Nutrition Final Flashcards
true or false: in rest following physical activity rate of protein synthesis increases
true
as increased glucose post workout helps synthesize_______, increased protein post workout helps synthesize ______.
glycogen and protein
protein synthesis is driven by
physical activity
what can be changed alter protein synthesis in physical activity
repeated activity, signal genetics and expression of required protein
intensity and patterns of muscle contraction initiate signals that direct specific ______ _______
protein production
what protein for weight lifters would be?
more enzymes for glycogen
what protein for runners?
more protein for aerobic use.
how much in pounds and oz. does protein come from food
1/4 lbs. or 7-18oz.
what is the RDA for protein
0.8g/kg of body mass per day
why is 0.8 insufficient for athletes?
because it may be enough to prevent a deficiency however not enough to increase body mass
ACSM recommends what protein range for athletes
1.2-1.7
true or false: the more protein you consume the larger your muscles will become
false, it is not a linear relationship, and overconsumption will results in excess fat
during exercise is the best time to consume protein?
yes and after
true or false vitamins are essential
true
are vitamins caloric
no
does the body produce vitamins?
no, must come through diet
true or false: biomechanical processes and pathways use vitamins and minerals
true
what two forms do vitamins comes in
precursors and provitamins
what are the categories of vitamins
fat soluble and water soluble
what determines what category the vitamin is placed in?
absorption
transport
storage
what is a FSV absorbed?
lymph and require protein carriers
where is a FSC stored?
liver or fatty tissue
can FSV create a toxicity
yes
where are WSV absorbed
directly into the blood stream
where is the WSV stored?
little to n storage, excreted through the urine
what are the FSV
ADEK
how long can the body survive without FSV
weeks
what are the three active forms of VA
retinol
retinal
retinoic acid
where is retinol stored
liver
what is retinol converted to
retinal and retinoic acid
retinol is made from?
beta-carotene
what colour pigment is beta-carotene
orange with antioxidant activity
is VA a precursor or a provitamin
precursor
what are the functions of VA
gene expression, vision, skin maintenance, bone development reproduction
what are the two major roles in eyesight
light perception a the retina
cornea clarity
______- light sensitive pigment of the cells ( VA containing)
rhodopsin
what are the three stages in eye sight affected by VA
- light passes through clear cornea
- strikes the cells of the retina
- bleaching molecules of rhodopsin
what is involved with bleaching molecules of rhodopsin
bleaching causes the VA to split off and sen signal to the optic N.
VA reunites after the process but some is lost and must be replaced
if not replaced lag time
night blindness is causes from what vitamin
a
what accumulates in the cornea if VA deficiency
keratin
what causes the cloudiness of the eyes
keratin
if keratinization is not corrected can lead to ____
xerosis (dying)
can lead to permanent thickening xerophalmia
how many children become blind each year due to VAD
.5 million
what vitamin is needed by all epithelial tissue
a
______ cells in the intestinal tract can be replaced by keratin secreting cells
goblet
immune system depends on what vitamin
a
VA- Growth in_______ ______ ______
long bone production
in what can VA supplementation improve [ in those that cannot get it out of diet ]
HIV
vision
growth
symptoms of VAT
hair loss, joint pain, abdominal pain, muscle soreness, amenorrhea, diarrhea, liver damage, rash etc,
VAT during pregnancy s a ______
teratogen
what can you die from eating
polar bear liver, high levels of VA
food sources for VA
meat sources
carrots 671mcg
spinach 472 mcg
apricots 100mcg
what is the most abundant carotenoid precursor
beta-carotene
beta carotene builds up in the fat just below___
skin
sunlight vit
D
VD is used by ____, _______&______
muscles nerves glands
VD ensure adequate amount of calcium in
blood
what does VDD cause
rickets
what is rickets
bowed legs
unable to synthesize new bone material
health Canada suggests breast fed babies to be supplemented with
VD
VDT damages
bones, nerves, kidney and brain
symptoms of VDT
appetite loss, nausea, vomiting and increased urination and thirst
a major problem with VDT
stimulates uptake/absorption of calcium and phosphorus
what population is most likely to have VDT
infants
