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HNSC 2170 > Unit 3 - Lipids > Flashcards

Unit 3 - Lipids Flashcards

1
Q

what are lipids? what are they soluble in vs not?

A
  • organic compounds
  • soluble in organic solvents
  • not soluble in water
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2
Q

what is another term for lipids

A
  • fat
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3
Q

describe the relation between fat & energy

A
  • fat is the body’s chief storage place for excess food energy
  • fat provides us with a large amount of energy to perform much of the body’s work
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4
Q

how do fat cells accomodate to store energy?

A
  • they can expand indefinitely to store excess energy
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5
Q

describe the roles of fat during times of famine/starvation (2)

A
  1. brain & nerve cells develop the ability to gain half their energy from ketones
  2. during times of famine they enable us to survive thru the storage of excess food energy
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6
Q

list 3 other functions of lipids

A
  1. secrete hormones to regulate appeitie
  2. serve as basis for natural oils in skin & hair
  3. phospholipids & sterols in cell membrane
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7
Q

what happens when the body starts to run out of fuel from food

A

the body turns to body stores as a source of energy:

- fatty acids are used for energy by many organs

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8
Q

what is a “typical fuel mix” for use of energy by organs

A
  • 50/50 carb/lipid for liver & muscle
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9
Q

what must be available any time fat is broken down for energy

A
  • carbs
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10
Q

list 6 functions of fats in the body

A
  1. energy stores
  2. muscle fuel
  3. padding
  4. insulation
  5. cell membranes
  6. raw material
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11
Q

what is meant by the function of fat as padding?

A
  • fat pads inside the body cavity protect the internal organs from shock
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12
Q

what is meant by the function of fat of insulation

A
  • fats insulate against extreme temps by forming a fat layer under the skin
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13
Q

describe the relation between fats & cell membranes

A
  • fats form the major material of cell membranes
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14
Q

describe the relation between fats & raw materials; give 3 examples

A

fats are converted to other compounds as needed, such as:

  • hormones
  • bile
  • vitamin D
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15
Q

what are the 3 major classes of lipids

A
  1. triglycerides
  2. phospholipids
  3. sterols
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16
Q

what are triglycerides made of

A
  • 3 fatty acids

- glycerol backbone

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17
Q

what are triglycerides

A
  • major form of lipid found in the body & in foods
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18
Q

how are fatty acids (FA) classified?

A
  1. chain length (short, medium, long)

2. saturation (saturated, monosaturayed, polyunsaturated)

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19
Q

what does chain length of fatty acids mean

A
  • refers to the number of carbons
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20
Q

what does saturation of fatty acids mean

A
  • number of hydrogen bonded to the carbon
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21
Q

what are saturated FA

A
  • every available carbon is bonded to full capacity by hydrogen atoma
  • only single bonds between carbons
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22
Q

what are unsaturated FA? what do they result in?

