Nutrition Flashcards
Define kilocalories
energy value of food
the heat that is required tp raise temp of 1kg of water by 1 degree c
Define essential nutrients
nutrients that the liver cannot create or provide for the body
about 50 molecules are are essential
Define non essential nutrients
we can synthesize them or make them from alternative sources
What are the 5 sources of carbohydrates
1) starch
2) sugar
3) insoluble fibers
4) soluble fibers
5) milk sugar
Define starch
complex carbs from grain and veggies
define sugar
simple ( mono or disaccharides) from fruit ,sugar cane,sugar beet, honey and milk
Define insoluble fibers
cellulose from veggies
Define soluble fibers
pectin in apples/citrus fruit
Define milk sugars
lactose
where do we get glycogen
meat
Define glycogenesis
forming glycogen
when glucose intake > than glucose spent
stored in liver and skeletal muscles
Define glycogenolysis
glycogen breakdown
when glucose intake< then glucose spent
only done by hepatocytes, some kidney and intestinal cells
Define gluconeogensis
glucose formed from liver from non glucose sources
i.e glycerol from triglycerides and amino acids
useful in nervous system
Where are saturated fats found
found in meats ,dairy food and tropical oils
Where are unsaturated fats found
seeds, nuts, olive oil, fish,shrimp,krill
Where are trans fat found
hydrogenated oils ( modified fats from unsaturated fats to be saturated )
Where do we get cholesterol from?
found in egg yolk, meats, shellfish, and milk
liver makes about 80% of cholesterol despite intake
What are lipoproteins made of
protein and lipid based vesicles
What part is hydrophilic and hydrophobic in lipoproteins
phospholipids and proteins on the outside is hydrophilic
inside is hydrophobic
How is lipoproteins able to transport cholesterol and lipids?
hydrophobic cholesterol and lipids are able to be transport in the blood
- allow lipids to enter/exit
Define HDL
- high density lipoproteins
- high protein levels
- smaller size
- highest ratio of protein content to cholesterol amount
- moves excess cholesterol from peripheral tissues to liver and steroid producing organs
- carries lipids and proteins that protect against inflammation,oxidation,clotting
What occurs with high HDL?What occurs with low HDL?
HIGH: might protect against heart disease
LOW: decrease memory
Define LDL
low density lipoproteins
- high in cholesterol
- cholesterol moves to peripheral tissues (membranes, storage,nor hormone synthesis)
What occurs with high LDL
leads to plaque in arteries
not all bad: helps block bacterial infection
Define VLDLs and an example of them
very low density liproproteins
mostly triglycerides
triglycerides from liver move to peripheral tissues ( like adipose)
Do men or women have more HDL
men have lower HDL levels than women
What are 5 ways to increase HDL levels
1) excercise
2) estrogen increase
3) replace saturated foods in diet with polyunsaturated as much as possible
4) Niacin ( B3)
5) fewer simple carbs, more soluble fiber
What are 6 ways of increasing LDL levels
1) Stress
2) cigarette smoking
3) obesity
4) diet high in simple carbs and fat
5) menopause for women
6) family history
How does saturated fats affect blood cholesterol levels
- causes liver to make more cholesterol
- prevents cholesterol from leaving the body
How does unsaturated fats affect blood cholesterol levels
1) increase excretion of cholesterol
2) increase choloesterol conversion to bile salts
How does trans fat affect blood cholesterol levels
worse effect than saturated fats
increase LDLs and decrease HDLs
In what food is trans fat found in
margarine
snack foods
oils for frying food
What type of bonds do unsaturated fatty acids have
double bonds
causes bends/kinks within the tails
Define hydrogenation
process of saturating the unsaturated fatty acids into straight chains
( does it by adding more hydrogens to carbon)
Define partial hydrogenation
removes some of the hydrogen again. making trans fats
Give 6 reasons why lipids are important
1) help absorb fat-soluble vitamins
2) fuel used in liver cells and skeletal muscle
3) build phospholipids ( myelin and cell membrane)
4) builds adipose tissue ( insulation, protection, and fuel storage)
5) creates prostaglandins
6) cholesterol
What does prostaglandins do
smooth muscle contraction,blood pressure control and inflammation
What does cholesterol do
stabilize membranes
makes bile salts
steroid hormones
How many amino acids do we need ? Does the human body create them
9 essential amino acids
cant be made in human body so need to get from diet
What are examples of complete proteins
contains all needed amino acids
ex: eggs, milk, fish, meats, soy beans
What are Incomplete proteins? Examples of sources in food
lack some essential amino acids
ex: legumes,nuts, cereals
What are vitamins
help the body use nutrients
most are coenzymes
ingested or synthesized
no single food groups contains all needed vitamins
Define Vitamin C
antioxidant, helps with collagen synthesis, and enzyme cofactor
How is vitamin A used
cell growth, helps with vision ( makes protein in retinal receptors)
How is vitamin K used
blood coagulation and calcium binding
How is B1 ( thiamine), B2 ( riboflavin), B3 ( Niacin) used
coenzymrs that make ATP
How is Vitamin B6 used
coenzyme, makes neurotransmitters, glucose/glycogen regulation, immune
How is B12 used
makes myelin sheath and mature RBCs
What are water soluble vitamins
excess is excreted
b complex and c are absorbed with water
b12 required intrinsic factor in intestines
megadoses are useless
What are fat-soluble vitamins
- excess stored in the body ( except vitamin K)
- A,D,E,K are absorbed with lipids,digestion products
- pathologies can arise from excess intake fat-soluble vitamins
How is calcium,phosphorus, magnesium used
harden bones
How in iron used
oxygen binding to hemoglobin
How is iodine used
thyroid hormone synthesis
How is sodium and chloride used
major electrolytes in blood
What are mineral rich foods
veggies
legumes
mik
some meats
