Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Kin > nutrition > Flashcards

nutrition Flashcards

1
Q

what are micro nutrients?

A

nutrients needed in small amounts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

examples of micronutrients

A

Vitamins (A, D, E, K, B, C)

Minerals (Calcium, Iron, etc.)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what are macronutrients?

A

nutrients needed in large amounts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

examples of macronutrients

A

Water
Carbs
Fats
Protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

why do I need water?

A

makes up plasma: dissolves nutrients and wast in the blood

makes up cytoplasm: dissolves enzymes needed for all cell processes

regulates body temp

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

how many calories are in water?

A

0(no carbon)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

can the body store extra water?

A

no

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

how many L of liquid are needed per day?

A

1-2L

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

how much water should one drink 2 hrs before a workout?

A

2 cups

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

how much water should one drink during a workout if the workout is >60?

A

1 cup for every 1/2 hour of exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

how much liquid should one drink during a workout if the workout is <60?

A

1 cup sports drink every 1/2 hour of exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

how much water should one drink after a workout if the workout is >60?

A

2 cups in the first 2 hours after the workout

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

how much liquid should one drink after a workout if the workout is <60?

A

2 cups fluid recovery drink with a 4:1 ration of sugar:protein(i.e. chocolate milk)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

what is Hyponatremia?

A

diluting blood with too much water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what are carbohydrates found in?

A

grains, fruits, vegetables, sugar

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what is the chemical structure of a carbohydrate?

A

C6H12O6

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what is a simple carbohydrate?

A

sweet taste
simpler chemical structure
high glycemic index

18
Q

what is a complex carbohydrate?

A

complex structure
Low glycemic index

19
Q

what are carbs needed for?

A

1st choice in the body to make ATP

the only choice for the brain to make and burn ATP

20
Q

where does body store carbs?

A

1st- in muscles as glycogen
2nd- in liver as glycogen
3rd- under skin as fat

21
Q

process of carb loading

A

1- deplete muscle and liver glycogen by restricting carbs and exercising heavily for 3 days

2- supersaturate glycogen stores by increasing carbs and decreasing exercise for 3 days

3- compete 1 day later

22
Q

what macromolecule is a triglyceride

A

fat(lipids)

23
Q

what is a triglyceride?

A

glycerol molecule and 3 fatty acids

24
Q

do saturated fats have any double bonds(bends)?

A

no

25
Q

do monounsaturated fats have any double bonds(bends)?

A

1

26
Q

do polyunsaturated fats have any double bonds(bends)?

A

2+

27
Q

which is solid at room temp?

A

saturated

28
Q

which is liquid at room temp?

A

unsaturated(bends)

29
Q

what is fat needed for?

A

cell membranes
organ protection
insulation
bodys #2 choice for energy
long term energy storage

30
Q

why is too much saturated and trans fat bad?

A

can cause blockages in arteries

31
Q

what food is protein found in

A

animal products
beans
soy
nuts
seeds
tofu

32
Q

what is a protein?

A

a chain of amino acids

33
Q

what is the amino acids structure?

A

R group on bottom or top

amino group on left or right

carboxyl group on left or right

hydrogen on top or bottom

34
Q

how many variants of the R group are there

A

20

35
Q

how many amino acids out of 20 are essential?

A

9

36
Q

why is protein necessary?

A

enzymes, hormones, collagen, muscle, hair, finger nails, etc

body’s last choice to burn energy

37
Q

what is BMR

A

basal metabolic rate

38
Q

what are influences on BMR

A

gender
muscle mass
age
height
weight
genetics

39
Q

how many calories do men need per day

A

3000cal/day

40
Q

how many calories do women need per day

A

2400 cal/day

Kin (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions