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Nutrition overview for midterm

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Answer
Define Nutrition   show
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show 1-food is basic need of all humans 2-Foods provide E Nutrients,Other biologically active substances 3-Health problems related to nutrition originate within cells 4-“malnutrition” can result from both inadequate and excessive levels of nutrient intake  
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Define Food security   show
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Define Food Insecurity   show
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What is a calorie?   show
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What is a nutrient?   show
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show Fats Carbohydrates Protein Vitamins Minerals Water  
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What are carbohydrates?   show
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What are proteins?   show
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What are the 4 types of fats?   show
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How many vitamins?   show
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How many minerals?   show
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What are the energy nutrients?   show
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show chemicals needed for conversion of carbohydrates, proteins, and fats into energy   
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What are phyto-chemicals?   show
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show nutrient that must be supplied by the diet because the body cannot make sufficient amounts for survival  
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show Nutrients that can be manufactured by the body – but still have vital roles in body processes. Can be present in food, but are NOT required in diet  
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Does everyone need the same amount of nutrients?   show
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show Dietary Reference Intakes Recommended daily levels of intake that not only meet the nutrient needs of almost all healthy people (97-98%), but also promote health and help reduce the risk of chronic disease. Developed by US and Canada  
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What are Tolerable upper intake levels?   show
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show When the cell's need for nutrients differs from the amount supplied  
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What is a deficiency?   show
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Humans have ________ adaptive mechanisms to manage variations in nutrient intake   show
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Malnutrition is caused by x, y, z/   show
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Some groups are at a higher risk for being inadequately nourished than others. Name some   show
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Can poor nutrition cause disease?   show
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show Adequacy, variety, balance  
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show Foods that provide multiple nutrients in appreciable amounts relative to calories  
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show Foods that provide higher levels of calories relative to nutrient content  
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Are there good or bad foods?   show
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show True!  
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show Nutrient  
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show nutrients  
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X and Y are processes that make nutrients in foods available for use by the body.   show
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show secretions break down food into absorbable pieces vitamins and minerals are released!  
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How long is the digestive tract?   show
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Define ingestion   show
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Define digestion   show
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what are the 2 types of digestion?   show
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show the process by which the nutrients and other substances enter the circulatory or lymphatic system  
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show removal of any food stuff or nutrient that has not been absorbed in the intestine  
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show movement by the muscular components of the digestive tract; peristalsis-rhythmic wavelike contractions segmentation- forward and backward muscular action  
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show Enzymes  
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What secretes enzymes?   show
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What is an enzyme?   show
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Although there are over 100, what are the 3 primary enzymes for digestion?   show
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show chewing causes saliva to be released. saliva lubricates food to be swallowed saliva contains amylase and lipase Amylase starts breaking down starch lipase begins to break down fats  
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What function does the esophagus serve?   show
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show Releases few teaspoons of chyme into the small intestine until empty, high fiber meals pass more quickly  
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What are the intestines like? What are villi?   show
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show The small intestine  
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show Digestion complete when carbohydrates, proteins, and fats are reduced to smaller substances that can be absorbed, and when vitamins and minerals are released.  
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Water and sodium are absorbed where?   show
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What is the large intestine like? What is its function?   show
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show the end products of digestion are taken up by lymphatic and circulatory systems for distribution to cells of body.  
