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

Nutrition CH 1-2 Flashcards

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
Q

Lipids functions

A

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

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26
Q

Types of Lipids/ fats

A
  • Triglycerides, phospholipids, sterols
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27
Q

Lipid % intake

A

20- 35% of daily calories 10% should be saturated fat

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28
Q

Saturated fatty acid

A

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
Q

Unsaturated fatty acid

A

usually derived from plants. Liquid at room temp help reduces health risk ( mon0 and poly unsaturated)

30
Q

Essential fatty acids-

A

supplied by Omega 3&6
Helps support blood clotting, BP, inflammatory response, and other metabolic process

31
Q

Can vitamins create enegry

A

No energy is created from them, but need them for energy to be metabolized

32
Q

Water- soluble vitamins

A

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
Q

Thiamin (B1)

A

ACTION: muscle energy SOURCES: meats, grains, legumes DEFICIENCY: Beriberi, headache, weight loss, fatigue

34
Q

Riboflavin B2

A

ACTION: releasing energy from cells SOURCES: milk, meats, dark leafy veg DEFICIENCY : skin eruption, crack lips, swollen tongue

35
Q

Niacin B3

A

ACTION: metabolism SOURCES: Liver, nuts, legumes DEFICIENCY: pellagra, skin lesion, GI and CNS findings, dementia

36
Q

Pantothenic acid:

A

ACTION: metabolism of fats,carbs, proteins SOURCES: meats, whole grain cereal, legumes DEFICIENCY: body system failure

37
Q

Pyridoxine B6

A

ACTION: cellular function SOURCES: meats,grains, and legumes DEFICIENCY: anemia, CNS disturbances, poor growth

38
Q

Folate

A

formation of the neuro tube Sources: liver, green leafy veg, legumes DEFICIENCY: CNS disturbances

39
Q

Cobalamin(B12

A

ACTION: folate activation, red blood cell maturation SOURCES: meats. Clams, oyster, eggs, dairy products DEFICIENCY: anemia, GI, poor muscle coordination

40
Q

Bition

A

ACTION: fatty acid synthesis, glucose formation Sources: eggs, milk, dark green veg DEFICIENCY: scaly rash, hair loss

41
Q

FAT soluble Vitamins

A

ADEK

42
Q

Vitamin A

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
Q

Vitamin D

A

ACTION: Maintain blood calcium aid in bone development SOURCES: fish, dairy, egg, sunlight DEFICIENCY: low blood calcium, fragile bones OSTEOMALACIA/RICKETS

44
Q

Vitamin E

A

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
Q

Vitamin K

A

ACTION: blood clotting, bone maintenance Sources: Green leafy veg, eggs DEFICIENCY: increase bleeding times

46
Q

Minerals

A

uses at every cellular level for metabolic exchanges

47
Q

Sodium (NA)

A

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
Q

Potassium(K

A

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
Q

Chloride CI

A

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
Q

Phosphorus (p)

A

ACTION: energy transfer RNA/DNA , bone and teeth formation SOURCES: Dairy, meat, egg, legumes DEFICIENCY: unknown EXCESS: decrease blood calcium levels

51
Q

Sulfur(S)

A

ACTION: vitamin structure, protein metabolism SOURCES: Proteins DEFICIENCY: protein malnourishment EXCESS: N/A

52
Q

Trace Minerals ( micronutrients)

A

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
Q

Iodine-

A

helps thyroid hormone if lacking thyroid gland comes enlarge ( goiter) Sources ( seafood, table salt) RDA is 150mcg

54
Q

Iron

A

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
Q

Fluorine

A

bond with calcium (bones and teeth) deficiency causes dental cavities

56
Q

Water

A

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
Q

water nursing consideration

A

Skin turgor
Mental status
Orthostatic blood pressure
Urine out-put and concentration
Moistness of the membrane mucous

58
Q

Catabolism

A

breakdown of substance into simple compound (energy)

59
Q

Anabolism

A

use of energy to build and repair complex substance
Energy nutrients are metabolized to provide CO2,H20,and ATP

60
Q

Anaerobic respiration

A

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
Q

Aerobic

A

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
Q

Metabolic rate

A

is the speed at which food energy is burned
Energy is released from nutrients to produce ATP

63
Q

Basal metabolic rate

A

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
Q

Factors that affect metabolic rate Increase BMR

A

Lean muscular body build
Exposure to extreme temperature
Prolonged stress
Rapid growth periods (infancy, puberty)
Pregnancy (lactation)

65
Q

Factors that affect metabolic rate Decrease BMR

A

Short, overweight body build
starvation/ malnutrition
Age- related loss of lean body masses

66
Q

Conditions
Increase metabolism

A

Fever
Involuntary muscle tremors
Hyperthyroidism
Cancer
Cardiac failure
Burns
surgery/ wound healing
HIV/AIDS
Decrease metabolism : hypothyroidism

67
Q

Conditions
Increase metabolism
Medication

A

Increase BMR : epinephrine, levothyroxine, ephedrine sulfate

68
Q

Conditions
decrease metabolism
Medication

A

Decrease BMR : Opioids, muscle relaxants, barbiturates

69
Q
A

Jaysha’s flash cards (14 decks)

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