protein digestion into mucosal cells
107
Summary: step 5 in protein digestion
when di, and tripeptides enter mucosal cells. they are broken down into single amino acids
108
Summary: step 6 in protein digestion
amino acids are then passed from mucosal cells into the blood and travels to liver which regulates distribution
109
___ protein is used to make ___ protein
dietary, body
110
protein turnover
balance between protein synthesis and protein degradation
111
your body keeps a ___ of amino acids
pool
112
Transcription
mRNA from DNA
113
translation
creating protein from mRNA
114
if there aren't enough of all the essential amino acids in your body...
you body cannot synthesize key proteins
115
if one of the essential amino acids is lacking, protein synthesis will:
stop
116
what percentage of our body weight is from protein
15%
117
many cell structures contain
structural proteins
118
hat are enzymes and what do they do?
are protein molecules
| - allow chemical reactions to happen
119
transport proteins in cell membranes are used in:
facilitated and active diffusion
120
transport proteins within the circulatory system and what they do:
albumin: transports calcium, zinc, B6
| lipoproteins
121
what are antibodies
proteins that destroy out of body invaders
122
what are the 2 contractile proteins and what do they do?
actin and myosin, allow muscles to contract and relax
123
what are hormones
chemical signals in the body between cells and tissue
124
difference between peptide and protein hormones
- Peptide hormones consist of short chains of amino acids,
| - protein hormones are longer polypeptides.
125
4 protein hormones:
glucagon, insulin, prolactin, gastrin
126
how can a protein affect acid base balance and how does it do this?
some proteins are buffers
| - help by attracting or releasing hydrogen ions
127
proteins can provide ____ (but the body prefers to utilize carbs and fat)
energy
128
what occurs in the process of deamination
when the amino acid group on the molecule is removed and used. (for energy, turned into fat, or turned into glucose)
129
what does protein deamination result in?
production of ammonia
130
the liver turns ammonia into___
urea
131
how is urea removed from the body?
travels from the blood to the kidney, filtered into the urine and then expelled
132
what happens if you dont eat enough protein?
- body breaks down muscle for amino acid
- most dispensable proteins are broken down first
- enzymes broken down
- impaired cellular functions
133
what is Marasmus? (general)
sever protein energy malnutrition
134
what is Emaciation
- slowly starving to death
- using body fat store, and proteins for energy
- most common in 6-16 month old children
135
what effects does marasmus have?
- stunted growth
- dehydration
- increased risk of infection
- heart failure
136
Why does marasmus usually occur in children?
when infants and children are fed diluted baby formula
| - less common in breast fed infants
137
What is Cachexia?
wasting due to chronic illness
138
what causes marasmus in Canada ?
reduced food intake coupled with abnormal metabolism (increased catabolism)
139
What is Kwashiorkor? (the quotes)
the disease the first child gets when the second child is born.
- a severe protein deficiency
140
what causes Kwashiorkor?
when children are weaned from breast milk and are given a low protein, high fibre diet.
141
what are the symptoms of Kwashiorkor?
- stunting in growth
- skinny legs and big stomach
- prone to infections and diseases
142
what causes the big stomach in Kwashiorkor?
- caused by excess fluid and fatty liver
- low blood protein causes fluid imbalance
- blood protein cant transport fat
143
____ maintains fluid balance
protein
144
balanced concentration of protein is needed to:
maintain balance between intra and extra cellular fluid
145
swelling of tissues occurs when...
protein levels are decreased
146
can you ingest too much protein? and what is it associated with?
protein intake above 35% of kcal consumed.
- associated with high saturated fat intake and low veggie, fruit and grain intake
- increases risk of heart disease and cancer
147
what are some effects of too much protein?
- May contribute to bone loss with aging
| - increase risk of kidney stones
148
the amino acid pool ___ store much protein.
doesn't
149
whats stripped from extra amino acids and where is it excreted?
nitrogen, excreted in urine
150
how is extra protein stored?
turned into glucose then stored as fat
151
how much protein is enough? (per kg)
0.8 per kg
152
what group of people needs an extra 25g of protein per day?
pregnant and lactating women
153
how much protein does a burn victim or recovering patient need.
2g/kg
154
what percentage of a Canadians diet is protein?
15%
155
what is a complete protein?
contains all essential amino acids
156
what is an incomplete protein?
only contains some essential amino acids
157
what is a complementary protein.
involves the combination of different incomplete plant sources is scarce.
158
3 reasons why people become vegetarians?
1. many religions dont condone eating meat
2. ethical reasons
3. food safety
159
What do vegetarian diets contain a lot/little of?
high in fibre, vitamins and minerals
| - low in saturated fats
160
what minerals/vitamnins do vegetarians have a hard time getting enough of?
iron, calcium, zinc, and B12
161
what foods should you ingest iron with?
citrus foods
162
which vitamin is found specifically in animal foods?
B12
163
where can vegans get B12 from?
pills, injections, or yeast extracts
164
where do vegans get calcium and vitamin D from?
fortified foods and supplements
165
where do vegans get iron from?
meat alternatives, whole grains, and leafy greens
166
alternative protein sources for vegans
soy based products, legumes, seeds, nuts, grains and vegetables
167
which diseases does obesity increase the risk of?
heart disease, type 2 diabetes, cancer, reproductive problems, joint problems, sleep apnea, depression
168
Energy balance occurs when:
energy intake=energy expenditure
169
Energy out is based on what 3 things?
- Basal Metabolic rate (BMR)
- Energy expenditure with exercise
- Thermic effect of food
170
what is BMR and how much our bodies energy expenditure is is needed for it?
60-70%
| energy needed to maintain our bodies resting functions
171
factors that affect BMR
- lean muscle mass
- gender
- growth
- body size
- stress/injury
- low energy diet
- thyroid hormone level
172
what is the thermic effect of Food
the energy needed to digest, absorb, transport and metabolize food.
173
how much of our energy intake is used to metabolize our food?
5-10%
174
___ takes less energy to metabolize than ___ and protein
fat, carbohydrates
175
TEF ____ with the size of the meal.
increases
176
you store extra energy as _____ and _____.
triglycerides and glycogen
177
where are triglycerides stored.
stored in adipose tissue (grows and shrinks)
178
where is glycogen stored, and how much can be stored?
muscles and liver, 200-500g
179
Amino acids from protein are first used to synthesize
needed body proteins
180
carbs are first used to maintain ___ and build glycogen stores.
blood glucose
181
excess kcals are stored as ___
fat
182
what measures the amount of heat released by the body?
direct calorimetry
183
___ equations allow you to calculate your energy needs based on several factors.
EER (Estimated Energy Requirements )
184
what is weight cycling also known as?
yoyo dieting
185
will you lose as much weight the second time around when dieting?
no, not easy
186
what defines a healthy body weight?
having enough lean muscle and body fat
187
BMI stands for
Body Mass Index
188
you can calculate BMI with what equation?
kg/meters squared
189
what is a normal BMI range?
18.5-24.9
190
a measurement that shows how the child is doing relative to children the same age
percentile
191
a higher percentile means:
the child is heavier
192
if a child is at the 25th percentile, it means
25% have a lower bmi, and 75% have a higher BMI
193
what do callipers measure?
subcutaneous fat levels
194
what do bod pods measure?
air displacement
195
Visceral adipose tissue=
fat around the organs
196
subcutaneous adipose tissue =
fat under the skin
197
visceral adipose tissue is more__
metabolically active
198
what shape are people with more visceral adipose tissue?
apple
199
what apple shape people more at risk of?
cvd, diabetes
200
Risk waist circumference for men is
>120cm
201
Risk waist circumference for women is
>88cm
202
we inherit our body shape and characteristics from our___
parents
203
what is the Set Point Theory?
when people finish growing, weight remains relatively stable
204
Leptin is a ____ hormone
satieity (being satisfied)
205
Where is Leptin secreted?
adipose cells
206
main function of Leptin?
regulation of fat stores
207
what happens when there is a decrease in sensitivity to leptin?
inability to be sated (feel full)
208
Leptin send signals to the ____
hypothalamus
209
what signals does leptin send to the brain?
the body has enough energy strores such as body fat
| - that we're full
210
leptin levels are ___ when you're thin, and ___ if you're fat
lower, higher
211
___ is known as the hunger hormone
Ghrelin
212
when the stomach is empty, ghrelin is___
secreted
213
when the stomach is stretched, ghrelin secretion is ___
decreased
214
What does Ghrelin do to the hypothalamic brain cells? 2 things
increases hunger, and increases gastric acid secretion
215
before eating: Ghrelin levels are___ and Leptin levels are ___
higher, Lower
216
before eating: Ghrelin levels are___ and Leptin levels are ___
lower, higher
217
the risk of obesity ____ by __% for each km walked per day
decreases, 5%
218
the risk of obesity ____ by __% for each hour spent in a car
increases, 6%
219
if you lose weight too quickly, you risk: 3 things
- nutrient deficiencies
- losing muscle not fat
gaining the weight back
220
what is a reasonable weight loss goal?
0.5-2 pounds per week
221
1 pound of fat contains how many calories?
3500
222
Bariatric surgeries can result in a loss of ___ % of a persons body weight
20-25%
223
what does bariatric surgery do?
removes part of the stomach and small intestine
224
what is gastric banding?
when a band is placed on the top part of the stomach to decrease stomach volume
225
what is gastric bypass?
surgical procedure that reduces size of the stomach and bypasses a portion of the small intestine.
