chapter 5 Flashcards
1
Q
lipids
- definition
- hydrophobic
- 1 type
A
category of compounds containing carbon, hydrogen and O2
- insoluable in water
- tryglycerides
2
Q
4 functions of fat on foods
A
- give flaky texture to baked goods
- makes meat tender
- provide flavor and aroma
- contribute to satiety (makes you full)
3
Q
5 functions of fat in body
A
- energy storage
- insulation
- transport of protein in blood
- cell membrane structure
- cushioning of organs
4
Q
3 types of lipids found in foods and in your body
A
- tryglycerides
- phospholipids
- sterols
5
Q
what is the basic unit of tryglycerides and phospholipids
A
a fatty acid
6
Q
fatty acids
- definition
- over ___ different fatty acids
- can vary by 3 things
A
- chain of carbon and hydrogen atoms with acid group (COOH at one end)
- 20
- length of chain
- # of carbon bonds between them
- total # of double bonds
- length of chain
7
Q
saturated fats
A
all carbon atoms are saturated with H atoms
8
Q
monosaturated FA
- definition
- ex
A
1 double bond
-oliec acid (18 C)
9
Q
how do you know if it is a omega 6/3 FA
A
count # of carbon until you get to double bond and assign it a name
10
Q
saturated FA
- definition
- pack together loosely or tightly
- ___ at room temp
A
- all carbon bonded to hydrogen
- tightly
- solid
11
Q
Unsaturated FA
- definition
- Less ___with ___
- ___ at room temp
A
- one or more double bonds between carbons
- saturated with hydrogen
- liquid
12
Q
polyunsaturated FA
- definition
- ex
A
- more than 1 double bond
- essential FA linoleic and alpha linoleic acids (soy bean oil)
13
Q
tryglycerides
- definition
- common or uncommon
- referred to as
- saturated fats have mostly ____
- unsaturated fats have mostly ___
A
- three FA connected to glycerol “backbone”
- most common lipid found in foods and body
- fat
- saturated FA
- unsaturated FA
14
Q
Phospholipids
- definition
- head
- tail
- cell membranes made of
- major phosopholipid in cell membrane
A
- have glycerol backbone but 2 fatty acids and a phosphorus group
- phosphorus-containing head is hydrophilic
- fatty acid containing tail is hydrophobic
- phospholipid bi layer
- lecithin
15
Q
lecithin
A
used to emulsify foods such as salad dressings to keep oils and water mixed together
16
Q
what substances stay combined with oil
A
water soluable
17
Q
sterols
- composed of
- ex
A
- mainly of four connecting rings of carbons and hydrogen
- cholesterol
18
Q
cholesterol
- important role in
- precursor of
- not required in
A
- cell membrane structure
- important compounds in body (needed to make things)
- in diet since body makes all of the cholesterol it needs
19
Q
what happens to the fat you eat?
- mouth
- stomach
- small intestine
A
chewing and lingual lipase start digestion
- gastric lipase break down fat into diglyceride and 1 FA
- most digestions occurs here
20
Q
small intestine
- bile acids function
- pancreatic lipase structure
- lecithin packaged with
- short chain FA enter
- long chain FA enter
A
- emulsifies fat
- 2 fatty acids and glycerol
- monoglycerides ad FA to create micelles for absorption
- enter bloodstream and travel to liver
- enter lymph and need transport carriers
21
Q
lipoproteins
- function
- 3 types
A
- transport fat through the lymph and blood
- chylomicrons
- very low density lipoproteins
- low density lipoproteins
- high density lipoproteins
- chylomicrons
22
Q
chylomicrons
A
carry digested fat through lymph into blood stream
23
Q
very low density lipoproteins (VLDL)
- what does density refer to
- function
A
- refers to protein
- deliver fat made in liver to cells
24
Q
low density lipoproteins (LDL)
- known as
- function
A
- bad cholesterol
- deposit cholesterol on wall of arteries
25
high density lipoproteins (HDL)
- known as
- function
- contains
- healthy cholesterol
- remove cholesterol from body and deliver to liver for excretion
- 50% protein
26
4 types of cholesterol
1. chylomicrons
2. VLDL
3. LDL
4. HDL
27
fat
- type of fuel
- ex
- needed for what
- 2 functions
- energy-dense source of fuel (9 cal/g)
- glucagon also stimulates release of fat from celss to fuel heart, liver and muscle
- for absorption of fat-soluable vitamins A, D, E, K and carotenoids
- insulates body to maintain temp and cushions bones, organs and nerves
28
2 essential, polyunsaturated FA named for location of 1st double bond
1. linoleic acid
| 2. alpha linoleic acid
29
linoleic acid
- ex
- used to make what
- omega 6 FA
| - arachidonic acid
30
arachidonic acid
needed for eicosanoids
31
eicosanoids
hormone-like substances involved in inflammation, blood clotting and BP
32
alpha linoleic acid
- ex
- used to make
- omega 3 FA
| - eicosapentaenoic acid and docosahexaenoic acid (DHA) which reduces risk of heart disease
33
AMDR of DRI for fat
20-35% of total calories should come from fat
34
dietary fat has more than
twice the calories per gram of carbs or protein
35
for heart health you should consume
less than 10% of your calories from saturated fats
36
between ___ and ___% of the total calories in your diet should come from linoleic acid
-alpha linoleic acid?
