Review B Flashcards
hyperlipidemia risk factors
- smoking
- drinking lots of alcohol
- eating lots of saturated or trans fats
- being sedentary
- stress
- genetics
- overweight
NAFLD
FLD = steatosis
caused by fat build up in liver
main cause is obesity
how to keep a healthy liver
- healthy diet
- high in fiber
- lots of water
- avoid foods high in: fat, sugar, salt, fried foods, and undercooked shellfish
- avoid alcohol
cancer and obesity
obesity and physical inactivity account for 25-30% of cancers
DASH
Dietary Approaches to Stop Hypertension
has foods rich in magnesium, calcium, potassium
eat whole grains, low fat dairy, lean meats, vegetables, fruits
limits sodium to 2,300mg/day or 1 tsp salt
benefits of exercise
- control weight
- reduce risk for CVD & T2DM
- strengthen bones/muscle
- improves sleep & energy levels
- prevent cognitive decline and reduce risk for dementia
- increases lifespan
- reduces risk of falling
exercise prescription
150 min/week of cardio and 2x a week weight training for substantial health benefits and reduce disease risk
Life’s Simple 7
- stop smoking
- eat better
- get active
- lose weight
- manage BP
- control cholesterol
- reduce blood sugar
immediate energy source during first few minutes of exercise then as exercise continues
First few min:
anaerobic energy production
- ATP
- creatine phosphate
- anaerobic glycolysis
exercise Continues:
O2 intake and aerobic energy production
- carb and fatty acids break down to yield ATP
food consumption before, during and after exercise
before:
- large meals 3-4 hrs and smaller meals 2-3 hrs, snack or liquid supplements 0.5-1 hr
- 1-4.5 g carbs per kg body weight
- (carbs 15-30 min before gives muscles immediate energy, spares glycogen stores, helps reduce muscle damage)
During:
- for exercise over 1 hr begin carb intake shortly after start and every 15-20 min after
- glucose, sucrose, maltodextrin are best choices for quick absorption
After:
- consumed quickly post exercise(within 2 hrs)
- carb/protein ration 3:1 is ideal to promote muscle glycogen and protein synthesis and faster recovery time
organs for digestion
Main:
- mouth
- esophagus
- stomach
- small and large intestine
- rectum
- anus
accessory organs: pancreas, liver, gallbladder
neural responses to food
smell, sight, thought, of food stimulates
- saliva production
- stomach produces HCL to digest food
- brain prepares for peristaltic movement of esophagus and other organs
3 ways food moves down GI
Peristalsis: smooth muscle in front of food relaxes and behind food contracts
Segmentation: mixes food when smooth muscles contract/relax seemingly randomly
Pendular movement: a constrictive wave that involve both forward and reverse movement of chyme, which enhances nutrient absorption
stomach secretions
HCL, enzymes, mucus, intrinsic factor, gastrin
large intestine structure
ileocecal sphincters: prevents backflow of fecal matter into ileum
cecum:
ascending colon:
transverse colon:
colon
rectum
digestive enzymes
amylase: digest carb
lipase: digest fat
trypsin, chymotrypsin, carboxypeptidase (proteases)
digestive hormones
gastrin: stimulates release of HCl and gastric lipase
ghrelin: stimulates hunger
secretin: release bicarb
cholecystokinin: stimulates pancreas to secrete digestive enzymes
how are digested nutrients absorbed
circulatory system
lymphatic system
nutrients processed in liver before delivered to body’s cells
serious intestinal digestive disorders
IBS: changes in colon rhythm
Celiac disease
colon cancer
Carbs
simple
- mono and disaccharide
complex
- oligosaccharides (3-10 saccharides): act as prebiotics
- polysaccharides (over 10) (starch, fiber, glycogen are examples)
starch
starch: storage form of carbs in plants
resistant starch: resists digestion in small intestine and ferments in large intestine
amylose: straight chains
amylopectin: branched chains
foods: starchy vegetables like peas, corn, lima beans, potatoes, beans, lentils, grains like oats, barely, rice
fiber
DRI: 14g per 1,000 cal
functional fiber: added fiber to food for benefits
soluble fiber: dissolves in water and is fermented by intestinal bacteria
- fiber fermentation: your body makes short chain fatty acids as a result of processing fiber in your colon
insoluble fiber: cellulose, hemicellulose, ligins
- helps lower risk of constipation, colorectal cancer, obesity, heart disease, diabetes
Carb digestion
- saliva has amylase that breaks down carbs
- in small intestine the pancreatic amylase breaks down carbs
- fiber continuous to large intestine
ketosis
ketosis: elevated ketones after fasting for 2 days
- carbs fuel the body during fasting and prevent ketosis
