Chapter 6: Basic Nutrition and Digestion Flashcards by Sarah Durr

Body’s preferred source of immediate energy

Improve digestive health and and cholesterol levels

Carbohydrate

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3 monosaccharides found in nature can be utilized by humans:

Glucose
Fructose
Galactose

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Fruit sugar

Basic building block of most carbs

_ linked to glucose forms lactose

Fructose

Glucose

Galactose

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Two glucose molecules bound together

Maltose

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Glucose and fructose =

Sucrose - table sugar

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Fructose, glucose and a bit of sucrose dissolved in water =

Honey

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Most sweeteners are

Disaccharides

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HFCS (corn sweeteners) =

Glucose with smaller amounts of maltose

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_ produced from some berries and fruits

Absorbed by body at slower rate.

Sorbitol

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Chain of 10 simple sugars

Oligosaccharide

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_ are mostly indigestible

Relieve constipation

Improve triglyceride levels

Decrease foul smelling gas

Fructooligosaccharides

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Animal carbohydrate found in meat products

Glycogen

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Plant carbohydrate found in grains, veggies

Only polysaccharide humans can digest

Starch

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Complex carbs :2

Glycogen and starch

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_ rates carbs based on blood glucose response

Glycemic index

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Fiber contributes _ calories per gram

1.5 to 2.5 calories per gram

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Fiber obtained naturally from plant foods

Dietary fiber

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Isolated fibers added to food products

Functional fiber

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Fiber that:
Increases fullness
Forms gels in water
Helps prevent heart disease and stroke by bindinrg bile and cholesterol
Holds moisture in stools and softens them

High viscosity fiber ( soluble fiber)

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Fiber that:

Increases fecal bulk
Laxative effect

Low viscosity fiber (insoluable )

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Gums, oats, legumes, barley, apples, carrots, strawberries are examples of _ fiber

High viscosity fiber (soluble)

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Whole wheat flour, bran veggies

Low viscosity fibers ( insoluble)

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Daily Fiber recommendation for:

Adults

Children

14 g / 1000 calories or 25-35 grams

Eat their age plus 5 grams

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Glycogen stored in liver

Glycogen stored in muscle

90 G

150 G

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90 grams glycogen = calories 150 grams glycogen = calories

360 calories 600 calories

Why do excess carbs turn to stored fat?

Glycogen contains many water molecules making it large and bulky and unsuitable for long term storage Converts to fat for long term storage

_ is the key to acid base and fluid balance

Protein

Carbohydrate with an attached nitrogen containing amino component

Protein

Degree tho which an a I o acid can be used by the body

Bioavailability

Complimentary proteins (2)

Grains -legumes (rice/beans) Legumes - seeds (beans /seeds)

Amino acid that cannot be produced in elderly or infants and some with chronic disease This is essential for these populations

