Unit 2 Flashcards
(83 cards)
1
Q
Protein info
A
- make up 20% of human body
- 100,000+ diff proteins in human body
2
Q
Amino acids types
A
- essential amino acids
- non-essential amino acids
- conditionally essential amino acids
3
Q
Essential amino acids
A
- our bodies can’t make these amino acids
- essential that we get them through the food we eat
4
Q
Non essential amino acids
A
- our bodies can make these on its own, enough to meet our needs
- not essential to get through food
5
Q
Conditionally essential amino acids
A
- sometime the body is growing or we are sick, we can’t make enough non essential amino acids
- so we need to get them through our food
6
Q
Complete proteins
A
- these foods contain all the essential amino acids
- animal foods: milk, cheese, eggs, fish, poultry, meat
- plant foods: soy, quinoa
7
Q
Partially complete proteins
A
- has all the essential amino acids but a limited amount
- provides for the maintenance of the body tissues but doesn’t support growth of the body
- most plant based foods
8
Q
Incomplete proteins
A
- doesn’t contain all essential amino acids
- eat in tandem to meet your protein needs
9
Q
Complementing proteins
A
Combining 2 incomplete proteins that together can be considered nutritionally complete because you eat them in tandem
10
Q
Breaking down protein
A
- if you whisk an egg, or cook a steak, the protein is broken down (other examples in addition to heat and mechanical agitation are: acid, high salt concentration, alcohol)
- the protein structure unravels and becomes a long strand of amino acids
11
Q
protein digestion
A
- protein digestion takes longer than carb digestion
- but faster than fat digestion
- majority of protein digested in small intestine
- when broken down to amino acids, they are transported through blood stream to the liver
- liver redistributes amino acids to wherever they are needed
12
Q
Recycling amino acids
A
- our bodies recycle amino acids
- we break down protein into amino acids to build new protein (protein like LEGO, each piece = amino acid)
- can also use the amino acids to build other biological molecules
- unlike carbs, where the body stores glycogen, the body stores very little to no protein and amino acids
13
Q
List the functions of proteins
(Energized structures contract every hormone he tears)
A
Every Single Cell Engages in Healing Healing Tissues
- energy production
- structural
- contractile
- enzymes
- hormones
- healing
- tissue regeneration
14
Q
Protein function (energy production)
A
- some amino acids can be broken down and used to make energy
- only about 10% of protein can be used for energy
Carbs then fat then protein amino acids
15
Q
Protein function (structural)
Stretch your skin
A
Collagen, keratin, and elastin are strong, fibrous proteins that provide structure and flexibility to cartilage, skin, and nails.
16
Q
Protein function (contractile)
A
Proteins slide, cells shorten, muscles contract
Muscles move by contracting, where protein parts slide past each other when triggered by nerve impulses, causing muscle cells to shorten simultaneously for a full contraction.
17
Q
Protein function (enzyme)
A
Enzymes fuel reactions, build, and break down
Enzymes are proteins that drive nearly all body reactions, from breaking down nutrients to building proteins from amino acids. Some proteins even assist in creating other proteins
18
Q
Protein function (hormones)
A
Proteins: Messengers Made to Control Enzymes.
- messengers to the body
- tells enzymes to turn on/off
- made of amino acids
- some proteins regulate other proteins
19
Q
Protein function (healing)
A
Proteins heal, fight, and close wounds
Proteins act as antibodies to fight bacteria, help blood clot by widening blood vessels for platelets, and create collagen to close wounds. Too much collagen leaves scars, and low protein slows healing
20
Q
Protein function (tissue regeneration)
A
- is the creation of new cells to replace old dying tissues
- it requires many different proteins: enzymes, hormones
21
Q
Inuit diet
A
The pre-colonization Inuit diet consumed 75% of their daily energy intake from fat
Had no adverse effects on their health
Massive amounts of fatty ocean fish = lots of omega 3 fatty acids
No heart disease, less joint disease and skin disease then in Western countries
22
Q
Are fats equal?
A
NOT ALL FATS ARE EQUAL
23
Q
What is fat
A
Molecules that yields the most concentrated source of energy 98% of lipids are water insoluble (triglycerides and sterols) 2% of lipids are water soluble (phospholipids)
24
Q
Cholesterol
A
Cholesterol is the most well known type of sterol
Mostly produced by our own bodies
Important component of the cell membrane
25
2 types of cholesterol
Low density lipoprotein (LDL): bad, unhealthy
High density lipoprotein (HDL):good, healthy
High levels of LDL…
Leads to heart disease
Plaque in artery walls
26
Triglycerides
Triglycerides are the fat that we usually think of
Triglycerides are a type of fat found in the blood, made up of three fatty acids and glycerol, and serve as a primary energy source for the body, stored in fat cells for later use.
