Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Kin 232 > Week 1-3 > Flashcards

Week 1-3 Flashcards

1
Q

What are the major diet related diseases? (And what percentage of the Canadian health budget goes towards these?

A

Diabetes, osteoporosis, CVD, cancer, poor dental health, obesity - 40%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Why is nutrition important? What does it do for us?

A
  • Bone, dental, bowel, CV and cognitive health.
  • vital to meet nutrient needs
  • prevents disease
  • maintains energy balance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is the definition of nutrition?

A

Nutrition: the study of how food supplies nutrients to the body and affects health and life

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the steps of processing nutrition?

A
  1. Consumption
  2. Digestion
  3. Absorption
  4. Metabolism
  5. Transport
  6. Storage
  7. Elimination
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is the definition of nutrients

A

Nutrients: Substances that elicit a bio chemical or physiological function in the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What do nutrients do/what’s their role? (On a physiological level)

A
  1. Promotion of growth and development
  2. Provision of energy
  3. Regulation of metabolism
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the two types of nutrients? What are examples of each?

A

Macronutrients (carbohydrates, proteins, fats and water) and micronutrients (vitamins and minerals)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Between carbs, proteins and fat, which can or can’t be stored in reserves? What are good sources of each?

A

Carbs - can - legumes, rice, grains, milk, fruits
proteins - can’t - seafood, meat, milk, soy, beans
fats - can - fish, lean meat, nuts, seeds, avocado

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What does each type of macronutrient and micronutrient do?

A

Carbs - provides glucose, or energy
Protein - supports cell and tissue growth, maintenance and repair
Fats - energy
Micronutrients - involved in releasing energy, not supply. Supports body growth, development and maintenance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Why is water important for the body?

A

Regulates nerve impulses, muscle contraction, nutrient transport, waste removal and temp regulation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are the Canadian medical association’s requirements/recommendations for the food guide?

A

The food guide must:
1. Work with affordable food
2. Be based on sound nutritional research
3. Assure that it revision is evidence based
4. Reflect our evolving multicultural society
5. Reduce our reliance on processed foods
6. Produce simple and practical products and clear dietary guidance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the canadas dietary guideline’s core ideas?

A
  1. Healthy eating
  2. Avoid unhealthy food
  3. Food skills (cooking your own food)
  4. Implementation of guidelines (food should be accessible)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What are the difference differences between the old and new guide?

A

The old guide had very specific quantities, though for each individual the suggested quantities will range. The new guide has more diversity, suggestions for meals, and stopped recommending seed oils.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are the “Canada health” food label requirements/regulations (via food and drugs act 2003)

A
  1. Mandatory nutrition labelling on most foods (excluding produce)
  2. Updated requirements for nutrient content claims
  3. Limit diet related health claims for foods
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Food labels have to include:

A
  1. Core nutrients
  2. Serving size/calories/daily value
  3. Nutrient claims
  4. Ingredient list (descending in order by weight)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the suggestions to improve food labels?

A
  1. Update serving sizes to be more realistic
  2. Daily value of sugar should be changed since it is not a target
  3. Added sugars should be separate
  4. Vitamin d should be emphasized more
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the credentials for dieticians? What’s their scope of practice?

A

(Governed by the provincial college)
- university for 4 years
- practicum 1 year
- for sports nutrition, they should have an MSc in sports nutrition

They can not prescribe diets to treat medical symptoms or conditions, but they can recommend diets.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What are the health benefits of weekly exercise (>150 minutes)

A

Decreased risk of CVD, heart disease, stroke, high blood pressure, type two diabetes, and obesity.
Improved fitness strength and mental health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What is mod to vigorous activity? How do we define it?