Cysteine

8 essential amino acids:

``` Valine Leucine Isoleucine Methionine Phenylalanine Threonine Tryptophan Lysine ```

_ body breaks down more protein than it can create ( negative nitrogen balance) _ body produces more protein than it breaks down(positive nitrogen balance)

Catabolism Anabolism

Protein consumed beyond what the body needs is

Converted into stored FAT

Fats are made up of 3: Fat are _ in wate

Hydrogen carbon and oxygen Insoluble

Saturated fat: 3

No double carbon bonds Solid at room temp Very stable

Unsaturated fat : 4

Contain one or more double bonds Liquid at room temp Unstable Short shelf life

HDL can be increased by _ because it lowers plaque build up within arteries 3 examples

Monounsaturated fats Olive oil Peanut oil Canola oil

Polyunsaturated fats: 4

Corn oil Safflower oil Soybean oils Cold water fish

EFAs must be obtained _

From the diet

Omega 3s: Which one is found in plants?

ALA EPA DHA ALA found in plants

Omega 3s do what: 4

Reduce blood clotting Dilate blood vessels Reduce inflammation Reduce cholesterol and triglycerides

ALA intake per day for growth and neural development

1.1 grams

Americans low on omega _ fatty acids

Omega 3

Omega 6 intake per day Men Women

Men 17 g Women 12 g

Making unsaturated fat solid at room temp

Partially hydrogenated oil (trans fat)

Cholesterol makes: 3

Vitamin d Estrogen Testosterone

Hypercholesterolemia

High blood levels of cholesterol

_ remove excess cholesterol from the arteries and carry it back to the liver where it is excreted

HDLs

Part of autonomic nervous system responsible for digestion

Parasympathetic nervous system

Salivary enzyme a-amylase breaks down polysaccharides into

Oligosaccharides and disaccharides

Duodenum

Majority of food digestion takes place in the

Majority of food absorption occurs in the :2

Jejunum and ileum

Enzyme that digests lactose

Lactase

Protein loses its three dimensional shape

Denaturation

Hormone that maintains the pH of the stomach Signals the cells that produce hydrochloric acid when food enters the stomach

Gastric

Enzyme that breaks the peptide bonds btwn amino acids to shorten long protein complexes

Pepsin

Enzyme responsible for breaking down proteins into single amino acids

Trypsin

Protein can provide up to _ % of the goal energy for exercise during catabolism

10%

Release of _ and _ decrease gut movement and slow digestioqn explaining why high fat meals increase feelings of fullness

Gastric inhibitory peptide and secretin

A large lipoprotein particle that transfers fat from food from the small intestine to the liver and adipose tissue

Chylomicron

2 vitamins produced in the the body by normal intestinal flora 1 vitamin produced with sun exposure

Vitamin k Biotin Vitamin d

Inactive vitamins, the body contains enzymes to convert them into active vitamins

Provitamins

_ called a quasi-vitamin can be produced in the body but also provides benefits through food May prevent _ and _disease b/c it plays a role in platelet functions

Choline Alzheimer’s and fatty liver disease

Fat soluble vitamins: 4

A,D, E, and K

Only 2 water soluble vitamins that can be stored in the body

B6 B12

Essential for carbohydrate function Assists in carb, amino acid and lipid metabolism. Deficiencies can cause eye problems

Thiamin Riboflavin

Involved in carbohydrate, protein and fat metabolism. Deficiency can cause pellagra- dermatitis, diarrhea and dementia Helps release energy from fats and vegetables

Niacin Pantothenic acid

Helps build body tissue and aids in metabolism of protein, glycogenolysis Plays a crucial role in productions DNA, red blood cell production, important during pregnancy

B6 Folate

Aids in cell development and function of nervous system. Vegans at risk for deficiency Helper vitamin. Involved in metabolism of proteins fats and carbs

B12 Biotin

A deficiency in this can cause scurvy Important for vision, growth and development (beta- carotene)

Vitamin c Vitamin a

Sunshine vitamin. Small amounts of sunlight induce body into making Toxicity can be hazardous for people taking anti clotting meds like Coumadin

Vitamin d Vitamin e

Important for blood clotting. Newborns are at risk for deficiency, people on blood thinners need to be careful

Vitamin k

Deficiency in this nutrient can lead to decreased peak bone mass. Mineralization of bones and teeth *most abundant mineral in the body 2nd most abundant mineral in the body. Mineralization of bones and teeth.

Calcium Phosphorus

Important for protein production, muscle contract, nerve conduction, healthy teeth. Depletion can cause arrhythmia and heart attack Maintains acid base balance

Magnesium

3 electrolytes 4 essential roles

Sodium, potassium and chloride Water balance Negative and positive balance with ions Acid base balance Assuring sodium and chloride stay outside of cell and potassium inside of cell

Dehydration = _ level of electrolytes Hyponatremia = _ level of electrolytes

High level Low level

Can be stored in the body for future use as the protein complex ferritin Essential for normal growth and metabolism. Deficiency can cause goiter. Component of thyroxine, controls metabolism

Iron Iodine

Assists in wound healing Protects body from oxidative damage

Zinc Selenium

Substance in plants improves health but not required for normal functioning

Photochemical

Involved in glucose metabolism. Increases effectiveness of insulin

Chromium

Loss of _% total body water can cause death Adults can survive for _ days with out water % of body weight that is water

20% 10 days 50-70%

Encephalopathy ( brain swelling): What is elevated?

Bloods water to sodium ratio Excess water leaks into brain

Low bold sodium level

Hyponatremia

Any whole food or fortified, enriched that has a potentially beneficial effect on human health beyond basic nutrition

Functional foods

Level of caffeine below which dependency is not likely to occur

100 mg

To a nerve cell caffeine resembles

Adenosine

Chapter 6: Basic Nutrition and Digestion Flashcards

(87 cards)