test3 Flashcards
micronutrients consist of both _________ and _________
vitamins; minerals
carbon-containing substances needed in small amounts by the body
vitamins
can’t be synthesized by the body
essential
t or f: vitamins are essential
true
t or f: food or synthetic sources have the same health benefits and effectiveness
true
vitamin A, D, E, K
fat-soluble vitamins
thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, vitamin C, choline
water-soluble vitamins
vitamins that are absorbed with dietary fat
fat-soluble vitamins
vitamins that are absorbed into the bloodstream, absorbed primarily in small intestine
water-soluble vitamins
t or f: vitamin K is the most likely to be deficient if any of the fat-soluble vitamins are at risk
true
t or f: vitamin content is highest when a fruit or vegetable is ripe
true
foods that have health benefits beyond basic nutrition
functional foods
chemicals found in animal products that have health-protective actions
zoochemical
chemicals that are health-promoting compounds found in plant food
phytochemicals
- stimulate the immune system
- reduce inflammation and blood pressure
- prevent DNA damage and aid DNA repair
- reduce oxidative damage to cells
- promote cardiovascular, neurocognitive, eye, and bone health
- activate insulin receptors
phytochemical functions
what are the two classes of functional foods?
zoochemicals and phytochemicals
what foods contain phytochemicals?
soy, cruciferous vegetables, grapes, wine, protein (beans), whole grains
a disorder in which a person persistently eats nonnutritive substances over a period of at least a month (including clay, dirt, ice, chalk, or wood)
pica
what percentage of water makes up our bodies throughout life?
about 50-70%
signs of dehydration
thirst, loss of appetite, fatigue, headaches, dizziness, heat tolerance decreased, weakness, kidney failure, coma, death
a disorder of iron metabolism; increased iron absorption and deposition in the liver and heart which eventually poisons the cells in those organs
hemochromatosis
what vitamins are required for red blood cell synthesis?
iron, riboflavin (b-2), niacin (b-3), vitamin b-12
the presence of a stress-induced fracture or a T-score of -2.5 or lower; bones are porous and fragile due to low mineral density
osteoporosis
how do we measure bone density?
on a T-score scale, normal bone density is -1 or higher
what age does bone loss start?
begins after age 30
functions of water
temperature regulation, acid-base balance, lubricant, chemical reactions, component of body fluids, removal of waste products, distribution of nutrients
average water intake needed each day for a male
3 liters (13 cups) - 3.7 liters (15 cups)
average water intake needed each day for a female
2.2 liters (9 cups) - 2.7 liters (11 cups)
how does water regulate body temperature?
when overheated, the body secretes fluids in the form of perspiration, which evaporates through skin pores, releasing heat energy that cools the body
which cation (mineral) attracts water?
electrolytes
how is the water in each compartment (intracellular and extracellular) controlled?
by controlling ion concentrations
what is the major intracellular cation?
potassium
what is the major extracellular cation?
sodium
which two minerals are low in women and young children?
iron and vitamin d (or vitamin a or iodine)
benefits of physical activity
improved heart health, sleep patterns, and body composition; can also reduce stress, and improve blood pressure, blood cholesterol, and immune function
describe anaerobic glucose breakdown
when glucose is broken down into 2 pyruvate and 2 ATP (which stays in the muscle and is converted to lactate at the end)
advantage of _________ glucose breakdown is that it is the fastest way to resupply ATP; it provides most of the energy needed for events that require a quick burst of energy
anaerobic
two disadvantages of _________ glucose breakdown are that the high rate of ATP production cannot be sustained for long periods and the rapid accumulation of lactate increases the acidity of the muscle
anaerobic
describe aerobic glucose breakdown
when glucose is converted to pyruvate which is then fully metabolized into CO2 and water; so glucose -> CO2+H20
advantage of __________ glucose breakdown is that it supplies more ATP than the other process
aerobic
a disadvantage of __________ glucose breakdown is that is releases energy more slowly
aerobic
adults should do at least ___ to ___ minutes per week of moderate-intensity or ___ to ___ minutes per week of vigorous-intensity aerobic physical activity for best health benefits
150, 300; 75, 150
