Repeat stuff from before midterm Flashcards
What is the best source of omega 3
Fish
What is the best source of Omega 6
Safflower oil
which is better DHA or ALA and why
DHA is better because ALA has to be converted to DHA before it is useful to the body and the body isn’t very good at this
What are the best oils for a good balance of omega 3 and 6
Flax and canola
what type of fatty acids can absorb directly into the blood
Short and medium chain FA’s can absorb directly into the blood
who are short and medium chain fatty acids good for
good for people with malabsorption issues and old people and athletes since it provides a quick source of energy
what is the worst type of fat for you
Trans fat (the straight configuration fat)
what type of lipoprotein are long chain fatty acids packaged in
a chylomicron
what is a chylomicron made up of
-Cholesterol (lipid that it is transporting)
-triglyceride (lipid that it is transporting)
-protein (helps give structure)
-phospholipid (Form the outer layer give it structure)
how does fat make its way into the circulatory system
-absorbed from the digestive tract into the lacteals of the intestinal villa
-travels to left subclavian vein and into circulatory system
Explain the recycling process of chylomicrons and how this affects LDL levels
-after chylomicrons transport fat they travel back to the liver to be recycled and broken down into its components ie cholesterol ie LDL’s
-some are taken up by receptors but some LDL is left to circulate in the blood
-when they circulate in the blood they can oxidize and build up plaque in the arteries
what type of fat causes the biggest increase in LDL levels
long chain fatty acids ie saturated animal fats
what is the portfolio diet
a diet that is designed to reduce cholesterol levels by using healthy fats especially fats the come from plant based options
what does AMDR stand for and what does it mean
Average Macro Nutrient Distribution Ranges and it refers to the typical proportions of carbs proteins and fats that should compose a diet
What are the AMDR for protein Carbs and Fat
Carbs: 45-65%
Protein: 10-35%
Fat: 20-35%
what is the omega 3:6 ratio
1:5-10 omega3:omega 6
What is saturated fat
Saturated fat is fat with every carbon bond taken up by a hydrogen or carbon bond
what is the total cholesterol to HDL ratio
4:1 so for every 4 units of total cholesterol there should be 1 unit of HDL
Who has the keto diet been proven to be most effective for
most effective for people with type 2 diabetes since they are eating less carbs
How does the ketogenic diet impact CVD risk factors
it lowers all CVD risk factor indicators ie lowers markers in the blood except LDL levels
What is considered a serving size of alcohol
12 0z beer (5%)
6 oz wine (10%)
1.5 oz of liquor (40%)
what is the percentage breakdown of alcohol metabolism
-Alcohol dehydrogenase metabolizes about 80%
-MEOS enzyme metabolizes about 10%
-other 10% is excreted in urine and breath
How much more alcohol do women absorb compared to men and why
they absorb about 1/3 more alcohol because they have less
How many drinks per week to have a low moderate and high risk for chronic disease
-Less than 2 drinks per week = low risk
-2-6 drinks per week =moderate risk
-7+ drinks per week = high risk
what are some health benefits of carob
-very low fat
-phenols (type of phytochemical that may help with cancer)
-may help lower anxiety
what are some of the health benefits of chocolate
-antioxidants (better if it’s 70% and above dark)
-Stearic acid (type of fat that does not impact blood lipid profile)
What are 5 recommendations to improve gut health
-increase intake of fiber
-introduce plant proteins and reduce the intake of animal proteins
-implement fermented food and beverages into diet (kimchi)
-increase intake of omega 3’s
-avoid artificial sweeteners and highly processed foods
compared to other interventions what is the best way to prevent disease
30 mins of moderate to vigorous physical activity
What are the CSEP guidelines for adults
150 min of moderate to vigorous physical activity per week and resistance training twice per week
What are the 5 health related fitness components
-Cardiovascular endurance
-Muscular strength
-Muscular endurance
-Flexibility
-body composition
What does FITT stand for and what is it meant to be used for
Frequency Intensity Time Type
Meant to help you plan your exercise regimen to get the maximum benefits of your exercise
How many times a week should you perform cardiovascular endurance
3-6 days per week
How many times a week should you perform muscular strength
2 times per week
How many times a week should you perform muscular endurance
2-4 times per week
How many times a week should you perform flexibility
5 times per week
how fast do you have to walk to outwalk death
at least 5 km/hr
when increasing exercise what would you increase first intensity, duration or frequency
increase frequency first before intensity and duration
According to CSEP how much sedentary time are you supposed to have per day
8 hours or less of sedentary time
