Nutrition Flashcards

(55 cards)

1
Q

Define kilocalories

A

energy value of food

the heat that is required tp raise temp of 1kg of water by 1 degree c

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2
Q

Define essential nutrients

A

nutrients that the liver cannot create or provide for the body
about 50 molecules are are essential

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3
Q

Define non essential nutrients

A

we can synthesize them or make them from alternative sources

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4
Q

What are the 5 sources of carbohydrates

A

1) starch
2) sugar
3) insoluble fibers
4) soluble fibers
5) milk sugar

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5
Q

Define starch

A

complex carbs from grain and veggies

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6
Q

define sugar

A

simple ( mono or disaccharides) from fruit ,sugar cane,sugar beet, honey and milk

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7
Q

Define insoluble fibers

A

cellulose from veggies

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8
Q

Define soluble fibers

A

pectin in apples/citrus fruit

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9
Q

Define milk sugars

A

lactose

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10
Q

where do we get glycogen

A

meat

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11
Q

Define glycogenesis

A

forming glycogen
when glucose intake > than glucose spent
stored in liver and skeletal muscles

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12
Q

Define glycogenolysis

A

glycogen breakdown
when glucose intake< then glucose spent
only done by hepatocytes, some kidney and intestinal cells

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13
Q

Define gluconeogensis

A

glucose formed from liver from non glucose sources
i.e glycerol from triglycerides and amino acids
useful in nervous system

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14
Q

Where are saturated fats found

A

found in meats ,dairy food and tropical oils

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15
Q

Where are unsaturated fats found

A

seeds, nuts, olive oil, fish,shrimp,krill

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16
Q

Where are trans fat found

A

hydrogenated oils ( modified fats from unsaturated fats to be saturated )

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17
Q

Where do we get cholesterol from?

A

found in egg yolk, meats, shellfish, and milk

liver makes about 80% of cholesterol despite intake

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18
Q

What are lipoproteins made of

A

protein and lipid based vesicles

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19
Q

What part is hydrophilic and hydrophobic in lipoproteins

A

phospholipids and proteins on the outside is hydrophilic

inside is hydrophobic

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20
Q

How is lipoproteins able to transport cholesterol and lipids?

A

hydrophobic cholesterol and lipids are able to be transport in the blood
- allow lipids to enter/exit

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21
Q

Define HDL

A
  • high density lipoproteins
  • high protein levels
  • smaller size
  • highest ratio of protein content to cholesterol amount
  • moves excess cholesterol from peripheral tissues to liver and steroid producing organs
  • carries lipids and proteins that protect against inflammation,oxidation,clotting
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22
Q

What occurs with high HDL?What occurs with low HDL?

A

HIGH: might protect against heart disease
LOW: decrease memory

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23
Q

Define LDL

A

low density lipoproteins

  • high in cholesterol
  • cholesterol moves to peripheral tissues (membranes, storage,nor hormone synthesis)
24
Q

What occurs with high LDL

A

leads to plaque in arteries

not all bad: helps block bacterial infection

25
Define VLDLs and an example of them
very low density liproproteins mostly triglycerides triglycerides from liver move to peripheral tissues ( like adipose)
26
Do men or women have more HDL
men have lower HDL levels than women
27
What are 5 ways to increase HDL levels
1) excercise 2) estrogen increase 3) replace saturated foods in diet with polyunsaturated as much as possible 4) Niacin ( B3) 5) fewer simple carbs, more soluble fiber
28
What are 6 ways of increasing LDL levels
1) Stress 2) cigarette smoking 3) obesity 4) diet high in simple carbs and fat 5) menopause for women 6) family history
29
How does saturated fats affect blood cholesterol levels
- causes liver to make more cholesterol | - prevents cholesterol from leaving the body
30
How does unsaturated fats affect blood cholesterol levels
1) increase excretion of cholesterol | 2) increase choloesterol conversion to bile salts
31
How does trans fat affect blood cholesterol levels
worse effect than saturated fats | increase LDLs and decrease HDLs
32
In what food is trans fat found in
margarine snack foods oils for frying food
33
What type of bonds do unsaturated fatty acids have
double bonds | causes bends/kinks within the tails
34
Define hydrogenation
process of saturating the unsaturated fatty acids into straight chains ( does it by adding more hydrogens to carbon)
35
Define partial hydrogenation
removes some of the hydrogen again. making trans fats
36
Give 6 reasons why lipids are important
1) help absorb fat-soluble vitamins 2) fuel used in liver cells and skeletal muscle 3) build phospholipids ( myelin and cell membrane) 4) builds adipose tissue ( insulation, protection, and fuel storage) 5) creates prostaglandins 6) cholesterol
37
What does prostaglandins do
smooth muscle contraction,blood pressure control and inflammation
38
What does cholesterol do
stabilize membranes makes bile salts steroid hormones
39
How many amino acids do we need ? Does the human body create them
9 essential amino acids | cant be made in human body so need to get from diet
40
What are examples of complete proteins
contains all needed amino acids | ex: eggs, milk, fish, meats, soy beans
41
What are Incomplete proteins? Examples of sources in food
lack some essential amino acids | ex: legumes,nuts, cereals
42
What are vitamins
help the body use nutrients most are coenzymes ingested or synthesized no single food groups contains all needed vitamins
43
Define Vitamin C
antioxidant, helps with collagen synthesis, and enzyme cofactor
44
How is vitamin A used
cell growth, helps with vision ( makes protein in retinal receptors)
45
How is vitamin K used
blood coagulation and calcium binding
46
How is B1 ( thiamine), B2 ( riboflavin), B3 ( Niacin) used
coenzymrs that make ATP
47
How is Vitamin B6 used
coenzyme, makes neurotransmitters, glucose/glycogen regulation, immune
48
How is B12 used
makes myelin sheath and mature RBCs
49
What are water soluble vitamins
excess is excreted b complex and c are absorbed with water b12 required intrinsic factor in intestines megadoses are useless
50
What are fat-soluble vitamins
- excess stored in the body ( except vitamin K) - A,D,E,K are absorbed with lipids,digestion products - pathologies can arise from excess intake fat-soluble vitamins
51
How is calcium,phosphorus, magnesium used
harden bones
52
How in iron used
oxygen binding to hemoglobin
53
How is iodine used
thyroid hormone synthesis
54
How is sodium and chloride used
major electrolytes in blood
55
What are mineral rich foods
veggies legumes mik some meats