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This is absorbed into blood vessels.   show
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show carbohydrate and protein products  
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Define metabolism.   show
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What causes heartburn/gastro esophogeal reflux?   show
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show straining to pass hard, dry stools; slow movement of feces through colon  
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What is diarrhea? What causes it?   show
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What is vomiting/ reverse peristalsis?   show
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show production and release of gas from the lower intestinal tract  
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What causes lactose maldigestion?   show
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show chains of amino acids  
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show organic compounds, C, H, O, N  
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show Nitrogen  
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show 20 common. 9 essential. 11 nonessential  
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What are the 4 major functions of proteins?   show
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show 10-35% 50-175  
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show 45-65% 225-325g  
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What is the recommended range of total calories from fat? How many grams?   show
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show 70%  
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show Small intestine  
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show Nitrogen is removed from the amino acids then is excreted in the urine leading to greater water needs  
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What do you call a chain of amino acids? What can they do?   show
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show DNA directs protein synthesis and order of amino acids in chains, which determines type and function of protein formed  
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What is the denaturation of proteins? How can you do this in foods?   show
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show amount of protein in food and proportion of essential AA  
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Can individual amino acids be stored in the body? What happens if one or more AA is missing?   show
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What is a complete protein?   show
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show it is deficient in one or more essential AA  
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How can vegetarians get the protein?   show
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show high fat and low fiber  
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show beans & grains mixed with lean meats & low-fat dairy products  
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Protein foods are a good source of these 4 micro-nutrients.   show
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show lower strength for breathing, higher susceptibility for infection, abnormal organ functions, and death  
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show enough calories, not enough protein after child weaned from breast-milk, in sever alcoholics, swollen belly look  
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show insufficient calories and protein, aka protein-E malnutrition, skin and bones  
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show anorexia nervosa & diseases causing cachexia, Infection, diarrhea, and dehydration  
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show 45%, nausea, weakness, and diarrhea; diets very high in protein result in death after several weeks termed “rabbit fever”  
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show weak bones, kidney stones, cancer, heart disease, and obesity  
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show High intakes of individual amino acid supplements can harm health by disrupting protein synthesis Amino acid supplements: May cause loss of appetite, diarrhea, & GI upsets Increase workload of liver and kidneys, & likelihood of dehydration  
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show Only in combination with exercise and good diet, most athletes get enough through regular diet, may benefit 15 additional grams  
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Where do most carbohydrates come from?   show
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How are carbohydrates made?   show
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What organic compounds are Carbohydrates made of?   show
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How many calories/g do carbohydrates have?   show
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show Sparing protein, dietary fiber, sweetening agent  
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show 1) Simple sugars 2) Complex carbs (starches) 3) Total fiber  
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What are the 2 types of simple sugars?   show
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What are the 3 monosaccharides?   show
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show consist of 2 linked molecules sucrose (table sugar)= glucose+fructose maltose (malt sugar) = glucose+glucose lactose (milk sugar) = glucose+galactose  
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show Immediate energy source to all cells Converted into glycogen (limited store in liver(90g) muscle(150g)) Converted into adipose tissue (unlimited storage)  
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show controlling blood glucose levels, required for glucose uptake into cells enhances conversion of excess glucose to glycogen (glycogenesis) enhances storage of excess glucose to fat in adipose tissue  
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show a measure of the speed with which the carbohydrates in food are broken down to glucose (sugar) and enter the blood stream, causing a rise in blood sugar  
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show High- Glucose, white bread, baked potatoes, jelly beans Low-Fructose, xylitol, hummus, apples, all-bran cereal  
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What is the greatest source of sugar for a lot of people in the US?   show
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show similar! 4 cal/g and not a lot of other nutrients  
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How much sugar is ok? (%)   show
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Why is sugar bad?   show
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What does sugar do to your teeth?   show
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show Stickiness and frequent consumption of sugary/starchy foods increases tooth decay Eating sticky foods Eating sugary foods between meals Frequently sipping sweetened beverages Chewing sugary gum  
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What are baby bottle carries?   show
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show contain 4 calories per gram reduced absorption causes less dental caries may cause gas or diarrhea  
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What is aspartame? Teeth? Can you cook with it?   show
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show Sweet n' Low 100+ years  
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What is sucralose? Can you cook with it? Teeth?   show
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show Monosaccharides Disaccharides  
