Quiz 3 (4-5) Flashcards
(122 cards)
1
Q
american diet
A
carbs mre than half
2
Q
ex refined foods
A
potato chips, cakes, cookies, soft drinks
3
Q
1960’s
A
carb intake inc
only refined
33% inc in sugar
fiber intake DEC
4
Q
2000s sugar
A
corn sweeteners
5
Q
current diet
A
high refined grains and sugars
6
Q
refined grain
A
lacks bran and germ
holds most fiber + nutr.
7
Q
enriched grains
A
thiamin riboflavin iron niacin folate NO vitamin. E or magnesi
8
Q
added sugars 13%-17%
A
of diet
chemica. same as natural sugar
low nutr. density
"empty cal"
contribute 17% calories
9
Q
monosac
A
one sugar unit
glucose, fructose, galac.
10
Q
disacc
A
2 sugar units
11
Q
polysacc
A
2+ sugar units
12
Q
simple carbs
A
mono + disacc
ex. milk, fruit + veggies
13
Q
simple carbs- added sugars
A
table sugar, molasses, high-fru. corn syrup
14
Q
glucose
A
monosacc
found w/ starch + disacc
most important!!! fuel
15
Q
fructose
galactose
A
fructose sweeter
not cause lrg rise in blood sugar (used 4 diabetes)
galactose- prt of lactose
16
Q
maltose
A
disacc.
2 mol glucose
starch brkdwon
17
Q
sucrose
A
disac "white table sugar" gluc + fruc. can be referred to as sugar only form allowed
18
Q
lactose
A
disacc
milk sugar
gluc. + galac
19
Q
dehydration
A
links 2 sugars
type condensation rxn
release H2O
20
Q
hydrolysis
A
breaks bonds
adds H2O
21
Q
complex carbs
A
short chains of oligosacch
long chains polysacc
takes longer to digest
ex. glycogen, starch and fiber
22
Q
oligosacc
A
formed in GI found beans, onions, bananas broke down in colon by microbiota fiber help w infant GI tract
23
Q
glycogen
A
carb storage in animals
polysacc
branched gluc. mol.
24
Q
human storage glycogen
A
liver + muscles
energy during act.
liver to blood stream
25
carb loading or glycogen supercomp
inc. glycogen stored in body temporarily
26
starch
amylose (glucose) + amylopectin (branched glucose)
potatoes and beets
food thickeners
27
fiber
carbs + lignings
not digestible
```
fun-
reduc constipation
func. as prebiotic
reduc. choles
lowering blood choles
red. rises blood glucos
```
28
soluble fiber
more easily broken down
apples, oats, beans
pectin/gum
29
insoluble fiber
not form viscous solution
bran, broccoli
linguins
cellulose
fun- stimulates peristalsis
prevents consipation
30
functional fiber
added fiber
31
carb digestion start
mouth
| saliv. amylase breaks starch to shorter polysacc
32
carb dig in sm intestine
pancreatic amylase break down into disacc. and oligosacc
maltose broken dwn by maltase into 2 glucose mol
sucrose = gluc. + fructose
lactose broken dwn by lactase
glucose + galac.
gluc, gala, fructose enter hepatic portal vein to liver
33
lactose intolerance
lack lactase
cant absorb lactose
adapted to geogr. food sources
sympt- diarr. and cramping
65% adult pop.
<5% americans
90% asians
34
calcium rich foods
cheese and yogurt easier digest
tofu, fish + veggies
35
fiber + GI function
promotes healthy bowl function
fiber holds extra water
inc peristalisis
dec transit time
36
African countries
higher fiber intake
37
fiber + microbiota
chains make colon more acidic
inhibits growth bad bac.
prevent bowl inflamm
38
bac. fermentation of fiber
gas
39
fiber + nutr. absorp
can link to o nutr preventing absorp
inc. vol of intestinal content w/ water
speeds up transportation
reduces time btw digestive enzymes and food
40
carb function
energy to cells
galac- nervous tissue
DNA and RNA
oligo- cell signals
glycogen- stores glucose
mucopolysac- lubricate CT + make mucus
41
liver + hepatic portal
fru. galac. metabolized for energy
glucose inc blood sugar levels
regulated by liver and pancreas
42
glycemic resonse
how quickly blood spikes after glucose is consumed
effected
type carb
amnt fat + protein
```
greater affect
sugar and starch (potat.)
