Chapter 8 Flashcards
1
Q
Water
- how much percent of body
- muscle tissue % of water; fat %
- how many days can you survive w/o water
A
- 60%
- muscle tissue is 75% water and fat up to 20%
- only few days
2
Q
Intracellular fluids
A
inside cells
3
Q
extracellular fluids
A
interstitial fluid between cells and fluid in blood
4
Q
electrolytes
- definition
- examples
A
- minerals that help maintain fluid balance
- sodium, potassium, phosphate, magnesium, calcium and chloride
5
Q
men have more what than women
A
more muscle and less fat which makes them have more water
6
Q
functions of water
A
- acts as a universal solvent and transport medium
- helps maintain body temp
- lubricant for joints, eyes and part of mucus and saliva
- protective cushion for brain, organs, fetus
7
Q
Water: acts a universal solvent and transport medium
- acts as a medium for what
- as part of blood does what
- as part of interstitial fluid does what
A
- for many chemical reactions in body
- helps transport O2, nutrients, and hormones to cells
- helps transport waste products away from cells for excretion
8
Q
water balance
A
water consumed=water lost
9
Q
lose water through
A
kidneys, large intestine, lungs and skin
10
Q
insensible water loss
A
through evaporation from skin and when you exhale
11
Q
sensible water loss
A
through urine
12
Q
dehydration can result from
A
inadequate water intake, water loss from diarrhea, vomitting, high fever, or use of diuretics
13
Q
your thirst mechanism signals dehydration
- dry mouth due to
- blood vol ___ and [Na+] __ in blood
- brain triggers
- fluid inside cells moves
A
- increased electrolyte concentration in blood
- decreases; increases
- thirst mechanism and secretion of ADH to reduce urine output
- moves into blood by osmosis
14
Q
ways to tell if you’re dehydrated
A
- weighing method
2. monitor urine color
15
Q
weighing method
- definition
- weight loss =
A
- measure body weight before and after exercise
- water loss
16
Q
hyponatremia
A
condition of too little sodium in the blood
17
Q
water toxicity
- low ___
- causes
A
- sodium
- swelling of body tissues (including brain) due to osmosis
- confusion, disoriented, death, coma
18
Q
daily water depends on
A
physical activity, environmental factors, diet
19
Q
recommendations for water based on
- men
- women
- % from beverages
- % from food
- what increases needs
A
reported total water intake of healthy Americans
- 16 cups/day
- 12 cups/day
- 80%
- 20%
- physical activity
20
Q
tap water vs bottled water
-false assumption
A
bottled water is purer than tap water
21
Q
tap water
- monitored by
- provides
A
- environmental protection agency
- fluoride which helps prevent dental caries
22
Q
bottled water
- most products conform to
- may be what
A
- FDA requirements
- tap water
23
Q
inorganic elements
A
needed in relatively small amounts
24
Q
minerals
- absorption depends on
- founds in
- consumption
- substances and mineral absorption
A
bioavailability
- plants and animals
- too much of one can decrease absorption of another (like charges; ex: excess zinc can reduce copper absorption)
- some substances bind minerals making them unavailable for absorption (ex. oxalates in spinach bind calcium)
25
major minerals
- aka
- definition
- 7
- macro-minerals
- needed in amounts greater than 100 ug/day
- 1. calcium
2. phosphate
3. potassium
4. sulfur
5. sodium
6. chloride
7. magnesium
26
trace minerals
- aka
- definition
- 4
- micro-minerals
- needed in amounts less than 20 ug/day
- 1. iron
2. zinc
3. copper
4. iodine
27
major minerals
- what plays a key role in fluid balance
- found outside your cells
- found inside your cells
- what strengthens bone and teeth
sodium, chloride, potassium, magnesium and sulfur
- Na and Cl
- K, Ca, Mg, Su
- Ca, P, and Mg
28
trace minerals
- function
- chromium and iodine function
- iron function
- fluoride function
- which are cofactors that work with enzymes in critical chem reactions
- plays essential roles as important major minerals
- help insulin and thyroid hormone function
- maintains healthy RBC
- protects teeth
- iron, zinc, copper, manganese and molybdenum
29
when do problems arise
with supplements
30
other minerals
arsenic, boron, nickel, silicon and vanadium
31
sodium
- definition
- ___ of sodium consumed is in form of
- 2 functions
- frequently added to food to
- an electrolyte in blood and in the fluid surrounding cells
- 90%; sodium chloride (table salt)
- 1. chief role is regulation of fluid balance
2. transports substances such as AA across cell membranes
- enhance flavor and act as a preservative
32
blood pressure
- definition
- expressed as
- normal
- prehypertension
- hypertension
- a measure of force that blood exerts on the walls of arteries
- systolic over diastolic
- <120/80
- >120/>80
- greater than or equal to 140/90
33
```
hypertension
-aka
-symptoms?
