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Nutrition chp 5 + 6
Nutrition chp 5
| Question | Answer |
|---|---|
| What is the chemical makeup of simple carbs | carbon, hydrogen, and oxygen |
| monosaccharide | - single sugar (fructose, glucose, galactose) - fruits and honey |
| polysaccharide | - 10+ sugars (starch, glycogen, fiber) - grains and meats |
| oligosaccharide | - 3-10 sugars (raffinose, stachyose) - beans and legumes |
| disaccharides | - 2 monosaccharides (sucrose - glucose + fructose) - table sugar and dairy |
| alpha bonds | digestible by humans- easy energy |
| beta bonds | humans lack enzymes to break down- fiber |
| amylose | linear form of starch |
| amylopectin | branched form of starch |
| soluble fiber | dissolves in water, fermented by gut bacteria- lowers cholesterol and glucose |
| insoluble fiber | does not dissolve in water- adds bulk to prevent constipation |
| functional fiber | added to food |
| dietary fiber | naturally occuring |
| adequate intake of fiber | men- 38g/day women- 25g/day |
| What can occur when too much fiber is consumed? | bloating and gas |
| diverticula | small pouches in the colon wall |
| diverticulitis | means you have diverticula, but they are not inflamed |
| How do you treat diverticula? | diet changes, medications, hydration, |
| sugar alcohols | carbohydrates that taste sweet but are only partially absorbed; ex- sorbitol, mannitol, xylitol |
| non-nutritive sweeteners | very sweet compound that provide little to no calories because the body does not metabolize them for energy; ex-aspartame, sucralose, saccharin, Acesulfame-K |
| What are the primary functions of carbohydrates? | source of energy, prevents gluconeogenesis, prevents ketosis, provides fiber, stores as glycogen |
| Where is insulin made? | pancreas |
| What is ketosis and what conditions lead to the onset of ketosis | ketosis is a metabolic state in which the body breaks down fat for energy and produced ketones bodies b/c there is not enough glucose. Caused by low-carb diets, starvation, uncontrolled diabetes |
| Diabetes Mellitus | most common in adults over 45 who are overweight and have low physical activity, the most common type is type 2 which is caused by insulin resistance, symptoms include frequent urination, excessive thirst, increased hunger, slow wound healing |
| treatment for diabetes | lifestyle changes like diet and exercise, insulin therapy, and regular blood glucose monitoring |
| What are consequences of a high sugar diet? | weight gain, increased risk of type 2 diabetes, high risk of heart disease, tooth decay, fatty liver, blood sugar spikes and crashes |
| gluconeogenesis | process of producing glucose from non-carbohydrates sources when the body does not have enough carbs available |
| Which hormones suppress/initiate | initiate- glucagon, cortisol, epinephrine suppresses- insulin |
| What are normal blood glucose ranges? | fasting- 70-100 mg/dL after meals- below 140 mg/dL |
| dietary guidelines recommendation of CHO consumption | carbs should provide 45-65% of total calories per day |
| Atkins diet | low-carb, high-protein, high-fat diet |
| hypoglycemia and treatments | when blood glucose drops below 70 mg/dL, treated by consuming fast-acting carbs |
| hyperglycemia and treatments | when blood glucose rises above normal levels, treated through insulin or medication adjustment, hydration, and exercise |
| define glycemic load and provide food examples for low v. high | measure that estimates how much a serving of food will raise blood glucose levels; low level foods include lentils, chickpeas, apples, oranges; high level foods include white bread, baked potatoes, watermelon |
| What enzyme is responsible for lactose intolerance? | a lack of the enzyme lactase causes lactose intolerance |
| What dairy products are low in lactose? | aged cheese, yogurt with live cultures, lactose-free milk, butter |
| lipids | composed of carbon, hydrogen, and a carboxyl group, serve as an energy source |
| saturated fatty acids | no double bonds, usually solid at room temp- can raise LDL which increases risk for cardiovascular disease |
| monosaturated fats | 1 double bond, usually liquid at room temp- can lower LDL, improves insulin sensitivity, associated with reduced risk of heart disease |
| polyunsaturated fats | 2+ double bonds, liquid at room temp, includes essential fatty acids- lowers LDL, provides essential fatty acids like omega 3 and 6 |
| triglycerides | main energy source- oils, butter, meat, nuts |
| phospholipids | cell membranes and emulsifiers- eggs, soy, liver |
| sterols | cholesterol, cell membranes- eggs, meat, plant sterols in nuts and seeds |
