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NASM CN > Fats > Flashcards

Fats Flashcards

1
Q

What fatty acids are essential in your diet?

A

ALA (alpha-linolenic acid) and LA (linoleic acid)

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2
Q

Dietary sources of linoleic acid

A

Vegetable oils and poultry fat

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3
Q

Dietary sources of alpha-linoleic acid

A

Soybean oil, canola oil, nuts, seeds

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4
Q

ALAs convert to _______ and ______

A

EPA and DHA

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5
Q

DHA

A

The omega 3 fatty acid (often found in oily fish)

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6
Q

Lipid

A

Refers to all fats, cholesterol and other fat like substances. Does not dissolve in water

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7
Q

Lipoprotein

A

Protein coated packages that carry lipids, including cholesterol, in the blood stream. Cannot travel through the bloodstream without the protein coating

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8
Q

Cholesterol

A

Waxy, fat like substance found in foods of animal origin and in every body cell.
Essential for cell building

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9
Q

Blood serum cholesterol

A

Cholesterol that travels in the blood stream
Can be made by the body or from food

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10
Q

Dietary cholesterol

A

Cholesterol in food (only animal origin)

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11
Q

HDL blood cholesterol

A

Cholesterol and other lipids carried by high density lipoproteins away from the body cells to the liver so they can be broken down and excreted
Made in the liver in response to physical activity and some foods. Food doesn’t have them.

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12
Q

LDL blood cholesterol

A

Cholesterol carried by low density lipoproteins that
circulate to body cells where they may be used
This forms deposits on arteries and blood vessels.
Manufactured in the liver. Not found in food

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13
Q

Fats

A

Group of compounds made of glycerol and fatty acids.

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14
Q

Triglycerides

A

Scientific name for the common form of fat found both in the body and in foods
Most body fat is stored in this form
Made of three fatty acids and glycerol
Act like saturated fat
Trigger the liver to make more cholesterol so that total LDL rises

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15
Q

Hydrophobic

A

Water fearing – will not dissolve in, or react with, water.

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16
Q

Saturated Fatty Acids

A

Fatty acids that have the maximum number of hydrogen molecules and contain only single bonds between their carbon atoms. Foods high in saturated fatty acids are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil.

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17
Q

unsaturated fatty acids

A

Fatty acids that have one or more double bonds between the carbon atoms in the carbon chain. These are typically liquid at room temperature, relatively unstable, and are prone to oxidative damage.

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18
Q

Hydrogenation

A

The process of forcing hydrogen into vegetable oil to create a semi-solid or solid saturated fat.

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19
Q

Oxidative Damage

A

The imbalance of free radicals and antioxidants – free radicals are oxygen-containing molecules with an uneven number of electrons, which makes them susceptible to react with other molecules.

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20
Q

Monounsaturated Fatty Acids

A

Unsaturated fats that have one unsaturated carbon molecule (two hydrogen atoms instead of four) or one double bond.

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21
Q

Polyunsaturated Fatty Acids

A

Unsaturated fats that have two or more double bonds between carbon molecules.

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22
Q

Trans Fat

A

An artificial fatty acid that occurs when hydrogen is added to liquid vegetable oils (unsaturated fat) to make them more solid (saturated fat) and have a more stable shelf life.

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23
Q

Triglycerides

A

The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone.

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24
Q

Endothelial Dysfunction

A

Damage that occurs to the endothelium, the thin layer surrounding blood vessels.

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25
Q

GRAS

A

An acronym for the Generally Recognized as Safe list of any substance that is intentionally added to food – a food additive that has been recognized as safe by a group of experts.

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26
Q

Phospholipids

A

Comprised of two fatty acids, a phosphate group, and a glycerol molecule – the phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane.

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27
Q

Omega-3s (a-Linolenic)

A

Named based on the position of the first double bond in the carbon chain, Carbon 3, an essential polyunsaturated fatty acid that is found in fish, seafood, flaxseed oil, and walnuts.

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28
Q

Omega-6s (a-Linoleic)

A

Named based on the position of the first double bond in the carbon chain, Carbon 6, an essential polyunsaturated fatty acid that is found primarily in plant oils such as corn, soybean, and safflower.

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29
Q

EPA

A

Abbreviation for eicosapentaenoic acid, essential omega-3 fatty acid found in marine sources including fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue.

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30
Q

DHA

A

Abbreviation for docosahexaenoic acid, the essential omega-3 fatty acid found in marine sources including fish and krill, highly abundant in the human brain, eyes, and sperm cells.

31
Q

Dietary Reference Intakes (DRIs)

A

The recommended intake of various nutrients as determined by the Food and Nutrition Board of the Institute of Medicine - the DRIs include recommendations like the Recommended Dietary Allowance (RDA) and Acceptable Macronutrient Distribution Range (AMDR).

32
Q

Adequate Intake (AI)

A

The recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by groups of apparently healthy people that are assumed to be adequate - the AI is used when an RDA cannot be determined.

33
Q

Stearic acid

A

Type of saturated fatty acid that appears to have a neutral effect, neither raising nor lowering blood cholesterol levels. Found in animal products

34
Q

what are fatty acids composed of?

A

hydrogen, carbons, and oxygen (long hydrocarbon chains)

35
Q

At one end of the hydrocarbon chain is a _____________

A

carboxyl group (COOH)

36
Q

what makes a fatty acid an acid?