- 5 and 10%
| - .6 to 1.2%
37
what should you minimize in your diet
saturated fat and trans fat and cholesterol
38
consuming too much saturated fat does what
increases the "bad" LDL cholesterol carrier
39
trans fats
- created by who
- process called
- food manufacturers
| - hydrogenation
40
hydrogenation
- 2 components
- what does it do to fats
- used for what
- heat and hydrogen gas
- makes unsaturated fats more saturated
- used for texture to increase shelf life
41
what is worse for heart health than saturated fats
| -what does it do
- trans fats
| - increases LDL and decreases HDL
42
cis
hydrogens are on the same side of the double bond
43
trans
hydrogens are on opposite sides of the double bond
44
food that contain __ are better for your health than foods high in ___, ___, and/or ___
- unsaturated fats
| - saturated fat, cholesterol, trans fat
45
6 ex of unsaturated fats
1. vegetable oils
2. soybeans
3. walnuts
4. peanut butter
5. flax seeds
6. wheat germ
46
good sources of essential FA
| -3
1. vegetable oils
2. nuts
3. flaxseeds
47
where are the saturated fats in your foods found
| -exception
- animal products
| - tropical oils
48
fat substitutes
- designed to
- have potential to reduce
- can be what based
- side effects
- ex
- provide all the creamy properties of fat for fewer calories and total fat grams
- calories from fat by more than 50%
- carb (majority), protein or fat based
- negative
- olestra
49
olestra
- absorbed?
- interferes with
- causes what
- no
- absorption of fat soluable vitamins
- cramping and diarrhea
50
cholesterol
- 2 important roles
- do you need to consume it in your diet
- healthy ind. over the age of 2 are advised to do what
1. part of cell membranes
2. precursor for vitamin D, bile acids and sex hormones
- no because body makes all that you need
- limit cholesterol to less than 300 mg daily
51
what does plants contain
sterol which can lower blood cholesterol
52
heart disease begins w
buildup in the arteries
53
atherosclerosis
- definition
- plaque
- begins with
- BP, cholesterol and what
- increases chance of
- narrowing of arteries due to buildup of plaque
- hardened debris of cholesterol (laden form)
- injury to lining of arteries
- high BP and cholesterol and smoking
- blood clots causing heart attack or stroke
54
2 risk factors of heart disease you can control
1. regular exercise can help lower LDL and raise HDL cholesterol
2. losing excess weight and quitting smoking can help increase HDL
55
syndrome X
- known as
- definition
- metabolic syndrome
| - group of risk factors, including insulin resistance, that increase the risk of heart disease
56
traditional Mediterranean diet
- associated with
- type of lifestyle
- ___ based diet of
- lower risk of heart disease and cancer
- active lifestyle as well as long, relaxing family meals, afternoon naps, and a supportive community
- plant based diet of whole grains, fruits, veggies, legumes, and nuts
57
what can you do to maintain healthy blood cholesterol levels
| -5
1. minimize saturated fats, trans fats and cholesterol in diet
2. include fish in your weekly choices
3. eat plenty of plant foods
4. select food rich in antioxidants and phyto chemicals
5. exercise and manage weight
6. moderate use of alc reduce risk of heart disease, but some should avoid alc
58
Methylmercury
- definition
- accumulates where
- ex
- who should avoid it
- a toxic chemical especially harmful to the nervous systems of unborn children
- in larger fish with a longer lifespan
- swordfish, shark, king mackerel, tilefish and tuna
- women of childbearing age and young children
59
pregnant women/women of childbearing age
| -up to ___ of other fish (variety) weekly
-12 oz
60
which tuna has more mercury than other tuna
| -limit
canned albacore has more than light tuna
| -6 oz/week limit