A
  • hydrogen atoms missing from chains

- results in double bonded carbon atoms = point of unsaturated

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23
Q

what does 1 vs 2 or more points of unsaturation mean

A
  • 1 = monounsaturated

- 2 = polyunsaturated

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24
Q

fats with short chain or unsaturated FA are… (3); provide an example

A
  • soft at room temp
  • melt easily
  • liquid at room temp (ex. oils)
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25
saturated fatty acids are... (2); provide an example
- hardest at room temp - do not melt easily ex. lard
26
what is hydrogenation
- the combination of a hydrogen
27
what is the purpose of hydrogenating FA (2)
- makes them more firm at room temp --> increases solidity of fats - makes fat less likely to go rancid (bad), stabilizes them
28
how are trans-fatty acids created? what does this result in?
- type of unsat fat that has been altered thru hydrogenation: occur as a result of changing configuration of hydrogen on the carbon chain - makes them behave more like sat fats - also greatly increased blood cholesterol levels
29
what do trans-fatty acids increase the risk of
- heart disease
30
what are solid fats
- fats that contain an abundance of trans & sat fats
31
what is an example of solid fats? where are they commonly found?
ex. shortening | - commonly found in grain-based desserts, pizza, etc.
32
describe the structure of phospholipids
- glycerol backbone - 2 FA - one phosphate group
33
what is an example of a phospholipid
- lecithin --> found in egg yolk
34
what are 3 functions of phospholipids
1. play a major role in cell membrane 2. generate signals in response to insulin 3. used as emulsifiers
35
what are emulsifiers? what is an example
- chemical additives that encourage the suspension of one liquid in another ex. the mixture of oil & water in margarine
36
how can phospholipids be used as emsulifiers
- one side is hydrophobic (fatty acids) | - one is hydrophillic (phosphate group)
37
what are sterols
- large molecules consisting of interconnecting rings of carbon atoms - with side chains of carbon, hydrogen, and oxygen
38
what is an example of sterols
- cholesterol
39
what are plant sterols
- phytochemicals that interfere w cholesterol absorption in the intestinal tract = lower blood cholesterol levels
40
where are significant levels of cholesterol found?
- only in animal products | ex. cheese, meat, eggs
41
what manufactures cholesterol? what happens to that cholestrol?
- the liver | - either goes to bile or enters cells
42
what is required to transport cholesterol
- lipoproteins
43
what does high cholestrol increase the risk of
- atherosclerosis
44
list the 4 structures involved in fat digestion & absorption
1. mouth & salivary glands 2. stomach 3. small intestine & pancreas 4. large intestine
45
describe the role of the mouth & salivary glands in fat digestion/absorption
- some hard fats begin to melt as they reach body temo - the sublingual salivary gland in the base of the tongue secretes lingual lipase - lingual lipase slightly hydrolysis' most fats but is more effective for milk fats
46
describe the role of the stomach in fat digestion/absorption (2)
- the stomach's churning action mixes fat with water & acid | - gastric lipase accesses & hydrolyzes (a small amt) of fat
47
describe the role of the small intestine & pancreas in fat digestion/absorption
- cholecystokinin (CKK) signals the gallbladder to release bile (via the common bile duct) = fat --> emulsified fat (triglycerides) - pancreatic lipase flows in from the pancreas (via the pancreatic duct) = emulsified fat --> monoglycerrides, FA
48
describe the role of the large intestine in fat digestion/absorption
- some fat & cholestrol, trapped in fiber, is excreted thru feces
49
list 2 lipoproteins that are important in regards to heart health
1. low density lipoprotein (LDL) | 2. high density lipoprotein (HDL)
50
describe the relation between high LDL levels & heart disease
- high LDL = increased risk
51
describe the relation between high HDL and heart disease
- high HDL = low risk
52
list 3 ways to increase HDL levels
- maintain healthy body weight - engage in physical activity - quit smoking
53
list 3 ways to lower LDL
- maintain healthy body weight - increase intake of soluble fiber - reduce intake of sat and trans fat
54
describe the relation between blood cholestrol levels and heart disease risk
- important indicator
55
describe the impact of food cholesterol on blood cholesterol levels
- has little to no effect
56
describe the effect of high intakes of saturated & trans fat on LDL; what changes can be made to prevent this?
- high intakes of sat & trans fat = increased LDL | - replace sat & trans fat with mono & polyunsaturated FA will lower heart disease risk
57
what is one family of polyunsaturated FA
- omega-3 FA
58
where are omega-3 FA /polyunsat FA found?
- found abundantly in oils of fatty fish | - human milk
59
where is it preferred to get your omega-3 intake from
- preferred to get it from foods than supplements
60
what are potent protectors against heart disease?
- polyunsaturated FA (PUFA) of the omega-3 families
61
what are 2 examples of omega-3 FA
- EPA (eicosapentaenoic acid) | - DHA (docosahexaenoic acid)
62
what 2 things do omega-3 FA exert their beneficial effects on
- heart | - blood vessel
63
list 5 ways EPA and DHA protect heart health
1. lower blood triglycerides 2. lower bp 3. prevent blood clots 4. protect against irreg heartbeats 5. defend against inflammation
64
list 5 examples of fish that are good sources of omega-3
- salmon - char - mackerel - herring - cod
65
list 4 lifestyle interventions that can lower the risk of cardiovascular disease
- increase physical activity/engage in regular physical activity - lose weight - avoid exposure to tobacco - quit smoking
66
describe how smoking increases the risk of cardiovascular disease (6)
- promotes atherosclerosis - decreases O2 reaching heart tissue - raises HR - inhibits vasodilation - promotes blood clotting - reduces exercise tolerance
67
describe how regular physical activity helps reduce the risk of cardiovascular disease (4)
- lowers LDL - reduces bp - increases insulin sensitivity - promotes weight loss
68
list 10 dietary interventions to lower the risk of cardiovascular disease
- reduce sat & trans fats - consume unsat fats - increase soluble fibre intake - increase intake of EPA and DHA - limit alcohol intake - reduce dietary sodium - emphasize fruits, veggies - whole grains - fat-free or low-fat - limit intake of sweets