A

Moderate intensity is 3 to 5.9 times the intensity of rest, while vigourous intensity is six or more times the intensity of rest

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What are the key components of fitness

A
  1. cardio respiratory fitness: a measurement of how well your heart, lungs and muscles work together to keep your body active over an extended period of time.
  2. muscular endurance: the ability of a muscle to sustain repeated contractions against resistance over an extended period of time
  3. muscular strength: the max force that can be generated by a muscle in a single contraction
  4. flexibility: the ability to move her a joint’s range of motion
  5. Body composition: the proportion of the body that is fat versus other components
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What are the fitt principles

A

Frequency, intensity, timing, type of exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is the definition of metabolism?

A

Metabolism: the series of chemical reactions that create and breakdown energy in a living organism

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What is the definition of metabolic rate?

A

Metabolic rate: the rate at which your body expends energy or burns calories (anabolism and catabolism)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Define anabolism and catabolism

A

Anabolism: a set of metabolic reactions that require energy to synthesize new molecules from simple precursors
Catabolism: A set of destructive metabolic reactions that transforms fuel into cellular chemical energy (glycolysis and gylcogenolysis)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What are the stages of extracting energy from food?

A
  1. Digestion, absorption and transportation
  2. Metabolite production (end product of metabolism)
  3. Energy producing metabolites are used to breakdown metabolic intermediates to ATP
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What is chemical energy used for? (What are it’s functions)

A
  1. Breathing
  2. Blood circulation
  3. Body temperature maintenance
  4. Oxygen delivery to tissues
  5. Waste removal
  6. Synthesis of new tissue
  7. Repairing tissue
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Define atp

A

ATP: adenosine triphosphate, the molecular unit of currency and the fundamental goal of energy producing metabolic pathways.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What are the energy systems, their mechanisms and where they occur?

A
  1. Phosphagen (Creatine - mitochondria and cytosol)
  2. Glycolysis (2net ATP - cytosol)
  3. Aerobic glycolosis (32 net ATP, kerbs and electron cycle - mitochondria)
29
Q

Define aerobic capacity

A

Aerobic capacity: the max amount of oxygen an individual can use in one minute per kg of body weight

30
Q

What are the 4 processes behind slow glycolosis

A
  1. Glycolosis
  2. Pyruvate to acetyl coa
  3. Kerbs
  4. Etc
31
Q

Process of harnessing chemical energy from fats

A
  1. Lipolysis - triglycerides are broken down into fatty acids in the mitochondria
  2. Fatty acids are linked to coenzyme a to create fatty acetyl coa (this requires an investment of one atp)
  3. Fatty acetyl coa interacts with carnitine and can cross into the mitochondrial matrix via carantine shuffle
  4. Beta oxidation:p: the breakdown of fatty acids into acetyl coa. The produced atp depends on the length of the acid. (4 atp to 26 carbon)
32
Q

What is the process of harnessing chemical energy from proteins

A
  1. Deamination - amino acids are stripped of their nitrogen component
  2. Remaining carbon skeleton goes through kerbs
  3. Nitrogen component is converted to ammonia and is excreted
    4. ATP generated depends on the stage that amino acids enter the kerbs cycle, but is still small compared to carbs and fats
33
Q

Benefits of endurance training

A

Increased:
- number and size of mitochondria
- aerobic efficiency
- concentration of glycolysis enzymes
- electron delivery to ETC
- ability to oxidize lactate
- heart stroke volume
- capillary density

34
Q

Define gluconeogenesis

A

Creates glucose for the body from non carb precursors (amino acids, pyruvate, lactic acid, glycerol)
- most of this process occurs in the liver 90%, other 10% is in kidneys

35
Q

Define glycogenesis

A

Assembles glucose molecules into branched chains for storage as glycogen

36
Q

Define lipogenesis

A

: synthesizes fat for storage (acetyl coa to triglycerides)

37
Q

Breakdown of energy expenditure

A

50-70% is resting metabolic rate
10% thermos effect for food
15-30% physical activity

38
Q

How do we measure free living energy expenditure?

A

Activity monitors, heart rate monitors, metabolic carts, direct and indirect calorimetry

39
Q

What are the 3 equations for calculating energy expenditure?

