WEEK 2: Nutrition in the Nervous System [Balagtas] Flashcards
what are the components of Pinggang Pinoy in percentages?
33 % - rice
33 Vegetable
17 meat
17 fruit
ultimate destination of vitamin A? vitamin c?
A- retina of the eyes; C- gums
Only source of energy for the nerve and brain
Carbohydrates
carbs, in the form of glycogen can be used up to?
13 hours kay doc
example of complex carbs?
whole grains and cereals (rice , corn, wheat, oats) root crops (camote, cassava, taro, purple yam)
example of simple sugar?
table sugar, sweetened beverages, candies and other sweet foods, highly processed food
identify if complex or simple carbs: released slowly in the blood
complex. simple ay quickly
identify if complex or simple carbs: source of high amount of but void vitamins and minerals
simple carbs. sa complex ay essential nutrients at fiber
identify if complex or simple carbs: decreases the level of calories and increases the level BDNF
complex carbs; simple carbs lowers the level of BDNF.
brain derived neurotrophic factor
low calorie intake favors the levels of BDNF. T or F?
T
explain why a high sugar diet clouds the brain?
simple carbs - easily absorbed in the blood; pancreas will detect it and will secrete lots of insulin too; the glucose will be utilized by the cells, then after 1 to 2 hours, you will then crave for another sweet food, but this is not healthy because it prevents the production of BDNF. high calories = low BDNF.
most nutritious part of the grain. It contains decent amount of carbohydrates, protein, fat, fiber, iron and other vitamins. These are not present anymore when the rice is well polished.
germ and bran
what is the only component that remains in the white rice?
endosperm
precursor of serotonin?
tryptophan
happy hormone?
serotonin
where to obtain tryptophan?
protein rich foods. there can be animal and plant sources.
what is dysbiosis?
Dysbiosis is a condition when the gut natural bacteria become imbalance causing disturbance in the function of the GIT. In effect, it will affect the metabolism of tryptophan.
why is intake of meat protein not so much recommended as a source of tryptophan?
If the intake of protein is high, it means there is a high amount of other amino acid that will compete with tryptophan and tryptophan will not be able to rich the brain.
part of the grain that has omega 3 and 6 lipids?
germ
brain is composed of how many percent of fats?
60%
The specific kind of fats that is healthy for the brain
linoleic acid
are the nutrients
that need to be supplied in the diet. Nutrients our body cannot
produce. That means you have to eat. Foods are the sources
of these nutrients.
essential amino acids
Key component of the neuronal membrane?
(DHA-Omega 6 fatty acid)
4 functions of the DHA omega 6 fatty acid?
supports synaptic membranes fluidity
elevate level of BDNF
Reduce oxidative stress
regulate cell signaling
Reduce the effects of traumatic injury by reducing oxidative
stress
omega 3 fatty acids
concentrated source of calorie?
fat
good sources of omega 6 fatty acids?
fish (salmon, tuna)
these type of fat can profoundly impair memory and hippocampal
morphology
Saturated fat, hydrogenated fats and cholesterol (animal
sources);
It decreases level of BDNF
Poorer neuronal performance
Exercise and moderate consumption of ethanol raise HDL
levels whereas obesity and smoking lower it. T or F?
T
are the antioxidant that are found
in fruits and vegetable. Natural foods. Plant foods.
Polyphenols (flavonoids and circuminoids)
specific role of flavonoids and circuminoids
it promotes neuronal
signaling and also increase production of antioxidant.
B vitamin important in RBC production?
vitamin b12
also known as cobalamin?
(vitamin B 12)
lack of this vitamin will cause of the tingling sensation on the
feet and the extremities it can also be felt in the hands.
Cobalamin (vitamin b 12)
B vitamin used as prevention for neural tube defect?>
B9 folate
vitamin b12 deficiency will lead to?
pernicious anemia
most abundant nutrient in the body and brain
water
the human brain is how many percent water?
80