VD synthesizes, UV light shines on __________in skin a VD________ is created and absorbed into the _________
cholesterol
precursor
blood
_____ & ______ concert VD to active form
liver and kidney
VDD most common in
northern cities and black people
true or false VE is an antioxidant
true - alpha tocopherol
what is the main defender againist oxidative damage
VE
is a VED common
no, it is very difficult to not obtain enough through diet
is VE recycled in the body
yes
true or false in the last weeks of pregnancy vitamins transfer to fetus
true
what is it called if the baby is born premature
erythrocyte hemolysis
VED is usual with
malabsorption
is VE lost with food is processed
yes
what is the DRI for VE
15mg/day 22IU/day
need increases for VE as people consume more ____
PUFA
but rich sources of PUFA tend to be high in VE
elevated intake from supplements up regulate _______ medication
anticoagulation (uncontrolled bleeding)
supplementation with>400 IU VE is associated with all cause
mortality
where is VE commonly found
vegetable oils, fruits, veg, fortified cereals, meat, eggs, milk, poultry, seeds, wheat germ
what vitamin synthesize protein for blood clotting and plays a role in bone formation
VK
what is a blood thinning medication
warfarin
people taking warfarin need to maintain a ________ intake of _______ to help ensure effective use
consistent
VK
______ can be given to those who suffer from bleeding while on _____
VK
warfarin
VK synthesized by
intestinal bacteria
newborns need to supplemented with VK due to lack of
intestinal bacteria
what are sources of VK
dark leafy veg
at risk of VKD with _____ use
antibiotic
main functions in the body for VE
antioxidant stabilization of cell membranes support immune function s protect PUFA normal nerve development
_______found in green leafy veg
phylloquinoes
_______ found in some dairy products
menaquinones
does VK play a role in bone formation
yes
what are the WSV
(Tender romance never fails with 6 or 12 beautify pearls) thiamin riboflavin niacin Folate B6 B12 biotin panthothenic acid
what letters are WSV
C B
true or false cooking in water WSV leak out of food
true
VC functions
maintains connective tissue, acts as an antioxidant
the _____ for formation and maintenance of collagen depends on _____
enzyme
VC
collagen forms basis for all connective tissue which includes
bones, teeth, skin and tendons
VC protects substance from being _____
oxidized
true or false cells of immune system maintain high levels of antioxidants to protect against damage from invaders- bacteria
true
in intestines VC protects___ from oxidations and promotes absorption
iron
true or false there is a correlation with VC supplementations and HD and cancer
false
large doses act as a ______ by activating oxidizing agents (iron and copper)
prooxidant
VDC can lead to
scurvy- attributed to the breakdown of collage in the absence of VC
symptoms of VCD
loss appetite growth cessation, tenderness to cough, weakness, bleeding gums, loose teeth, swollen ankles and wrists and red spots on skin
VCD can lead to ______ non heme iron is absorption is facilitated by _____
anemia
VC
low iron, low hemoglobin
VCT often consumed in ______ form due to association with cold.flu
supplement
with 2g VT alteration in _____ response to CHO, _____ upset
insulin
digestive
(nausea, cramps, excessive gas, diarrhea )
Mega dose of VC can interfere with
blood clotting
RDA for VC for Men and women
Men 90 mg/day
Women 70mg/day
true or false smoking reduces the VC requirements
false
sources of VC
orange juice
red peppers
broccoli
who researched common cold and VC
linus Pauling
association between blood histamine and 2 g vitamin c may be acting like a weak
antihistamine
three main roles of BV
coenzymes
role on metabolism
role in cell division
what is BV’s role in coenzyme
small molecule that works with an enzyme to promote the enzymes activity
what is BV’s role in metabolism
do not supply energy but enable body to use fat, CHO and AA as substrate
what is BV’s role in cell division
essential to cells with rapid turnover
example red blood cells
thiamin critical role in _____ ______ in cells
energy metabolism
thiamin occupies site on ___ _______, never processes and their responding tissue depends on ______
nerve membrane
thiamin
thiamin D is called
beriberi
what is beriberi
loss of sensation of hands and feet, muscular weakness, paralysis and abnormal heart function
what are the two forms of beriberi
wet and dry
what is wet beriberi
foot or hand filled with fluid
what is dry beriberi
without edema