slower affect
high fiber food (Fruit)
lentils
```
mix meals w carbs, fat and protein- lowers glycem. load
43
glycemic index
how affect blood glucose compared to amnt carbs in reference food
high 70+
low <55
44
glycemic load
```
glycemic index and amnt carbs
grams of carbs x gly. index= %
>20 high
<11 low
*not tell us a lot about how meal will affect
```
45
insulin
```
triggered by high blood gluc.
stores gluc. in liver
muscle- stim. gluc. uptake and
energy for cells
glycogen storage
fat cells- stim. protein synthe
fat storage.
```
46
glucagon
inc. blood sugar
liver brks glycogen into glucose
stim glucogenesis
(epinephrine)
47
cellular respir.
6 O2
oxidize 1 gluc. mol.
forms 6CO, 6H2O, 38 ATP
48
glycolysis
cytosol
gluc. breakdown
anaerobic
(no O2)
49
acetyl-CoA
aerobic
| mitochondria
50
citric acid cycle
intake coa
| 2 ATP/ glucose mol
51
electron transport chain
accept ele.
combined w O2 = H2O
ele. across mem = energy
52
gluconeogen
liver + kidney cells
| immed. need for glucose
53
glucogenic a a
pyruvate oxaloacet
| glucose
54
fatty acids and ketogenic aa
no glucose
55
oxaloac. conservation
carbs low
coa can't enter citric acid
turned into ketones
56
ketones
response starvation
low carb diet
energy for tissue, + brain
dec. amnt protein needed
57
ketosis
build up in blood of ketones
sympt-
headache, dry mouth
can inc. blood acidity
58
type 1 diabetes
autoimm. dis.
cells not accept insulin
insulin not made
causes
genetics, viral infec., or toxins
59
type 2 diabetes
```
more common
90-95%
not produce enough insulin
"insulin resistance"
stim. body store insul. as fat
```
causes- genetics + lifestyle
(refined carbs)
60
diabetes and minority grps
higher in asians
| hispanics, and blacks
61
metabolic syndrome
obesity, inc blood p, blood lipid lvls, insulin resis.
62
prediab. or impaired glucose tolerance
blood sugar high but not enough be diagnosed
can be delayed w weight loss and inc exercise
63
type 2 inc. in adolescents
inc from 5 to +20%
64
gestational diabetes
pregnancy
| inc. risk dev. type 2 later
65
diab effects/ symptoms
sympt- blurred vision, thirst, frequ. urination
heart dis, kidney failure, blindness, tissue damage
66
hypoglycemia
sympt.
sweating, heaches, rapid heartbeat
low blood glucose
67
simple carbs + sucrose
produce acids dissolve tooth enamel
68
total energy intake exceeds
carbs contribute weight gain
| ex. added sugar
69
low carb diets
less insulin release
cause ketosis
suppresses appetite
70
high sugar diet
inc heart dis.
| unrefined carb sources help protect
71
fiber dec risk cancer
dec exposure btw cells and carcinogenic substances
72
fiber intake
38g men
| 25g women
73
added sugar %
no more than 10
74
fat diet (american)
34% fat
reduc. intake eggs, red meat, whole milk, and butter
inc intake pizza, pasta, snack food + fast food
75
lipids = organic compounds
not souble
76
triglycerides
most abundant
| glycerol backbone w/ 3 fatty acids
77
single carbon fatty acids
saturated
(H)
solid at room temp
animal/ milk fats
palm and coco. oil
78
double carbon fatty acids
unsaturated
| don't stack as nicely
79
lipid physical prop. depends
length carbon chain, position of double bonds
80
phosphoglycerides
glycerol backbone, 2 fatty acids, phosphate group
ALLOw water and oil mix
"emulsifier"
body- cell mem. lipoproteins
81
sterols
chemical ring structure
| cholesterol ex.
