test 3 Flashcards
What is water
Universal solvent
Body temp regulation
Evaporative cooling
H20 AI women
2.7 L/day
H20 AI men
3.7 L/day
Greatest output of water
urine excretion
amniotic fluid
greatest shock absorber in mother’s womb
Aldosterone
Tells kidneys to conserve Na+ n H20
Hypothalamus
Controls thirst
Hyponatremia
Dangerously low blood Na+ level
pH
Measurement of H+ ions
Major source of Na+ n Cl
Table salt
AI chloride
2300 mg/day
1 tsp salt
2400 mg sodium
hypertension
over 140/90
Exceeding UL on phosphorus
leads to calcification n stone formation
Best source of potassium
fresh spinach
A way to prevent cancer
Limit cured n processed meat
Metatasize
spreading disease to nother part of body
antioxidants
A. C, E, selenium
Free radicals
Unstable atoms w unpaired electrons in outer shell and are generated by normal metabolic processes
How do antioxidants work against free radicals
donating electrons to them
Best defense against free radicals
Fruits n veggies
Lycopene
red pigment in tomatoes, watermelon, guava, n pink grapefruit.
also protects against prostate cancer
Vitamin C
Increases Fe absorption
How much more vitamin C does smokers need
an extra 35 mg
Vitamin C deficiency
scurvy
vitamin c sources
citrus fruits n strawbs
Too much vitamin c leads to
increased Fe absorption
Vitamin D
A hormone synthesized by the sun and reduced by sunscreen.
produced in skin when exposed to UV light.
Essential.
Probiotics
live microorganisms w positive effects on human health
eg. lactobacillus, lactococcus, streptococcus
Reinforces integrity of GI tract
Enhances immune function by altering composition of bicrobiota.
bone marrow
spongy tissue in flat bone
cortical bone
compact or dense bone
osteoclast
breaks down or degrades small amount of bone
resorption
losing substance
Osteoblast
initiates synthesis of new bone
Formula for bone mineral density
total mineral content of bone/width of bone
how much percent of Ca used in body to strengthen bones n teeth
99%
Osteoporosis
Porous n fragile bones due to low mineral density
how to prevent osteoporosis in women
increase Ca+ n vitamin d, hormone replacement therapy, weight-bearing exercises
How to promote bone health
healthy body weight
Eat healthy balanced diet with bone building nutrients
What does excess in Ca do
increases risk of kidney stones
magnesium
responsible for nerve n heart function for muscle relaxation after contraction
bone remodeling
continual degrading and regenerating of bone
how much percentage of vitamin B are absorbed in diet
50-90%
Who are more likely to develop vitamin b deficiency diseases
Alcoholics
Riboflavin - B-2 - ariboflavinosis
Found in dairy products
Cracking on tongue n corners of mouth
Dermatitis
Eye disorders
Sensitivity to sun
Niacin - B-3 - Pellagra
Dermatitis
Diarrhea
Dementia
Death
Mega doses of niacin
lowers cholesterol, but may cause flushing
Niacin can be synthesized from
tryptophan
Pantothenic acid - B-5
Deficiency is rare, can occur in alcoholics
Mega doses of b-6
May lead to nerve damage
Thiamin - B-1 - beriberi
source = pork
Biotin B-7
Raw egg whites bind biotin n decreases absorption
unique among B vitamins bc bacterial synthesis occurs in intestine
Iodine regulates
thyroid gland
thyroid gland
traps iodine from blood to support thyroid hormone synthesis
low levels of iodine
Goiter
Goiter
enlargement of thyroid gland caused by insufficient iodine in diet.
Chronium - Cr - deficiency effects and source
Impaired glucose control
Increases cholesterol and triglycerides
whole grain
boost energy levels naturally
7 small meals a day
Avoid large amounts of sugar and fat
Take quick exercise break
Reduce stress
