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Flashcards in (Final) Review Packet Deck (147)
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1
Q

What is the RDA for carbohydrates (in grams)?

A

130 g

2
Q

How much fiber should men be consuming daily? Women?

A

Men: 38g
Women: 25g

3
Q

What is the % energy intake that should be coming from each macronutrient?

A

Carb: 45-65%
Fat: 20-35%
Protein: 10-35%

4
Q

T/F: Carbohydrates are broken down into simple carbs, which taste sweet, and complex carbs, which don’t taste sweet.

A

True

5
Q

What are the 2 subcategories of simple carbs?

A

Monosaccharides & Disaccharides

6
Q

Which fiber type swells in water, increasing satiety: soluble or insoluble?

A

Soluble

7
Q

T/F: Cellulose, lignin, and pectins are all insoluble fiber types.

A

Kinda True…just take note that pectins can fall into insoluble or soluble depending on what it is.

8
Q

T/F: Beta-glucans & pectin are both viscous and fermentable fiber.

A

True (viscous=good binders, fermentable=metabolized by colon bacteria–>gas)

9
Q

The peels of fruits and vegetables are ___ fiber whereas the insides of fruits and vegetables are ___ fiber.

A

Peels-insoluble

Insides-soluble

10
Q

Which type of soluble fiber is excreted unchanged: soluble or insoluble?

A

Insoluble

11
Q

What is the kcal/gram value of carbs?

A

4 kcal/g

12
Q

To be considered whole grain, it must have what 3 things?

A

Endosperm (starch)
Germ (oil)
Bran(insoluble fiber)

13
Q

What is the normal fasting blood glucose level?

A

70-99 mg/dL

14
Q

Anything above ___ mg/dL is considered diabetic blood glucose levels.

A

125

15
Q

What is considered as hypoglycemic blood glucose value?

A

Less than 70 mg/dL

16
Q

T/F: Insulin is released from the beta cells of the pancreas in response to raised blood glucose.

A

True

17
Q

Insulin stimulates ___, which helps shuttle glucose from blood to muscle and adipose cells.

A

GLUT4

18
Q

When glucose is present, insulin tells cells to do what 3 things with the glucose?

A
  1. Use it for ATP
  2. Store excess as glycogen in liver and musc
  3. Turn it into adipose
19
Q

___ is released from the alpha cells of the pancreas.

A

Glucagon

20
Q

Insulin-dependent diabetes is also be called_______ and is autoimmune in nature.

A

Type 1 Diabetes

21
Q

Which type of diabetes has a GLUT4 issue?

A

Type 2 Diabetes (Insulin-independent)

22
Q

What affects blood glucose & increases TG?

A

Sugars & Starch (note: fiber will not incr blood glucose)

23
Q

What is the storage form of carbs in mammals?

A

Glycogen

24
Q

Which can store more glycogen: liver or muscle?

A

Muscle, even more so if the indiv is trained and not sedentary. (Musc 1400 kcal vs liver 400 kcal)

25
Q

During high intensity exercise, are we using more fat or carbs?

A

Carbs (much more efficient, requires less oxygen to burn than lipids do)

26
Q

T/F: Insulin & GLUT4 levels decrease during exercise.

A

False: Insulin decreases; GLUT4 increases to promote glucose transport into muscle

27
Q

T/F: Carb loading is a good strategy for all athletes.

A

False: only needed for endurance athletes like marathoners, swimmers, x-country skiers etc

28
Q

How do we classify fatty acids?

A
  1. Chain Length (# of carbons)

2. Saturation (# of double bonds)

29
Q

What is the chain length for short, medium, and long chain FA?

A

short: 4-6 C long
medium: 8-12 C long
long: 14-24 C long

30
Q

T/F: MUFA’s and PUFA’s are the oils, and saturated FA are fats.

A

True

31
Q

In what products are you likely to find high saturated FA content?

A

Animal fats (dairy),
Coconut oil
Palm oil

32
Q

Olive oil contains MUFA’s or PUFA’s?

A

MUFA’s

33
Q

What is a methylene interruption?

A

Methyl group found between double bonds of a PUFA allowing for a more flexible structure

34
Q

If you see the words “partially hydrogenated”, what should you think?

A

Trans fat

35
Q

An Omega-6 deficiency would present with what?

A

Scaly skin, extreme thirst. (Consume more ARA)

36
Q

An Omega-3 deficiency would present with what?

A

Visual problems and peripheral neuropathy (Consume more EPA & DHA)

37
Q

Arachadonic acid is an omega-__ and eicosapentanoic acid is an omega-__.

A
ARA= omega-6
EPA= omega-3
38
Q

T/F: EPA (n-3) under the COX and LOX pathway produce products that have little effect on inflammation.

