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GI > Nutrition and energy > Flashcards

Nutrition and energy Flashcards

1
Q

What is EAR?

A

Estimated Average Requirement

sufficient for 50% population

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2
Q

What is EAR?

A

Estimated Average Requirement

sufficient for 50% population

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3
Q

What is LRNI?

A

Lower Reference Nutrient Intake

sufficient for 2.5% population

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4
Q

What is RNI?

A

Reference Nutrient Intake

sufficient for 97.5% population

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5
Q

What is safe intake?

A

Sufficient for almost everyone but not so large as to cause undesirable effects

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6
Q

What is the safe upper limit?

A

highest level of intake likely to have no adverse effects

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7
Q

What 2 factors does energy expenditure depend on?

A

basal metabolic rate

amount and intensity of physical exercise

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8
Q

what factors contribute to basal metabolic rate?

A

age, weight, sex

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9
Q

what are macronutrients used for?

A

immediate energy generation

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10
Q

storage of fats, carbs and protein

A

XS carbs and proteins can be stored

proteins can’t be stored

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11
Q

fat stores form what % of total energy?

A

80-90% total energy source

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12
Q

what is the average daily requirement of protein?

A

0.75g/kg/day
70kg male -> 50g/day
athletes/ body builders -> 1.2-1.7g/kg/day

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13
Q

what is the daily turnover rate of proteins?

A

250g/day

3% / day

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14
Q

What is negative nitrogen balance?

A

nitrogen intake

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15
Q

what is positive nitrogen balance?

A

intake > excretion
pregnancy, growth
body building new tissue

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16
Q

What are the 9 essential AAs that must be obtained from the diet?

A

Many Very Happy Little Pigs Take Iced Lemon Tea

Methionine, Valine, Histidine, Leucine, Phenylalanine, Trytophan, Lysine, Threonine

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17
Q

which 3 amino accids are generally lacking in plant proteins?

A

cysteine, methionine, tryptophan

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18
Q

proteins in beans

A

methionine, cysteine = deficient

lysine = rich source

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19
Q

proteins in rice, nuts

A

lysine = deficient

rich source = methionine, cysteine

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20
Q

proteins in corn

A

deficient = lysine, tryptophan

rich source = methionine

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21
Q

how much energy does 1g fat provide?

A

9kcal

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22
Q

how much energy does 1g CHO or protein provide?

A

4kcal

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23
Q

What are cholesterol and fatty acids precursors for?

A

hormones, prostaglandins

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24
Q

Functions of adipose tissue?

A

unlimited storage
protects vital organs
bodies and face shape

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25
Q

what are triacylglycerides formed from?

A

3 fatty acids + 1 glycerol

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26
Q

what are the recommended fat intakes?

A
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27
Q

what are the 2 essential fatty acids from the diet?

A

omega 3 and omega 6

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28
Q

how many portions of oily fish should be eaten a week?

A

2 portions to reduce the risk of CHD

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29
Q

what are the 4 types of CHO?

A

polysaccharides - starch
disaccharides - sucrose
monosaccharides - glucose
non-starch polysaccharide - fibre

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30
Q

recommended intake of non-milk extrinsic sugars

A
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31
Q

what is the recommended total CHO intake?

A

50% daily intake

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32
Q

what are the risk factors associated with high sugar intake?

A

obesity

high levels of fructose -> metabolic syndrome, insulin resistance, DMT2

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33
Q

what are micronutrients and how much do we need?

A 
vitamins = organic compounds, micrograms to mg
minerals = inorganic elements, micrograms to mg to g (Na, Ca)
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34
Q

what are the 4 fat soluble vitamins?

A

K,A,D,E

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35
Q

which vitamins are not converted into coenzymes?

A

A,D,E

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36
Q

Thiamine (B1) - role and deficiency

A

cofactor in decarboxylation reactions

Beri-Beri; muscle weakness, nerve damage

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37
Q

riboflavin (B2) - role and deficiency

A

consitutuent of cofactors eg FAD

very rare - cofactors bind tightly to enzymes and efficiently conserved

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38
Q

Pantothenic acid (B5)

A

consitutuent of conenzyme A

39
Q

Pantothenic acid (B5)

A

consitutuent of conenzyme A

40
Q

What is LRNI?

A

Lower Reference Nutrient Intake

sufficient for 2.5% population

41
Q

What is RNI?

A

Reference Nutrient Intake

sufficient for 97.5% population

42
Q

What is safe intake?

A

Sufficient for almost everyone but not so large as to cause undesirable effects

43
Q

What is the safe upper limit?

A

highest level of intake likely to have no adverse effects

44
Q

What 2 factors does energy expenditure depend on?

A

basal metabolic rate

amount and intensity of physical exercise

45
Q

what factors contribute to basal metabolic rate?

A

age, weight, sex

46
Q

what are macronutrients used for?

A

immediate energy generation

47
Q

storage of fats, carbs and protein

A

XS carbs and proteins can be stored

proteins can’t be stored

48
Q

fat stores form what % of total energy?

A

80-90% total energy source

49
Q

what is the average daily requirement of protein?

A

0.75g/kg/day
70kg male -> 50g/day
athletes/ body builders -> 1.2-1.7g/kg/day

50
Q

what is the daily turnover rate of proteins?