82
cholesterol
```
made by body
2/3 body
1/3 diet (animal only)
consumed in animal foods
makes cell mem.
synthesizes vitamin d bile and hormones
sources
egg yokes
```
83
triglyc. digestion
begins stomach
gastric lipase
sm intestine- chyme mixes w bile breakdown fat into globules
84
pancreatic lipase
better angle after fat broken down into globules
85
products fat diges.
fatty ac, monoglyc, cholesterol, phospholipids
combine w bile form micelles
86
micelles
faciilt. absorption of materials into sm intestine cells
87
liproproteins
transport water-insol. lipids
| holds fat in middle w/ water capsule
88
chylomicrons
lipids absorb. frm intestine
| enter lymph system then blood
89
lipase and chylomicrons
break down triglyc from intestine
fatty acids released
taken by surr cells
chylomic. remnants picked up by liver
90
VLDL very low density lipoproteins
transport lipids from liver
help w lipoprotein lipase
deliever triglyc. to body cells
91
IDL intermediate lipoproteins
without triglyc.
into blood as LDL low density
deliver choles. to tissue
92
HDL high density lipopro
made by liver and sm in
remove chol. from cell
transport back to liver for disposal
GOOD
93
dietary fat
absorbs fat solu. vitamins/ essential fatty acids
94
adipose tissue
triglyc.
source energy
insulate body from shock and temp
95
linoleic acid
essential fatty acid
| cannot be made by body
96
essential fatty ac
needed for normal structure/ func. cell mem
| (retina and CNS)
97
choles. hormones
| eicosanoids
regulatory roles
| eico- blood clotting, P, immune fun.
98
b oxidation- fat for energy
breaks fatty a into coa
enter citric acid cycle
electron transport chain
99
plaque formation
oxidation of LDL chol. on artery wall
| eaten my macropha.
100
oxidized LDL choles.
promotes inflamm.
| send signals lead fibrous deposits/ blood clots
101
risk heart dis.
high LDL
low HDL
diabetes, high BP, obesity, inactivity, tobacco, obesity, act.
diet high sat and trans fat
sodium
excess sugar, cal and alcoh.
102
reduce heart dis
```
omega 6 + 3
polyunsat fat
monosat fat
B vitamins
plant foods w fiber
antioxidants
```
103
risk of cancer
diets high in animal fat
| eicosanoid syn and mem. metabolism
104
AMDR 20-35% fat
reduce risk heart dis.
| sat fat less than 10% total calories
105
replace sat fat
```
polyunsat or mono sat
eat whole foods
plant based
fiber
antioxidants
```
106
low fat diet
whole grains, fruits, vegstables, nuts, legumes, lean meat, low fat dairy
107
low fat food
carbs and protein replacements
lipids that reduce absorption
108
calcium supplements
OTC lactase enzymes
cal. supp.
fortified orange juice
fortified almond or soy milk
109
non-nutritive sweeteners (artificial)
```
*do have intake limit
sunett
aspartame- protein
"monk fruit"
saccharin (sweet'N low)
stevia
splenda
```
110
lipid function
hormones
cell. mem
vitamin D
111
dairy fat
could have healthy fats
| still researching
112
monounsat
olive oil
liquid at room temp
one double bond
dec risk heart dis.
113
polyunsat
sunflower oil
fish oil
2+ double bond
liquid
essential- omega 3 / 6
114
omega 3 linolenic
fish oil
walnuts
lack!!! in diet
red. BP and clotting
115
omega 6 linoleic
abundant in diet
116
transfat
dev. by hydrogenation.
sat. double bond
liquid to solid
raise blood chol.
inc. risk heart disease
BANNED IN 2018
117
phospholipid fun
fun. fluid transfer / comm. in body
| keep things from seperating
118
cardiovas dis
85.6 millon ppl
build up of plague
age at risk the most
men- 40-50
women-50-60
protected by estrogen
119
LDL "bad"
del. chol. to cells
excess inc. plague
high lvl inc risk for cardiovas disease
120
medit diet
```
heart healthy
sm amnt meat and sweets
high veggies, fruits, whole grains, fish and seafood
exercise
wine in moderation
```
121
olestra
```
man made
nondig.
energy not usable
found in chips and crackers
interferes w vitamin absorp
```
122
phytosterols
plant based
margarine and salad dress
produces stanols
