Module #7 Flashcards
What are the three macronutrients?
Carbohydrates, fats, and protein
What are two micronutrients?
Vitamins and minerals
What is the word for the sum total of all the chemical processes going on in the body?
Metabolism
What is the process that breaks down molecules? What are its two stages?
Catabolism
(1) digestion, (2) respiration
What is the word for the chemical process the builds up new, large molecules?
Anabolism
What is the difference between digestion and respiration?
Digestion breaks large molecules into smaller ones and doesn’t release any usable energy. Energy is released in respiration.
What are the 3 food sources for energy? What unit do we use to measure the amount of energy available in a food?
Carbohydrates, fats, and proteins
Food energy is measured in food calories or large calories (chemical kilocalories)
Carbohydrates are formed by what process going on it green plants
Photosynthesis
Why is glucose called a monosaccharides?
Mono- means “one.” Saccharide means “sugar” or “sweet”. Glucose is a monosaccharides: a 1-ring sugar
Name 2 common disaccharide
1) Lactose (milk sugar made of one glucose and galactose ring)
2) Sucrose (cane sugar made of one glucose and fructose ring)
3) Optional: maltose
Is honey a disaccharide?
Honey is not a disaccharide but a syrup solution of 2 monosaccharides, fructose, and glucose
Starch (amylose) and cellulose are both long chains of glucose. What do we call a long chain of glucose.
Both are polysaccharides
How are starch and cellulose handled differently in the digestive tract?
Most starch is digested back into glucose in the small intestine. Cellulose passes harmlessly through the intestines as fiber.
How is glycogen different from both starch and cellulose?
Cellulose and starch are straight chains of glucose, and glycogen is a central protein with branching chains
What do training and carbohydrate loading do to glycogen granules?
Physical training increase the size of the glycogen granules. Carbohydrate loading fills the glycogen granule to capacity with readily available. Both lengthen athletic endurance
What condition can you avoid if you eat fat or protein along with high-glycemic index foods?
Reactive hypoglycemia
What is removed from complex carbohydrates when they are refined? Does refining make a food move higher or lower on the glycemic index?
Refined food has lost fiber, oils, vitamins, and minerals.
Higher
Trail mix contains some high-glycemic-index foods. What do you think will happen to the overall glycemic number for trail mix if peanuts and sunflower seeds are added?
Peanuts and sunflower are foods lower on the glycemic index. They balance the sweet ingredients and lower the glycemic index number for trail mix.
Describe a fatty acid, the typical form of fat in the body
A fatty acid is a long chain of carbon atoms with branching hydrogen atoms, with one end of the chain ending in an oxygen formation called an acid
How do most fatty acids travel in the blood?
Three fatty acids attach to a glycerol to form a triglyceride. The triglycerides are packed into lipoproteins
What are ketone bodies? What is the name for the condition of ketone bodies in the blood and acetone on the breath?
Ketone bodies are small molecules that form when fatty acids are broken down for fuel. Most cells can use ketone bodies for fuel. The condition is ketosis
Which sugars are used as building blocks in RNA and DNA?
Ribose (RNA) and deoxyribose (DNA)
What are units in a protein called? What do you call 9 of these units that your body cannot make and that your diet must supply?
Amino acids; the 9 are called essential amino acids
What is a complete protein?
A complete protein contains all of the essential amino acids
Give examples of foods with complete protein.
Meat, dairy, poultry, fish, eggs, cauliflower, and certain beans
What 2 groups of vegetable foods can you combine to make a complete protein?
Grains and legumes makes complete protein
What is an even better way to get complete protein?
Combine vegetable protein from grains and beans with some animal protein
What is the general term for the 2 fatty acids that are necessary for life but that your body cannot make? Name these 2 fatty acids
Essential fatty acids
Linoleum acid (LA) and alpha-linolenic acid (ALA)
What is the chemical form of a saturated fat? Name a saturated fat
A saturated fat is a long chain of carbons without room for more hydrogen. Stearic acid is a saturated fat
What is the chemical difference between a saturated fat and an unsaturated? Name a unsaturated fat
Saturated fats have carbons that are saturated with hydrogen.
An unsaturated fat has a least 1 double bond between carbon atoms in its carbon chain. It has room for more hydrogen to added
Linoleic acid, alpha-linolenic acid, and oleic acid
Unsaturated fat is named by the location of the first double bond from the omega carbon. What kind of omega fat is linoleum acid?
What kind is alpha-lenolenic acid?
Linoleic acid: omega-6
Alpha-lenolenic acid: omega-3
Which omega fatty acid decreases inflammation? Which one is most likely to be missing from the American diet?
Omega-3 decreases inflammation and is the most likely to be missing from diet
What dietary change may help Americans reduce the severity of diseases of civilization?
Reduce omega-6 in diet and increase omega-3. Eat less red meat and eat more ocean fish (or supplement with vegetable oils and fish oils with omega-3)
What kind of lipoprotein traveling in the blood deposits cholesterol into the inner walls of blood vessels?
Low-density lipoprotein (LDL)
What is the name for the condition of hard cholesterol deposits in the blood vessels, and why is this condition dangerous?
Atherosclerosis, the narrowing and hardening of the arteries, is the cause of heart disease and strokes.
What can be done to lower the levels of low-density lipoprotein?
Reducing saturated fat, trans fat, and cholesterol in the diet and by eating more soluble fiber
What kind of lipoprotein collects cholesterol and returns it to the liver? What can you do to raise the levels of the lipoprotein
High-density lipoprotein (HDL) is good cholesterol.
Reaching a healthy weight and exercising
What does bioavailable mean?
Which foods contain more bioavailable nutrients?
Which foods contain less?
What can be done to these foods to make the nutrients more bioavailable
Bioavailable means the nutrients in a food are easy for a person to absorb and use
Eggs, meat, and dairy foods
Raw vegetables and grains contain very little bioavailable nutrition, but cooking them increase the amount of nutrients that can be absorbed
What is the order of fats from the one with the most saturated fat to the less?: (chicken fat, canola oil, fish fat, beef fat, butter, coconut oil)
1) Coconut oil
2) Butter
3) Beef fat
4) Chicken fat
5) Fish fat
6) Canola oil
What is the difference between monounsaturated fat and polyunsaturated fat? Which kind is ALA? Which kind is oleic acid?
Monounsaturated fat has 1 double bond. Polyunsaturated fat had 2 or more double bonds. ALA is a polyunsaturated fat. Oleic acid is a monounsaturaed fat
What has happened to an unsaturated fat to make trans fatty acids? Why is trans fat the worst fat you can eat?
Hydrogen and the carbon chain has switched positions on 1 end of a double bond. Your body’s cells cannot use trans fat properly because it is shaped wrong.
Trans fat also raises the levels of LDL (bad cholesterol) and lowers HDL (good cholesterol)
What do you look for on a food ingredient list to see if it contains trans fat? Why can’t you trust a label that says “zero trans fat”?
Look for words “partially hydrogenated oil.”
Manufacturers are allowed on labels to round down to zero if the amount of trans fat is less than half a gram per serving
In what order does the body prefer to use macronutrients for energy?
What is the only macronutrient available to someone in starvation?
Is this healthy state?
The body prefers to use carbohydrates, then fat, and then protein.
Only protein is available in starvation.
It is not a healthy state and may lead to permanent damage or death
