Unit 1 Flashcards
Glycemic index (GI)
Measure where a value from 1 to 100 is given to different foods containing carbohydrates based on their effect on the blood glucose levels
high GI foods
eg
70+
eg; cake, potatoes, pumpkin
intermediate GI foods
eg
56-69
eg: rye bread, bananas, cooked beetroot
low GI foods
eg
55 or less
eg: seed bread, tomatoes, green beens, low GI brown bread
low blood glucose levels aka
symptoms
hypoglycemia
dizziness, headache, weakness, restlessness
cause of low BG
sudden withdrawal from glucose
from eating high GI foods
skipping meals or eating irregularly
exercising hard without taking extra food
causes of low BG in diabetics
taking too much insulin
skipping meals
exercising too hard for a long period of time
taking alcohol on an empty stomach
prevent low BG
eat small, regular meals-dont skip meals
after exercise eat high GI foods
eat mainly low GI for snacks and meals
exercise regularly
high blood glucose levels aka
hyperglycemia abnormally high
causes of high BG
after eating high high GI foods, levels rise quick and sharp
carbs broken down into glucose then absorbed into bloodstream
causes of high GI in diabetics
eating foods high in sugar
not taking insulin meds
too little exercise
sustained stress
prevent high BG
avoid too many high GI foods
exercise regularly
diabetics use insulin
diabetes
chronic condition where the body cannot control the blood glucose levels because of too little/no insulin is produced
type 1 diabetes info and cause
donk know the cause: develops as a result of genetics and environmental factors such as trauma or infection
develops in young adults + kids
insulin injections necessary
type 2 diabetes info and cause
body cells become resistant to insulin and the pancreas can no longer produce enough insulin to overcome the resistance=glucose builds up
caused by incorrect food choices and inactivity
develops in ppl over 40 yrs or in adults/kids who follow a poor diet, or are inactive
diabetes symptoms
excessive thirst
frequent urination
fatigue
slow wound healing
regular infections
what can happen to a person who leaves diabetes untreated
blindness
kidney failure
nerve damage
lead to coronary heart disease
strokes
loss of limbs due to poor blood circulation
could cause death
prevent diabetes
follow a healthy diet
exercise regularly
maintain a healthy body weight
control blood pressure and cholesterol
avoid stress
regularly monitor blood glucose levels
wear a medical identification bracelet
use meds
coronary heart disease
when the coronary arteries become narrowed or blocked, due to buildup of plaque, decreasing blood flow and potentially leading to a heart attack.
arteriosclerosis
inner wall of coronary artery is damaged, plaque accumulates in layers in damaged areas
or
“hardening of the arteries”, when the arteries become damaged from factors such as high cholesterol, high blood pressure, diabetes
causes of coronary heart disease
smoking
high cholesterol
inactive lifestyle
stress
prevent coronary HD
dietary + lifestyle changes
dietary changes: limit intake of high cholesterol foods, limit intake of red meat, increase intake in legumes, apples, soluble fibres (lowers cholesterol), eat a balanced diet, limit salt intake
lifestyle changes: exercise regularly, stop smoking, reduce stress, use alcohol moderately
Use meds
Low density lipoprotein cholesterol (LDL-C)
eg
often called “bad” cholesterol, is a type of lipoprotein that carries cholesterol in the blood and contributes to plaque buildup in arteries, increasing the risk of heart disease and stroke
fried food, sweets, choc
high blood cholesterol
occurs when there’s excessive cholesterol in the blood, potentially leading to plaque buildup in arteries, increasing the risk of heart disease and stroke
High-density lipoprotein cholesterol (HDL-C)
eg
often called “good” cholesterol, helps remove excess cholesterol from the bloodstream to the liver, reducing the risk of heart disease and stroke
fatty fish-salmon, avo, nuts
causes of high BC (2)
diet
genetics
prevent high BC
dietary
lifestyle
Dietary: limit intake of saturated fats (animal fats), increase intake of legumes, limit intake of salt, limit intake of sugar, take in more soluble fibres-apples
lifestyle: use alcohol moderately, exercise regularly, dont smoke
Unsaturated fats egs
saturated fats
trans fats
Reduce LDL cholesterol=plant origin-olive, salmon, canola oil, avo, nuts
increase blood cholesterol levels=animal origin-fatty meat, egg yolks, butter
Increases blood cholesterol levels=chemical changes in oils-deep frying
heart and stroke foundation indicates..