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What are the complex carbohydrates?   show
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Do people get enough fiber? How can you get enough? Do cooked foods have less fiber? Fast food?   show
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show Nope  
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show functional fiber dietary fiber total fiber  
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show Insoluble: full-feeling, help control post-meal glucose rises, prevent constipation Soluble: decrease fat/cholesterol absorption  
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show helps body function more efficiently lowers risk heart disease, colon cancer, obesity, constipation, hemorrhoids, diverticular disease lower blood cholesterol assists in blood glucose contro  
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show 25-40 g/d  
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show Yeppers beans, peas, lentils, fruits, oat bran, oatmeal, barley, corn, carrots, white potatoes  
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show nope Cellulose whole grains, unrefined cereals, vegetables, seeds, popcorn, nuts  
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What is diabetes?   show
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What are the 3 types of diabetes?   show
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show blurred vision, frequent urination, weight loss, infection, delayed wound healing, hunger/thirst, fatigue  
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Long term effects of diabetes: Number 1 killer of diabetics?   show
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What is pre-diabetes? What are some risk factors?   show
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show Weight loss/healthier food choices & more physical activity  
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What is insulin? What are some of its functions?   show
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show When cell membranes have reduced sensitivity to insulin, more insulin than normal is required to transport glucose into cells, leading gradually to elevated blood sugars Obesity, Low levels of physical activity, & Genetic predisposition  
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Who gets type 2 diabetes?   show
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show Weight loss alone improves Blood Glucose control (5-10%) Proper diet crucial Regular exercise program (150+minutes/wk) Medications/insulin if needed  
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What is type 1 diabetes?   show
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show Diets designed to match insulin doses to food intake, either by set meal doses or CHO counting, to keep BS in normal ranges Carefully planned meals are consumed in specific amounts Physical activity improves BG levels and insulin utilization  
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show Defined as abnormally low blood glucose levels Symptoms include irritability, anxiety, weakness, sweating, rapid heart beat and hunger True hypoglycemia is rare Often related to erratic eating patterns or inadequate intake  
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show 9!!!! (super energy dense)  
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show Essential fatty acids, fat-soluble vitamins, phytochemicals  
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show Raise blood cholesterol  
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What does excessive fat intake promote?   show
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show Unsaturated fats!  
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show Insoluble  
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What are the 3 lipid groups?   show
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What is the structure of a triglyceride? What are the 2 essential fatty acids? They are ____ soluble?   show
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What are the 4 fat soluble vitamins?   show
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How do fats contribute to food flavors, and hunger?   show
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What do fats do for cell membranes?   show
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show adipose tissue, Energy 3500 calories/lb  
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Excess calories from protein and carbohydrates are converted to triglycerides and stored in the body as ______-   show
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What do fats do for the organs?   show
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show C molecules have as much H as possible Solid at room temperature  
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show C molecules don't have as much H Liquid at room temperature Plant foods are the source  
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show Mono=1 C bond is unsaturated Poly=multiple C bonds unsaturated  
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show An Omega 6 essential fatty acid, that Americans consume a lot of  
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show An Omega 3 essential fatty acid (DHA/EPA) Found in walnuts, flaxseed, canola oil, and soybeans Best sources are marine oils due to content of DHA and EPA  
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What does regular consumption of Omega 3 fatty acids lead to?   show
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What does the hydrogenation of fats do? Where can you find these?   show
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show Trans fatty acids raise blood cholesterol levels more than any type of fat Trans fat comes from hydrogenated vegetable oils More stable/longer shelf life  
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When did the FDA require that the Nutrition Fact Panel list trans fat?   show
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Where is cholesterol found?   show
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Where does cholesterol come from?   show
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show No, b/c the liver produces it  
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Where is cholesterol found? What does it do?   show
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show Nope  
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show Imitate taste, texture, and cooking properties of fats with fewer calories When used in food products reduces total fat content of food item/overall diet  
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show A synthetic fat, with a different configuration from triglycerides, not digested or absorbed by body dramatic caloric reduction in food products when used as fat replacer sensory qualities of fat heat stable  
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What diseases do fat contribute to?   show
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show : smoking, sedentary lifestyle, stress, diabetes, elevated cholesterol, hypertension, obesity (central adiposity) Unmodifiable: age, family history, gender (male)  
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show HDL- good cholesterol LDL- bad cholesterol  
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show Primary carrier for cholesterol in the blood Associated with increased risk for heart disease Elevated levels injure arteries and promote plaque formation/progression of CHD  
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show Associated with reduced risk for heart disease Plays a role in transporting cholesterol away from arterial walls  
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show LOW  
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show Eat more fish  
