Nutrition Test 2 Flashcards by Josh Kotov

Carb

Energy
Carbon Hydrogen Oxygen
Comes from fruit veg grains

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Most abundant carb

Plants produce it through

Glucose

Photosynthesis

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Carbs with one or 2 molecules referred to as broadly -

Referred to as specifically

Sugars

Monosaccharides
Disaccharides

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Monosaccharides

Glucose
Fructose
Galactose
Ribose

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Disaccharides

Lactose
Maltose
Sucrose

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Complex carb oligosaccharides contain

3-10 monosaccharides

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Polysaccharides consist of

Types

Hundreds of thousands glucose molecules

Starch
Glycogen
Most fibers

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Plants store carbs as

Starch

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Straight chain of clugose

Amylose

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Branch chain of glucose

Amylopectin

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Indigestible glucose molecules linked by beta bonds

Resistant starch AKA fiber

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Glycogen

Storage of glucose for animals
Stored in liver

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Glycogen is NOT a source of dietary carbs because it is -

Made in animals

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Dietary fiber

Non-digestible part of plants

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Functional fiber

STILL non digestible but have known health benefits

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Dietary fiber + Functional fiber =

Total fiber

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Soluble fiber

Examples

Found in

Dissolves in water
Reduces risk of heart disease and T2 Diab

Pectin, gum, mucilage

Citrus fruit
Berries
Beans
Oats

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Insoluble fiber

Examples

Found in

Do NOT dissolve in water so CANNOT be fermented in colon
Promote bowel movement, reduce diverticulosis

Lignin, cellulose, hemicellulose

whole grain, veg, fruit, seeds

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Carbs are broken down in to

Where

Monosaccharides

Small intestine

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Salivary amylase breaks down Carbs in to

Where

Maltose

Mouth and esophagus

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What enzyme breaks down carbs

Amylase

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Glucose and galactose absorb via -
Fructose absorbs via -

Active transport

Facilitated diffusion

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Glucose energy -
Fructose and galactose energy -

Immediate

Converted in liver, stored as glycogen

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Blood glucose hormones

Insulin
Glucagon

Epi
Norepi
Cortisol
HGH

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Insulin is secreted by moves glucose from blood to helps glucose storage in

Pancreas cells liver and muscles

Glucagon is secreted by - Stimulates liver to convert glycogen to - assists in breakdown of body proteins for glucose, aka -

Alpha cells Glucose GLUCONEOGENESIS

Epi and Norepi are secreted by - they increase breakdown of - also increase -

adrenal glands glycogen to glucose gluconeogenesis

Cortisol and HGH are secreted by the - they decrease -

Adrenal gland Glucose use by muscles/organs

Glycemic index

If high, results in spike in BS and so insulin If low, fluctuations are moderate

Glycemic load formula

Carb grams x glycemic index of a food

Fiber decreases levels of _ in blood

Fat

Brain and nerves rely on _ for energy

Glucose

Ketosis is an alternative fuel source for Ketones are pH... Can result in

Brain Acidic Ketoacidosis

Gluconeogenesis converts _ to glucose for energy The amino acids left __ be used for tissue repair, immune support or any other function

Protein CANNOT

Recommended Dietary Allowance RDA for carbs is Acceptable Macronutrient Distribution Range AMDR for carbs is You want your carbs to be rich in _

130grams/day 46-65% of calories Fiber

Simple carbs result in

Tooth decay Bad cholesterol increase Diabetes and obesity

Enriched foods

Nutrients lost during processing are added back artificially

Fortified foods

Have nutrients added that did not originally exist artificially

Adequate intake AI for fiber Women Men fluid intake

25g 38g 64oz

Reactive hypoglycemia

Pancreas secretes too much insulin after a high barb meal

Fasting hypoglycemia

Pancreas produces too much insulin overall

Lipids are water Fats refers to

insoluble lipid content of a food

3 Types of lipids

Triglycerides Phospholipids Sterols

Triglyceride chem

3 fatty acids 1 glycerol

Short chain fatty acids Medium chain Long chain Length determines method of

under 6 6-12 more than 14 digestion absorption and metabolism

Saturated fatty acids chem Monounsaturated chem Polyunsaturated chem

hydrogen surrounds every carbon NO DOUBLE BOND Lack 1 hydrogen - 1 double bond More than 1 double bond

