nutrition Flashcards
lack of vitamin c can cause
scurvy
Water soluble vitamins that fat-soluble dont have
vitamin b and c
fat soluble vitamins
a,d,e,k
water soluble vitamins
a,b,c,d,e,k
three macronutrients that compose food intake
carbs(45-65%), fat(20-35%), protein(10-25%)
monosaccharides
one unit of sugar molecule; simple sugar
example of simple sugars
monosaccharide and disaccharide
polysaccharide
fibre and starch, composed of branching chains of sugar molecules
good sources of carbs
starchy veggies, whole grains, and fruit
good source of fibre
whole grains, greens, vegetables(celery), fruit, seeds and nuts
fat is a type of ..
lipid
how are fats stored in the body
as triglycerides
triglycerides are…
3 fa’s attached to 1 glycerol molecule
saturated fats…
have no double bonds and are tightly packed together, BAD for you
Unsaturated fats…
have double bonds and are good for you
sources of unsaturated fats…
fish, vegetable oils, seeds, nuts
FA’s that our body cannot make, that we have to consume…
linoleic acid(omega 3), and linolenic acid(omega 6)
how many a.a can our body make
11
how many a.a do we need to consume
9
of the 3 macronutrients which one contains the most cal/g?
protein, 9.3cal/g
how many cal/g do carbs and fats contain?
4.3CAL/G
in what order are macronutrients used for energy
carbs, fats, then protein(protein is only used for energy in fasting conditions
what is malnutrition
over or under eating, can cause many other problems
underweight
bmi under 18
risks associated with being underweight
anemia, underweight, osteoporosis, infertitily, lowered immune system
overweight/obese
bmi over 25
risks associated with being obese
diabetes, cardiovascular disease, stroke, hypertension, inflammation, blood clots, stroke, depression, and other conditions
main risk of vitamin b1 deficiency
berberi disease
main risk of vitamin b3 deficiency
pellagra
main risk of vitamin b6 deficiency
anemia
main risk of vitamin c deficiency
scurvy
main risk of vitamin d deficiency
ricketts
main risk of iron deficiency
anemia
complications associated with anorexia nervosa
lanugo hair, osteoporosis, heart failure, infertility and death
complications associated with anemia
pica(desire to eat non food items), and fatigue, headach ,etc