contributes to
-damages
```
- silent killer
- none, check BP regularly
- atherosclerosis
- arteries leading to brain and kidneys which increases risk of stroke and kidney failure
34
atherosclerosis
heart enlarges and weakens
35
to control hypertension
reduce weight, increase physical activity and eat a balanced diet
36
potassium
| -functions
1. fluid balance
2. blood buffer
3. muscle contraction and nerve impulse conduction
4. can help lower high BP which causes kidneys to excretes excess sodium
5. aids in bone health (increases bone density)
6. reduces kidney stones by helping to excrete citrate
37
potassium: functions
- fluid balance
- blood buffer
- reduces kidney stones
- electrolyte with 95% inside cells, 5% outside cells and in blood
- helps keep blood pH and acid-base balance correct
- binds with Ca to form kidney stones
38
potassium male daily needs
| -avg adult
3,170 mg/day on avg
| -4700 mg/day
39
calcium
| -functions
1. helps build strong bones and teeth
2. muscle contraction
3. dilation/contraction of blood vessels, blood clotting
4. may help lower high BP
5. may fight colon cancer (protects lumen from bile acids)
6. may reduce risk of kidney stones (bind to oxalates and prevents them from building in kidneys)
40
calcium daily needs
1000-1200 mg/day, depending on age
41
peak bone mass occurs in
- then slowly more bone is ___ than ___
- as bones lose mass, they become
- early adulthood (20s)
- lost; added
- more porous and prone to fractures, leading to osteoporosis
42
bone mineral density test
- definition
- low score
- very low score
- measures bone density
- osteopenia (low bone mass)
- osteoporosis
43
osteoporosis: risk factors
1. gender (females at higher risk due to loss of estrogen after menopause)
2. ethnicity (caucasian and asian american)
3. age (over 30)
4. body type (small-boned and petite)
5. family history of fractures increases risk
6. level of sex hormones (amenorrhea, menopause or men with low levels of sex hormones)
44
osteoporosis: risk factors continued
1. medications contain high amounts of thyroid replacement hormones
2. smoking
3. low physical activity
4. alc (more than 1 drink for women, 2 for men)
5. inadequate calcium and vit D
45
how to prevent osteoporosis
| -3
- start with a higher peak bone mass
- varied diet
- calcium supplements
46
calcium supplements
| -consume ___ of less in each dose
500 mg (most that your body can absorb efficiently at 1 time)
47
Phosphorus
- abundance in body
- ___ in bones
- rest in
- second most abundant
- 85%
- cells and fluids outside cells including blood
48
5 functions of phosphorus
1. needed for bones and teeth
2. important component of cell membranes
3. needed for energy metabolism and stores from carbs, protein and fat
4. act as a blood buffer
5. part of DNA and RNA
49
phosphorus
| -daily adult needs
700 mg/day
50
magnesium
- located where
- 5 functions
- half in bones, most of rest inside cells; 1% in blood
- 1. helps more than 300 enzymes, including energy metabolism of carbs. proteins and fat
2. used in synthesis of protein
3. helps muscles and nerves function properly
4. maintains healthy bones and regular heartbeat
5. may help lower high BP and reduce risk of type 2 diabetes
51
magnesium: males
- daily needs 19-30 yo
- daily needs >30 yo
- 400 mg/day
| - 420 mg/day
52
chloride
- part of what
- 3 functions
- part of hydrochloric acid in the stomach
- 1. enhances protein digestion
2. sodium and chloride are major electrolytes outside cells and in blood to maintain fluid balance
3. acts as a buffer to keep blood at normal pH
53
choride daily needs
2,300 mg/day
54
sulfur
- ex
- 2 functions
- component in vitamins (thiamin, biotin and pantothenic acid)
- 1. Part of AA methionine, cystine, and cysteine (gives protein 3D structure)
2. sulfites used as a food preservative (prevents food spoilage and discoloration)
55
iron
- abundance?
