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Nutrition 48 Ti > 48 Topics > Flashcards

48 Topics Flashcards

(50 cards)

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1
Q

What is glucose used for?

A

• Primary energy source for cells
• Stored as glycogen in liver & muscles
• Converted to fat when excess
• Essential for brain and RBCs

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2
Q

List the carbohydrate continuum from monosaccharides to polysaccharides and provide examples.

A

• Monosaccharides: Glucose, fructose, galactose
• Disaccharides: Sucrose, lactose, maltose
• Oligosaccharides: Raffinose, stachyose
• Polysaccharides: Starch, glycogen, fiber

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3
Q

Describe major carbohydrate metabolic processes: glycolysis, gluconeogenesis, glycogenesis, and glycogenolysis.

A

• Glycolysis: Glucose → ATP + pyruvate
• Gluconeogenesis: Non-carbs → glucose
• Glycogenesis: Glucose → glycogen
• Glycogenolysis: Glycogen → glucose

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4
Q

What is cholesterol used for?

A

• Component of cell membranes
• Precursor for steroid hormones
• Essential for bile acid production
• Used in vitamin D synthesis

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5
Q

What are the three classes of lipids, and can you provide examples of each?

A

• Triglycerides: Fat storage - Butter, oils, adipose tissue
• Phospholipids: Cell membranes - Lecithin in eggs, soy
• Sterols: Cholesterol - Animal products

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6
Q

What are good sources of proteins and amino acids?

A

• Animal sources: Meat, eggs, dairy
• Plant sources: Beans, lentils, soy

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7
Q

What is the difference between complete and incomplete proteins?

A

• Complete proteins: Contain all 9 essential amino acids - Meat, dairy, eggs
• Incomplete proteins: Lack one or more essential amino acids - Grains, legumes

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8
Q

List the 8 essential amino acids.

A
  1. Leucine
  2. Isoleucine
  3. Lysine
  4. Methionine
  5. Phenylalanine
  6. Threonine
  7. Tryptophan
  8. Valine
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9
Q

What is the role of amino acids in metabolism, and how are nitrogenous groups processed?

A

• Amino acids build proteins and enzymes
• Excess nitrogen is removed as urea in urine

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10
Q

What is the recommended daily protein intake?

A

• 0.8 g/kg body weight for average adults
• 1.2-2.0 g/kg for athletes

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11
Q

What is the function of vitamins, and what is the difference between fat-soluble and water-soluble vitamins?

A

• Vitamins regulate metabolism & immune function
• Fat-soluble: A, D, E, K - stored in fat
• Water-soluble: B-complex, C - excreted in urine

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12
Q

What happens if you consume an excess amount of vitamin D?

A

• Hypercalcemia
• Kidney damage
• Nausea, vomiting, and weakness

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13
Q

What are the recommended daily intake levels for minerals like phosphorus and iron?

A

• Phosphorus: 700 mg/day
• Iron: Men: 8 mg/day, Women (premenopausal): 18 mg/day

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14
Q

How is calcium regulated in the body, and what is its role?

A

• Regulated by vitamin D & parathyroid hormone (PTH)
Functions:
• Bone formation & maintenance
• Muscle contraction
• Nerve transmission

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15
Q

What are the sources of water intake in the diet?

A

• Beverages: water, juice, milk
• Food: fruits, vegetables, soups
• Metabolic water: produced during metabolism

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16
Q

What are the sources of fluid loss in the body?

A

• Urine
• Sweat
• Breathing
• Feces

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17
Q

What is the primary function of water in the body?

A

• Regulates body temperature
• Transports nutrients & waste
• Lubricates joints

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18
Q

What are the major electrolytes in the body, and what are their functions?

A

• Sodium: Regulates fluid balance & nerve signals
• Potassium: Muscle contraction & heart function
• Calcium: Bone strength & muscle function

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19
Q

Where are different nutrients absorbed in the gastrointestinal (GI) tract?

