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Kinesology > Chapter 5 > Flashcards

Chapter 5 Flashcards

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1
Q

what is a calorie

A

energy of food

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2
Q

what are the nutrients energy supply kcal/g

A

fat 9kcal/g
protein 4kcal/g
carbohydrates 4kcal/g
alcohol 7kcal/g

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3
Q

what is the basic study of a protein

A

amino acids

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4
Q

how many amino acids are found in food

A

twenty in food
nine are essential
eleven produced by the body

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5
Q

what is the recommended protein intake

A

for a healthy adult 0.8gm/kg of body
about 50gm for a 63kg person

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6
Q

what happens to extra protein

A

synthesized into fat

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7
Q

what kind of stress on the body can to much protein do to your body

A

stress on the kidneys

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8
Q

what is the dietary reference intake (DRI) recommend for daily caloric intake of proteins

A

10-35%

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9
Q

what is considered a complete protein and examples

A

if all essential amino acids are supplied
examples. meat, fish, milk, cheese, soy

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10
Q

what happens to the body with fat

A

it is stored in the body for usable energy and used for organ protection
helps absorb and store fat soluble proteins

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11
Q

what are the types of fats

A

saturated
unsaturated
polyunsaturated

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12
Q

which fat is solid at room temp and which is usually liquid at room temp

A

saturated fats solid at room temp
unsaturated fats liquid at room temp

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13
Q

what is a primary triglyceride

A

animal fat

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14
Q

what are the leading sources of saturated fats

A

red meats
homogenized milk
cheese
hot dogs
luncheon meat

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15
Q

what are sources of unsaturated fats

A

olive oil
canola oil
safflower oil
peanut oil

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16
Q

what are sources of polyunsaturated fats

A

soybean
corn
cottonseed oil

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17
Q

what type of fat are hyrogenated and what do they create

A

unsaturated fats to create solid fat

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18
Q

what does saturated fats raise level of

A

low density lipoprotein (LDL) “bad cholesterol”

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19
Q

what does unsaturated fat raise level of

A

high density lipoprotein (HDL) “good cholesterol”

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20
Q

what is the better fat to choose for heart healthy choices

A

unsaturated

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21
Q

what is the triple negative effect trans fats have on heart health

A

raise LDL
lower HDL
produce inflammation

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22
Q

if the fat is softer what is it less likely to be and to contain

A

less saturated and less likely to contain trans fats

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23
Q

why can some fats be beneficial

A

can protect against some cancers

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24
Q

what are some examples of monounsaturated fatty acids

A

avocados
nuts
olive
canola
peanut
safflower
oils

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25
what type of fatty acid is found to be really healthy and where is it found
omega-3 fatty acids found in fish
26
what is the reccomended intake of fats
adult men-about 17gm of linoleic acid and 1.6gm of alpha-linoleic acid per day adult women- about 12gm of linoleic acid and 1.1 gm of alpha-linoleic acid per day 30-45 mL of unsaturated fat per day
27
what percent of our daily intake should be fat
AMDR is 20-35% of daily caloric intake
28
what are the two types or carbohydrates and examples of each
complex and simple simple provide sweetness sucrose fructose maltose lactose complex are straches and fibres grains legumes tubers
29
what are carbohydrates digested into
simple sugar molecules glucose stimulating release of insulin stored in liver and muscles in form of glycogen
30
what are the two categories complex carbs can be divided into
Fibre and starch
31
what does added sugar increase the risk of
heart disease stroke diabetes high blood cholesterol dental cavities
32
what has consumption of whole grains been linked to decrease
heart disease cancer high blood pressure diabetes
33
what foods have a high glycemic index
foods that have rapid effect on blood glucose levels causing an increase in appetite may increase risk of diabetes and heart disease
34
what is the recommended carbohydrate intake
45-65% of total faily intake come from carbohydrates 225 to 325 gm if you consume 2000s calories per day focus on complex carbs and whole grains
35
where should simple sugars come from in a diet
fruits low fat milk dairy products
36
what are the types of fibre
dietary fibre functional fibre soluble fibre insoluble fibre
37
what can a high fibre diet reduce the risk of
type two diabetes and heart disease
38
what is the recommended daily fibre intake
38gm for adult men 25gm for adult women
39
what is the function of vitamins
help chemical reactions take place they dont provide energy to the body critical for red blood cell production and maintenance of nervous system
40
what is the risk of excess vitamins
can be harmful fat soluble can be stored in the body too much vitamin D can cause kidney and tissue damage
41
what are minerals
inorganic elements needed in small amounts to regulate body function
42
how many essential minerals are there
17
43
what are some major minerals needed
calcium phosphorus magnesium potassium sodium chloride
44
what is the function of water in the body
digestion of food where most chemical reactions take place transport substances through the body help maintain temperature
45
what are some other substances in food
antioxidants phytochemcials
46
what is the dietary reference intake
used for prevention of nutritional conditons and promote good nutritional and overall health
47
what is the recommended dieetary allowance (RDI)
the recommended daily intake of all nutrients
48
what is the tolerable upper limit intake level (UL)
highest amounts you can take without having side effects
49
what is daily values
the percent tells you how well it contributes to daily caloric intake represents a 2000kcal per day diet
50
what foods should you eat for healthy eating
fruits vegetables whole grain protein plant based protein limit processed foods drink water as your choice of beverage
51
where is cholesterol found
animal food
52
what should you limit if you want to limit cholesterol
egg yolks diary fats certain shellfish liver and oragn meats
53
what are the benefits to grain
low in fat rich in carbohydrates dietary fibres vitamins minerals
54
what is the recommendation for vegetable intake per day from canadas food guide
one dark green and one orange vegetable per day
55
what fruits should we eat
citrus fruits juices melons pears apples bananas berries whole fruits are better than juices
56
what are good proteins to eat
beans lentils nuts seeds lean meats poultry fish shellfish eggs low fat milk
57
what type of meats and poultry should we eat
leans cuts anf skinless poultry
58
what are the types of vegetarian diets
vegans-only plant foods lacto-vegetarians- plant and dairy products lacto-ovo-vegetarians- plant, dairy and eggs partial vegetarians, semivegetarians, pescovegetarians- plant, dairy and small selection of poultry, fish and seafoods
59
what is the benefits of vegetarian diets
reduce risk of diabetes heart disease cancer obesity contain more potassium, fibre, and anti-oxidant
60
what is shown on each label of processed food products
serving size amount of fat trans fat cholesterol sodium dietary fibre sugars protein
61
what are example of natural health products
vitamins minerals herbal remedies homeopathic medicines chinese medicines probiotics
62
what poses a greater threat than pesticides
microorganisms
63
how can food be certified as organic
it must meet production, processing, handling and labelling criteria, limits on pesticides,
64
what are some example of genetically modified foods
juice soft drinks nuts tuna frozen pizza spaghetti sauce canola oil chips salad dressing soup
65
what is an allergy
a reaction by the immune system to a food ingredient (usually a protein) seen as a foreign chemcial and immune system works to destroy it
66
what is the difference between intolerance and allergy
intolerance is an issue with the metabolic system where allergy is with the immune system

Kinesology (11 decks)

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