A

the carboxyl group

37
Q

what acid is a fatty acid?

A

carboxylic acid

38
Q

what makes fats stable?

A

the hydrogenation of the carbon atoms

39
Q

Hydrogenation

A

The process of forcing hydrogen into vegetable oil to create a semi-solid or solid saturated fat.

40
Q

Oxidative Damage

A

The imbalance of free radicals and antioxidants – free radicals are oxygen-containing molecules with an uneven number of electrons, which makes them susceptible to react with other molecules.

41
Q

what fat is more prone to oxidative damage?

A

unsaturated fatty acids, because they are unstable

42
Q

unsaturated fatty acids are ________ at room temperature

A

liquid

43
Q

Endothelial Dysfunction

A

Damage that occurs to the endothelium, the thin layer surrounding blood vessels.

44
Q

GRAS

A

An acronym for the Generally Recognized as Safe list of any substance that is intentionally added to food – a food additive that has been recognized as safe by a group of experts.

45
Q

Most dietary fat is comprised of ____________.

A

triglycerides

46
Q

the main component of adipose tissue

A

triglycerides

47
Q

The compound lipids include _____________ and ______________.

A

phospholipids, lipoproteins

48
Q

Phospholipids contain _______________, ___________________, and a _____________________.

A

two fatty acids, a phosphate group, and a glycerol molecule

49
Q

Lipoproteins are particles in the blood comprised of ___________, _________________, _________________, and ________________.

A

proteins, phospholipids, triglycerides, and cholesterol

50
Q

function of lipoproteins

A

transport triglycerides and cholesterol to and from the tissues of the body, particularly between the liver and adipose tissue.

51
Q

benefits of omega-3s

A

imperative in the development of the eye and brain development in a growing fetus
may lower levels of depression
may be protective against Alzheimer’s and dementia
anti-inflammatory

52
Q

The adequate intake (AI) for omega-3 fatty acid is ______ grams and _____ grams per day for males and females (ages 14 to 51+ years), respectively

A

1.6g for males, 1.1g for women

53
Q

For omega-6s, the AI is ____grams for men and _____grams for women.

A

17 g for men, 12g for women

54
Q

Adipocytes

A

Cells specialized in the storage of fat that makes up adipose tissue.

55
Q

Emulsifier

A

A substance used to bind a hydrophobic and hydrophilic compound.

56
Q

function of lingual lipase

A

breaks down the triglycerides, separating fat from the water-soluble components of food, such as protein and carbohydrates.

57
Q

function of gastric lipase

A

breaks down triglycerides into diglycerides and free fatty acids in the stomach

58
Q

Micelle

A

A compound comprised of bile salts (water-loving) surrounding monoglycerides, free fatty acids, and fat-soluble vitamins (water phobic) in order for absorption to occur.

59
Q

bile

A

An alkaline fluid that aids in digestion – it is secreted by the liver and stored in the gall bladder.

60
Q

function of bile

A

acts as an emulsifier in the small intestine by attracting fat molecules and holding onto them while they are being held by water

61
Q

function of pancreatic enzymes

A

reak down triglycerides into monoglycerides and free fatty acids.

62
Q

what happens once Once monoglycerides, fatty acids, and fat-soluble vitamins are released into the digestive tract lining of the small intestine?

A

the monoglycerides and free fatty acids reassemble themselves into triglycerides.

63
Q

Lymphatic System

A

An extensive network of vessels passing through almost all bodily tissues that produce and transport lymph (colorless fluid of white blood cells).

64
Q

Lipoprotein Lipase

A

An enzyme found in the endothelium of the cells that breaks down triglycerides into fatty acids and a glycerol for the cell to use.

65
Q

Endothelium

A

Cells that line the inner surface of blood vessels and other lymphatic tissue.

66
Q

chylomicron

A

large lipoprotein composed of Triglycerides, cholesterol, and phospholipids, plus a protein carrier

67
Q

function of chylomicron

A

enters the lymphatic system and moves toward a large vein that drains into the heart.The chylomicrons (from digestion) and very-low-density lipoproteins (VLDLs) both move through the bloodstream to deliver triglycerides to the cells of the body. Chylomicrons and VLDLs get triglycerides into the cells with the help of lipoprotein lipase, an enzyme found in the endothelium of the cells. The lipoprotein lipase binds the chylomicrons and VLDLs and triglycerides are released into the cells. Once in the cell, the lipoprotein lipase breaks down the triglycerides into fatty acids and a glycerol for the cell to use.

68
Q

dietary guidelines for americans recommends that saturated fat should be limited to ___% of daily calories

A

10%

69
Q

what percent of total calories should come from fat?

A

20-35%

70
Q

What are both chylomicrons and very-low-density lipoproteins responsible for transporting in the bloodstream?

A

triglycerides

71
Q

What is the role of lipoprotein lipase?

A

It is the enzyme that breaks down triglycerides into fatty acids and glycerol for the cell to use

72
Q

What is the function of a micelle?

A

Facilitation of the absorption of monoglycerides, free fatty acids, and fat-soluble vitamins.

73
Q

What enzyme is responsible for breaking down the triglycerides in the mouth?

A

Lingual lipase

74
Q

What is the function of high-density lipoproteins (HDL)?

A

To deliver cholesterol to the liver

NASM CN (14 decks)

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