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Unsaturated fats
Unsaturated fats, found in veggies and grains, have fewer hydrogen atoms (kinked structure), are usually liquid at room temp, and help lower LDL while raising HDL (good cholesterol).
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Polyunsaturated fats
Polyunsaturated, type of unsaturated fat, solid at room temperature:
Omega 3 (salmon, broccoli, spinach, soybeans/edamame)
Omega 6 (canola oil, soybean, sunflower oil)
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Transfat
Transfat
When you take unsaturated fat and process it via hydrogenation to make the liquid into a solid at room temperature
Naturally occurring only in small amounts from animals
Increases shelf-life
Raises LDL ☹
Lowers HDL ☹
30
Phospholipids
Dual-ended molecule: protects cells, mixes fat and water
A molecule with two fatty acids and a phosphate group has a water-loving and fat-loving end, making it an emulsifier (like in mayo or mustard) that protects cell membranes and allows fat and water transport
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How the body stores fat
Tightly packed together without water, store much more energy in a reduced space
Fat cells that store fat can expand almost indefinitely in size.. Can cause too much stress on the body… heart disease
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What does fat regulate
(When Hank Ate Nails and Books)
Fat fuels warmth, hormones, appetite, nerves, and brain
Fat regulates body temperature, hormones, appetite, reproductive health, nerve signals, and supports brain function and memory
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Insulation and protection - fat
Fatty tissues surround vital organs (heart, kidneys, liver)
Brain is 60% fat
Subcutaneous fat keeps us warm
In parts of our body that experiences friction for extra padding
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Digestion - fat
Aids Digestion
Transports micronutrients (vitamins and minerals)
Fat soluble vitamins: A,D,E,K
Depend on fat for transport and absorption
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Fat functions:
(Dig In Rest Store)
- aids digestion
- insulation and protection
- regulating
- storing energy
36
Antioxidant
Antioxidants (found in things like anti-aging cream, blueberries, nutmeg) protect cells from damage by free radicals, which can increase due to sunlight, smoke, and toxins; some free radicals help the immune system kill germs, but too many can lead to disease.
37
What are vitamins
- Organic micronutrient
- Required in small amounts
- Human body doesnt make vitamins (except for vitamin D)
- We must get vitamins through our food
- Has no calories, thus provides no energy
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2 types of vitamins
Fat soluble (DAKE)
Water Soluble (C,B)
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Vitamin D
Aka sunshine vitamin, cuz our body makes it from cholesterol when skin is exposed to sunlight
Not commonly found in foods so most milk is fortified with it
Main purpose = to help our bodies absorb the mineral calcium and phosphorus
40
Source of vitamin D
| Fish Enjoy Porky Dairy
Fish
Egg yolk
Pork
Fortified dairy
41
Vitamin A
Retinoids (like retinol, retinal, and retinoic acid) support vision, especially in low light, promote growth in kids, protect cell membranes, and keep skin healthy.
42
Sources of vitamin A
Big Cats Make Cheese
Beef liver
Chicken liver
Milk
Cheddar cheese
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Vitamin K
Purpose = help blood clot when bleeding
Found in dark leafy green vegs (spinach, dandelion greens, kale, collards, beet greens, swiss chard, cucumbers)
Also found in oils: canola, olive
44
Vitamin E
Vitamin E: protects cells, lowers cholesterol, supports eye and brain health
Vitamin E protects cell membranes from free radical damage, lowers LDL cholesterol (reducing cardiovascular disease risk from food intake), slows macular degeneration and cataracts, and may decrease dementia risk in the elderly with higher intake.
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Vitamin E supplements
Have 20x the recommended daily intake
Inhibits blood clotting, increase risk of stroke
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Vitamin E food
(Sally Ate Hazelnut Pancakes After)
Sunflower seeds
Almonds
Hazelnuts
Peanut butter
Avocados
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Vitamin C
Vitamin C: antioxidant, collagen helper, cold symptom reliever.
Vitamin C (ascorbic acid) is a powerful antioxidant that protects cells, aids collagen production, and regenerates vitamin E. While a high dietary intake may reduce risks of cardiovascular issues and some cancers, supplements lack these benefits. It can shorten cold symptoms but does not prevent or cure colds, and large doses do not provide additional help.
48
Sources of Vitamin C
Only Great Students Really Benefit
Orange
Grapefruit
Strawberries
Red bell pepper
Broccoli
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Vitamin B
| 8
B vitamins for energy, health, and development
There are 8 vitamin B
All except B1, B9, B12 helps release energy from macronutrients
B1 = Thiamin (helps release energy from carbs only)
B2 = Riboflavin
B3 = Niacin (also helps heep CNS healthy, acids in digestion)
B5 = (also help build red blood cells)
B6 = (need for brain function)
B7 = (healthy hair and nails)
B9 = Folate/folic acid (development of fetus)
B12 = (help build red blood cells, protects nerves)
50
What are minerals?