A

Harris Benedict
Muffin st Jeor
BMR MEN = (10x weight in kg)+(6.25 x height in cm )-(5x age) + 5
BMR WOMEN = (10x weight in kg)+(6.25 x height in cm )-(5x age) -161
Katch mcardle

40
Q

Why are carbs important? What makes them useful for us?

A
  1. Widely available and inexpensive source of energy
  2. Necessary for our brains to function
  3. Carbs are a good source of fibre, vitamins, and minerals
  4. Great fuel source for high intensity exercise
41
Q

Why are carbs important? What makes them useful for us?

A
  1. Widely available and inexpensive source of energy
  2. Necessary for our brains to function
  3. Carbs are a good source of fibre, vitamins, and minerals
  4. Great fuel source for high intensity exercise
42
Q

How many calories per gram of carbs?

A

4kcal/gram, same as protein

43
Q

What are the 3 classifications of carbohydrates, along with some of their sub classifications?

A
  1. Sugars (1-2 sugar units) - sub group: monosaccharides and disaccharides
  2. Oligosaccharides (3-10 sugar units)
  3. Polysaccharides (10+ sugar units) - sub group: starch and fibre (starch is digestible by enzymes, fibre is not)
44
Q

Soluble vs insoluble fibre

A

Soluble (oats, barley) insoluble (bran and flaxseed)

45
Q

Is Food processing bad? What are the differences between high quality vs low quality processing

A

Food processing isn’t necessarily bad. It allows us to live longer and healthier. High quality: minimally processed, retains all nutrients and minerals. Low quality: extensively process to remove bran and germ with much less fibre vitamins minerals and carbohydrates

46
Q

What are the health benefits of fiber?

A
  1. reduces risk of colon cancer (binds toxins)
  2. increases store bulk and keeps it smooth (with adequate fluid intake)
    3.may play a role in the prevention of cardiovascular disease by reducing serum cholesterol levels
47
Q

What is the recommended daily allowance of fibre for each gender?

A

Mail: 38 g of fibre a day
Female: 25 g of fibre a day

48
Q

What are some ways you can increase your fibre intake?

A

1.eat whole grains
2. check nutrition labels hi Schreiber foods will have 15% or more of the daily volume
3.add 15 to 30 mL of bran or flaxseed to your meals
4. eat 5 to 7 servings of vegetables and fruit every day with skin on if possible
5.add barley beans peas lentils to soups or stews
6.snack on roast chickpeas or hummus
7.add toasted nuts sunflowers or pumpkin seeds to salads
8.replace white flour with whole wheat flour

49
Q

What are the serving size for fruits and vegetables?

A

Fruit = 1 baseball
vegetable = 1 cup
frozen or canned berries or veggies = 1/2 cup
dried fruit = 1/4 cup

50
Q

What are the serving size for fruits and vegetables?

A

Fruit = 1 baseball
vegetable = 1 cup
frozen or canned berries or veggies = 1/2 cup
dried fruit = 1/4 cup

51
Q

What are the 3 sites for digesting and absorbing carbohydrates?

A
  1. Mouth: mechanical and chemical digestion salivary amylase breaks down polysaccharides
  2. Stomach: not a site of significant digestion. Stomach acid and enzymes prepare sugars for delivery to the small intestine
  3. Small intestine: major site for chemical digestion and absorption. breaks carbohydrates into monosaccharides and moves into the bloodstream
52
Q

What are the five major hormones used for glucose metabolism and what are their actions?

A
  1. Epinephrine activates glycogenolysis
  2. Norepinephrine activates glycogenolysis
  3. Cortisol activates gluconeogenesis
  4. Glucagon activates gluconeogenesis and glucogenolysis
    5. Insulin Synthesizes glycogen and decreases gluconeogenesis
53
Q

Define glycolysis, glycogenolysis, glycogenesis, gluconeogenesis

A

Glycolysis: the breakdown of glucose into two pyruvate
Glycogenolysis: the breakdown of glycogen into glucose
Glycogenesis: The synthesis of glycogen from glucose (storage)
Gluconeogenesis: the synthesis of glucose from non carb precursors

