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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
Q

Briefly explain carbohydrate digestion and absorption in mouth, stomach, SI and LI

A

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.

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26
Q

What is glycogenesis?

A

formation of glycogen from sugar

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27
Q

What is glycogenolysis?

A

breaking apart glycogen

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28
Q

What is gluconeogenesis?

A

forming of new glucose

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29
Q

List the three hormones that regulate blood glucose in liver and pancreas

A

insulin, glucagon, epinephrine

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30
Q

What is lipolysis?

A

breakdown/availability of fat

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31
Q

What are the two transporters that diffuse glucose into muscle?

A

GLUT1 and GLUT4

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32
Q

What activates GLUT4 messengers?

A

insulin and exercise

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33
Q

What does OGTT stand for?

A

oral glucose tolerance test

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34
Q

What is glycemic index?

A

ranks foods according to how a 50g amount of food raises blood glucose

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35
Q

What is glycemic load?

A

how much total CHO present

36
Q

What is glycemic response?

A

how quickly and how high blood glucose rises after carbs are consumed

37
Q

What is the RDA for carbohydrates???

A

130g/day

38
Q

What is the AMDR for Carbs?

A

45-65% of total energy

39
Q

How many calories is one gram of Carbs worth?

A

4kcal/g

40
Q

How many calories is one gram of lipids worth?

A

9kcal/g

41
Q

How many calories is one gram of protein worth?

A

4kcal/g

42
Q

List examples of good fats and bad fats?

A

Good = olive oil, avocado, nuts, fish

Bad = cheese, butter, processed meats

43
Q

What are the three types of lipid molecules in our food?

A

triglycerides (fatty acids), phospholipids and sterols

44
Q

What is the difference between saturated and unsaturated fats?

A

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
Q

What makes it an omega 3?

A

3rd carbon in chain is where the double bond takes place

46
Q

What are the two common omega 3 fatty acids?

A

DHA and EPA

47
Q

Explain cis versus trans fatty acids

A

CIS = Most poly and monounsaturated fats. liquid at room. Healthful properties

Trans = solid at room temperature. unhealthier

48
Q

Where are trans fatty acids naturally found in foods?

A

in milk and meat

49
Q

Artificial trans fats in Canada have been…

A

banned due to CV risk and negative health outcomes.

50
Q

Where are phospholipids found?

A

in plant and animals food sources

51
Q

What is the purpose of phospholipids in food?

A

emulsification

52
Q

Where are sterols found?

A

in plants and animals

53
Q

What is the key enzyme that breaks down fats?

A

Lipase

54
Q

What is LDL

A

Bad. more cholesterol than protein

55
Q

What is HDL

A

Good. more protein than cholesterol

56
Q

What is postprandial?

A

fed state

57
Q

Explain lipid transport

A
  • 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
Q

Why is LDL bad?

A

carries cholesterol and circulates it to the body’s peripheral tissues

59
Q

Why is HDL good?

A

helps prevent too much cholesterol from depositing in peripheral cells

60
Q

Why are protein requirements different from other macronutrients?

A

relative to body mass rather than total calorie intake

61
Q

What is the RDA for protein in adults?

A

0.8g/kg/bodyweight

62
Q

List some of the many functions of protein

A

structural, enzyme, motor, defence, regulatory, signalling, sensory

63
Q

What are amino acids?

A

amino acids are the building blocks of proteins. Includes central carbon plus hydrogen, amino group and acid group. Side chain

64
Q

What is a peptide bond?

A

type of bond that connects individual amino acids.

65
Q

What is a dipeptide?

A

two amino acids

66
Q

What is an oligopeptide?

A

more than 10 amino acids

67
Q

What is a polypeptide?

A

less than 10 amino acids

68
Q

List the levels of protein structure

A

primary, secondary, tertiary, quaternary

69
Q

What is denaturation?

A

breakdown and change of function of protein

70
Q

What is the difference between essential and non-essential amino acids?

A

Essential amino acids cannot be synthesized so must come from diet

71
Q

List an example of an essential and non-essential amino acid

A

Essential include leucine and non-essential include arginine

72
Q

Explain the amino acid pool

A

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
Q

What is deamination?

A

taking amine group off and enters system. removing nitrogen.

74
Q

What is nitrogen balance?

A

a measure of nitrogen taken into the body and amount of nitrogen lost in urine, feces, etc. used an overall protein indicator.

75
Q

What is transamination?

A

the nitrogen is passed to other compounds in skeletal muscle

76
Q

What is the AMDR for protein?

A

10-35%

77
Q

What is protein quality?

A

measure of how efficiently a protein can be used and converted to make body proteins.

78
Q

What does protein quality depend on?

A

Amino acid digestibility and composition

79
Q

What is a complete protein?

A

foods containing all the essential amino acids

80
Q

What is an incomplete protein?

A

foods missing one or more essential amino acids

81
Q

List some incomplete protein sources

A

legumes, nuts, seeds, grains and cereals

82
Q

What are the best sources of complete protein?

A

milk, egg white, tuna, chicken, beef

83
Q

What is muscle protein synthesis?

A

Muscle protein synthesis (MPS) is the metabolic process that describes the incorporation of amino acids into bound skeletal muscle proteins.

84
Q

What are BCAAs

A

Branched-chain amino acids

85
Q

Explain the concept of anabolic window

A

the anabolic effect of exercise is long-lasting (at least 24 hours) but likely diminishes with increasing time post exercise

86
Q

If you workout regularly, you need more protein. what is the RDA for someone who works out?

A

1.4 to 2g/kg/day

87
Q

What is the AMDR for lipids?

A

20-35%

KINE 2P20 - Introduction to Nutrition (3 decks)

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