Minerals: inorganic regulators from soil, plants, and animals
Minerals are inorganic compounds (no carbon) that regulate chemical reactions. They’re found in animals and plants and transfer to you when you eat them, or can be added directly to food.
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Types of minerals
- Macrominerals
- Trace minerals
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Macrominerals
Marcominerals, including sodium, potassium, chloride. Calcium, phosphorus, magnesium, and sulfur, are essential electrolytes that help regulate fluid balance and support bone health in the body.
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Trace minerals
| 9
Trace minerals, required in smaller quantities, include
- iron (for hemoglobin production),
- copper,
- selenium,
- zinc,
- iodine (for metabolism regulation),
- manganese,
- fluoride (for healthy teeth),
- chromium, and
- molybdenum.
54
Bioavailability
Not all the minerals we eat are absorbed by the body
Bioavailability = the degree to which a nutrient can be absorbed, retained, and used by the body
55
Minerals from animals vs minerals from plants - Absorption
- Minerals from animal based foods more easily absorbed
- Minerals from plants have other compounds that interfere with absorption
56
Competing with Eachother
Same charge, minerals compete; food is fine, but supplements can deplete
Minerals with the same charge (like calcium, iron, and zinc) compete for absorption, which can be an issue with high-dose supplements but usually isn’t a problem when getting minerals from food.
57
Mineral balance and storage
Minerals balance: absorb what’s needed, store little, avoid excess
The body adjusts mineral absorption based on need, storing only what’s necessary; trace minerals can become toxic in excess.
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What is energy used for
Everything
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What are calories
measurement of how much energy in food
60
Nutrient density
Ratio of nutrients calories in a food
If a food has a lot of nutrient in relation to the amount of calories they have, they are nutrient dense
61
Empty calories
Calories that provide energy but very little nutritional value so if you eat a lot of empty calories you may feel full but get little protein, fibre, vitamins or minerals
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Foods higher in fat have a...
Higher calorie density than those higher in water
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Negative energy balance (energy in)
- if you eat fewer calories than you burn, your body uses your caloric reserves or fatty stores and retrieves energy from there
- results in weight loss (in theory only, doesn't account for other stuff)
64
Positive energy balance (energy in)
- if you eat more calories than you expend, your body stores extra energy in your reserves
- results in weight gain (in theory only, doesn't account for other stuff)
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Energy out
- the amount of energy burnt
- 3 ways your body uses energy
- basal metabolic rate (BMR)
- physical activity
- thermic effect of food
66
Basal metabolic rate
BMR
- amount of energy spend while doing nothing
(sleeping, breathing, heart beating...)
67
Factors that effect BMR
- sex:
- biologically males tend to have more lean muscles
- more muscle = higherBMR because it takes more calories to maintain muscle than fat
- size:
- larger or taller = more surface area = more to keep warm
- so larger or taller = higher BMR
- age:
- younger = higher BMR
68
Irony of dieting
- bigger person lose fight
- until become smaller then stop losing weight
- much better to eat quantity food (nutrient dense) rather than restrict quantity of food
69
Physical activity
- 3 levels of physical activity:
- sedentary (burn few calories, watch tv, study, drive)
- moderately active (burn limited amount of calories walking)
- vigoursly active (burn many calories cycling)
70
thermic effect of food
- energy required to complete the process of digestion, absorption and metabolism
71
____ of energy out is BMR
60-65%
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____ of energy out is physical activity
23-35%
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___ of energy out is thermic effect of food
10%
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What quote is patronizing and insulting
"eat less, move more"
75
draw unsaturated fats
76
What happens to the excess energy we get from the food we eat
Excess energy from the food we eat is converted into fatty tissue
(Extra glucose become glycogen in the liver but is bulky with heavy water content, thus can’t be stored for long)
77
Fat requirements per person
Fat requirements vary greatly for people
When energy needs are high, the body welcomes fats
78
What happens after the body uses all the energy from carbs
Takes from fat
79
Do these people require more or less fat
Growing infant or child
Athletes
People with physically demanding jobs
Recovering from illness
more
80
Fat facts
Fat is fattening? = a misconception
When food is scarce, we have the ability to to store extra calories as fat for future usage
Fat reserves means a person’s metabolism is efficient and healthy
81
Fat Soluble vitamins
Fat soluble (DAKE) Dissolved in fats and carried throughout the body Stored in fatty tissue of the body Thus don’t need to eat them everyday Can build up in the body and become toxic if ingest too much (but rare)
82
Water soluble vitamins
Human body doesn’t store these Extra is expelled in urine Thus unlikely to have so much it becomes toxic (but expelling a lot of extra might be very unpleasant) Important to replenish these vitamins daily by eating vitamin rich foods
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Macronutrient
macromolecule made of amino acids