A

True; ARA, an n-6, under COX & LOX produces inflammatory components

39
Q

30-70% of energy used at rest comes from: carbs, lipids, or proteins?

A

Lipids

40
Q

How much of our energy should be coming from total fats? MUFA’s specifically?

A

Total fats: 30%

MUFA’s 15%

41
Q

What are the 2 reactive oxygen species (ROS) radicals?

A

Superoxide

Hydroxyl

42
Q

Nitric oxide is what type of reactive species?

A

Reactive Nitrogen Species Radical (RNS Radical)

43
Q

What are the 2 ROS non-radicals?

A

Singlet oxygen

Hydrogen peroxide

44
Q

What is unique about superoxide radical?

A

Cannot diffuse thru lipid bilayer, therefore won’t kill other cells around it.

45
Q

___ ___ are the most potent of all ROS/RNS.

A

Hydroxyl radicals (b/c they can attack any compound including DNA)

46
Q

T/F: The 3 types of Nitric Oxide Synthase (NOS) are eNOS, nNOS, & iNOS.

A

True

47
Q

__ & ___ are the NOS’s that are vasodilators that also help decrease clotting.

A

eNOS (endothelial)

nNOS (neuronal)

48
Q

T/F: iNOS can be made by all cells, is cytotoxic, and increases the risk of cancer and heart failure.

A

True

49
Q

What is an antioxidant?

A

Anything that can decrease oxidation by getting rid of free radicals

50
Q

What are the 3 enzymatic antioxidants?

A

Superoxide Dismutase
Glutathione Peroxidase
Catalase

51
Q

Zinc & Copper Superoxide dismutase is found in the ___, whereas Manganese Superoxide dismutase is found in the ___.

A

Zn, Cu SOD–> cytosol

Mn SOD–> mitochondria

52
Q

Vitamins A, E, & C act as nonenzymatic antioxidants by doing what?

A

Donating hydrogen to radicals

53
Q

One deficient in manganese may accumulate which radical?

A

Superoxide, (b/c Mn is needed for superoxide dismutase)

54
Q

Is Coenzyme Q10 a fat-soluble or water-soluble H-donor?

A

Fat soluble (along w/ Vit E and carotenoids, proformed vitA)

55
Q

T/F: Glutathione is a fat-soluble H-donor that contains glycine, cysteine, and glutamate.

A

False: water-soluble

56
Q

What 4 substances are able to regenerate Vitamin E?

A

Vitamin C
Beta-carotene
Co Q10
Glutathione

57
Q

____ have many conjugated double bonds which will act as primary antioxidant by accepting free radicals and as a secondary antioxidant by quenching singlet oxygen.

A

Carotenoids

58
Q

In order to get ATP from TG, we require what 3 lipases?

A

Adipose triglyceride lipase (TG–>DG)
Hormone-sensitive lipase (DG–>MG)
Monoglyceride lipase (MG–>Glycerol +3FFA)

59
Q

Which lipase is the rate limitor in the process of getting ATP from TG?

A

Adipose TG lipase

60
Q

What percent of FFA are reesterified back into TG during rest? During exercise?

A

Rest=70%

Exercise= 25%

61
Q

When we break down TG into FFA & Glycerol, what happens to the glycerol?

A

Used to make glucose thru gluconeogenesis in the liver

62
Q

There are _ essential & _ nonessential amino acids?

A

9 essential, 11 nonessential

63
Q

T/F: Exogenous amino acids are the same as essential amino acids.

A

True

64
Q

What are the 9 essential amino acids?

A

PVT MT HILL (phenylalanine, valine, tryptophan…methionine, threonine …histidine, isoleucine, leucine, lysine)

65
Q

What are complete proteins?

A

Foods that contain all essential amino acids like animal proteins and a few plant proteins.

66
Q

What are the 3 complete proteins that are plant proteins?

A

Soy, Amaranth, & Quinoa

67
Q

Wheat and rice are incomplete proteins because they are deficient in which amino acid?

A

Lysine

68
Q

Legumes are deficient in which amino acid?

A

Methionine

69
Q

Corn is deficient in which 2 amino acids?

A

Lysine and tryptophan

70
Q

What are complimentary proteins?

A

Combination of 2 incomplete proteins to get all 9 essential amino acids like red beans and rice

71
Q

What is a positive nitrogen balance?

A

Consumption of nitrogen exceeds nitrogen excretion (muscle building, growth etc)

72
Q

T/F: The limiting amino acid is the amino acid that is found in the smallest quantity and limits the amount of proteins that can be made.

A

True

73
Q

What is the protein efficiency ratio (PER)?