69
how does increasing soluble fiber intake help reduce the risk of CVS disease
- lowers LDL by inhibiting cholesterol & bile absorption in the small intestine
70
what is hypertriglyceridemia
- elevated blood triglycerides
71
list 5 dietary or lifestyle interventions to manage hypertriglyceridemia
- engage in regular physical activity - restrict alcohol intake - limit intake of refined carbs - limit intake of simple sugars
72
describe treatment of hypertriglyceridema in severe cases
- lifestyle changes paired w drug therapy & very low fat diet
73
who is hypertriglyceridemia common in (3)
- DM - obesity - metabolic syndrome
74
what is metabolic syndrome
- group of conditions that occur together to increase a person's risk of other health problems
75
what are examples of conditions that are included in metabolic syndrome (5)
- insulin resistance - increased BG levels - abdominal obesity - abnormal blood cholestrol - high BP
76
what health problems does metabolic syndrome increase a person's risk for (3)
- heart disease - stroke - type 2 DM
77
what can cause metabolic syndrome (3)
- genetics - enviro - abdominal obesity
78
what are 2 common treatments for metabolic syndrome
- weight loss | - increased physical activity
79
describe how abdominal obesity can cause metabolic syndrome
- visceral fat triggers a number of metabolic changes which promote insulin resistance - release more fat into the blood increasing blood lipid levels & the kidney produces more VLDLs
80
obesity promotes insulin resistance. describe the effect of hyperinsulinemia and how that effects metabolic syndrome
- promotes sodium absorption in the kidneys - high FA levels prompt vasoconstriction - adipocytes produce angiotensinogen = elevated BP
81
how does metabolic syndrome contribute to heart disease?
through: - obesity - high LDLs - HTN - atherosclerosis - reduction in nitric oxide leading to reduced vasodilation - release of pro-inflammatory cytokines which increase oxidative stress
82
what is the treatment for metabolic syndrome
- correct abnormalities that increase CVD and diabetes risk
83
list some examples of treatment for metabolic syndrome
- weight loss & physical activity to improve insulin resistance, BP, and serum lipid levels - dietary & lifestyle modifications - treat hypertriglyceridemia - treat hyperglycemia - treat HTN - decrease sat & trans fat to treat the high LDL - meds
84
how can we control HTN
- reduce sodium intake
85
how can we control hyperglycemia
- reduce carb intake
86
how can we control hypertriglyceridemia
- reduce added sugar, refined grain, increase whole grains, and foods high in fiber
87
what is the diagnostic criteria for metabolic syndrome (5)
- high BP (> 130/85, or receiving meds) - high BG (>5.6, or receiving meds) - high TG (>1.7, or receiving meds) - low HDL (<1 in men, 1.3 in women) - large waist circumference (>102 in men, 88cm in women)
88
what are the DRI recommendations for dietary fats? what is it specifically for sat and trans fat?
- 20-35% energy from dietary fat - <10% from sat fats - keep trans fat low as possible
89
what are the benefits of lowering sat and trans
- helps reduce blood cholestrol --> which reduces heart disease
90
what is a benefit (?) of unsat fat
- reduces blood clotting
91
what is the DRI recommendations for polyunsat fats
- 5-10% from linoleic acid (omega 6) | - 0.6-1.2% energy from linolenic acid (omega 3)
92
what is the DRI recommendation for cholestrol?
- minimize intake within context of healthy diet
93
what are 3 things you can limit to lower dietary cholestrol intake
- eggs - shellfish - liver
94
what types of oils are recommended
- raw oil in nuts, avacados, and seafood
95
list 4 vitamins that are important sources of fat?
- A, E, D, K
96
list examples of solid fat food sources
- steak - candy - cheese - coconut - burger - most dessets
97
what are pros and cons of milk & yogurt products?
- rich in calcium & protein | - but also contain solid fats
98
describe fat in meats; what does loin mean' what about chicken?
- make up most of our solid fat source & major source of sat fat - labelled loin = fats trimmed off & are easily trimmable - chicken is very lean and has lower fat content (besides skin)
99
describe fat in veggies or fruit; what are the exceptions? what type of fat?
- contains little to no - avacado & olives are the exception - almost all fat in unsat
100
a diet rich in _____ (4) offers abundant vitamin C, folate, vit A, vit E, and dietary fiber ?? what is another benefit of this diet? (2)
- veggies - fruit - whole grains - legumes - proctects against disease by reducing sat fat, total fat, and increasing nutrients - provide valuable phytochemical that help defend against heart disease
101
what are fat replacers
- ingredients that replace some or all of the functions of fat & may or may not provide calories
102
what are some examples of fat replacers
- sugar - fibre - proteins - olestra
103
what is olestra
- fat replacer with similar structure to fat
104
what is the benefit of olestra
- human enzymes do not recognize Olestra & do not split the fatty acids from the sucrose ring = will pass thru the digestive tract and exit the body intact
105
how effective is low fat diets?
- findings indicate that it is not total fat intake that is to blame for higher rates of heart disease but rather the type of fat consumes
106
list 1 type of fat that supports good health; what type(s) is the big problem
- omega 3 = good | - sat, trans, problem
107
what type of diet is high in "good fats"
mediterranean
108
what type of foods are emphasized in mediterranean diets
fresh & whole foods: - crusty breads - whole grains - potatoes & pasts - veggies - legumes - feta & mozza - yogurt - nuts - fruit - some: fish, seafood, poultry, and eggs - little meat
109
what are benefits of olive oil
protects against heart disease: - lower blood clotting factors - BP - total and LDL cholestrol
110
what causes the effects of olive oil
- phytochemicals
111
what are the benefits of nuts
- contain few sat fats - abdundance of mono & polysat fats - provide fibre, veggies proteins, essential FA - have phytochemical that act as antioxidants
112
what is the benefit of fish
- contain high omega 3 | = promotes cardio health
113
what foods are highest in sat fats
- fatty meats - whole milk products - tropical oils (coconut)
114
what foods are highest in trans fat
- solid shortening | - margarine made from veggie oils

HNSC 2170 (9 decks)

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