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Nutrition and energy Flashcards

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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
what are triacylglycerides formed from?
3 fatty acids + 1 glycerol
26
what are the recommended fat intakes?
27
what are the 2 essential fatty acids from the diet?
omega 3 and omega 6
28
how many portions of oily fish should be eaten a week?
2 portions to reduce the risk of CHD
29
what are the 4 types of CHO?
polysaccharides - starch disaccharides - sucrose monosaccharides - glucose non-starch polysaccharide - fibre
30
recommended intake of non-milk extrinsic sugars
31
what is the recommended total CHO intake?
50% daily intake
32
what are the risk factors associated with high sugar intake?
obesity | high levels of fructose -> metabolic syndrome, insulin resistance, DMT2
33
what are micronutrients and how much do we need?
``` vitamins = organic compounds, micrograms to mg minerals = inorganic elements, micrograms to mg to g (Na, Ca) ```
34
what are the 4 fat soluble vitamins?
K,A,D,E
35
which vitamins are not converted into coenzymes?
A,D,E
36
Thiamine (B1) - role and deficiency
cofactor in decarboxylation reactions | Beri-Beri; muscle weakness, nerve damage
37
riboflavin (B2) - role and deficiency
consitutuent of cofactors eg FAD | very rare - cofactors bind tightly to enzymes and efficiently conserved
38
Pantothenic acid (B5)
consitutuent of conenzyme A
39
Pantothenic acid (B5)
consitutuent of conenzyme A
40
What is LRNI?
Lower Reference Nutrient Intake | sufficient for 2.5% population
41
What is RNI?
Reference Nutrient Intake | sufficient for 97.5% population
42
What is safe intake?
Sufficient for almost everyone but not so large as to cause undesirable effects
43
What is the safe upper limit?
highest level of intake likely to have no adverse effects
44
What 2 factors does energy expenditure depend on?
basal metabolic rate | amount and intensity of physical exercise
45
what factors contribute to basal metabolic rate?
age, weight, sex
46
what are macronutrients used for?
immediate energy generation
47
storage of fats, carbs and protein
XS carbs and proteins can be stored | proteins can't be stored
48
fat stores form what % of total energy?
80-90% total energy source
49
what is the average daily requirement of protein?
0.75g/kg/day 70kg male -> 50g/day athletes/ body builders -> 1.2-1.7g/kg/day
50
what is the daily turnover rate of proteins?
250g/day | 3% / day
51
What is negative nitrogen balance?
nitrogen intake
52
what is positive nitrogen balance?
intake > excretion pregnancy, growth body building new tissue
53
What are the 9 essential AAs that must be obtained from the diet?
Many Very Happy Little Pigs Take Iced Lemon Tea | Methionine, Valine, Histidine, Leucine, Phenylalanine, Trytophan, Lysine, Threonine
54
which 3 amino accids are generally lacking in plant proteins?
cysteine, methionine, tryptophan
55
proteins in beans
methionine, cysteine = deficient | lysine = rich source
56
proteins in rice, nuts
lysine = deficient | rich source = methionine, cysteine
57
proteins in corn
deficient = lysine, tryptophan | rich source = methionine
58
how much energy does 1g fat provide?
9kcal
59
how much energy does 1g CHO or protein provide?
4kcal
60
What are cholesterol and fatty acids precursors for?
hormones, prostaglandins
61
Functions of adipose tissue?
unlimited storage protects vital organs bodies and face shape
62
what are triacylglycerides formed from?
3 fatty acids + 1 glycerol
63
what are the recommended fat intakes?
64
what are the 2 essential fatty acids from the diet?
omega 3 and omega 6
65
how many portions of oily fish should be eaten a week?
2 portions to reduce the risk of CHD
66
what are the 4 types of CHO?
polysaccharides - starch disaccharides - sucrose monosaccharides - glucose non-starch polysaccharide - fibre
67
recommended intake of non-milk extrinsic sugars
68
what is the recommended total CHO intake?
50% daily intake
69
what are the risk factors associated with high sugar intake?
obesity | high levels of fructose -> metabolic syndrome, insulin resistance, DMT2
70
what are micronutrients and how much do we need?
``` vitamins = organic compounds, micrograms to mg minerals = inorganic elements, micrograms to mg to g (Na, Ca) ```
71
what are the 4 fat soluble vitamins?
K,A,D,E
72
which vitamins are not converted into coenzymes?
A,D,E
73
Thiamine (B1) - role and deficiency
cofactor in decarboxylation reactions | Beri-Beri; muscle weakness, nerve damage
74
riboflavin (B2) - role and deficiency
consitutuent of cofactors eg FAD | very rare - cofactors bind tightly to enzymes and efficiently conserved
75
Niacin (B3) - role and deficiency
constituents of cofactors eg NADH | Pellagra -diarrhoea, depression, dermatitis, death
76
Pantothenic acid (B5)
consitutuent of conenzyme A
77
Biotin B (B7) - role and deficiency
prosthetic group, carrier for CO2
78
Pyroxidal phosphate (B6)
cofactor for enzyme in protein metabolism, haem synthesis, NT synthesis, modulated steroid hormone action irritability, depression, confusion, inflammation of tongue and mouth
79
Folic acid (B9)
1-C transfers | neural tube defects - spina bifida, anencephaly, macrocytic anaemia
80
cobalamin (B12)
methionine synthesis, odd-chain fatty acid metabolism | macyrocytic anaemia, neurological damage, commonly caused by autoimmune disease -> malabsorption
81
vitamin C
collagen synthesis | scurvy
82
vitamin D
bone formation and maintenance, immune regulation,cell differentiation, muscle function rickets in children osteomalacia in adults
83
vitamin E
anti-oxidant, prevent lipid oxidation in membranes | deficinecy if problem absorbing fats -> neurological problems
84
vitamin K
cofactor for blood clotting enzymes bone maintenance deficiency in newborns -> bleeding babies given it at birth
85
what are the 7 key minerals?
iron fluoride calcium magnesium zinc iodine phosphate
86
what is the recommended sodium intake?
87
what is malnutrition?
inadequate or excess intake of protein, energy, micronutrients
88
what are the 4 most important micronutrient deficiencies worldwide?
iron, zinc, iodine, vitamin A
89
seasonal and geographical variation in Vitmain D deficiency
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
Dietary vitamin B12 deficiency
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
advice for taking folic acid supplements?
females who could get pregnant or in first 3 months of pregnancy
92
what is the effect of inadequate iodine in pregnancy?
cognitive outcomes of children
93
guidelines for taking vitamin A, D, C
children
94
10micrograms vitamin D daily
adults if asian orgin, rarely outdoor, no meat or oily fish

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