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What is a good cholesterol intake per day?   show
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show chemicals in food required in small amounts for normal growth and health, chemical substances that have specific metabolic functions  
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show Nope  
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What do adequate vitamin intakes protect people against?   show
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Every vitamin has a range of intakes where it functions best. T/F   show
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show Impairs the body's functioning  
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What is the best strategy for boosting your vitamin intake?   show
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show 14 have been discovered  
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show Water or fat soluble  
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show activating enzymes (serving as co-enzymes) in the conversion of macronutrients in to energy  
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What is a co-enzyme?   show
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Are vitamins considered essential nutrients?   show
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show A, E, D, K  
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Because fat soluble vitamins are not soluble in water, they require what for digestion?   show
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show in fatty tissues and the liver  
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show Yes, they can be toxic  
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What do fat soluble vitamins generally do in the body?   show
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Does it take longer for fat soluble or water soluble vitamin deficiencies to develop?   show
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What vitamins are water-soluble?   show
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show serve as co-enzymes  
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How do water soluble vitamins travel in the body?   show
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show through the kidneys in urination  
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show a small amount  
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show pregnancy, lactation, growth, fevers, injury, surgery, and alcoholism  
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How long does it take for a water soluble vitamin deficiency to develop?   show
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What do you need vitamin A for?   show
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show A- Animal foods, b-carotene-Brightly colored orange, yellow, and green vegetables/fruits, fortified skim milk.  
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How can you get vitamin D?   show
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What are the vitamin D functions?   show
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What are risks of vit D deficiency?   show
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What is the main function of vitamin E? What disease can it help prevent?   show
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show not often  
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show plants, most from nut and seed oils  
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show blood clotting  
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show uncontrolled bleeding (hemorrhage)  
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show Dark green leafy vegetables (spinach) and liver Produced by bacteria in the intestines  
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What are your 10 water soluble vitamins?   show
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What is the main function of Thiamin(B1)?   show
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show Beriberi  
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show Energy metabolism  
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Can you have a riboflavin toxicity?   show
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What is a major source of riboflavin? How can it be destroyed?   show
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What are the main functions of niacin?   show
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What is the deficiency disease associated with niacin?   show
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show high protein foods  
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What is folate for?   show
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What is the deficiency disease associated with folate?   show
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show leafy greens, fortified grains  
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show 400 micrograms of folic acid before and in pregnancy prevents about 2/3 of cases of neural tube defects in newborns  
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What are neural tube defects?   show
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show new cell synthesis  
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Who needs B12 supplementation?   show
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Where do you find vitamin B12   show
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show Pyridoxine  
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show amino acid synthesis and metabolism  
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show chronic alcohol abusers  
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What is the function of pantothenic acid?   show
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When did Choline become classified as a B vitamin?   show
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show transport and metabolism of lipids  
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show Collagen synthesis, antioxidant, enhances iron absorption  
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show Scurvy  
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show citrus fruits, vegetables and fruits  
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show Pregnant/lactating women (folate/iron) Women with heavy bleeding (iron) Women of childbearing age (iron, folate, calcium) Smokers (B vit/C) Alcoholics (B1, Folate, B6, C) Vegetarians (calcium, iron, zinc, vitamin B2 and B12, vitamin D)  
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Who should take a multivitamin?   show
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If taking multi-vit, what % DV should you take?   show
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What vitamins serve as antioxidants?   show
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show can prevent/repair damage to cells caused by free radicals by stabilizing oxidized molecules  
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show a nutrient that can be converted into another nutrient  
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show indicate levels of intake from foods, fortified foods, and supplements that should not be exceeded  
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show 15 and water  
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show hydration, temperature control, transport, & removal of waste products, medium for chemical reactions  
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show Water  
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show water  
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How much of an adult body is water by weight?   show
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How much water in: Blood, tissues, bone, fat cells?   show