low in cholesterol
low in saturated fats
low in sodium
low in added sugars
high in fibres
high blood pressure aka
hypertension (no salt)
the pressure of the blood against the arterial walls is so high that it can cause health problems such as heart diseases
causes high blood pressure
unhealthy eating habits
high sodium intake
obesity
high alcohol intake
inactive lifestyle
stress
smoking
genetic
prevention HBP
dietary
lifestyle
dietary: eat less salt, eat high fibre food, eat low dairy products, eat less saturated fats
lifestyle: regular exercise, alcohol moderately, limit coffee intake, dont smoke, reduce stress, medication
osteoporosis
skeletal disease where bones become porous due to excessive loss of proteins eg calcium
symptoms osteoporosis
back pain
bent posture
easy bone fracture
decrease body height
causes osteoporosis
gender-women (lower bone mass)
diet
smoking
excessive alcohol intake
genetic
age-menopausal women
prevent osteoporosis
follow a balanced diet= (take in enough Vit D, phosphorus (promote absorptions of calcium), calcium
take enough vit C
enough fluoride
avoid taking in too many protein rich foods)
dont smoke
avoid excessive alcohol
anaemia
lack of red blood cells in the blood or a lack of haemoglobin in the red blood cells due to a shortage of iron, vit b12 and folic acid
symptoms anaemia
tired
weak
breathlessness
dizziness
headaches
paleness
poor appetite
treatment anaemia
taking supplements
medial procedures
causes of anaemia
blood loss
insufficient production of red blood cells
poor diet lacking iron, folic acid, vit b12
poor iron absorption
pregnancy-lack of iron
if youre vegetarian
prevention of anaemia
follow a healthy diet
eat iron rich foods-red meat eg liver
have citrus fruit for folic acid
have dairy products for vit B12
eat tomatoes, fruit for vit c
monitor babies with low birth weight-babies need more iron for rapid growth
food allergy
immune system responds to a particular food which it regards as harmful
allergen
ingredient cause immune response
cause of allergies (egs)
cows milk
eggs
peanuts
shellfish
soya
tree nuts
wheat
colourings (tartrazine)
flavourings (MSG)
preservatives
3 common allergic reactions and egs
skin reaction-rash, hives
breathing problems-asthma. constricted airways
intestinal reaction-stomach cramps, diarrhoea, vomiting
prevent allergy
avoid food completely
read food labels
replace foods causing allergies with similar foods
check ingredients of dishes in restaurants
where a medical identity alert bracelet
food intolerance
a non-allergic hypersensitivity to a certain food, drink, food additive or food ingredient that causes particular symptoms in the body
causes of food intolerance
absence of the enzyme needed to break down the specific food
sensitivity for food additives
celiacs disease
prevent food intolerance (2)
avoid the particular food
determine if it is a food allergy or food intolerance
dairy/lactose intolerant
inability to digest the sugar (lactose) found in dairy products
cause dairy/lactose intolerant
Lactase is an enzyme that helps digest lactose (the sugar in dairy).
If there isn’t enough lactase, lactose stays undigested and moves to the large intestine.
Bacteria in the large intestine break it down, causing gas and fermentation.
This leads to stomach pain, cramps, nausea, diarrhea, vomiting, and bloating within 30 minutes to 2 hours after eating dairy.
