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From Flashcardlet > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Carbohydrates

A
  • one of three macronutrients

- primary energy source

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2
Q

Major classes of dietary carbs

A
  1. Simple sugars
  2. Complex carbs
    • starch
    • fiber
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3
Q

What r the simple sugars and where found in nature?

A

Mono:

  1. Glucose: most common in nature
  2. Fructose: fruits, honey
  3. Galactose: not found in nature

Di:

  1. Sucrose= fructose+glucose- table sugar
  2. Maltose= glucose+ glucose- alcohol
  3. Lactose= galactose+ glucose- milk products
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4
Q

Difference between mono, di and poly??

A

Mono= single sugar molecules

Di= double sugar molecules

Poly= many sugars.. Long chains of glucose molecules

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5
Q

Complex carbs?

A

Made of I three or more sugar molecules and is used for sustainable energy.

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6
Q

What foods contain complex carbs?

A

Grains, legumes, potatoes, rice, seeds, fruits

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7
Q

Difference between starch and fiber?

A

Different chemical bonds between glucose molecules

  • fiber cannot be broken down by digestive enzymes while starch can
  • starch is used for energy
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8
Q

How are complex carbs digested?

A

Salivary amylase breaks down glucose chains to disaccarides. Then dissacarides are broke down in small intestine to monosacarides which are then absorbed.

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9
Q

Enzymes involved in breakdown?

A

Amylase and pancreatic enzymes

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10
Q

what happens to carbs when absorbed in the blood stream?

A

They are converted to glucose and used as an energy source for cells

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11
Q

Hormones that regulate blood glucose levels?

A
  1. Insulin

2. Glucagon

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12
Q

How does Insulin Work?

A
  • produced by cells in pancreas

- helps cells take glucose out of the bloodstream into the cells for energy

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13
Q

How does glucagon work?

A
  • produced by pancreas
  • stimulates breakdown of glycogen to glucose
  • stimulates gluconeogenesis
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14
Q

what do we do with excess glucose?

A

stored either as glycogen or fat

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15
Q

what if there is insufficient glucose for energy?

A

The body produces glucose through the breakdown of amino acids (protein)

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16
Q

Ketoacidosis?

A

High blood acidity caused by the production of ketones due to the lack of glucose for energy. Damages tissues.

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17
Q

Benefits of Fiber

A
  1. Reduces risk of chronic diseases

2. Prevents hemoroids and constipation

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18
Q

AI for Fiber?

A

14 grams for every 1,000 calories eaten

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19
Q

Good sources of Fiber?

A

Grains, fruits and veggies,

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20
Q

Recommendations for Carbs?

A
  1. RDA is 130 g. per day

2. 45-65% of daily calorie intake needs to be in the form of carbs.

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21
Q

What is Gluconeogenesis?

A

Production of glucose from amino acids

22
Q

What is the AMDR (acceptable macronutrient ranges) for Carbs?

A

45-65% of daily calorie intake should be carbs

23
Q

What do the 2010 dietary guidelines say about carb cosumption?

A
  1. Reduce intake of calories from added sugars
  2. Limit refined grains
  3. Half of your grains should be whole
  4. Increase fruits and veggies
  5. Increase fatfree or low fat milk
24
Q

What is the RDA for CArbs?

A

130 g. per day

25
Q

Conversions:

Grams of sugar to teaspoons of sugar…..

A

4 g = 1 teaspoon

26
Q

What are refined grains?

A

processed grains that have had vitamins, minerals and dietary fiber removed.

27
Q

Common sources of refined grains?

A

pizza, bread, desserts, pasta,

28
Q

What is the difference between “whole wheat” and “100% whole wheat”?

A

Whole wheat has to have the entire wheat kernel and 100% whole wheat has no refined flour added.

29
Q

How many calories/gram of carbs

A

4

30
Q

What are the symptoms of uncontrolled Diabetes Mellitus?

A

poor circulation, nerve damage, kidney damage, blindness and death.

31
Q

What is Lactose Intolerance? Causes… Cure?

A

The body is unable to digest lactose because the enzyme lactase is not being produced. There is not a cure.

32
Q

What are the 3 classes of Lipids?

A
  1. Triglycerides
  2. Sterols
  3. Phospholipids
33
Q

Functions of Lipids?

A
  1. Provides energy of cellular function
  2. Stores energy
  3. Protects Organs
  4. Maintains Body Temp
  5. Required for cell membranes
  6. Some vitamin absorption: A D E K
34
Q

What does it mean to have an essential lipid?

A

Necessary fats that the body cant make on its own….. Omega 3 and Omega 6

35
Q

Its the double bond of carbon atoms in the unsaturated fat that make it better. the less hydrogen the better. mono has one and poly has many.

A

..

36
Q

Examples of unsaturated fats?

A

Avocados, nuts, olives

37
Q

What are the types of unsaturated fats?

A
  1. Monounsaturated

2. Polyunsaturated

38
Q

What are trans fats?

A

Hydrogen added to unsaturated fatty acids to make them solid.

39
Q

Sources of Transfats

A

Bakery items, meat, margarine,

40
Q

What is AMDR for total fat intake?

A

20-35% of calories, 10% can be saturated

41
Q

what are omega 6 and 3 fatty acids?

A

Essential fatty acids

42
Q

Sources of omega 6 fatty acids?

A

Margarine, nuts, seeds, oils

43
Q

Sources of omega 3 fatty acids?

A

Tuna, herring, flaxseed, nuts. 2x per week

44
Q

What are sterols?

A

interconnected rings of carbon, hydrogen, and oxygen…. include cholestrol, vitamin D, steroids and sex hormones.

45
Q

What does cholestrol do?

A
  • produces bile
  • brain function
  • stabalizes cell membrane
  • produces hormones
46
Q

What are recommendations for cholestrol intake?

A

less than 300 mg.

47
Q

The best way to lower your blood cholestrol levels is to follow the guidelines on saturated and unsaturated fat intake.

A

.

48
Q

2 Major types of cholestrol?

A

LDL and HDL ( low and high density lipoproteins)

49
Q

LDL carries cholestrol from liver to cells (bad)

A

.

50
Q

HDL carries from cells to liver (good)

A

.

51
Q

Steps of lipid digestion……

A
  1. Bile starts to break down lipids
  2. in small intesting pancreatic lipase breaks apart the triglycerides
  3. Transported into intestinal cells and used for many things including energy.
52
Q

What is heart disease?

A

.

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