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show enough to replace losses from urine, sweat, stool, respiration  
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What happens to the thirst sensation with age?   show
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When do you need extra water?   show
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show check your weight before and after an activity  
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How much can strenuous activity increase your water needs by?   show
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show 70-90% in fruits/veg 50-70% in meats  
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HOw much water do physically inactive people need?   show
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How much fluid is needed from liquids for men? Women?   show
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How many cups of water per day is associated with a reduced risk of bladder, breast, & colon cancer and kidney stone formation ?   show
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show nausea & dizziness lightheadedness & headache fast heart rate increased body temperature fatigue & impaired mental focus dry sticky mouth unable to produce tears dry skin low urine output; darker color  
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show kidney failure and even death  
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What causes hyponatremia?   show
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Where is water intoxication documented?   show
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show 3%  
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Who is responsible for the safety of the public water supply in the US?   show
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show Local water utilities  
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Is bottled water superior? Who regulates it?   show
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What is hard water?   show
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show naturally or filtered low in minerals  
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show 15  
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The bioavailability of minerals depends on what?   show
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What do charges do for minerals?   show
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show stimulating muscle contraction & nerve impulse propagation help maintain adequate water balance in body assist in acid-base balance act as cofactors  
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Minerals can serve as cofactors, what does that mean?   show
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Can mineral charges be a problem?   show
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What is the function of the mineral K?   show
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show irregular heart beat  
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show bananas, potatoes, tomatoes, oranges, milk & milk products  
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show component of bones and teeth  
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show milk & milk products, meats, seeds & nuts  
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What is the function of fluoride?   show
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show Water supply, not removed by filters  
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show discoloration of teeth and bones  
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show growth, taste, smell, hearing, immune function, carbohydrate metabolism more than 200!!!  
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show Component of thyroid hormone that help regulate energy production & growth  
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show goiter, inland  
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What is the function of Calcium?   show
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What is remodeling? How often are they completely replaced?   show
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How long do bones develop and mineralize?   show
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show decreased osteoporosis risk  
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How can you increase your bone mass before age 30? How can you preserve it?   show
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What does vitamin D?   show
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show Dairy products Soy milk Tofu Kale, broccoli, & bok choy Calcium-fortified foods Daily calcium intake needs: 1-1.3 grams or 1000 to 1300 milligrams (mg)  
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1/2 of females in the US consume this much calcium a day?   show
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What contributes to decreased milk and calcium consumption?   show
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How many men/women are affected by osteoporosis?   show
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What are non changeable osteoporosis risk factors?   show
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show Ca deficiency, smoking, excessive alcohol, ovarectomy before 45, inactivity, Vit. D deficiency  
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Can you consume too much Ca?   show
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What is the main function of iron?   show
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show Heme-iron sources *higher bioavailability Non-heme-plant sources  
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show liver, red meat, dried beans, fortified cereals, raisins, & prune juice Cooking foods in iron & stainless steel pans can provide significant source of iron  
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What can improve iron absorption?   show
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What protects from iron absorption and deficiency?   show
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What are some signs of iron deficiency?   show
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show paleness, exhaustion, rapid heart rates  
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What about excess iron?   show
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show – an inherited disorder resulting in over absorption of iron  
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What was a major change in the 2010 Dietary Guidelines?   show
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show for heart disease, kidney failure, stroke, & myocardial infarction increase with age  
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show < 120/80 mm Hg (millimeters of mercury)  
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show 90% called essential hypertension Risk factors for hypertension : Age & family history High sodium diet, obesity, physical inactivity, excess alcohol consumption, low fruit & vegetable consumption  
🗑
show Reduction in salt intake, weight loss, and physical activity improve blood pressure  
🗑
What are the recommended sodium intakes?   show
🗑
How many mg of sodium in one teaspoon of salt?   show
🗑
show Dietary Approach to Stop HTN (DASH) diet based on vegetables, fruits, low-fat dairy products, whole grains, poultry, & fish  
🗑
show Don't add salt to foods; use spices and lemon juice instead Consume fresh/frozen fruits & vegetables no-salt-added canned foods Select low-sodium foods (check food label) Avoid high-salt processed foods including salad dressings, pickles, canned soup  
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show Nope, older people have lower sensitivity to salt  
🗑


   

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