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Nutrition Flashcards

1
Q

What is morbidity/morality?

A

Morbidity: diseased or unhealthy
Morality: dealth/number of deaths

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2
Q

What fraction of deaths are attributed to overweight/obesity?

A

1/10

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3
Q

How are the macronutrients Protein, Carbs and Far further broken down?

A

Protein - amino acids - build cell proteins, horemones and enzymes
Carbs - single sugars - substrate to provide ATP to cells
Fat - fatty acids - build new cells and substrate for ATP

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4
Q

How many joules in a calorie?

A

4.184 joules

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5
Q

How many calories per 1g of
Protein
Carbs
Fat

A

Protein - 4cal
Carbs - 4 cal
Fat - 9 cal

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6
Q

Although most cells use fat and carbs as energy substrates, what cells can only produce ATP anaerobically?

A
  1. Red blood cells (no mitochondria, so depend on glucose)

2. Neurones (cant store glucose but use it as well as lactate from blood stream)

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7
Q

What are the sugar molecules carbs are formed from called and what are the 3 types?

A

Saccardies (mono, di and poly)

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8
Q

What is a monosaccharide?

Name 3 examples

A

Smallest sugar unit

Glucose, galactose, fructose

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9
Q

What is a Disaccharide?

Name 3 examples

A

2x monosacharides bonded together
Sucrose (1 glucose + 1 fructose)
Lactose (1 glucose + 1 glactose)
Maltose (2 glucose)

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10
Q

What is a Polysaccharide?

Name 3 examples

A

Chain of 2 or more monosaccharides
Glycogen
Startch (glucose chains made of amylose and amylopectin)
Non-startch (cellulose and pectin) [soluble and insoluble fibre]

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11
Q

What type of saccarides are in simple/complex carbs?

A

Simple: Mono and disachhrides
Complex: Polysaccharides

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12
Q

What are proteins?

A

Organic molecules made up of amino acids

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13
Q

What does protein provide?

A

Architectural support
Enzymes
Fuel to support survival (extreme situations)

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14
Q

What are complete/incomplete proteins?

A

Complete: all 9 essentials amino acids (body cant manufacture)
Incomplete: may or may not contain all essential amino acids

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15
Q

What proteins are complete?

A

All animal proteins and soya beans alternatives

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16
Q

What is the RNI for protein per body weight?

A

0.78g (rounded to 0.8g) per kg per day

[46g/56g]

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17
Q

More protein synthesis than protein breakdown creates ____ state

A

Anabolic state (build lean tissue)

18
Q

More protein breakdown than protein synthesis creates ____ state

A

Catabolic state (burns lean tissue)

19
Q

What happens to far we dont use?

A

Stored in adipose tissue

20
Q

What are the roles of fat? (6)

A
  1. Protect organs
  2. Thermoregulation
  3. Insulation of nerve cells
  4. Storage of fat-soluble vitamins
  5. Energy production (endless source unlike glycogen)
  6. Growth and development of tissue
21
Q

Where does fat come from and what are these made up of?

A

Triglycerides - glycerol + 3 fatty acid chains

22
Q

What is a fat molecule chain made up of?

A

Carbon and hydrogen

23
Q

What are the 3 structues of fats?

A
  1. Saturated
  2. Monounsaturated
  3. . Polyunsaturated
24
Q

Are saturated, unsaturated and polysaturated:

  1. Solid or liquid at room temp?
  2. Examples
  3. Health or unhealthy?
A

Saturated

  1. Solid
  2. Animal fats and tropical oils
  3. Unhealthy

Unsaturated

  1. Firm or liquid
  2. Olive oil, avocados, peanuts
  3. Healthy

Polyunsaturated

  1. Liquid
  2. Seed oils
  3. Healthy
25
``` What does RNI EAR LRNI mean? ```
RNI: refrence nutrient intake EAR: estimated average requirment LRNI: lower reccomended nutritional intake
26
What are micronutrients?
Vitamins and minerals required in small amounts that arent produced by the body
27
What are vitamins?
Coenzymes/organic chemicals not found in food essential for enzymes to work effectively
28
How can vitamins be divided? and name which fall under each
Water soluble - B and C | Fat soluble A D E K
29
What are vitamins B and C used for (water soluble)
B: ATP, DNA and healthy blood cells C: Formation of new tissues
30
What are A, D and K vitamins used for?
Immune health, growth, strong bones, teeth and soft tissues
31
Why is magnesium so important? (3)
1. Involved in 300 chemical reactions+ 2. ATP primarily bound to it. 3. Activates enzymes that make copies of DNA/protein
32
How much of our bodyweight is water (female and male)
Female: 45-50% Male: 50-60%
33
Functions of water (5)
1. Transportation 2. Temp regulation 3. Chemical reactions 4. Lubrication 5. Formation of blood
34
How much water IOM recommend from all water sources male/female?
Male: 3.7 l/day Female: 2.7 l/day
35
TEF what does it mean?
Thermal effect of food (energy required in the digestion/processing of food eaten)
36
How is the digestive system split up?
1. Gastrointestinal tract (GI) | 2. Organs of digestion and absorption
37
What is the Epioglottis?
Flap at back of throat in front of the larynx directing food and air to either oesophagus or trachea (respecitvely)
38
Name 2 enzymes that break down: 1. Carbs 2. Protein 3. Fat
1. Carbs: Salivary amylase and amylase 2. Protein: Pepsin and Trypsin 3. Fat: Bile and Lipase
39
Once all nutrients are broken down into smallest components what happens?
They are absorbed through cells of small intestine
40
How long does stomach/small intention/colon take to empty?
Stomach: 4-6h Small intensive: 2.5-3 (50%) Colon: 30-40 hours
41
What is fibre?
A non-startch pollysaccharide (cellulose, pectin) | Indigestible portion of food dervide from plants
42
``` What are the Eatwell guide for men and women: Kcal Protein Fat Saturated fat Carbs Sugars Salt Fibre ```
Kcal: 2,500 / 2,000 Protein: 55.5g / 45g Fat: 97g / 78g Saturated fat: 31g / 24g Carbs: 333g / 267g Sugars: 33g / 27g Salt: 6g Fibre: 30g

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