A

• Carbohydrates: Small intestine
• Proteins: Small intestine
• Fats: Small intestine
• Alcohol: Stomach & small intestine

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20
Q

What is the role of the pancreas in digestion?

A

• Produces digestive enzymes (amylase, lipase, protease)
• Secretes insulin & glucagon for blood sugar control

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21
Q

What is the function of bile in digestion?

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A

• Emulsifies fats for absorption
• Produced by liver, stored in gallbladder

22
Q

What are the major digestive hormones, and what do they regulate?

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A

• Gastrin: Stimulates stomach acid
• Insulin: Lowers blood sugar
• Glucagon: Raises blood sugar
• Cholecystokinin (CCK): Stimulates bile release

23
Q

What is GERD (Gastroesophageal Reflux Disease), and what causes it?

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A

• Stomach acid flows back into the esophagus
Causes:
• Weak lower esophageal sphincter
• Overeating, acidic/spicy foods, caffeine

24
Q

What is an enzyme, and what is its function in metabolism?

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A

• Enzymes are proteins that speed up chemical reactions
• Lower activation energy of reactions
• Highly specific to substrates

25
What are the major types of chemical reactions in metabolism (anabolic vs. catabolic reactions)?
• Anabolic reactions: Build molecules, require energy • Catabolic reactions: Break down molecules, release energy
26
What are the primary buffering systems in the body?
• Bicarbonate buffer system • Phosphate buffer system • Protein buffer system
27
How are fluids transported in the body (diffusion, osmosis, facilitated diffusion, active transport, endocytosis)?
• Diffusion: Molecules move from high to low concentration • Osmosis: Water moves across a membrane • Facilitated diffusion: Needs carrier proteins, no energy required • Active transport: Requires ATP to move substances • Endocytosis: Cell engulfs molecules into vesicles
28
What are the differences between Type 1 and Type 2 diabetes?
• Type 1 diabetes: Autoimmune, no insulin production • Type 2 diabetes: Insulin resistance, linked to obesity
29
How does insulin regulate blood sugar?
• Promotes glucose uptake by cells • Stimulates glycogen synthesis in liver & muscles • Inhibits fat breakdown
30
How does exercise help regulate blood sugar?
• Increases insulin sensitivity • Promotes glucose uptake by muscles • Reduces risk of Type 2 diabetes
31
What is glycemic index (GI), and how does it affect blood sugar?
• Measures how fast a food raises blood sugar • High GI foods → Rapid spike • Low GI foods → Slow release
32
What are the symptoms of dehydration?
• Dry mouth, fatigue, dizziness • Dark urine, reduced urination • Reduced cognitive and physical performance
33
How much water should an average adult consume daily?
• About 2-3 liters (8-12 cups) depending on activity level and climate
34
What are the symptoms of dehydration?
• Dry mouth, fatigue, dizziness (口干、疲劳、头晕) • Dark urine, reduced urination (尿液颜色深，排尿减少) • Reduced cognitive and physical performance (认知和运动能力下降)
35
How much water should an average adult consume daily?
• Men: ~3.7L/day (男性：约3.7升/天) • Women: ~2.7L/day (女性：约2.7升/天)
36
How does sodium intake affect blood pressure?
