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Nutrition > Chapter 4 > Flashcards

Chapter 4 Flashcards

1
Q

What are the 3 macronutrients?

A
  1. carbohydrates
  2. fats
  3. proteins

energy-yielding nutrients
- the body can break down & reassemble into fuel for basic cell, tissue
and organ functioning

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2
Q

Carbohydrates Sources

A

plant material (fruits, vegetables, grains & legumes)

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3
Q

What are Carbohydrates?

A

structures made by plants for plants
- use of Carbon (C), Hydorgen (H), & Oxygen (O)
C6H12O6

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4
Q

Most Abundant Form Found?

A

Glucose
- used to support plant growth
- made through photosynthesis

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5
Q

Carbohydrate Classification

A

Simple Carbohydrates
- monosaccharides & disaccharides (1 - 2 mol. of sugar)

Complex Carbohydrates (polysaccharides)
- 100’s - 1000’s mol. of sugar

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6
Q

Simple Carbohydrates
Monosaccharides

A
  • most common in our diets … C6H12O6
  • slight difference in arrangements alters sweetness
  • glucose, fructose, galactose
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7
Q

Simple Carbohydrates
Disaccharides

A

Lactose - Glucose + Galactose
- main carbohydrate in milk

Maltose - Glucose + Glucose
- found in grains (starch molecules)

Sucrose - Glucose + Fructose
- found in sugar cane, and honey

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8
Q

Complex Carbohydrates
Polysaccharides

A

Two Types
1. Starch
2. Fiber

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9
Q

Starch
Digestible

A

Plants store glucose as starch (~ 4,000 mol. of glucose)
- seeds/roots/stem.tubers

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10
Q

Good Sources of Starch

A
  • Grains (rice, corn, oats)
  • Legumes (beans & lentils)
  • Tubers (potatoes/yams)
    • Cells easily digest most starches into single glucose mol.
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11
Q

Resistant Starch (RS)
Indigestible

A

starches with higher amylose - associated with slower digestibility
- classified into four subtypes RS1 - RS4
- does not get broken into glucose in small intestine

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12
Q

Butyrate

A

produced during attempted digestion
- increases colonic blood flow
- lower luminal pH
- prevent abnormal cell pop

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13
Q

What are tubers?

A

potatoes (low RS, high starch)

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14
Q

What are legumes?

A

beans & lentils
high RS, high protein, high fibre

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15
Q

Glycogen

A

NOT obtained from the diet

animals store glucose as glycogen (liver or muscle)
- energy storage can be accessed easily when glucose levels drop

NOT found in food - not a source of dietary carbohydrate

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16
Q

Fiber
Natural & Non-Natural

A

unable to digest
Natural VS Non-Natural

Dietary Fiber - indigestible components of plants consumed as part of diet
Functional Fiber - fiber that has been extracted from plants / manufactured in a laboratory AND added to food

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17
Q

Daily Total Fiber =

A

dietary fiber + functional fiber

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18
Q

Fiber Two Types

A
  1. soluble fiber
  2. insoluble fiber

** both soluble and insoluble need water to pass through **

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19
Q

Soluble Fiber

A
  • dissolves in water & swells to form gels
  • binds to fatty acids & slows digestion
    Benefits: lowers blood cholesterol - reduced risk of heart disease - regulates blood sugar
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20
Q

Insoluble Fiber

A
  • does not dissolve in water - clings to water
  • speeds up the passage of food through intestines
    Benefits: reduce constipation - maintains an optimal pH in the colon (reducing risk of colon cancer)
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21
Q

How do we get the energy?

A

in order for carbohydrates (simple or complex) to be used as energy, they must undergo
- digestion
- absorption & glycolysis

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22
Q

Hydrolysis

A

process of digestion that breaks sown large molecules -> monomers (chemical building blocks)
- monomers can then be absorbed by the GI tract lining

23
Q

Carbohydrate Digestion
Mouth

A

Mechanical Breakdown
- teeth & tongue (movement forms bolus)

Chemical Breakdown
- salivary amylase
- initiates hydrolyses of starch -> oligo, di & tri - sacchardies

