Topic 1.6 - 1.11 : Stage 2 Flashcards
what are micronutrients
vitamins and minerals
the difference between vitamins and minerals
vitamins are organic (made by plants) and minerals are inorganic (come from the earth, soil, water and are absorbed by plants)
water-soluble vitamins
B1
B2
B3
B12
Folate/folacin/folic acid
C
Fat-soluble vitamins
A
D
E
K
Function of vitamins
facilitate the release of energy from macronutrients while also doing a range of functions in cells.
what is hypervitaminosis
too much of a vitamin
what is hypovitaminosis
vitamin deficeincy
transportation of fat and water soluble vitamins
transported in blood
what do water-soluble vitamins dissolve in
water
what do fat-soluble vitamins dissolve in
lipids
where are vitamins absorbed
in blood/ bloodstream
where are water-soluble vitamins stored
most pass out quickly, need to be replenished regularly
where are fat-soluble vitamins stored
in adipose tissue and liver
Vitamin B1- thaimin
- function
- source
- deficiency
- part of coenzyme which assists in energy metabolism
- whole grains, grain products, pork, seafood
- muscular weakness
Vitamin B2- riboflavin
- function
- source
- deficiency
- part of coenzyme which assists in energy metabolism
- milk and milk products (yoghurt)
- skin disorders
Vitamin B3- niacin
- function
- source
- deficiency
- part of coenzyme which assists in energy metabolism
- milk, eggs, meat, poultry, fish
- hives and rashes
Vitamin B9- Folate
- function
- source
- deficiency
- part of coenzyme use in DNA synthesis
- fortified grains, leafy green veggies (spinach)
- neural tube defect
Vitamin B12- cobalin
- function
- source
- deficiency
- part of coenzyme used in new cell synthesis
- meat, fish, shellfish, poultry, milk, eggs, cheese
- fatigue and headaches
Vitamin C- Ascorbic acid
- function
- source
- deficiency
- amino acid metabolism,
strengthens resistant to infection,
enhances iron absorption - citrus fruits, Brussel sprouts, spinach, kale
- scurvy
Vitamin D- ergocalciferol
- function
- source
- deficiency
- minerilisation of bones
- sunlight, plants, milk
- rickets
Vitamin K- phylloquinone
- function
- source
- deficiency
- synthesis of blood clotting proteins and bone proteins
- bacterial synthesis in digestive tract; liver, leafy green veggies
- hemorrhaging
vital role of minerals
biochemical reactions
major minerals
calcium
phosphorus
sodium
potassium
Calcium
- function
- source
- deficiency
- toxicity
- bone and teeth development and maintenance
- milk, plain yoghurt, cheese, sardines with bones
- osteoporosis
- constipation
Iron
- function
- source
- deficiency
- toxicity
- part of the protein haemoglobin
- red meat, fish, poultry, shellfish, eggs
- anemia
- GI distress
Haem iron
found only in the flesh of animals (redmeat, poulltry, fish)
Non- haem iron
plant and animal sources (eggs, milk, dairy)
Sodium
- function
- source
- deficiency
- toxicity
- maintains muscular contraction
- table salt, soy sauce, milk, bread
- muscle cramps
- Adema
Potassium
- function
- source
- deficiency
- toxicity
- maintains fluid and electrolyte balance
- all whole foods; meats, milk, fruits, veggies
- irregular heart beats
- muscular weakness
what is digestion
bodies method of breaking food down in preparation for absorption
what is absorption
the uptake of nutrients by the small intestine cells for transport into either blood or lymph
where do carbohydrates digest
mouth and small intestine
where do proteins digest
stomach and small intestine
where do lipids digest
mouth and small intestine
what enzymes/ juices are involved in carbohydrate digestion
salivary amylase (mouth)
pancreatic amylase (small intestine)
maltase, sucrase, lactase (small intestine)
what enzymes/ juices are involved in protein digestion
hydrochloric acid and gastric pepsin (stomach)
pancreatic trypsin and chymotrypsin (small intestine)
intestinal peptidase (small intestine)
what enzymes/ juices are involved in lipid digestion
lingual lipase (mouth)
bile (small intestine)
pancreatic lipase (small intestine)
Mouth
digestion begins
food is masticated (mechanically broken down).
mixed with salive (enzymes) that initiates chemical digestion of complex carbs into shorter poly and disaccharides.