- 2 forms
- most abundant mineral on earth and main trace mineral in body
- heme and non heme
56
heme
- found in
- absorption
from animal sources is part of hemoglobin and myoglobin
| -easily absorbed
57
non-heme
- found in
- absorption
- daily needs of men >50
- daily needs of women 19 to 50
- plant foods
- not easily absorbed due to phytates and other substances
- 8mg/day
- 18 mg/day
58
body absorbs only ___ of iron consumed
- when does absorption increase
- recyclable?
- 10-15%
- if body stores are low
- 95%; not excreted in urine or stool
59
3 functions of iron
1. hemoglobin in RBC transports O2 from lungs to tissues and picks up Co2 waste from cells
2. myoglobin transports and stores O2 in muscle cells
3. aids brain function by helping enzymes that make neurotransmitters
60
6 functions of copper
1. acts as a coenzyme
2. part of many enzymes and proteins
3. important for iron absorption and transfers, synthesis of hemoglobin and RBC
4. helps generate energy in cells, synthesize melanin and link the proteins collagen and elastin together in CT
5. helps enzymes protect cells from free radicals
6. role in blood clotting and maintaining healthy immune system
61
adult daily needs of copper
900 ug/day
62
zinc
- found where
- involved in
- daily needs for men
- in almost every cell of the body
- function of over 100 enzymes (including those for protein synthesis)
- 11 mg.day
63
5 functions of zinc
1. DNA synthesis, growth and dev.
2. healthy immune system and wound healing (production of WBC, reduces inflammation, proliferation of skin cells)
3. taste acuity
4. treatment for common cold
5. may reduce risk of age-related macular degeneration
64
selenium
- part of __ called __
- daily needs
- proteins; selenoproteins (many of which are enzymes)
| - 55 ug/day
65
4 functions of selenium
1. help regulate thyroid hormones
2. act as antioxidants
3. may help fight cancer
4. antioxidants and ability to slow growth of some tumors
66
2 functions of fluoride
1. protects against dental caries
| 2. fluoridated drinking water has reduced dental caries in the US
67
how does fluoride protect against dental caries
| -3
1. helps repair enamel eroded by acids from bacteria
2. reduces amount of acid bacteria produce
3. provides protective barrier
68
daily needs for men for fluoride
3.8 mg/day
69
chlorium
| -2 functions
1. increases effectiveness of insulin (glucose metabolism and storage)
2. may improve blood glucose control, but no large studies
70
daily needs for men for chlorium
30-35 ug
71
iodine
- 3 functions
- daily needs
1. needed by thyroid to make essential hormones
2. regulate metabolic rate
3. helps heart, nerves, muscles and intestines to function properly
- 150 ug/day
72
Manganese
- part of, or activates what
- 2 functions
- daily needs for men
- many enzymes in body
- 1. helps metabolize carbs, fats and AA
2. aids in bone formation
- 2.3 mg/day
73
molybdenum
- function
- daily needs
- part of several enzymes involved in breakdown of certain AA and other compounds
- 45 ug/day
74
other minerals
| -5
1. arsenic
2. boron
3. nickel
4. silicon
5. vanadium
75
UL
- boron
- nickel
- vanadium
- 20 ug/day
- 1 ug/day
- 1.8 ug/day
