nutrition Flashcards
(177 cards)
Nutrition is the study of what?
the “study of food and how it affects the human body and influences health”
Nutrients are substances that…(GRD HI nutrients)
affect growth, development, reproduction, activity, health maintenance and the body’s ability to recover from illness and injury
Metabolism is the
“process by which the body converts food into energy
Essential Nutrients - Macro (CPF)
Essential nutrients: Nutrients that must be supplied in diet or supplements
Macro:
Carbohydrate
Protein
Fat
Non-Essential nutrients:
Not essential for body function or are synthesized in adequate amounts by the body
Energy balance = (you give me energy, and you take it away)
Total energy intake - Total daily expenditure
Amount of energy a person requires dependent on
age, sex, activity level, weight, height, and health conditions
Daily caloric requirements: (daily calories when I was 20 - 35)
Several formulas available. Simplest:
20 to 35 kcal/kg body weight
Body Mass Index (BMI) - used to measure what?
risk of obesity-associated diseases and conditions
CHO - primary source of what?
primary source of energy
CNS relies exclusively on what for energy?
glucose for energy. Chief protein-sparing energy source
Easier and faster to digest than proteins and fats
All CHO converted to what? Think carbs…
glucose for transport in blood
Glucose transported to GI tract, then…(GI is the vein of the liver)
GI tract →portal vein → liver for storage
Glycogenesis (genesis is stored in the 80s)
excess glucose stored in form of glycogen in liver
Carbohydrates and proteins converted to fat in excess and stored as triglycerides in the liver or fat cells (adipose tissue)
Glycogenolysis: (lysing the glyco)
When glycogen is broken down into glucose for energy
Blood glucose regulated by hormones insulin and glucagon
Monosaccharides (simple) (FG one sugar)
Single stranded sugar molecule
Glucose
Fructose
Found in fruits and honey
Disaccharides (simple) (SML two)
Double stranded sugar molecule
Sucrose (table sugar)
Maltose (malted grains)
Lactose (milk)
Complex carbohydrates (poly is complex) and ex? how much daily?
(polysaccharides)
Starches such as cereal grains, starches, and legumes
Ideally 45% to 65% of daily caloric needs
Should include 14 g of fiber/1000 kcal
protein - how many amino acids involved? (protein is NOT 21)
Made of 22 variations of amino acids which are the basic building blocks for life:
Essential for formation of all body structures: genes, enzymes, muscle, bone matrix, skin and blood.
Complete proteins: (complete animals)
Contains all essential amino acids to support growth
Animal proteins: eggs, dairy, meat
Incomplete proteins: and Ex. (incomplete from age 10) and how much do you need in diet?
Lacks one or more amino acids
Plant proteins: grains, legumes, vegetables (some exceptions: soy, buckwheat, hemp, etc. )
10% to 35% of daily caloric needs
Protein metabolism: (protein to amine, to pancrease, to GI, to liver, recombined and released to cells)
Ingested protein → broken down to amino acids by pancreatic enzymes in small intestine → absorbed by GI mucosa → liver→recombined into new proteins or release into bloodstream for protein synthesis by tissues and cells
Excess converted to fatty acids or used for fuel
Nitrogen balance (nitro compares intake and excretion)
compares protein intake vs protein excretion (loss via urine, stool, hair, nails, skin)
fats
Major source of energy
Insoluble in water and blood