Nutrition Flashcards
3 stages of nutritive metabolism
Stage 1: GI digestion
Stage 2: anabolism and catabolism
Stage 3: Oxidation in mitochondria (ATP production)
Too much total food or certain types of food can lead to what?
Disease
Why does it matter what we eat and how much of it we eat?
Requires a lot of energy to maintain homeostasis of necessary nutrients
The amount of energy required to raise 1 mL of water 1C
1 calorie (c)
The expression for the energy value of food
Kilocalorie (C)
This function is mesured by the heat generated or oxygen consumes
Metabolic rate
This is the smallest amount of energy required to sustain wakeful existence at rest in comfortable warmth
BMR (basal metabolic rate)
BMR is regulated by what hormone?
Thyroid hormone
BMR requires about what percentage of the body’s total energy
60%
Adaptive Thermogenesis requires what percentage of the body’s total energy
10%
Physical activity requires what percentage of the body’s total energy
30%
This is a type of tissue that contains special channel proteins to allow H+ to escape membranes without producing ATP to require more energy; nonshivering thermogenesis
Brown fat
This action raises the metabolic activity of muscle tissue to increase heat production
Shivering
Eating increases the metabolic rate by what percentage?
25-40%
This action raises the metabolic activity of muscle to perform movements; takes up about 30% of total body energy
Physical activity
At what age does a person’s BMR begin declining rapidly?
18-22
This is a (outdated) method of measuring health by dividing a person’s weight by their height
BMI (body mass index)
A ‘healthy’ BMI ranges from what values
19-25
An ‘overweight’ BMI ranges from what values?
25-30
An ‘obese’ BMI ranges from what values?
> 30
What are the 4 healthy habits to maintain proper health
- No smoking
- Moderate alcohol consumption
- Regular exercise
- 5+ servings of fruits and vegetables
Western diets are deficient in what fat type?
Omega-3-fatty acids
Western diets have excessive amounts of what fat type?
Omega-6 fatty acids
The ideal ratio of omega-3/omega-6 fatty acids is what?
1:1
What is the omega-3/omega-6 fatty acid ration in western diets?
1:15-16.7
What is reduced with an omega-3/omega-6 balance in westerners with poor ratios?
Chronic inflammatory markers and cardiovascular disease
Excessive levels of ROS can lead to what 3 outcomes?
Cell death, diseases, aging
Inadequate ROS can lead to what 3 outcomes?
Impaired immune system, impaired cell proliferation, other impaired responses
What are some examples of antioxidant defenses to combat ROS
Enzymes, glutathione, vitamins (A,C,E), and others
What are some endogenous sources of ROS?
Mitochondria, peroxisomes, NADPH oxidase, other enzymes
What are some exogenous sources of ROS
UV light, ionizing radiation, drugs, inflammatory cytokines, env. Toxins
Aging does what to the amount of ROS in the body?
Increases ROS