24
Q

Carbohydrate Digestion
Stomach

A
  • no carbohydrate digestion
  • salivary amylase is ineffective in the stomach acidity
25
Carbohydrate Digestion Small Intestine
- chyme moves into the duodenum (remains for 3-6 hrs) - simple carbs are absorbed easily (glucose faster than fructose) - pancreatic α-amylase & intestinal enzyme - break down starch molecules to absorbable glucose
26
Pancreatic α-amylase
synthesized in RER - protein of 512 amino acids - hydrolyzes remaining starch -> maltose - the rate of starch digestion depends on the structure of the starch which can be affected by storage or cooking
27
Digestion Small Intestine
intestinal border enzymes - further digest disaccharides into monosaccharides
28
what do dextrinase & glucoamylase do?
act on carbs > 3 glucose mol Maltase converts Maltose -> 2x Glucose Sucrase converts Sucrose -> Fructose & Glucose Lactase converts Lactose -> Glucose & Galactose
29
Absorption Glucose
- small, nonpolar molecules pass through via simple diffusion - lipid tails reject polar & partially charged molecules such as glucose Glucose (and galactose) are transported by active transport (sodium-glucose co-transport mechanism) Fructose via facilitated diffusion
30
Chemoreceptors
aid in the absorption of glucose - lining vessels send a signal to the brain - brain senses the presence of glucose and messages the pancreas - pancreas releases insulin which opens cells walls to allow glucose to enter
31
Absorption Fructose
- fructose enters the cell through facilitated diffusion and is sent to the liver - absorption of fructose inhibits insulin and leptin (hormones that inhibit food intake) - eating suppresses the production of ghrelin (increases hunger)... fructose seems to inhibit this suppression
32
Liver
- monosaccharides travel to the liver via the bloodstream - at the liver galactose & fructose are converted to glucose (most widely used)
33
Glucose Metabolism
- if glucose needed - glucose used while in blood - no need for glucose - stored as glycogen in muscles/liver - once storage capacity is met, glucose stored as fat in adipose tissue
34
Liver Glycogen Stores
(~ 70 grams) - used between meals to support cells, brain, spinal cord and red blood cells
35
Muscle Glycogen Stores
( ~ 120 grams) - used within muscle - provide energy to muscles during exercise
36
Large Intestine
- no enzymes in the small intestine to break down fiber - fiber passes through large intestine (unaffected) - in the large intestine bacteria ferment some undigested carbohydrates into short-chain fatty acids plus gases - remaining fiber add bulk and is excreted as waste
37
Regulation of Blood Glucose Insulin
** blood glucose level rises after a meal ** - insulin stimulates the plasma membrane to transport glucose into the cell -> citric acid cycle
38
Regulation of Blood Glucose Glucagon
** blood glucose levels decline ** - stimulates glucagon production - glucagon causes the liver to convert stored glycogen -> glucose as well as gluconeogenesis (non-carbohydrates into glucose)
39
Glycemic Index (GI)
the ability of food to raise blood glucose levels - foods ranked based on the ability to raise glucose/insulin levels - ranked in relation to white bread (GI value of 100) Measured - increase/decrease of blood glucose levels & time
40
Food Range
GI < 100 - converted to glucose slowly & produced low - moderate fluctuations of blood glucose levels GI > 100 - converted to glucose quickly & caused sudden large increase in blood glucose levels
41
Low GI
- better for those with diabetes; no dramatic increase in blood sugar - generally higher in fibre & help decrease fat levels in blood - may reduce risk of heart disease/colon cancer
42
Benefits of Carbohydrates
1. provide energy 2. prevention of ketoacidosis 3. carbohydrates spare protein 4. healthy colon 5. reduce risk of heart disease
43
Provide Energy
Carbohydrates fuel daily activities & exercise 1 gram = 4 kcal of energy - body uses a combination of fat & carbohydrates for energy Carbohydrates used for moderate & intense exercise : quick breakdown; with/without oxygen Fat is predominantly used at rest/low-intensity activities: breakdown is slow and needs oxygen
44
Prevention of Ketoacidosis Ketosis
essential mechanism to provide energy to the brain during periods of fasting & intense exercise - during low carbohydrate intake, the body breaks down stored fat for energy... producing ketones as by-product
45
Ketones
- suppress appetite & cause dehydration - are acidic and can lead to ketoacidosis (damage tissues)
46
Carbohydrates Spare Protein
If diet lacks carbohydrates - body will break down protein into amino acids & covert them to glucose - carbohydrate low (proteins > amino acids > glucose) ** gluconeogenesis** Amino acids taken 1st from blood ... then from the tissues Gluconeogenesis over long term can cause organ damage
47
Healthy Colon
high fiber intake - prevents hemorrhoids - reduces risk of diverticulosis ** both relieved by reducing constipation **
48
Reduces Risk of Heart Disease
High fiber diet has shown to reduce risk of heart disease by blocking the absorption of dietary cholesterol
49
How much carbohydrate?
RDA for adults > 19 = 130 grams/day - 45 - 65 % of daily caloric intake - added sugar intake should account < 25% of carbohydrate (~33 grams or 3300mg)
50
Sources of Carbohydrates? Grains
whole grains refined grains
51
whole grains
barley, brown rice, oats, quinoa, and wild rice ** whole grains contain the Bran, Endosperm, and Germ ** - provide complex carbohydrates and dietary fiber - source of multiple nutrients (riboflavin, thiamin, niacin, iron, folate, zinc, protein and magneisum)
52
Refined Grain
sifted/mechanically altered ** only contain the endosperm ** - simple carbohydrates that are easily broken down and stored as fat
53
How much fiber?
Adequate Intake (AI) of fiber - Men (38 g) - Women (25 g) ** whole grain foods, fruits, vegetables, and legumes increase daily fiber intake ** Moderation - high fiber with low water intake can lead to dehydration, constipation, bloating
54
RDA for adults > 19
= 130 grams / day (33 g of simple)

Nutrition (5 decks)

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