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foods > Foods Nov 27 Lecture- bones > Flashcards

Foods Nov 27 Lecture- bones Flashcards

1
Q

what is really important in terms of our bones?

A

to have really dense bones

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2
Q

are bones- alive?

A

yes, they are referred to as microbiologically active which means that they have blood vessels in the middle

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3
Q

throughout our lifespan, how many years are we building bones for?

A

when we reach our 30’s all we can do is maintain and will lose

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4
Q

can you catch up if you lack the nutrients when you’re a child

A

yes, you can catch up in your adolescent years as long as you didn’t miss to much

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5
Q

our bone health can be related to our…

A

physically activity

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6
Q

what is osteoblast?

A

to actually rebuilds our bones

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7
Q

if it a myth that older people get shorter?

A

no it is actually true due to the compression of their spine

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8
Q

nutrition and physical health are very important for our bones

A

yes I agree

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9
Q

how much protein does plant-based milk have

A

none

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10
Q

how much protein does oat milk have

A

half of reg amount

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11
Q

how much protein does soy milk have

A

same as cows milk

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12
Q

soy is low in fat, so what do parents need to be careful for?

A

when there children consume it considering that you need fat in order to grow

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13
Q

fortified milk has a lot of things added to it so we should

A

shake it

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14
Q

what did prof noelle say about supplements

A

try your absolute best to get it in whole food sources

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15
Q

should we limit our screen time

A

yes, it will encourage more movement especially from children

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16
Q

how is resistance training good for bone health

A

it increases our bone density by moving alongside our muscles

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17
Q

fluoride is important to make our bones…

A

grow but is always good in moderation

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18
Q

what happens to women who have a smaller muscle mass

A

they will experience osteoporosis earlier in life due to the lack of muscle mass

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19
Q

what happens during menopause?

A

we don’t produce as much estrogen which leads to our bones losing calcium

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20
Q

what is the recommended days to workout in a week

A

preferably 2 times but highly suggested for 4 times

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21
Q

what does major mean

A

more than 5 grams

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22
Q

what does trace mean

A

less than 5 grams

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23
Q

what affects our bone health

A

alcohol, animal products, stress, less sleep

24
Q

what does osteo mean

A

bone

25
Q

what does prosis mean

A

pores

26
Q

the more holes we have in our bones the..

A

less dense it is

27
Q

how much % of calcium is stored in the bones and teeth

A

99%

28
Q

how much % of calcium is found in cells

A

1% that maintains our blood pressure, lower sodium and reduce cramps

29
Q

what minerals are responsible for muscle contractions

A

magnesium, calcium and potassium

30
Q

how much calcium do we absorb from vegetables?

A

50%

31
Q

how much of calcium do we absorb from milk?

A

30%

32
Q

what happens if we consume to much calcium

A

calcitonin will tell our intestine to not absorb as much

33
Q

our bodies is really good at absorbing more of what we need

A

yes, especially if you are pregnant do not worry about this because our bodies are very smart

34
Q

osteoporosis happen if there isn’t…

A

enough calcium

35
Q

if there is to much calcium

A

kidney stones can form, not the main reason but can be a factor

36
Q

if there is too much calcium we have a hard time consuming…

A

zinc and iron

37
Q

what is an emulsifying agent

A

phosphorus

38
Q

what is the Krebs cycle

A

transfer of our energy into something useful

39
Q

what is phosphorus good for?

A

good for the structure of our cell membrane but also the 2nd most important mineral for us

40
Q

we use magnesium indirectly for what?

A

to ensure that we can use our nutrients well

41
Q

what does magnesium help with

A

muscle relaxation, we usually take it if we have a hard time sleeping

42
Q

what if magnesium is in a powder form?

A

we need hot water in order to activate it

43
Q

does magnesium hold the calcium in our enamel

A

yes it does for our teeth

44
Q

can we get rid of magnesium easily

A

yes because it is water soluble so it can be washed away easily

45
Q

what is a fun fact about shitting a lot and vomiting

A

well I’m glad you asked, we release this endorphin that makes us feel good, but we are weak and need to replenish our water

46
Q

what is fluoride good for

A

well it is good for building strong bones and teeth, helps get rid of that plaque

47
Q

what can too much of fluoride lead to?

A

yellow teeth

48
Q

nutrition is the new science

A

yes it is!!

49
Q

what vitamins can our body make on its own

A

fat soluble vitamins d and k

50
Q

how much % do you need you body to be in the sun

A

you need 80% in order to get vitamin d

51
Q

what interferes with us not getting vitamin d

A

the lack of not being in the sun, could be climate, or clothes which is why it is recommended to get it through food sources

52
Q

vitamin d helps with the absorption of what?

A

calcium

53
Q

What foods have lots of vitamin d

A

fish and mushrooms because they are out in the sun all day!

54
Q

what do we need to do to the original DRI for vitamin d

A

double it

55
Q

what are rickets

A

see it in people who don’t have enough vitamin d

56
Q

what can vitamin k do

A

reduce hip fractures

57
Q

what is jaundice

A

happens when we have to much vitamin k our liver will release bilirubin rather than bile

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