Protein and Lipids Flashcards Preview

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Flashcards in Protein and Lipids Deck (88):
1

Skeletal muscle makes up __% of our body weight

40%

2

Anabolism

Building up

3

Catabolism

Breaking down

4

In NA, __% of our protein comes from animal sources

70%

5

In NA, __% of our protein comes from plants

30%

6

What are Canadians 5 sources of protien

Beef, chicken, milk, cheese, whole wheat bread

7

Protein is constructed of __ amino acids

20

8

How many essential amino acids are there

9, mostly in animal

9

How many non essential amino acids are there

11, mostly in plant

10

Amino acids contain which elements?

Carbon, Hydrogen, Oxygen, Nitrogen

11

What element makes proteins different from carbs and lipids?

Nitrogen

12

Our bodies can use __grams of protein at one time

30

13

What are the best sources of protein?

Animal (contain all 9 EAA)

14

Animal protein is provides vitamins and minerals, but is low in ___ and high in ____ and ____

low in fiber, high in cholesterol and saturated fat

15

Which two plant sources contain all 9 EAA?

soy and quinoa

16

What is the main role of protein?

maintenance and repair of body tissue and functions (cell repair)

17

3 things happen if you don't get enough protein

Immune system compromised
increased risk of infection/disease
tissue and cell damage, muscle (heart liver) decrease in size

18

Women who have soy each day, risk of breast cancer goes down __%

30%

19

1/100 (350,000) Canadians are celiac, but _ million people buy gluten free products

4 million +

20

Celiac disease is...

a chronic intolerance to gluten, reaction in small intestine, cannot absorb the protein

21

Recommended protein intake for the average person is

1-2 grams/kg of body weight per day

22

Max ___g/kg at one time/meal

0.5 g/kg

23

Dietitian of Canada recommend ___% of total kcal intake comes from protein

12-15%

24

We need minimum __ g/kg of protein per day

1

25

What is the protein consumption strategy for active people

30 g each meal
20 g before exercise
20 g after exercise

26

Whey is the ____ portion of milk when it separates

liquid

27

In an emergency, protein can be broken down to supply ____

energy

28

Dr Raj Bhardwaj talked about gluten free diets and if you you have an immediate family member with celiac you have a _/__ chance of being celiac

1/10

29

Whey protein is a ____ and _____ source of amino acids

quick and strong

30

Whey is ___ digesting and absorbing and water _____

fast digesting and absorbing and water soluble

31

Whey has __ essential amino acids?

all 9

32

Whey protein concentrate has __% to __% per scoop

30 to 80

33

Whey protein concentrate has ____ lactose than others and contains fat and ___

more lactose and contains fat and sugar

34

Which is cheaper? WPC or WPI?

WPC

35

WP Isolate has __% protein per scoop

90%

36

WP isolate has no ___ and ___ and is most popular

no lactose and fat

37

Whey protein Hydrolysate is partially broken down by

hydrolysis

38

WP hydrolysate tastes bitter but absorbs ____ and ____ digestibility

absorbs quicker and improves digestibility

39

Benefits of whey protein (5 of them)

improved protein synthesis
promotes fat burning
anti cancer properties
lowers LDL and blood pressure

40

Casein is found in the ____ of milk, and from __% of milk

curds, 80%

41

Casein is water ____ and _____ releasing and digesting

water insoluble and is slower releasing and digesting

42

Too much protein can cause a

loss of calcium

43

Diets high in protein can overtax ____

kidneys

44

Processed meats has ____ and has been linked to _____ cancer

has nitrites (celery extract) and linked to colon cancer

45

Lipids are fatty acids made up of molecules of ____ and ____

carbon and hydrogen

46

Fats are ____ at room temp and have ____ hydrogen ions

solid and more

47

Oils are ____ at room temp and have ___ hydrogen ions

liquid and less

48

Lipids provide __ kcals of energy per gram

9

49

Past recommendation was __% to __% and the new recommendation is __% to __%

12-15% and now its 20-35%

50

Saturated fats are ___ at room temp

solid

51

Saturated fats are ____ fats and _____ LDL

animal fats and increase LDL

52

Unsaturated fats are ____ at room temp

liquid

53

Unsaturated fats come from ____ and _____ LDL

plants and decrease LDL

54

What are the four classes of fat and oils?

Fatty acids
triglycerides
phospholipids
sterols

55

Fatty acids are the ____ form of lipids

simplest form

56

Fatty acids have long chains of ____ and ____

carbon and hydrogen

57

Saturated fatty acids some from _____ fats

animal fats

58

unsaturated fatty acids (less saturated with H ions) come from ____ oils

plant oils

59

Triglycerides are __ fatty acids bonded to a _____

3, bonded to a glycerol

60

What is the most common type of lipids in the body and foods?

Triglycerides

61

Triglycerides that are high in saturated fats are ___ at room temp

solid

62

Triglycerides that are higher in ______ fats are liquid at room temp

unsaturated

63

Phospholipids exist throughout the body but mainly in the ____

brain

64

The body can make _______, considered a non-essential lipid

phospholipids

65

Phospholipids participate in fat ______ and play an important role in cell ______

fat digestion, cell membranes

66

What is the most common type of sterol?

Cholesterol

67

Along with phospholipids, ______ is also a non-essential lipid

cholesterol (sterol)

68

What are the two essential fatty acids our body cannot make?

Omega 3 and omega 6

69

Alpha-Linolenic acid is also known as

omega 3

70

Linolenic acid is also known as

omega 6

71

Omega 3 comes from

fish, nuts

72

Do we get enough of omega 3?

No. But we get plenty of omega 6

73

Omega 3 supports _____ and ___ function, eases symptoms of depression and _____

brain and heart function, anxiety

74

Omega 3 daily recommendation is __ gram supplement per day

1 gram

75

Omega 6 regulates _____ ______

blood pressure

76

Too much omega 6 can increase ____ ____ and ______

blood clotting and inflamation

77

GOOD LIPIDS ARE

unsaturated plant oils

78

BAD LIPIDS ARE

saturated dairy and animal fat

79

VERY BAD LIPIDS ARE

partially hydrogenated and trans fats

80

Hydrogenation of fatty acids creates ____ _____ acids

trans fatty acids

81

Trans fats increase ___ and decrease ___

increase LDL and decrease HDL

82

Lipids are our primary fuel for muscles at ____ or during low intensity activities

at rest

83

Lipids insulate and ____ some organs

protect

84

What transports fat soluble vitamins in the body?

lipids

85

Who is the author of Fast Food Nutrition?

Eric Schlosser

86

Eric Schlosser said fast food is _____ designed

scientifically

87

One beef patty in fast food can come from ____ different cows

1000

88

What is the slogan that McDonalds used to use

One taste worldwide