what is wericke- korsakoff syndrome
cluster of thiamin deficiency symptoms in chronic alcoholism
paralysis of eye muscles, poor coordination, impaired memory, nerve damage
may respond to supplementation with thiamine
in the presents of ETOH intestinal cells fail to absorb thiamine and increase in renal excretion
RDA for thiamin for men and women
men 1.2mg/day
women 1.1 mg/day
true or false pregnant women require more thiamin
true
what are sources of thiamin
whole wheat products
pork chops
black beans
sun flour seeds
riboflavin is energy _________ of all cells
metabolism
true or false symptoms of riboflavin often go undetected
true
true or false a diet that remedies thiamin deficiency also corrects riboflavin deficiency
true
what are sources of riboflavin
enriched bread, cereal, pasta, other grain products, milk and milk products
children that do not eat animal products have a good chance of having a _____ deficiency
riboflavin
Niacin deficiency disease called
pallegra
what is pallegra
began to occur with the increase in corn availability, diarrhea, dermatitis, dementia and death
true or false protein intake increases niacin deficiency
false, tryptophan can be converted to niacin
niacin requirements is measure in niacin equivalents
true, account for tryptophan
niacin can be used as a treatment for ____
dyslipidemia
folate is a __ Vitamin that acts as part of the coenzyme important In the manufacture of new cells
b
deficiency of folate causes
anemia, diminisged immunity and abnormal digestive function
may also be related to CVD CA and Cervical CA
folate deficiency amemia is a combine
folate and B12 deficiency
neural tube defects associated with
folate deficiency
what is DRA for folate
400mcg/day for both men and women
B12 depends on ____ for activation
folate
without adequate ____ folate cannot build blood and folate - deficiency anemia results
B12
presents of latge immature blood cells
administration of folate but ____ deficiency goes undetected
B12
B12 maintain ___ around nerve fiver
sheath
when folate is supplemented without B12 in deficiency ___ _____ with symptoms can occure
nerve damage
paralysis
absorption of B12 require intrinsic factors such as
stomach acid in small intestines
lack of intrinsic factor can be an inherited defect and ____ must be supplied by injection
B12
anemia due lack of intrinsic factor is pernicious ____
anemia
VB …inherent disorder with rise in AA ______ suffer from early CVD
homocystine
CVD often accumulate _____ in the blood
homocystine
deficiency of ____,____ &______ causes excess homocystine to build up in the blood
folate
B12
B6
when healthy men are supplemented with BV’s
drop in homocystine
but correlation between low homocytsine and low CVD risk in unknown
what ___% adult persons weight is water
60
water is a universal solvent for
amino acids, glucose, minerals
waters role in cleansing body dissolves waste for excreted by the
kidneys
____ acts as a lubricant to cushion joints
water
water maintains specific ____ of different parts of the body such as eyes and spinal cord
pressure
water helps maintain
thermal temperature, sweating
true or false water does not participate in chemical reactions
false
imbalances of water are called
dehydration
water intoxication, over hydration
minor fluctuations of water occur when
menstruation
salt intake
sweat
when blood is too concentrated _____ shifts from ____ glands to blood
water
salivary
water concentration is monitored by
hypothalamus
thirst does occur until____ cups of water is lost
2
when __% body water is lost sweating stops
5
when sweating stops diverts water to _____ _____ to maintain ____ ______. body heat can build up
blood vessels
blood pressure
DRI for water for men and women
men 3.7l
women 2.7
what is a diuretics
a compound or medication causing increased water excretion
how many cups of tea or coffee can you drink in a day
3 coffee
4 tea
what is hard water
calcium, magnesium
leave ring around the tub, film in the kettle
may improve HTN
what is soft water
sodium
many bubbles
some evidence that sift water can aggravate heart disease and HTN
common signs of dehydration are:
thirst dizziness tiredness nausea chills headache muscle cramps
plenty of pale yellow urine is a sign you are
hydrated
sports drinks are better than water when
exercise is intense lasts long than an hour sweat a lot and notice a white salt on clothes wearing a lot of protective equipment weather is hot and humid your fluid needs to be quickly replaced
sport drinks provide:
fluids to cool down the body and replace what you lost