54
Q

Define glycolysis, glycogenesis, glycogenolysis, gluconeogenesis

A

Glycolysis: the breakdown of glucose into two pyruvate
Glycogenesis: The synthesis of glucose molecules to form glycogen
Glycogenolysis: the breakdown of glycogen into glucose
Gluconeogenesis: the synthesis of glucose from glycerol or amino acids

55
Q

Define Lipolysis, beta oxidation, lipogenesis

A

Lipolysis: the breakdown of triglycerides into glycerol and fatty acids in the mitochondria
Beta oxidation: the breakdown of fatty acids into acetyl-CoA for entry into the Krebs cycle
Lipogenesis: The conversion of excess acetyl-CoA to fatty acid chains

56
Q

Define Lipolysis, beta oxidation, lipogenesis

A

Lipolysis: the breakdown of triglycerides into glycerol and fatty acids in the mitochondria
Beta oxidation: the breakdown of fatty acids into acetyl-CoA for entry into the Krebs cycle
Lipogenesis: The conversion of excess acetyl-CoA to fatty acid chains

57
Q

Describe the rise and fall of blood glucose levels under fasting conditions and post meal

A

Fasting: 3.9 to 5.5 mmol/l
Post meal 7 mmol/litre (returns to normal after 30-120 minutes after eating)

58
Q

How much glycogen is flowing through our blood at any point? And how much glucose is stored in muscle and liver?

A

Generally about 4 g of glucose in our blood at any time.
The muscle stores 300 to 400 g of glycogen (stored for activity)
The liver stores 75 to 100 g of glycogen (stored for blood)

59
Q

What are the five major health conditions relating to carb consumption?

A

1. Lactose intolerance
2. Coeliac disease
3.  Diabetes
4. Dyslipidaemia
5. Obesity

60
Q

What does it mean for someone to be lactose intolerant?

A

Lactose intolerance occurs when the small intestine does not produce enough or any of the enzyme lactase. Therefore, the disaccharide lactose present in dairy foods cannot be digested.

61
Q

List three major sources and three lesser sources of calcium

A

Major: cheese 2% milk goat milk yoghurt
Lesser: beans, dried figs, almonds

62
Q

Define coeliac disease and list some of its symptoms

A

Coeliac disease: an auto immune disorder that renders the person sensitive to the gluten protein.
Symptoms: diarrhea, iron deficiency, weight loss, etc.

63
Q

What is the difference between diabetes one and two?

A

Diabetes type one: the pancreas does not produce insulin.
Diabetes type two: insensitivity to insulin or the pancreas does not produce enough
Special note: type one diabetes results in the urine smelling sweet like honey because of high glucose blood

64
Q

Define dyslipidemia

A

Dyslipidemia: an abnormal amount of lipids in the blood

Likely that a high intake of sugar is associated with increased LDL and triglycerides along with decreased HDL

Common treatment is the Mediterranean diet

65
Q

What percentage of an adults calories should come from added sugars or natural sugars In honey, syrups or fruit juice?

A

No more than 10%.

66
Q

How much sugar do Canadians consume per day and how much is added sugar?

A

Canadians consume 110 g of sugar per day, 55 g are added sugars

67
Q

What are polyols and what is one of the health concerns?

A

Polyols are sugar alcohols. They are made in a lab for less calories than sugar. in Moderate doses it’s ok, 10 to 15 g per day, higher doses like 30 g per day may result in G.I. issues

68
Q

What is some general advice on carbohydrate intake?

A
  1. Choose fruits and veggies, whole grains, beans, legumes and dairy
  2. Choose high-fiber
  3. Consider portion sizes in relation to activity
  4. Minimize intake of foods with added sugars
  5. Aim for 5 to 7 portions of fruits and veggies per day
  6. Choose a sustainable approach for long-term health
69
Q

What is the general energy requirement, and what percentage of this should be carbohydrates?

A

Energy requirement is 2400 kcal per day. 45-65% of this should be carbohydrates

Kin 232 (5 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions