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KINE 2P20 - Introduction to Nutrition > Midterm 2 (Weeks 6-8) > Flashcards

Midterm 2 (Weeks 6-8) Flashcards

1
Q

Which is better complex or refined carbohydrates?

A

Complex

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2
Q

Other than breads and pastas, where else do carbs come from?

A

Fruits, vegetables, oatmeal, beans

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3
Q

List EDNP examples of carbs

A

cookies, candy, carbonated sugar beverages, cupcakes

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4
Q

What is enrichment?

A

something that is already there and you are making more of it.

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5
Q

What is fortification?

A

adding something that’s not naturally there in raw form

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6
Q

List simple carbs

A

monosaccharides and disaccharides

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7
Q

List complex carbs

A

glycogen and starch

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8
Q

What does complex carb mean?

A

lots of building blocks put together to make one large unit. Simple carbs are in the simplest form

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9
Q

What is hydrolysis

A

breaks sugar molecules apart

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10
Q

What is condensation

A

links two sugar molecules together

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11
Q

What is glycogen?

A

storage form of carbohydrates in humans. Highly branched chains of glucose (10-18 chains)

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12
Q

What are the two different types of glycogen?

A

inter- or intra-sarcomeric glycogen

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13
Q

What is amylase?

A

single chains of glucose molecules

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14
Q

What is amylopectin?

A

branched chains of glucose molecules

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15
Q

What is soluble fibre?

A

viscous, fermentable

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16
Q

What is insoluble fibre?

A

non-viscous and non-fermentable

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17
Q

What are the implications of low fibre intake?

A

chronic disease, increased transit time, decreased gut health

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18
Q

Example of soluble versus insoluble fibre?

A

All Bran buds versus wheat flakes. Different fibres in each cereal. If you let each sit in bowl of milk, one will absorb while the other won’t

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19
Q

In what foods is fibre found?

A

found in plant derived foods

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20
Q

What is functional fibre?

A

fibre that has been isolated and added to foods

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21
Q

What is dietary fibre?

A

natural AND functional fibre

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22
Q

What is an anti-nutrient?

A

something in food that interacts with another. (don’t eat grapefruit while on a certain medication). Hard to digest and limit uptake

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23
Q

List the function of fibre

A

increase satiety, improves gut health, promotes bowel health

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24
Q

What does a soluble-fibre rich diet do to digestion?

A

dilutes stomach and SI content which slows digestion

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25
Briefly explain carbohydrate digestion and absorption in mouth, stomach, SI and LI
Mouth: amylase breaks starch into shorter polysaccharides. Stomach: amylase is inactivated by acid so no CARB digestion occurs SI: most starch digestion and breakdown of disaccharide occurs. LI: fibre and other indigestible carbohydrates are broken down by bacteria. Some fibre is excreted in the feces.
26
What is glycogenesis?
formation of glycogen from sugar
27
What is glycogenolysis?
breaking apart glycogen
28
What is gluconeogenesis?
forming of new glucose
29
List the three hormones that regulate blood glucose in liver and pancreas
insulin, glucagon, epinephrine
30
What is lipolysis?
breakdown/availability of fat
31
What are the two transporters that diffuse glucose into muscle?
GLUT1 and GLUT4
32
What activates GLUT4 messengers?
insulin and exercise
33
What does OGTT stand for?
oral glucose tolerance test
34
What is glycemic index?
ranks foods according to how a 50g amount of food raises blood glucose
35
What is glycemic load?
how much total CHO present
36
What is glycemic response?
how quickly and how high blood glucose rises after carbs are consumed
37
What is the RDA for carbohydrates???
130g/day
38
What is the AMDR for Carbs?
45-65% of total energy
39
How many calories is one gram of Carbs worth?
4kcal/g
40
How many calories is one gram of lipids worth?
9kcal/g
41
How many calories is one gram of protein worth?
4kcal/g
42
List examples of good fats and bad fats?
Good = olive oil, avocado, nuts, fish Bad = cheese, butter, processed meats
43
What are the three types of lipid molecules in our food?
triglycerides (fatty acids), phospholipids and sterols
44
What is the difference between saturated and unsaturated fats?
Unsaturated fats contain one or more double bonds and fewer hydrogen atoms on their carbon chains. Unsaturated is healthiest type of fat. Butter (saturated) is solid while olive oil (unsaturated) is liquid.
45
What makes it an omega 3?
3rd carbon in chain is where the double bond takes place
46
What are the two common omega 3 fatty acids?
DHA and EPA
47
Explain cis versus trans fatty acids
CIS = Most poly and monounsaturated fats. liquid at room. Healthful properties Trans = solid at room temperature. unhealthier
48
Where are trans fatty acids naturally found in foods?
in milk and meat
49
Artificial trans fats in Canada have been...
banned due to CV risk and negative health outcomes.
50
Where are phospholipids found?
in plant and animals food sources
51
What is the purpose of phospholipids in food?
emulsification
52
Where are sterols found?
in plants and animals
53
What is the key enzyme that breaks down fats?
Lipase
54
What is LDL
Bad. more cholesterol than protein
55
What is HDL
Good. more protein than cholesterol
56
What is postprandial?
fed state
57
Explain lipid transport
* Lipoprotein lipase * Result of VLDLs broken down, left with final components of lipoproteins (High and low density) * ‘Reverse lipid transport’ returning or replacing good cholesterol. Transport end results of lipids to liver.
58
Why is LDL bad?
carries cholesterol and circulates it to the body’s peripheral tissues
59
Why is HDL good?
helps prevent too much cholesterol from depositing in peripheral cells
60
Why are protein requirements different from other macronutrients?
relative to body mass rather than total calorie intake
61
What is the RDA for protein in adults?
0.8g/kg/bodyweight
62
List some of the many functions of protein
structural, enzyme, motor, defence, regulatory, signalling, sensory
63
What are amino acids?
amino acids are the building blocks of proteins. Includes central carbon plus hydrogen, amino group and acid group. Side chain
64
What is a peptide bond?
type of bond that connects individual amino acids.
65
What is a dipeptide?
two amino acids
66
What is an oligopeptide?
more than 10 amino acids
67
What is a polypeptide?
less than 10 amino acids
68
List the levels of protein structure
primary, secondary, tertiary, quaternary
69
What is denaturation?
breakdown and change of function of protein
70
What is the difference between essential and non-essential amino acids?
Essential amino acids cannot be synthesized so must come from diet
71
List an example of an essential and non-essential amino acid
Essential include leucine and non-essential include arginine
72
Explain the amino acid pool
o Protein enters body, feeds amino acid pool. Interacting with amino acid pool. Amino acid provides many functions (energy production, etc.) amino acid pool is a conceptual area, not a place.
73
What is deamination?
taking amine group off and enters system. removing nitrogen.
74
What is nitrogen balance?
a measure of nitrogen taken into the body and amount of nitrogen lost in urine, feces, etc. used an overall protein indicator.
75
What is transamination?
the nitrogen is passed to other compounds in skeletal muscle
76
What is the AMDR for protein?
10-35%
77
What is protein quality?
measure of how efficiently a protein can be used and converted to make body proteins.
78
What does protein quality depend on?
Amino acid digestibility and composition
79
What is a complete protein?
foods containing all the essential amino acids
80
What is an incomplete protein?
foods missing one or more essential amino acids
81
List some incomplete protein sources
legumes, nuts, seeds, grains and cereals
82
What are the best sources of complete protein?
milk, egg white, tuna, chicken, beef
83
What is muscle protein synthesis?
Muscle protein synthesis (MPS) is the metabolic process that describes the incorporation of amino acids into bound skeletal muscle proteins.
84
What are BCAAs
Branched-chain amino acids
85
Explain the concept of anabolic window
the anabolic effect of exercise is long-lasting (at least 24 hours) but likely diminishes with increasing time post exercise
86
If you workout regularly, you need more protein. what is the RDA for someone who works out?
1.4 to 2g/kg/day
87
What is the AMDR for lipids?
20-35%

KINE 2P20 - Introduction to Nutrition (3 decks)

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