carbohydrates for quick energy
sodium and potassium which are minerals lost in sweat
what to look for in a sports drinks
no carbonation
carbohydrates 40-80g/liter from different sources as glucose, sucrose, fructose and or maltodextrin
sodium: 300-700 mg/liter (or at least 70g/250ml )
true or false: a good sports drink includes amino acids, oxygen or herbal ingredients
false
what is hyponatremia
is a dangerous condition where the sodium in the blood falls too low. it may be caused by over drinking [ hyper-hydration] during sports events such as marathon or triathlon
signs of hyponatremia
weight gain mental confusion general weakness seizure coma death
____ can dissolve in out of cells freely and _____ requires pumps
water
salt
salts dissolve in water contain an electrical charge____
electrolytes
_____ help manage acid-base balance or pH
mineral
slight changes in pH cause ____ to denature
proteins
what are the two minerals that are mandatory to put on the nutrition label
sodium and potassium
what is the most abundant mineral in the body
calcium
where is 99% of calcium stored
bones and teeth
true or false: bone calcium is in constant turnover
true
______ is also essential for bone mineralization
phosphorus
______ _______ crystallizes on the protein collagen
calcium phosphate
hydroxyapatite crystals -> hydroxyl is eventually replaced by ____ and ______ is created
fluoride
fluoapatite
how are teeth formed
hydroxyapatite crystals form on collagen matric creating dentin
turning over or minerals in teeth is less rapid in bone
fluoride is also used to stabilize and harden teeth (resists decay)
people with low intake of calcium are thought to be at higher risk of ____ &_____ cancer
colon and rectum
only __% of the body’s calcium, is in the fluids that bathe and fill the cells
1
calcium is important for the regulation of
- transport of ions across cell membrane - nerve transmission
- normal blood pressure
- blood clotting
- muscle contraction and heartbeat
- secretion of hormones, digestive enzymes and neurotransmitters
____ calcium levels must be tightly controlled
serum
true or false there are minor fluctuations in blood calcium
true cells need continuous access to calcium
_____ is made in the thyroid, secreted whenever calcium concentration is too high- stops demineralization from bone and slows gut absorption of calcium
calcitonin
parathyroid hormone in regards to calcium
stimulates calcium uptake and bone demineralization
at what age do bones loss density
40
what is the second most abundant mineral in the body
phosphorus
where is 85% is found crystallized in ____ & ___
bones and teeth
what are four main functions for phosphorus
phosphorus salts used a buffer
phosphorus is part of DNA and RNA (growth & renewal )
phosphorus compounds store, release energy in the metabolism of nutrients
phosphorus is part of phospholipids
where is magnesium stored
bones, heart, liver and other soft tissue
what are the functions of magnesium
critical for cell functions
enzyme function
muscle relaxation
what deficiency can occur as a results of inadequate intake, vomiting, diarrhea alcoholism
magnesium
what is the main ion used to maintain the volume outside the cells
sodium
what filters excess sodium
kidney
when the blood sodium is high ____ gland releases _______ hormone and the kidney absorbs more___ and excrete a small amount of sodium
pituitary
antidiuretic
water
when blood sodium increase, water is retained to ____ concentration
dilute
when blood sodium drops, ____ is excreted
water
what is the major role of potassium
maintaining fluid and electrolyte status, cell integrity and heart beat
sudden death with eating disorders is thought to be secondary to _____ losses and heart failure
potassium
dehydration causes loss of __ within the cells
k, people isn’t able to register dehydration
is iodine considered a trace mineral
yes
iodine - part of thryoxine a hormone made by the _____ gland and controls basal metabolic rate
thyroid
without___ thryoxine cannot be synthesized
iodine
in iodine deficiency cells of thyroid enlarge to trap as much ____ as possible
iodine
thyroxine deficiency
sluggish and gain weight
cretinism occur in utero when low iodine for infant development - ___ _____
mental retardation
where is most of the iron found in the body
as part of hemoglobin or myoglobin
hemoglobin
used for oxygen transport
RBC live for how many day
120
once RBC die what breaks them down and recycled where
liver and spleen and back to bone marrow
iron is a powerdul
oxidant