A

250g/day

3% / day

51
Q

What is negative nitrogen balance?

A

nitrogen intake

52
Q

what is positive nitrogen balance?

A

intake > excretion
pregnancy, growth
body building new tissue

53
Q

What are the 9 essential AAs that must be obtained from the diet?

A

Many Very Happy Little Pigs Take Iced Lemon Tea

Methionine, Valine, Histidine, Leucine, Phenylalanine, Trytophan, Lysine, Threonine

54
Q

which 3 amino accids are generally lacking in plant proteins?

A

cysteine, methionine, tryptophan

55
Q

proteins in beans

A

methionine, cysteine = deficient

lysine = rich source

56
Q

proteins in rice, nuts

A

lysine = deficient

rich source = methionine, cysteine

57
Q

proteins in corn

A

deficient = lysine, tryptophan

rich source = methionine

58
Q

how much energy does 1g fat provide?

59
Q

how much energy does 1g CHO or protein provide?

60
Q

What are cholesterol and fatty acids precursors for?

A

hormones, prostaglandins

61
Q

Functions of adipose tissue?

A

unlimited storage
protects vital organs
bodies and face shape

62
Q

what are triacylglycerides formed from?

A

3 fatty acids + 1 glycerol

63
Q

what are the recommended fat intakes?

64
Q

what are the 2 essential fatty acids from the diet?

A

omega 3 and omega 6

65
Q

how many portions of oily fish should be eaten a week?

A

2 portions to reduce the risk of CHD

66
Q

what are the 4 types of CHO?

A

polysaccharides - starch
disaccharides - sucrose
monosaccharides - glucose
non-starch polysaccharide - fibre

67
Q

recommended intake of non-milk extrinsic sugars

68
Q

what is the recommended total CHO intake?

A

50% daily intake

69
Q

what are the risk factors associated with high sugar intake?

A

obesity

high levels of fructose -> metabolic syndrome, insulin resistance, DMT2

70
Q

what are micronutrients and how much do we need?

A 
vitamins = organic compounds, micrograms to mg
minerals = inorganic elements, micrograms to mg to g (Na, Ca)
71
Q

what are the 4 fat soluble vitamins?

72
Q

which vitamins are not converted into coenzymes?

73
Q

Thiamine (B1) - role and deficiency

A

cofactor in decarboxylation reactions

Beri-Beri; muscle weakness, nerve damage

74
Q

riboflavin (B2) - role and deficiency

A

consitutuent of cofactors eg FAD

very rare - cofactors bind tightly to enzymes and efficiently conserved

75
Q

Niacin (B3) - role and deficiency

A

constituents of cofactors eg NADH

Pellagra -diarrhoea, depression, dermatitis, death

76
Q

Pantothenic acid (B5)

A

consitutuent of conenzyme A

77
Q

Biotin B (B7) - role and deficiency

A

prosthetic group, carrier for CO2

78
Q

Pyroxidal phosphate (B6)

A

cofactor for enzyme in protein metabolism, haem synthesis, NT synthesis, modulated steroid hormone action
irritability, depression, confusion, inflammation of tongue and mouth

79
Q

Folic acid (B9)

A

1-C transfers

neural tube defects - spina bifida, anencephaly, macrocytic anaemia

80
Q

cobalamin (B12)

A

methionine synthesis, odd-chain fatty acid metabolism

macyrocytic anaemia, neurological damage, commonly caused by autoimmune disease -> malabsorption

81
Q

vitamin C

A

collagen synthesis

scurvy

82
Q

vitamin D

A

bone formation and maintenance, immune regulation,cell differentiation, muscle function
rickets in children
osteomalacia in adults

83
Q

vitamin E

A

anti-oxidant, prevent lipid oxidation in membranes

deficinecy if problem absorbing fats -> neurological problems

84
Q

vitamin K

A

cofactor for blood clotting enzymes
bone maintenance
deficiency in newborns -> bleeding
babies given it at birth

85
Q

what are the 7 key minerals?

A

iron fluoride calcium magnesium zinc iodine phosphate

86
Q

what is the recommended sodium intake?

87
Q

what is malnutrition?

A

inadequate or excess intake of protein, energy, micronutrients

88
Q

what are the 4 most important micronutrient deficiencies worldwide?

A

iron, zinc, iodine, vitamin A

89
Q

seasonal and geographical variation in Vitmain D deficiency

A

Vit D formed in skin in presence of UV light
adults - osteomalacia children - rickets
increased risk -> auto-immune diseases, some cancers, muscle weakness in elderly

90
Q

Dietary vitamin B12 deficiency

A

seen in vegans (B12 only from animals)
absoprtion dependent on presense of intrinsic factor -> binding
deficiency -> anaemia, neurological damage, numbness and tingling of fingers and toes

91
Q

advice for taking folic acid supplements?

A

females who could get pregnant or in first 3 months of pregnancy

92
Q

what is the effect of inadequate iodine in pregnancy?

A

cognitive outcomes of children

93
Q

guidelines for taking vitamin A, D, C

94
Q

10micrograms vitamin D daily

A

adults if asian orgin, rarely outdoor, no meat or oily fish

GI (10 decks)

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