• High sodium → increased blood volume → higher blood pressure (高钠摄入 → 增加血容量 → 升高血压) • Increased risk of hypertension (增加高血压风险)
37
What is the ideal macronutrient ratio for athletes?
• Carbs: 50-60% (碳水化合物：50-60%) • Protein: 15-20% (蛋白质：15-20%) • Fat: 20-30% (脂肪：20-30%)
38
What is the best timing for post-exercise nutrition?
• Within 30-60 minutes post-workout (运动后30-60分钟内) • Carbohydrates replenish glycogen (碳水化合物补充糖原) • Protein supports muscle repair (蛋白质促进肌肉修复)
39
How does protein intake support muscle recovery?
• Supports muscle protein synthesis (支持肌肉蛋白合成) • Reduces muscle breakdown (减少肌肉分解) • Enhances repair & adaptation to exercise (促进恢复并适应运动)
40
What are free radicals, and how do they impact health?
• Free radicals are unstable molecules that cause cell damage (自由基是可破坏细胞的活性分子) • Generated during metabolism, pollution, UV exposure (在代谢、污染、紫外线照射时产生) • Contribute to aging, cancer, and chronic diseases (促进衰老、癌症和慢性病)
41
What are common dietary antioxidants?
• Vitamin C (citrus fruits, bell peppers) (维生素C：柑橘类、甜椒) • Vitamin E (nuts, seeds, spinach) (维生素E：坚果、种子、菠菜) • Polyphenols (green tea, berries, dark chocolate) (多酚类：绿茶、浆果、黑巧克力)
42
How does oxidative stress contribute to aging and disease?
• Damages DNA and cellular structures (损害DNA和细胞结构) • Leads to inflammation and cell death (导致炎症和细胞死亡) • Plays a role in neurodegenerative diseases (Alzheimer’s, Parkinson’s) (与神经退行性疾病相关，如阿尔茨海默病、帕金森病)
43
What are key factors that promote longevity?
• Balanced diet rich in antioxidants and anti-inflammatory foods (富含抗氧化和抗炎食物的均衡饮食) • Regular physical activity (规律运动) • Caloric restriction without malnutrition (适度限制热量摄入但不导致营养不良) • Strong social connections (良好社交关系)
44
What role do telomeres play in aging?
• Telomeres protect chromosomes from damage (端粒保护染色体免受损伤) • Shortening of telomeres is associated with aging (端粒缩短与衰老相关) • Healthy lifestyle choices may slow telomere shortening (健康的生活方式可减缓端粒缩短)
45
What is Irritable Bowel Syndrome (IBS), and what are its symptoms?
• IBS is a chronic digestive disorder affecting gut motility (肠易激综合征是一种影响肠道蠕动的慢性消化疾病) Symptoms: • Abdominal pain & cramping (腹痛和痉挛) • Bloating & gas (腹胀和胀气) • Diarrhea or constipation (腹泻或便秘)
46
How does fiber impact digestion and gut health?
• Insoluble fiber (whole grains, vegetables): Adds bulk, prevents constipation (不溶性纤维：增加粪便体积，防止便秘) • Soluble fiber (oats, beans, fruits): Slows digestion, controls blood sugar (可溶性纤维：减缓消化，调节血糖) • Feeds beneficial gut bacteria (prebiotic effect) (促进益生菌生长，起到益生元作用)
47
What causes acid reflux and GERD?
• Weak lower esophageal sphincter (LES) (下食管括约肌无力) • Overeating, acidic/spicy foods, caffeine, alcohol (暴饮暴食、酸性/辛辣食物、咖啡因、酒精) • Obesity and smoking increase risk (肥胖和吸烟增加风险)
48
What factors contribute to osteoporosis?
• Calcium and vitamin D deficiency (缺乏钙和维生素D) • Lack of weight-bearing exercise (缺乏负重运动) • Hormonal imbalances (low estrogen/testosterone) (激素水平失衡，如雌激素/睾酮减少)
49
What are good dietary sources of calcium?
• Dairy (milk, yogurt, cheese) (奶制品：牛奶、酸奶、奶酪) • Leafy greens (kale, spinach, bok choy) (深色绿叶蔬菜：甘蓝、菠菜、白菜) • Sardines and salmon (with bones) (沙丁鱼和带骨三文鱼)
50
What is the role of vitamin D in bone health?
• Enhances calcium absorption in the intestines (促进肠道对钙的吸收) • Regulates bone mineralization (调节骨矿化) • Prevents osteoporosis (预防骨质疏松)

Nutrition 48 Ti (1 decks)

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