CHAPTER 1 Flashcards
(58 cards)
What is the difference between macronutrients and micronutrients?
Macronutrients re over 1 g, whereas micronutrients are less than 1 g
What are the 3 functions of nutrients?
Promotion of growth and development, provision of energy, regulation of mechanism.
Q: Difference between nutrients needed in athletes vs. regular people?
A: Athletes focus of performance and recovery, while general population works on their health.
Q: What are considered simple carbohydrates?
A: monosaccharaides, disaccharides
Q: Whats the n range for simple carbs?
A: n=3-7
Q: What are considered complex carbs?
A: Oligo, polysaccharides
Q: What is starch?
A: storage form of CHO in plants.
Q: What are the 2 forms of starch?
A: amylopectin and amylose
Q: Which is easier to digest and which is harder: amylose and amylopectin?
A: Amylose: more slowly digested (harder), amylopectin: easier to digest and absorb (stickier)
Q: What are the functions of CHO (3)? Explain them all.
Energy to the muscle - predominant fuel during high-intensity exercise via glycogen and blood glucose; essential for performance and recovery
Energy to the brain - CNS uses glucose only and functions optimally when blood glucose >4 mmol/L. During fasting can switch to ketone bodies from FA in liver
Blood glucose tightly controlled with normal ~5.5 mmol/L. <3.0 mmol/L ->hypoglycemia which when prolonged can cause unconciousness and brain damage.
Storage form of energy - prolonged exercise depletes glycogen in liver and muscle
- excess converted to fat and stored in AT
Q: How much in percentage do westerns intake carbs?
40-50%
Q: Soluble vs. unsoluble fibers?
A: Soluble- fermentable, maintains healthy bacterial population, lowers blood cholesterol and normalizes blood glucose (lowers cholesterol, maintains bacterial population of gut, helps blood glucose regulation, delays gastric emptying, prevents weight gain) RETAINS WATER
Insoluble- effects mainly in the colon, provides bulk and retains water, decreasing transit time through intestines (adds bulk in intestine and helps retain water n intestine, reduces the risk of constipation hemmorhoid, diverticulitis, etc… may reduce cancer risk). RETAINS BULK
Q: What is dietary fiber?
A: indigestible from plants, combo of soluble and insoluble
Q: What is functional fiber?
isolated nondigestible CHO with beneficial physiological effects, exctracted from natural sources and added to things to boost the fiber content (fortification)
Q: Do we usually intake more fiber than recommended or less?
A: Less, about 14-15 g/d is typical instead of the recommended 20-35 g/d
Q: Difference between fiber, dietary fiber, functional fiber and total fiber?
A: Fiber: not digestible polysaccharides, dietary: from plants, functional: isolated nondigestible CHO with beneficial physiological effects, total: sum
Q: What are the dietary fiber recommendations for males and female?
A: Alternate Recommendation: 14 g fiber / 1000 kcal consumed per day.
Q: Fat is soluble in what?
A: Organic solvents such as acetone, ether and chloroform
Q: What are derived lipids?
A: Derived from simple and compound by the help of hydrolysis so basically FA, alcohols, steroids etc
Q: Name some essential FAs.
Linoleic acid and a-linoleic acid. We humans are unable to synthesize it.
Q: What does hydrogenation do to unsaturated fats?
A: Adds H to make them saturated, and turns cis bonds into trans bonds.
Linoleic and alpha-linoleic are essential or non-essential FA?
essential
Difference between saturated and unsaturated FA.
Saturated → Single bonds, Unsaturated → Double bonds
Q: Which are good for you: saturated or unsaturated?
Unsaturated
