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Wellness- Chapter 8
Wellness Exam 3-MU
| Question | Answer |
|---|---|
| The science that studies the ACT and PROGRESS of eating and utilizing food substances and how the body uses it in health and disease | Nutrition |
| The set of metabolic pathways that construct molecules from smaller units such as using energy to construct components of cells such as proteins | Anabolism |
| The set of metabolic pathways which breakdown molecules into smaller units and release energy | Catabolism |
| The set of chemical reactions that occur in living organisms in order to maintain life by converting food into energy and building raw materials | Metabolism |
| The habit of eating usual food and drinks, including the kind and amount of food prescribed for each person | Diet |
| A chemical in food crucial to the body's growth, repair, maintenance, energy needs and other vital functions | Nutrient |
| Are substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs | Essential Nutrients |
| The number of nutrients available to us in food | 45-50 nutrients |
| The amount of heat it takes to raise the temperature of 1 liter (1kg) of water 1˚C; commonly referred to as "calorie" | Kilocalorie (Kcal) |
| 1 gram yields 4 calories (two nutrients) | Carbohydrates and Proteins |
| 1 gram yields 9 calories | Fat |
| Do not contain heat or provide calories and include: Vitamins (13 kinds) Minerals Water | Non-energy Producing Nutrients |
| Organic compounds made up of chemical units called amino acids that contain carbon, hydrogen, oxygen, and nitrogen | Proteins |
| Foods that supply all the essential amino acids in adequate amounts such as: meat, fish, poultry, eggs, milk, cheese, and soy | Complete Protein Sources |
| Foods that supply most BUT NOT ALL essential amino acids such as: plants including: legumes, grains, seeds, and nuts | Incomplete Protein Sources |
| Based on body weight, about how much grams/day of protein do MEN need | 55-60 g/day |
| Based on body weight, about how much grams/day of protein do WOMEN need | 45 g/day |
| Adequate daily intake of protein is about how many grams per kilogram of body weight | 0.8 g/kg |
| Recommended Daily Allowance (RDA) of protein intake is about what percent of the total daily intake of calories | 10-15% |
| Essential in small amounts; they are key regulators of body process such as the maintenance of blood pressure and the progress of a healthy pregnancy | Lipids (fats) |
| A fat with no carbon-carbon double bonds; usually solid at room temperature; found primarily in animal foods, and palm and coconut oils | Saturated Fat |
| A fat with one carbon-carbon double bond; usually liquid at room temperature; found in certain vegetables, nuts, and vegetable oils | Monounsaturated fat |
| A fat with two or more carbon-carbon double bonds; usually liquid at room temperature; found in certain vegetables, nuts, and vegetable oils, and in fatty fish | Polyunsaturated fat |
| Are produced when the end most double bond of a polyunsaturated fat occurs; found primarily in non-shell fish, especially in sockeye salmon, mackeral, flounder, and tilapia | Omega 3 |
| Are produced when the endmost double bond of a polyunsaturated fat occurs six carbons from the end of the fatty acid chain; found primarily in certain vegetable oils, especially in corn, canola, soybean, walnut and cotton seed oils | Omega 6 |
| essential to good health, but needed is small and measured amounts; a fat-like waxy compound that occures in bile, blood, brain, nerve tissue, liver and other. | cholesterol |
| The liver produces what percentage of our cholesterol needs (genetically controlled) | 15% |
| The "bad" kind of cholesterol; it contains 25% protein and 45% cholesterol; high level is linked to heart disease and stroke | Low-Density Lipoprotein (LDL) |
| The "good" kind of cholesterol; less than 35mg/dl is considered to be too low | High-Density Lipoprotein (HDL) |
| primary function is to supply energy to body cells; some cells, such as those in the brain, nervous system, and blood use these only for fuels; during high-intensity exercises, muschles get most of their energy from this | carbohydrates |
| Contain one or two sugar units in each molecule; found naturally in fruits and milk and added sugar to many other foods; the include: sucrose, fructose, maltose, and lactose | Simple Carbohydrates |
| Consist of chains of many sugar molecules; found in plants, especially grains, legumes, and tubers; they include: startches and most types of dietary fiber | Complex Carbohydrates |
| it can occur in about 30-45 minutes in stop-and-go sports, and depending on age and fitness levels | Glycogen Depletion |
| Fiber that dissolves in water or is broken down by bacteria in the large intestine; slows down the body's absorption of glucose and binds cholesterol-containing compounds | Soluble (Viscous) Fiber |
| Fiber that doesn't dissolve in water; makes feces bulkier and softer, helps prevent constipation and hemorrhoids | Insoluble Fiber |
| RDA intake of fiber range | 25-30 grams/day |
| A measure of how the ingestion of a particular carbohydrate affects blood glucose levels | Glycemic Index |
| Adequate daily intake of carbohydrates is about | 130 grams |
| Organic substances that facilitate (but do not cause) a variety of biological processes; must be obtained from food | Vitamins |
| Vitamins such as Vitamin A, D, E, and K | Fat Soluble Vitamins |
| Vitamins such as Vitamin C and the 8 B complex vitamins (thiamin, riboflavin, niacin, Vitamin B-6, folate (folic acid), vitamin (B-12) biotin, and pantothenic acid) | Water Soluble Vitamins |
| What are the vitamins (3) constantly lacking in the American Diet? | Vitamin A, C, B-6 |
| Chemical substances that can inhibit the oxidation of free radicals | Antioxidants |
| Inorganic substances that assist in a myriad of body functions such as regulation, growth, and maintenance of body tissues | Minerals |
| Those that the body needs in amounts exceeding 5 grams per day; include: Calcium, phosphorous, magnesium, sodium, potassium, and chloride | Macro-Minerals |
| Needed in the human body in amounts less than 5 grams/day; include: copper, fluoride, iodine, iron, selenium, and zinc | Minor (Trace) Minerals |
| Minerals commonly lacking in the American diet are | Iron, Calcium, Potassium |
| The chemical substance with chemical formula H2O; major component of cells and blood | Water |
| On a daily basis we loose about how many quarts of water | Two and a half quarts |
| The human body is composed of about how many gallons of water | 10-12 gallons of water |
| Potentially fatal disturbance in brain function that results when the normal balance of electrolytes in the body is pushed outside of safe limits by water; also known as: Hyponatremia "low blood sodium", Hyper-hydration, or water poisoning | Water Intoxication |
| Strict vegetarian diets exclude all animal products, including milk, cheese, eggs and other dairy products | Vegan |
| Diets exclude meat, poultry, fish, AND eggs but include dairy products only | Lacto-Vegetarian |
| Diet excludes meats, poultry, and seafood but INCLUDE eggs AND dairy products | Lacto-ovo-Vegetarian |
| Selectively eat certain types of meats | Semi-Vegetarian |
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leo7o9
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