Saturated fats form straight rigid chains and so are _ at room temp Aka

Solid Butter, animal fat

Unsaturated fats are kinked and so are _ at room temp

Liquid

Hydrogenation is adding hydrogen to unsaturated fatty acids This results in

Making oils solid at room temp Creates TRANS fats reduces oxidation and rancidity INCREASES heart disease

Essential fatty acids _ be made by body Linoleic acid aka - Alpha Linolenic acid aka -

CANNOT Omega 6 Omega 3

Omega 3 protects against

Heart disease Reduce inflammation Reduce clots and triglycerides

Phospholipid chem

Glycerol backbone 2 fatty acids Phosphate

Are phospholipids soluble in water

YES

Phospholipid function Source for phospholipids

Transport fats in blood Made in body

Sterols chem

Rings of carbon

Sterols block absorption of

Cholesterol

Fat digestion begins in the

Small intestine

_ and _ stimulate gallbladder to produce bile which breaks down lipids

Cholecystokinin CCK and Secretin

Pancreatic enzymes break fat down into

2 fatty acids and 1 monoglyceride

Micelles

Capture and transport lipids for absorption

Lipoproteins

Transport lipids in to blood

Chylomicrons

Transport lipids from food

Chylomicrons are transported through

Lymphatic system

Short and medium chain fatty acids are absorbed quicker since they don't have to be arranged into

Chylomicrons

Chylomicron triglycerides are disassembled by _ before entering body cells

Lipoprotein lipase

Acceptable Macronutrient Distribution Range AMDS for fat

20-35%

What fats to minimize

Trans and saturated

AMDS for essential fatty acids Linoleic (omega 6) Alpha linolenic (omega 3) other fats Saturated Trans

5-10% 0.5-1.2% 7% Absolute minimum

Visible fat examples Invisible fat examples

Butter, cream, mayo, dressings Baked goods, dairy, meats, fast food

Whey is a

Fat replacer Improves nutrient profile Decreases caloric content

LDL vs HDL

LCL moves cholesterol into arteries HDL moves cholesterol out Want low LDL high HDL

High fat diet = what cancer

Breast Colon Prostate

Protein Chem

Carbon Hydrogen Oxygen Nitrogen

Protein structure is dictated by

DNA

Essential vs nonessential amino acids

Essential can not be synthesized so have to be obtained from food

Transamination

Transfer amino group from essential amino acid to different amino group

Conditionally essential amino acid

nonessential becomes essential

Proteins are longs chains of

Amino acids

Amino acids are joined together by

Peptide bonds

The process by which cells use genes to make proteins

Gene expression

Gene

Segment of DNA that serves as a blueprint for protein synthesis

Transcription

Messenger RNA copies info from DNA

Translation

Info from mRNA is translated into amino acid sequence in ribosome

Protein turnover

Existing proteins provide building blocks for new ones

Protein structure Primary Secondary Tertiary Quaternary

Sequential Spiral 3D held by hydrogen Globular/fibrous

What denatures proteins

Enzymes High fever our of range pH Digestion

Limiting amino acid

missing or in short supply Slows down protein synthesis

Incomplete vs complete protein

Complete has all 9 essential amino acids Animal and soy incomplete - does not support growth and health

Mutual supplementation Complementary proteins

Combine 2 incompletes to make complete protein

Protein digestion begins in the

Stomach

pepsinogen, the enzyme for protein breakdown is activated by _ and turns in to _

Hydrochloric acid Pepsin

_ is a hormone that controls HCI production

Gastrin

Pancreatic enzyme _ completes protein digestion

Protease

Chem score

comparison of limiting amino acids in food to a food reference

Protein digestibility corrected amino acid score PDCAAS

Used to calculate value from protein quality

The balance of what, determines protein needs

Nitrogen

RDA for protein %

sedentary 0.8g per kg 10-35%

High protein diet = what disease types

Heart disease

What other organ is affected by high protein

Kidneys

Protein-energy malnutrition disorders

Marasmus Kwashiorkor

Defective DNA disorders

Sickle cell anemia Cystic fibrosis Pheylketonuria