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Jaysha’s flash cards > Nutrition CH 1-2 > Flashcards

Nutrition CH 1-2 Flashcards

(69 cards)

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1
Q

Essential Nutrients are

A

Carbohydrates, Fiber, Proteins, Lipids, Vitamins, Minerals and electrolytes

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2
Q

DRI (Dietary Reference Intake )

A

Useful to understand food intake of large groups

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3
Q

EAR ( Estimated Average Requirement)

A

The amount of nutrients required to meet the basic requirement

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4
Q

AI ( Adequate Intake)

A

The amount of nutrients that most people in a group or population consume

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5
Q

Ul Upper limit-

A

The maximum of nutrient that a person can consume

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6
Q

AMDR (Acceptable Macronutrient Distribution Range)

A

The recommended percentage of intake for energy - yielding nutrients

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7
Q

Three things that give us energy

A

Carbohydrates, Proteins , Lipids

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8
Q

Carbohydrates
function

A

To provide energy of the body
Help cellular work
Help regulate protein and fat metabolism
Average amount to fuel the brain 130g/day for adults and children
Median carb intake is 305g/day for males
Median carb intake is 228g/day for women & children
AMDR for Carbs is 45%- 65% of cal
Body digest 95% of starch in 1-4hr after ingestion

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9
Q

Average amount to fuel the brain

A

130g/day for adults and children

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10
Q

Median carb intake is for males

A

305g/day

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11
Q

Median carb intake is for women & children

A

228g/day

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12
Q

Body digest 95% of starch in

A

1-4hr after ingestion

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13
Q

CHO 1g

A

4CAL

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14
Q

Protein 1g

A

4CAL

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15
Q

Fat 1g

A

9CAL

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16
Q

Types of carbohydrates

A

Monosaccharides, Disaccharides, Polysaccharides

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17
Q

Monosaccharides

A

simple carbs, basic energy for cells
Sources ( corn syrup, fructose ,fruits, galactose found in milk)

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18
Q

Disaccharides-

A

simple carbs , energy aids calcium and phosphorus absorption
Sources ( sucrose= table sugar, lactose,

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19
Q

Polysaccharides

A

Complex carb energy storage starches, digestive aid fiber
Sources ( Starches = grains, legumes, fiber,= whole grain, fruits, vegetables)
Glycogen is stored CHO in liver and muscles, its is backup energy limit

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20
Q

Fiber

A

Is a categorized as a carbohydrate
Comes from plants its indigestible so it add bulk and stimulate peristalsis
Lower cholesterol & intestinal cancer
Keeps blood glucose levels stable
AI 25g/day female 38g/day for males

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21
Q

Fiber AI recommend

A

25g/day female 38g/day for males

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22
Q

Proteins

A

Provided by plants and animals
10 -35 % of daily calories
Tissue building, balance nitrogen and water, back up energy, support metabolic process & immune system

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23
Q

Two types of proteins

A

Complete proteins- from animal source and soy, has all nine essential amino acid
Incomplete proteins - generally from plant source, insufficient number of amino acid