iron is a protein carriers are used to prevent _____ of iron with vulnerable compounds
interaction
iron deficiency anemia
RBC shrinkage secondary to lack of iron intake
weakness, apathy, headaches, pallor, intolerance to cold, inability to pay attention –> low )2 delivery
what is a typical blood test looking for
iron deficiency anemia
iron deficiency pica
a craving for non-food substances
what is clay eating called
geophagia
what is ice craving
pagophagia
iron deficiency blood loss
menstruation
world wide iron deficiency effects
1.2billion
iron overload occurs when _____ stores continue to absorb at high rates despite ____ __
intestinal
build up
iron overload symptoms
fatigue, depression, abdominal pain, liver failure, diabetes, abnormal heart beats,
must avoid VC supplements
iron in meat is bound to ____
heme
non heme iron found in ____
plants
factors that increase non heme absorption
VC
what impairs non heme iron absorption
phytates and tannins
what is body composition
proportions of the muscle bone fat and other tissues that up make up a persons weights
what is an overweight BMI
25-29
what is an underweight BMI
less than 18.5
what is an obese BMI
> 20mg/m2
in what three populations should BMI not be used
athletes
pregnant/lactating
adults over 65
can you be healthy and obese
yes, genetic inheritance, abstinence from smoking and cardiovascular disease
over weight people can offer from
HTN, T2DM, heart disease
large waist circumference can be a risk of
T2DM, CAD, HTN
what is a obese women and men waist circumference
men >102cm or 40 inches
women >88cm or 35 inches
_____ fat increases risk of diabetes, HTN, stroke, CAD
visceral
____ fat is readily released into the blood stream contributes to cholesterol carrying lipoproteins -____
visceral
LDL
is pear or apple associated with better health
pear
smokers- ____ overall body weight but higher central ___
less
adiposity
moderate to high intakes of ETOH assoicted with ____ _____ ____
higher central adiposity
____, ____ &_____ all need to be considered together
BMI
central adiposity
disease risk factors
what is wasting disease
progressive relentless loss of body tissue that accompanies disease and shortens survival time
what is wasting disease associated with
being under weight
during a famine what are people at risk of
wasting disease
what is: strong unpleasant sensation that signals need for food, physiological need to eat
hunger
hunger is triggered by the _____ of an empty ___ &_____ _____ and the hormone ____ released between meals
contraction
stomach and small intestine
ghrelin
what is: desire to eat, a learned motivation and sensation that accompanies the sight, smell or thought of food
appetite
______ endogenous opiates, reduce pain and induce pleasure
endorphins
what is: perception of fullness that builds throughout the meal
satiation
what is satiation
perception o fullness that build throughout the meal
as food enters the stomach ___ ___ are triggered
stretch receptors
nutrients in the small intestine elicit ____ & _____ signals to brain ‘fed’
nervous
hormonal
______ is a peptide hormone produced by adipose tissue- linked with appetite control and body fatness
leptin
leptin operates on _______ mechanism - body fatness stimulates leptin reducing food _____
feedback
consumption
appetite regulations include
hormones inborn appetites learned preference customary eating habits social interactions some disease states
hormones inborn appetites learned preference customary eating habits social interactions some disease states
appetite regulations
what is anthropometry
direct body measures
what is included in anthropometry
skin fold test
waist circumference
waist circumference measures ______ fatness
visceral
_____ _______ _____ provide accurate measures when taken by trained tech
skin fold test
bodpod measures what
air displacement, pletheysmography
what is considered the gold standard
bodpod
bodpod the measurement of body weight compared with ______
volume
lean tissue is _____ dense than fat tissue
more
only ____ tissue and water conduct electrical current
lean
____- bioelectrical impedance analysis measure how easily electrical charge transmits throughout the body
BIA
what id conductivity
a body composition measurement using electrical current
radiographic techniques - new technology yields images of ____ ____ & _____ _____
body tissue and body composition
what does DEXA stand for
dual x-ray absorptiometry
2 xrays pass through the body provide _____ of body composition including bone mineral _____
breakdown
density
