Nutrition Flashcards
what is metabolism?
the sum of chemical reaction that occur within each cell of a living organism
provides energy
synthesizes new organic material
what are the 2 types of metabolism?
anabolism
smaller molecules to larger molecules
catabolism
needs energy
larger molecules to smaller molecules
how is homeostasis maintained with nutrition?
matching energy intake against exergy expenditure
what are the 6 essential nutritional factors?
1) water
2) protein
3) carbohydrates
4) fats
5) vitamins
6) minerals
what is a calorie?
a unit of measurement for energy that is produced in your body when eating/drinking
AKA energy that fuels our body
what is a small calorie?
the approximate amount of energy needed to raise the temperature of one gram of water by 1 degree
symbol = cal
1 gram = 1 cal
what is a large calorie/ kilocalorie?
the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius
1 gram of water = 1Kcal / 1000 small cals
symbol: Kcal / Cal
how is energy stored in the human body?
glycogen (4.2 Kcal/g) - 1% = 1 day value in starvation
Lipids (9.5 Cal/g) – 77% (2 months value, depending)
Proteins (4.3 Cal/g) – 22% (extensive catabolism is fatal, not going to survive)
what is the body’s main source of energy and an example?
carbohydrates
ex: bread, fruit, pasta
what are the 2 types fo carbohydrates?
1) simple - sweet (honey, sugar)
quick energy
2) complex - savoury (bread, pasta, oatmeal)
long lasting energy
what is fibre?
the plant material that doesn’t break down when you digest food
what are some food sources and functions for fibre?
oatmeal, whole grains, legumes
functions:
Aids in digestion
May reduce the risk of developing some diseases
what are The most concentrated form of food energy (calories) and what are some food sources?
fats
butter, cheese, milk
what are the functions of fats?
Required to carry “fat-soluble” vitamins throughout the body
Provide substances needed for growth and healthy skin
what are some food sources and functiond of protein?
meat, eggs, legumes
functions:
Help to build, maintain, and repair body tissues
20 amino acids
what can provide all 8 essential amino acids?
corn and beans together
what are the functions of water?
carries nutrients to all the cells
Regulates body temperature
Dissolves vitamins, minerals, amino acids and other nutrients
lubricates joints
60% by volume of the food we eat
what is the importance of vitamins?
necessary for normal enzyme activity
helps aid to fit the enzymes in perfectly with the active site (coenzyme factor)
what are the differences of macronutrients vs micronutrients?
macronutrients:
water
carbs
protein
fats
need larger amounts
micronutrients:
vitamins
minerals
need smaller amounts
what are vitamins?
organic substances that are essential for the proper functioning of the body
what doea RDA stand for ?
recommended dietary allowance
the minimum quantity of a recommended food item that should be ingested on a daily basis to maintain health
varies person to person
what are the 2 classifications of vitamins?
water soluble
fat soluble
what comprises of the water soluble vitamins?
B vitamin complex
Vitamin C
not stored
what comprises of fat soluble vitamins?
vitamin A, D, E and K
stored in liver if excess
what are the functions, source, and deficiency of vitamin A?
function:
maintains general health of epithelial cells
helps with photoreceptor pigments
Source:
yellow/ green vegetables
Deficiency:
night blindness due to no vitamin A for rods
what are the functions, source, and deficiency for Vitamin d?
function:
calcium absorption
bone, tooth development
source:
UV irradation of skin, fortified milk
deficiency:
rickets (improper bone formation) in children
demineralization of bones/teeth
what are the functions and deficiency for vitamin A?
function:
protect cell membranes
deficiency:
anemia
what are the functions and deficiency for vitamin K?
function:
blood clotting
deficiency:
easy bruising
delayed clotting times
what are the functions, source, and deficiency of vitamin c?
function:
formation of connective tissues
source:
citrus fruits
deficiency:
scurvy (gums bleed/ gets loose)
pirates have them
what are the functions and deficiency for vitamin B group?
function:
acts as a coenzyme
source:
meat, cereal, vegetables
deficiency:
B12 - not found in veggies, needed for absorption
Riboflavin (lack of B2)
what are the 7 macrominerals?
1) calcium
2) phosphorus
3) magnesium
4) sodium
5) potassium
6) chloride
7) sulfur
what are macrominerals?
minerals in the body needed in larger amounts
> 200mg needed
what are the functions of sodium and where is it generally located?
location: outside the cell
functions:
maintain right fluid balance
nerve impulses
contraction/relaxtion in muscles
what is food source, deficiency and functions of calcium and phosphorus?
food source: dairy products
functions:
helps build and maintain bones and teeth
helps heart, muscles, and nerves work properly
deficiency:
osteoporosis
what is a food source, locaton, and function of chlorine?
food source: table salt
function:
acid base and water balance
stomach HCI production
location:
outside of cell (negative charged ion)