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24
Q

Lipid
sources

A

Dark meats, Poultry skin, Dairy foods, Added oils

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25
Lipids functions
Serves as a concentrated form of strode energy for the body and supply important nutrient needs - protecting padding for organs, hormone production, insulation for body temperature, cell wall structural , covering nerve fibers, absorption for fat-soluble vitamins
26
Types of Lipids/ fats
- Triglycerides, phospholipids, sterols
27
Lipid % intake
20- 35% of daily calories 10% should be saturated fat
28
Saturated fatty acid
should make up less than ½ of fat in your diet. Most from animal sources, also coconut oil and palm oil. Solid at room temp, they have more hydrogen atoms can be hydrogenated
29
Unsaturated fatty acid
usually derived from plants. Liquid at room temp help reduces health risk ( mon0 and poly unsaturated)
30
Essential fatty acids-
supplied by Omega 3&6 Helps support blood clotting, BP, inflammatory response, and other metabolic process
31
Can vitamins create enegry
No energy is created from them, but need them for energy to be metabolized
32
Water- soluble vitamins
C & B Vit C - Need for tissue building and metabolic reaction (Citrus fruits and juices, tomatoes, strawberries, green leafy veg) lack of cause sCurvy, decrease iron abortion, bleeding gums Vit B - need for energy metabolism and neurologic function
33
Thiamin (B1)
ACTION: muscle energy SOURCES: meats, grains, legumes DEFICIENCY: Beriberi, headache, weight loss, fatigue
34
Riboflavin B2
ACTION: releasing energy from cells SOURCES: milk, meats, dark leafy veg DEFICIENCY : skin eruption, crack lips, swollen tongue
35
Niacin B3
ACTION: metabolism SOURCES: Liver, nuts, legumes DEFICIENCY: pellagra, skin lesion, GI and CNS findings, dementia
36
Pantothenic acid:
ACTION: metabolism of fats,carbs, proteins SOURCES: meats, whole grain cereal, legumes DEFICIENCY: body system failure
37
Pyridoxine B6
ACTION: cellular function SOURCES: meats,grains, and legumes DEFICIENCY: anemia, CNS disturbances, poor growth
38
Folate
formation of the neuro tube Sources: liver, green leafy veg, legumes DEFICIENCY: CNS disturbances
39
Cobalamin(B12
ACTION: folate activation, red blood cell maturation SOURCES: meats. Clams, oyster, eggs, dairy products DEFICIENCY: anemia, GI, poor muscle coordination
40
Bition
ACTION: fatty acid synthesis, glucose formation Sources: eggs, milk, dark green veg DEFICIENCY: scaly rash, hair loss
41
FAT soluble Vitamins
ADEK
42
Vitamin A
ACTION: vision tissue strength , growth, immune system function SOURCES: orange/ yellow fruit, veg, fatty fish, dairy) DEFICIENCY: reduce vision, mucosa changes Xerophthalmia- abnormal dryness of the conjunctiva and cornea of the eye
43
Vitamin D
ACTION: Maintain blood calcium aid in bone development SOURCES: fish, dairy, egg, sunlight DEFICIENCY: low blood calcium, fragile bones OSTEOMALACIA/RICKETS
44
Vitamin E
ACTION: protects vitamin A antioxidant, preserves lungs and RBC membranes. Good for scars.SOURCES: veg oil, grains, nuts, dark green veg DEFICIENCY: anemia, edema. Skin lesions
45
Vitamin K
ACTION: blood clotting, bone maintenance Sources: Green leafy veg, eggs DEFICIENCY: increase bleeding times
46
Minerals
uses at every cellular level for metabolic exchanges
47
Sodium (NA)
maintains fluid volume, allows muscle to contract, helps nerve impulses SOURCES: table salt, processes foods DEFICIENCY: muscles cramping, memory loss, anorexia EXCESS: Fluid retention, hypertension, disorient
48
Potassium(K
ACTION: maintain fluid volume inside cells, muscle action SOURCES: oranges dried fruits, tomatoes, avocados, dried peas, meats, broccoli, bananas, dairy, whole grain, potatoes DEFICIENCY: dysrhythmias, muscle cramp, confusion EXCESS: Dysrhythmia, muscle cramps, confusion
49
Chloride CI
ACTION: assist with intra and extracellular fluid balance, aids in acid-base balance and digestion SOURCES: Table salts, process foods DEFICIENCY: muscle cramps, anorexia EXCESS: vomiting
50
Phosphorus (p)
ACTION: energy transfer RNA/DNA , bone and teeth formation SOURCES: Dairy, meat, egg, legumes DEFICIENCY: unknown EXCESS: decrease blood calcium levels
51
Sulfur(S)
ACTION: vitamin structure, protein metabolism SOURCES: Proteins DEFICIENCY: protein malnourishment EXCESS: N/A
52
Trace Minerals ( micronutrients)
extremely small amount Amount required in the body 5g-20g Nine iron,iodine,fluoride, zinc, copper,manganese,chromium,selenium,molybdenum MOST IMPORTANT iodine, iron, fluoride
53
Iodine-
helps thyroid hormone if lacking thyroid gland comes enlarge ( goiter) Sources ( seafood, table salt) RDA is 150mcg
54
Iron
helps oxygen distribution, Consist on two forms of food Heme iron found in (meats, fish, and poultry) Non-Heme iron found in ( grains, legumes, and veg) Can cause constipation
55
Fluorine
bond with calcium (bones and teeth) deficiency causes dental cavities
56
Water
Only can survive 3 days 1500 ml min daily intake you loss 1000ml thru insensible loss, 500ml thru excretion Caffeine is a diuretic so need to replace it Young/ old dehydrate faster
57
water nursing consideration
Skin turgor Mental status Orthostatic blood pressure Urine out-put and concentration Moistness of the membrane mucous
58
Catabolism
breakdown of substance into simple compound (energy)
59
Anabolism
use of energy to build and repair complex substance Energy nutrients are metabolized to provide CO2,H20,and ATP
60
Anaerobic respiration
Anaerobic phase aka Glycolysis (no oxygen required) * Done in the cytoplasm * Glucose is broken down into pyruvic acid * If low oxygen levels remain (as in muscle cells) pyruvic acid is converted into lactic acid * Produces 2 ATP molecules (energy)
61
Aerobic
phase aka Citric acid cycle/Krebs Cycle * Requires oxygen * Done in the mitochondria of the cell * Pyruvic acid further broken down into CO2 and H2O * Produces 30 ATP molecules (energy)
62
Metabolic rate
is the speed at which food energy is burned Energy is released from nutrients to produce ATP
63
Basal metabolic rate
That amount of energy used at rest following 12hr fast Stress increase metabolism, blood glucose level and protein catabolism Protein needs increase more than 2g/kg or up to 25% of total calories depending on age
64
Factors that affect metabolic rate Increase BMR
Lean muscular body build Exposure to extreme temperature Prolonged stress Rapid growth periods (infancy, puberty) Pregnancy (lactation)
65
Factors that affect metabolic rate Decrease BMR
Short, overweight body build starvation/ malnutrition Age- related loss of lean body masses
66
Conditions Increase metabolism
Fever Involuntary muscle tremors Hyperthyroidism Cancer Cardiac failure Burns surgery/ wound healing HIV/AIDS Decrease metabolism : hypothyroidism
67
Conditions Increase metabolism Medication
Increase BMR : epinephrine, levothyroxine, ephedrine sulfate
68
Conditions decrease metabolism Medication
Decrease BMR : Opioids, muscle relaxants, barbiturates
69

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