Lipids Flashcards
(29 cards)
How much body fat does a lean healthy man have?
16%
A severely obese person can be what % body fat
70
How did fat intake perception change?
- Ancel Keys declared in the 1950s that eating a high saturated fat diet would lead to heart disease
- The AHA recommended a low fat diet. Also resulting in the introduction of statins
How did fat intake perception change?
- Ancel Keys declared in the 1950s that eating a high saturated fat diet would lead to heart disease
- The AHA recommended a low fat diet. Also resulting in the introduction of statins
Name 4 White adipose tissue functions
Immunity
Reproduction
Appetite regulation
Body weight homeostasis
What are phospholipids involved in
Every cell membrane
What are glycolipids involved in
Cell identity
What are the fat soluble vits?
ADEK
What are sphingolipids?
Found in nerve cell membranes e.g myelin
Lipid functions CESTAGS
Cell membrane structure - phospholipids and cholesterol stabilise cell membranes
Energy - ATP production - each g fat supplies 9kcal
Storage - excess is stored as fat
Thermal insultation - protect organs
Absorption - of fat soluble vits
Growth and development - AA & DHA
Steroid hormones - derived from cholesterol
4 facts about trans fats
Unnatural - produced by high temps and hydrogenation
Found in marg, processed foods, refined veg oils
Stiffen cell membranes making them prone to oxidation
They alter blood triglyceride and cholesterol and are linked to cardio disease, insulin resistance and cancer
4 facts about triglycerides
Main form of dietary fat
Form in which fat is stored in the body
High levels have been linked to atherosclerosis leading to heart disease and strokes
Body synthesis triglycerides whenever caloric requirements exceed energy requirements
How does ketosis work and what are the benefits?
When you eat less than 40g a day of carbs your body shifts its primary source of fuel from glucose to fat.
Health benefits - weight loss
- alzheimers - parkinsons
How to optimise lipid digestion
- chew adequately
- avoid drinking with meals
- increase bile production by optimising stomach acid (zinc, B6, bitter food, lower stress)
- dandelion, artichoke and turmeric increase bile flow
- olive oil stimulates
bile - increase glycine and taurine (both components of bile) Good sources are: legumes, spinach, eggs
Healthy fats benefits
Greater satiety
Source of EFAs
Choline source
Fat souble vits and phytonutrients
Flavour
4 sources of saturated fats
Coconut butter
Cocoa butter
Pork
Beef
4 sources of monounsaturated fats
Olives
Avocados
Pistachio
Cashew
2 sources of polyunsaturated fat
Seeds and fish
How to eat fats healthily
Eat natural unrefined fats
A mixture of saturated, monounsaturated and polyunsaturated
No trans fats
Eat fat soluble antioxidants
EFA functions
MTCB
Maintain membrane fluidity
Transport substances
Cell to cell communication
Brain development
Clinical indicators of EFA requirement
Skin - acne, eczema, dry hair
Endocrine - PMS, cramps, weight imbalance
Repro - infertility, repeated miscarriage, ovarian cysts
Circulation - bleeding, bruising
Musculosketal - arthritis and joint pain
Immune - infections
Neurological - alzheimers, parkinsons
Clinical indicators of EFA requirement
Skin - acne, eczema, dry hair
Endocrine - PMS, cramps, weight imbalance
Repro - infertility, repeated miscarriage, ovarian cysts
Circulation - bleeding, bruising
Musculosketal - arthritis and joint pain
Immune - infections
Neurological - alzheimers, parkinsons
Therapeutic uses of ALA
Cardio
neuro
anti inflammatory
EPA & DHA therapeutic uses
Cardio, neuro and anti inflamm
