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ch5 llipids nutr
| Question | Answer |
|---|---|
| saturated fats characteristics | molecular chains w/ hydrogen atoms and single bonds between carbon atoms |
| significant saturated fat food sources | red meat, full-fat dairy, processed, baked, and fried goos |
| significant unsaturated fat food sources | plant oils, avocados, nuts, fatty fish |
| 3 classes of lipids | triglycerides, sterols, phospholids |
| triglycerides | - most abundant lipid in our diet - storage form of fat in our bodies |
| sterols | - (cholesterol) the primary dietary sterol |
| phospholids | primary lipid in cell membranes |
| lipid role in body | energy fuel/storage, emergency reserve, cushion/insulation, cell membrane material |
| in the body, what compounds can lipids be converted to | hormones, bile, and vitamin D |
| fat role in food | nutrients, nutrient transport, concentrated energy source, sensory appeal, appetite stimulation, and satiety |
| satiety? | fats contribute feelings of fullness |
| unsaturated fats characteristics | one or more double bonds in carbon chains |
| relative consumption amounts of triglycerides | 95% of all dietary fats |
| relative consumption amounts of sterols | 160–400 mg |
| relative consumption amounts of phospholids | 2 to 8 grams per day, |
| bile definition | emulsifier from liver, absorption of fats/fat-soluble vitamins, eliminates metabollic waste |
| emulsifier in body purpose | break fats down into smaller droplets for easier digestion |
| saturation | whether or not all of the carbons (C) in a fatty acid are filled with hydrogen |
| monounsaturated (MUFA) | one desaturation (one double bond between 2 carbons) |
| polyunsaturated (PUFA) | more than one desaturation (more than one double bond between 2 carbons) |
| goal of lipid digestion | Bile emulsifies → pancreatic lipase breaks triglycerides→ monoglycerides + fatty acids + glycerol |
| lipid absorption (small fats ) | scfa/mcfa/glycerol -> blood -> hepatic portal vein -> liver |
| fatty acids | even numbered chains of carbon and hydrogen atoms |
| short chain fatty acids (SCFA) | < 6 carbons |
| medium chain fatty acids (MCFA) | 6-12 carbons |
| long chain fatty acids (LCFA) | >12 carbons |
| lipid absorption (large fats) | lcfa/monoglycerides → micelles → enterocytes → packaged for transport |
| lipid transport methods | chylormicrons, very low density lipoprotein (vldl), low density lipoprotein (ldl), high density lipoprotein (hdl) |
| very low density lipoprotein (vldl) method | liver -> tissues (TG) |
| low density lipoprotein (ldl) method | cholesterol delivery to tissues |
| high density lipoprotein (hdl) | picks excess cholesterol from tissues and brings them to the liver |
| chylomicron size + composition | largest & least dense, TG protein phospholipid composition |
| chylomicron role | transport dietary fats from intestines -> tissues, remains after 14h |
| VLDL size + composition | large & less dense, triglycerides fatty acid composition |
| VLDL role | transport liver-made triglycerides to tissues |
| What does VLDL become when it looses triglycerides in blood | LDL |
| LDL size + composition | medium, denser , mostly cholesterol w/ few TG composition |
| LDL role | Deliver cholesterol, TG, phospholipids to cells for energy, hormone synthesis, membrane building; |
| HDL size + composition | smallest, most dense, mostly protein composition |
| HDL role | picks cholesterol up from from cells to liver |
| high blood cholesterol causes | excessive saturated fat, lifestyle, liver overproduction of lipids (cholesterol, LDL, TG ) , and genetics |
| endogenous cholesterol | cholesterol made by liver |
| exogenous cholesterol | comes from food/diet |
| high triglyceride causes | excess sugar & calorie intake, liver VLDL overproduction |
| polyinsaturated fats (pufas) healthy bc | reduces LDL (bad cholesterol), supports essential functions, can lower triglycerides, anti-inflammatory |
| essential fats | polyunsaturated fats including omega-3 an omega-6 fatty acids that body can't self-produce |
| atherosclerosis | cholesterol accumulation in artery walls becoming plaque |
| atherosclerosis risk factors | heart attack and stroke |
| how to sub unsaturated for saturated fats | plaint oils over butter, fatty fish over red meat, nuts over chips, low fat over full fat |
| essential fatty acid (EFA) characteristics | polyunsaturated, make other essential fatty acids, benefit cardiovascular eye and brain health, facilitate absorption of fat soluble vitamins |
| deficiency effects | stunted growth, organ disorders, reproductive failure, neurological and vision problems |
| minimum rec of fat for essential fatty acid (EFA) | one teaspoon of fat |
| essential fatty acid (efa) food sources (fats your body can't make) | omega-6 and omega-3 |
| reason for omega-6 (larger) to omega-3 (smaller) ratios | compete for same enzymes and their actions contradict each other |
| what can unbalanced omega-6 to omega-3 ratio cause | inflammatory diseases (cancer, diabetes II, etc) |
| omega-3 food source | fatty fish, plant sources, oils |
| omega-6 food source | vegetable oils, nuts/seeds, meats and eggs |
| total fat recommended daily amount (RDA) | 20-35% daily calories |
| saturated fat recommended daily amount (RDA) | <10% daily calories |
| trans fat recommended daily amount (RDA) | low as possible |
| polyunsaturated fat recommended daily amount (RDA) | 5-10% daily calories |
| monounsaturated fat recommended daily amount (RDA) | 20% daily calories |
| omega 3 recommended daily amount (RDA) | 1.1–1.6 g/day |
| omega 6 recommended daily amount (RDA) | ~11–17 g/day |
| ketone production | energy demand high, carbs low, (like fasting), leftover acetyl-CoA from beta-oxidation makes ketone for brain, heart, and muscle energy |
| beta-oxidation | Free fatty acids (FFAs) converted into ATP though mitochondria. |
| lipolysis | Breaks down stored triglycerides into glycerol (can make glucose) and free fatty acids (FFA) for energy. |
| what types of cholesterol r associated w/ heart diesease | high ldl & low hdl cholesterol |
| Anti-inflammatory, thins blood, and lowers blood pressure | omega 3 effects |
| Pro-inflammatory, clots blood, and raises blood pressure | omega 6 effects |
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