Symptoms can bemildorsevere.
prevent dairy/lactose intolerant
avoid dairy products
eat less dairy products
but eat calcium found in oily fish, spinach
or eat egg, liver which contain vitamin D and phosphorus
take calcium supplements
drink milk at meals or with other food-slow down digestive process
buy low-lactase or lactose-free products
use lactase drops or tablets
gluten intolerance
refers to celiacs disease, an allergic response to gluten causing inflammation and long term damage to the wall of the small intestine
or
a condition where individuals experience digestive and other symptoms after consuming gluten, a protein found in wheat, barley, and rye, without having celiac disease.
causes gluten intolerance
cause unknown
genetic
triggers - like trauma
gluten damages the villi so that they cannot absorb enough nutrients for good health
prevent gluten intolerance
avoid all foods containing wheat, barely, rye, contaminated oats
replace wheat- rice cakes
use gluten-free recipes
read food labels
take mineral + vit supplements
gluten free products eg
gluten products eg
rice, mieliepap, rice crispies, rice cakes, potatoes, corn flakes
pasta, soya sauce, sauces, soup powder, crumbed meat/fish
anorexia nervosa
psychological eating disorder that causes an obsession about body weight and diet. it develops into an obsessive fear of gaining weight
treatment anorexia nervosa
see a psychologist to help them understand who they really are, revert to healthier eating patterns
symptoms anorexia nervosa
physical
emotional and behavioural
excessive weight loss, mensuration stops, excessive thinness, fatigue, low blood pressure, osteoporosis, sensitivity to cold
distorted body image, hunger denial, excessive exercise, depressive and moody, refusal to eat, fear of gaining weight, obsessive about food, secretive
causes anorexia nervosa
biological
psychological
environmental
(unknown)
genetics
have obsessive compulsive personality traits
be extreme perfectionists
have a poor self-image
society emphasises the importance of a thin body
success and self worth are often equated with thinness
peer pressure
prevention anorexia nervosa
regain a healthy weight with the help of a psychologist
stick to treatment plan
identify problem situations that might trigger bad eating habits
join a support group
hosipitalisation may be necessary
bulimia nervosa
and what are the 2 categories
secretly gorge themselves on huge quantities of food (bingeing) and then purge to get rid of the extra calories
1. frequently vomits or misuses laxatives
2. uses other ways like fasting, strict diet, or excessive exercise
symptoms bulimia nervosa
obsession with weight and build
fear of gaining weight
eating to the point of discomfort or pain
eating huge quantities of food- bingeing
self induced vomiting or excessive exercising
dry mouth, sore throat, swollen salivary glands, tooth decay-from vomiting
causes bulimia nervosa
unknown
social expectations contribute
prevention bulimia nervosa
=maintain a healthy body weight ad obtain info about healthy nutrition-dieticians create an eating plan
=psychotherapy- helps replace unhealthy beliefs and behaviours with positive ones , teaches skills to deal with stress, helps the family support the bulimic person
=medication
obesity
condition where there is an abnormal amount of body fat relative to a persons height
energy intake is more than the energy consumption over a long period of time and the surplus of energy is stored as fat
BMI
measuring body fat of adults based on weight and height
physical consequences obesity
social consequences
heart diseases
high BP
high cholesterol
stroke
type 2 diabetes
people discriminated against obese ppl
children are bullied because of their weight=poor self image
causes obesity
inactive lifestyle
unhealthy diet and eating habits-too much fast food and oversized portions
pregnancy
medication
prevent obesity
dietary
lifestyle
take in less kilojules
include low GI foods
eat smaller portions
limit salt and sugar intake
limit alcohol intake
avoid fast foods
regular exercise
dont eat in front of Tv
make a grocery list and stick to it
HIV/AIDS
AIDS is an infectious and deadly disease that is caused by HIV
HIV=weakened immune system and develop into AIDS and be susceptible to opportunistic infections
opportunistic infections
infections contracted due to weakened immune system
causes HIV/AIDS
transmitted through bodily fluid
-unprotected sex
-blood transfusions with HIV-infected person
-medical procedures with unsterilised equipment
-transfer from an infected mother to her baby during birth or via breast milk
prevention HIV/AIDS
- healthy eating habits to support immune system by:
-maintaining healthy body weight
-follow a balanced diet
-eat a lot of fresh fruit and veges (Vit ACE)
-drink clean, safe water
-avoid alcohol - prepare and handle food hygienically
-wash hands regularly
-wash fruit and vege
-use a separate chopping board for raw meat
-wash hands, kitchen appliances with soapy water after use - exercise to stimulate appetite
- take antiretrovirals
*LOOK in notes on pg 59 for more info
protein
vit ACE
vit B6
Selenium
Zinc
Iron
