Chapter 14 Flashcards
Types of Carbohydrates;
Complex Carbohydrates: Examples include whole grains, legumes, and vegetables; provide sustained energy.
Simple Carbohydrates: Examples include fruits, candies, and sugary beverages; offer a quick burst of energy.
Glycemic Index
Measures carbohydrate digestion rate and its effect on blood glucose levels.
Water is classified as a…
macronutrient; essential for bodily functions.
What are proteins? What is the requirement?
Molecules involved in cellular functions
Protein Requirements: Average adult needs 0.8g protein per kilo of body weight.
Types of Fats? What state at room temperature?
Saturated Fats: Solid at room temperature; found in animal products (e.g., butter).
Unsaturated Fats: Liquid at room temperature; found in plant oils (e.g., olive oil).
Hydrogenation
Process of adding hydrogen to unsaturated fats, creating unhealthy trans fats.
Vitamins. Fat vs Water Soluble
How is water soluble vitamins released? Can fat soluble be toxic in excess?
Fat Soluble: A, D, E, K; can be toxic in excess.
Water Soluble: B, C; non-toxic, eliminated through urine.
Minerals- importance of iron and electrolytes
Iron: Necessary for oxygen transport.
Electrolytes: Balance fluid levels, maintain blood pressure, and conduct nerve impulses.
Energy Equation
Energy Storage = Energy Intake - Energy Output.
Calories per Macronutrient
Fat: 9 calories per gram.
Carbohydrates: 4 calories per gram.
Protein: 4 calories per gram
Set-Point Theory
Internal control maintaining body weight; RMR decreases during food restrictions
What is Daily Caloric Need
Number of calories needed to maintain current body weight
Parts of the Female Athlete Triad
Low energy availability, menstrual irregularities, low bone mass
How does the body regulate temperature
Reflex Dilation of the skin- First reflex is the dilation of the vessels in the skin, which forces more blood to the surface of the skin
Sweating- Releases sweat on the skin’s surface, sweat then evaporates and it removes heat from the skin.
What is Dehydration?
Excessive fluid loss of liquids and electrolytes