A

(Gains in body weight in grams)/(Grams of protein consumed)

74
Q

T/F: The higher the biological value, the closer the AA profile is to what the body requires.

A

True

75
Q

What protein quality evaluation is used for infant formula or baby food?

A

Protein Efficiency Ratio (PER)

76
Q

For food for kids ages 1-4, which protein quality evaluation test is used?

A

PDCAAS (protein digestibility corrected amino acid score)

77
Q

Proteins have __kcal/g.

A

4

78
Q

What is the RDA for proteins?

A

0.8g/kg body weight (0.36g/lb body weight)

79
Q

What is marasmus?

A

(Protein-Energy Malnutrition) Severe protein deficiency leading to wasting appearance

80
Q

What is kwashiorkor?

A

(Protein Malnutrition) Enough overall calories but protein deficiency, usually from polished rice diet. Leads to stomach distension, fatty liver…

81
Q

What is deficient in phenylketouria?

A

Lack enzyme to metabolize phenylalanine. Limit phenylalanine and supplement tyrosine.

82
Q

___ replaces valine in sickle cell anemia causing incorrect folding.

A

Glutamate

83
Q

Phenylalanine is missing in ___ ____ causing incorrect folding and breakdown of protein leading to mucus buildup in resp and dig systems.

A

Cystic fibrosis

84
Q

Which immunoglobulin is increased in food allergies?

A

IgE

85
Q

What are the big 8 food allergies?

A

Nuts, peanuts, shellfish, fish

Eggs, wheat, milk, soy

86
Q

The big 8 cause __% of food allergies?

A

90%

87
Q

When should you introduce your infant to milk?

A

One year

88
Q

When should you introduce most of the other big 8?

A

After 6 months (except nuts & peanuts, wait til they have teeth. duh)

89
Q

What is the gold standard for testing for food allergies?

A

Double blind, placebo controlled food challenge

90
Q

Is the RAST test good for testing food allergies?

A

No, neither specific nor reliable

91
Q

Using the elimination diet, how long do you need to avoid the food prior to reintroduction?

A

4 wks (then add food back in for 2-4wks then remove again for 2-4 wks)

92
Q

Is IgG elevated during food allergic reaction?

A

No, IgG is produced in response to normal food consumption.

93
Q

T/F: Food intolerances are associated with antibody formation.

A

False, no Ab formed

94
Q

Which food intolerance occurs in 25% of Americans?

A

Lactose intolerance due to missing lactase enzyme

95
Q

Which food intolerance reaction is caused by a preservative found in beer, wine, and processed food?

A

Sulfite intolerance

96
Q

What is Chinese restaurant syndrome caused by?

A

Monosodium glutamate (MSG) intolerance

97
Q

Pescovegetarians restrict ___ from their diet?

A

Poultry

98
Q

What are some nutrients of concern regarding vegetarians?

A

Protein, iron, vit b12–> if meats gone
Vit D, calcium–> if dairy gone
Riboflavin, zinc

99
Q

Which organ receives about 60% of all glucose?

A

Liver

100
Q

Which 4 lipoproteins are we concerned with?

A

Chylomicrons, VLDL, LDL, HDL

101
Q

Which lipoprotein is responsible for transporting fat soluble vitamins?

A

Chylomicrons, which contain mostly TG

102
Q

Apo_-_ on chylomicrons and VLDL activate ___ ____ which breaks down TG to FA and glycerol.

A

ApoC-2; Lipoprotein lipase

103
Q

What is the main FA produced by the liver?

A

Palmitate

104
Q

How does LDL enter a cell?

A

ApoB-100 binds onto LDL receptor on cell

105
Q

What is responsible for regulating cellular cholesterol concentration?

A

Free cholesterol

106
Q

What are the 3 ways free cholesterol regulates cellular cholesterol concentration?

A
  1. Inhibit rate-limiting enzyme in chol synthesis (HMG CoA reductase)
  2. Decrease LDL receptor synthesis (which brings chol into cells)
  3. Promotes storing chol as a cholesterol ester, which is cholesterol bound to a FA
107
Q

HDL depends on which metal in order to scavenge for free cholesterol?

A

Copper

108
Q

What is the Cu-dependent enzyme required by HDL in order to pick up free cholesterol?

A

Lecithin: cholesterol acyltransferase (LCAT)

109
Q

___ delivers TG from SI to cells whereas ___ delivers TG from liver to cells.

A

Chylomicron; VLDL

110
Q

Where is apoA-1 found and what is it’s function?

A

HDL; activates LCAT enzyme to pick up free cholesterol

111
Q

What is the other apoprotein found on HDL that acts as a LDL receptor ligand?

A

ApoE

112
Q

Which enzyme is responsible for causing excess cholesterol to be stored as cholesterol esters when HDL levels are low?