oesophagus
bolus passes through pharynx to oesophagus where peristalsis aids its journey through the upper oesophageal sphincter into stomach.
stomach
hydrochloric acid converts pepsinogen to pepsin. gastric pepsin can then break down large polypeptide chains into small ones. the resultant material, chyme, is passed through the pyloric sphincter into duodenum.
small intestine 3 segments
duodenum
jejenum
illeum
small intestine
chemical digestion is completed, nutrients and water is absorbed
pancreas, liver and gall bladder release secretions into duodenum
small intestine primary focus
increase surface area
each villus is composed of many microvilli that increase the surface are enormously.
the higher surface area allows much greater diffusion of nutrients and water into bloodstream.
large intestine 3 sections
ascending colon
transverse colon
descending colon
large intestine
contents now contain water a few dissolved salts, excess body secretions and undigested material including dietary fibre
insoluble fibre passes through unchanged
rectum and anus
water and salts are absorbed then the waste with no nutritional value is stored in the rectum prior to excretion through the anus.
probiotic
non-digestible live microorganisms that benefits host by stimulating growth of bacteria in the colon.
prebiotic
come from mostly fibre. the bacteria in gut eats this fibre and a source of food for probiotics.
reduce risk of cancer
malabsorption
relates to difficulty absorbing nutrients from food
malabsorption conditions
coeliac disease
lactose intolerant
Energy balance
required to maintain weight
energy balance = intake - total energy expenditure
BMR
the rate people expend energy
Male:
kgx1x24x4.2
women:
kgx0.9x24x4.2
over nutrition leads to
obesity
CVD
hypertension
diabetes (type 2)
under nutrition leads to
Anaemia
osteoporosis
diverticular disease
lifestyle risk factors
lack of exercise
smoking
genetics
stress
age
Diet factors
High saturated fat intake
High cholesterol
Lack of dietary fibre
High salt consumption
Over indulgence of alcohol
Insufficient water intake
Incorrect energy balance
Diet high in processed foodLack of key nutrients in diet
Poor absorption of nutrients
Eating or not eating for reasons other than hunger
Obesity causes
energy input exceeds energy output
high consumption of processed foods
eating because of boredom rather than hunger
obesity concequences
diabetes (type 2)
CVD
hypertension
bone and breast cancer
arthritis
kidney ad gall bladder disease
obesity psychological and social concerns
poor self-image
feeling neglected/ excluded
obesity economic disadvantage
less clothing choice
job discrimination
obesity treatments success rates
success rates are low
after losing, you gain it back and often extra weight
Cardiovascular disease (CVD) what is it
a disease of the heart or blood vessels
CVD risk factors
high cholesterol (diet and lifestyle)
smoking (lifestyle)
high-fat diet (diet and lifestyle)
inactivity (lifestyle)
elevated triglyceride levels (diet)
Blood cholesterol
linked to the amount of saturated fat in doet
how to help lower blood cholesterol
exchanging polyunsaturated fats for saturated fats
HDL levels are affected by
genetics
sex hormones
obesity
exercise
alcohol
diabetes
what is atherosclerosis - a cause of CVD
hardening of the arteries caused by a buildup of plaque in the inner lining of an artery
occurs where arteries branch
anurism
artery can burst from atherosclerosis
atherosclerosis risk factors
increased saturated and trans fatty acids
increased cholesterol
decreased HDL
diet lacking omega 3s
hypertension
smoking
age
gender
atherosclerosis consequences
heart attack
stroke
gangrene
CVD occurs in two ways
- blockage of blood flow - thrombus
- aneurysm - weakened blood vessels that can burst and cause internal bleeding
both are life threatening
how to reduce CVD risk
avoid fatty and deep fried foods
cut back on butter, margarine and chocolate
reduce alcohol intake
hypertension
when blood pressure inside artery is higher than normal
normal blood pressure
120/80
how to control hypertension
only in the early stage:
exercise and dietary changes
causes of hypertension
salt intake
obesity
smoking
fat
alcohol
lack of calcium
type 1 diabetes
the body doesn’t produce any insulin
type 2 diabetes
the body doesn’t produce enough insulin or something stops the body from using it properly
elevated risk of diabetes
family history of diabetes
are older
dont exercise
smoke
lower risk of diabetes
stay at a healthy weight
be more active
eat the right foods
don’t smoke