| short-chain fatty acid | quickly absorbed, soluble in water- butter dairy |
| medium chain fatty acids | digested faster than long-chain- coconut oil, palm kernel oil |
| long chain fatty acid | most common in diet, slower digestion- meat, vegetable oils, fish |
| cis-fatty acids | hydrogen atoms are on the same side of the double bond, naturally found in vegetables oils, nuts, seeds, and fish, can lower LDL cholesterol |
| trans-fatty acids | hydrogen atoms are on opposite sides of the double bond, sourced from partially hydrogenated oils, raises LDL and lowers HDL cholesterol, increases the risk for cardiovascular disease |
| What effect does hydrogenation have on fatty acids? | adds hydrogen to unsaturated fats to make them more solid, improves shelf life and texture, produces trans fats which are unhealthy for cardiovascular health |
| What makes alpha-linolenic acid (ALA) and linoleic acid an essential fatty acid? | because the body cannot synthesize them and they have to be obtained from the diet |
| omega 3 sources and health effects | flaxseeds, chia seeds, walnuts- anti inflammatory, cardiovascular protection, brain health |
| omega 6 sources and health effects | vegetable oils- pro inflammatory in excess, supports growth and skin health |
| conversion of ALA-EPE-DHA | ALA can be converted in the body to EPA, which is anti-inflammatory, and also DHA, which supports brain, retinal, and cardiovascular health |
| Mediterranean Diet | focuses on plant-based foods, healthy fats, and moderate protein- key component include olive oil, fruits, vegetables, whole grains, legumes, and nuts |
| phospholipids | structure- glycerol backbone, two fatty acids, phosphate group functions- major component of bilayer, allows fats and water to mix, transports lipids, signals molecules |
| What are some sources of lipids? | eggs, soybeans, liver, and peanuts |
| emulsifier mechanism | hydrophobic tail binds fat, hydrophilic head binds water, forming stable fat-water mixtures |
| What compounds are sterols a precursor for? | steroid hormones, bile acids, and vitamin D |
| cholesterol | component of cell membrane, sourced from animal-based foods |
| What is the recommended intake of cholesterol per day? | less than 300 mg/day |
| Is cholesterol essential in the diet? | no, it is not essential as the body can synthesize cholesterol in the liver |
| plant sterols | sourced from nuts, seeds, vegetable oils, and whole grains, help to lower LDL and supports heart health |
| AHA guidelines of fatty acid intake | total fat- 25-35% of total daily calories saturated fat- <10% of total calories trans fat- as low as possible |
| general diet trends in US | high intake of red meat, butter, cheese, added sugars, processed fast foods; low intake of fruits, vegetables, whole grains, and omega 3 fatty acids |
| Where does fat digestion begin and with what enzyme? | begins in small intestine and the enzyme pancreatic lipase plays a major role in the digestion |
| Where are triglycerides broken down and by which enzyme? | broken down in the small intestine by pancreatic lipase |
| Where are triglycerides absorbed? | primarily in the jejunum of the SI |
| How are fatty acids transported after absorption? | short and medium chain- go from the portal vein to liver long chain- go from chylomicrons to lymph, bloodstream, then tissues |
| Where are digestive enzymes produced and secreted from? | produced- salivary glands, stomach, pancreas, SI secreted- saliva, gastric glands, pancreatic duct, disaccharides and peptidases |
| chylomicrons | dietary TG, transports dietary fat |
| VLDL | liver TG, transports endogenous TG from liver to tissues |
| LDL | cholesterol, delivers cholesterol to the tissues |
| HDL | cholesterol, removed cholesterol from tissues to liver |
| oxidation significance | transforms LDL from "normal" transport particle to a harmful, pro-inflammatory form |
| clearance receptor | prevents LDL buildup |
| scavengar pathway | leads to foam cell formation and fatty streaks, leading to atherosclerosis |
| lipoprotein levels | desired- <200mg/dL risk level- 200-239mg/dL |
| CVD risk factors | age, family history, genetics, diet, lipid levels, hypertension, smoking, physical inactivity, obesity, diabetes |
| plaque formation | LDL-oxidized-makes foam cells-forms plaque-ruptures-forms clot-blocks blood flow |
| stroke vs heart attack | stroke- interruption of blood flow to brain heart attack- interruption of blood supply to heart |
| effects of high intake of fat | increased LDL or lowered HDL depending on the fat consumed |
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