A

Acyl CoA: cholesterol acyltransferase (ACAT)

113
Q

Where are branched chain amino acids degraded: liver, adipose, skeletal muscle?

A

Skeletal muscle

114
Q

About how many grams of glucose from carbohydrates does our brain use daily?

A

140g/d

115
Q

T/F: The brain has adequate stores of TG & albumin-bound FA if we eliminate carbs from our diet.

A

False, blood brain barrier prevents TG & FA from crossing

116
Q

Which amino acids are not glucogenic?

A

Leucine, lysine

117
Q

What replaces glucose as main energy source for brain after 2-3 weeks of fasting?

A

Ketones

118
Q

In late fasting, 50% of gluconeogenesis occurs in the ___.

A

Kidneys

119
Q

Which amino acid released by muscle is taken up by the kidney and used for gluconeogenesis?

A

Glutamine

120
Q

What is the recommended daily dose of protein needed when resistance training?

A

1.5-1.7 g/kg of body weight while resistance training

remember bare min is 0.8g/kg

121
Q

Muscle consists of about 70% ___, 22% ___, and the remainder is lipids.

A

70% water

22% protein

122
Q

T/F: Hydrolysate is absorbed faster than intact protein and also will stimulate protein synthesis.

A

True

123
Q

T/F: Creatine is beneficial for short, high-intensity exercise.

A

True

124
Q

What is the crossover effect?

A

During light intensity exercise, most E is coming from lipids rather than carbs. But as intensity increases more E comes from carbs rather than lipid. (Observed crossover when plotted on a graph)

125
Q

T/F: Pre-activity consumption of high fiber foods is recommended.

A

False. Avoid!!

126
Q

The combination of ___ & ___ increased carb oxidation rates.

A

Glucose & Fructose (but never fructose alone–>diarrhea)

127
Q

What are the 3 branched chain amino acids?

A

Leucine, Isoleucine, Valine

128
Q

T/F: Intense training increases the risk of URT infections, which can be combated by increasing your protein intake.

A

True

129
Q

T/F: The thirst mechanism is responsible for replenishing dehydration during exercise.

A

False: only replaces 50% of fluid lost…must consciously make choice to drink more

130
Q

Does someone above the age of 50 require more or less fiber?

A

Less, men are 30g/day and women are 21g/day

131
Q

T/F: The average American meets their daily fiber recommendation.

A

False: Only consumes 12-18 g/day on average.

132
Q

Which requires L-carnitine for transport into the mitochondria: short chain FA, medium chain FA, or long chain FA?

A

Long chain FA

133
Q

How are short & medium chain FA transported in blood?

A

As FFA bound to albumin

134
Q

How are long chain FA transported in blood?

A

As TG in chylomicrons, VLDL, LDL, & HDL

135
Q

Which metal is needed in the process of partial hydrogenation?

A

Nickel

136
Q

ARA–> COX–>_ series PG & TX

ARA–>LOX–>_ series LT

A

COX: 2 series PG & TX
LOX: 4 series LT
Both products are inflammatory!!

137
Q

EPA–> COX–> 3 series __ & __

EPA–>LOX–> 5 series __

A

COX: 3 series PG & TX
LOX: 5 series LT
Both have little to no effect.

138
Q

What are the 3 ways superoxide is produced?

A
  1. Respiratory burst in WBC
  2. Normally in Electron Transport Chain
  3. During detox by cytochrome P450 enzymes
139
Q

Glutathione peroxidase requires ___.

A

Selenium

140
Q

Iron is needed for which enzymatic antioxidant: SOD, Glutathione peroxidase, or catalase?

A

Catalase (CAT)

141
Q

What are the 6 conditionally essential amino acids (they are essential when AA precursor is deficient)?

A

(Got To Go PAC)

Glycine, Tyrosine, Glutamine, Proline, Arginine, Cysteine

142
Q

What is PDCAAS?

A

Protein Digestibility Corrected Amino Acid Score, uses milk or egg as reference protein to determine quality of protein in question

143
Q

Are skin prick tests good for testing for food allergies?

A

Not really, inaccurate about 50% of the time

144
Q

Why is HDL your ‘good cholesterol’?

A

Removes free cholesterol and brings it back to liver (note: it does NOT pick up cholesterol esters!)

145
Q

When should you consume protein when resistance training?

A

1-2 hours pre-exercise & within 2 hours post-exercise

146
Q

T/F: Co-ingestion of carbs & proteins decreased muscle breakdown and increased muscle synthesis.

A

True

147
Q

For endurance exercise, what should be your protein timing?

A

20g immediately, then 20g every 4 hours for at least 12 hours.