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29 Cards in this Set
- Front
- Back
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Lipoproteins
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any of a group of soluble proteins that combine with and transport fat or other lipids in the blood plasma.
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Fiber - soluble and insoluble
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Undigested plant food
Body cannot break the bonds Insoluble fiber Cellulose Vegetables, fruit skins, corn bran, seed and nuts Move bulk through the intestines, promotes regularity Control and balance pH in the intestine – reduce colon cancer? Soluble fiber Pectin Lower cholesterol, regulate blood sugar (diabetes) Fruit, vegetable, rice bran, psyllium husk, flax seed Health Benefits: Promotes softer, larger stool and regularity Slows glucose absorption Reduces blood cholesterol Reduces heart disease Reduces hemorrhoids and diverticula |
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HDL and LDL cholesterol
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Low Density Lipoprotein (LDL)
Lowering LDL cholesterol Reduce dietary saturated fat and cholesterol Increase MUFA and PUFA Increase dietary fiber (soluble) Results in only minor changes in cholesterol High density lipoproteins (HDL) Efficient clearance of cholesterol Raise the HDL Physical activity At least 45 min./day, 4 days a week Avoid smoking Eat regularly Eat less total fat Moderate intake of alcohol increases HDL |
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Saturated fatty acids
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No double bonds
Solid at room temperature Animal fats (lard) Some plant oils (coconut, palm) |
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Mono and polyunsaturated fats
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Mono
one double bond Olive Oil (77%) Canola Oil (62%) Polyunsaturated : A fatty acid containing two or more carbon-carbon double bonds. To prevent spoilage/rancidity 1. store tightly covered 2. refrigerate 3. add antioxidants 4. hydrogenate: make saturated |
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Nutrients
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components of food that are indispensable to the body’s functioning.
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Carbohydrate digestion
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Break down big things into smaller things
Digestion of Carbohydrate in the Mouth Saliva contains amylase Starch is broken down to shorter saccharides Taste the sweetness with prolong chewing Proceeds down the esophagus Digestion of Carbohydrate in the Stomach The acidic environment stops the action of salivary amylase No further starch digestion occurs In the Small Intestine: Major site of digestion Pancreatic amylase is released Intestinal cells release enzymes Maltose + maltase -> glucose + glucose Sucrose + sucrase -> glucose + fructose Lactose + lactase -> glucose + galactose Monosaccharides are absorbed |
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Calories
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A measurement of energy
“the amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius” Kcal – 1000 grams of water by 1C Kcal = Calories on food labels |
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Body mass index
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Crude measure of body fat
weight (lbs) X 703 / height2 (inches) |
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Essential nutrients
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A substance that, when left out of a diet, leads to signs of poor health
Add back, reverses condition Specific biological function Body cannot make or cannot make enough |
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Omega 3 fatty acids
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Primarily from fish oil
Also found in canola or soybean oil Recommend intake of ~2 servings of fish per week DHA, EPA (Omega-3) decrease blood clotting reduces heart attack excess may cause hemorrhagic stroke large amounts may decrease inflammation pain with rheumatoid arthritis |
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Trans fats
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A form of an unsaturated fatty acid, usually a monounsaturated one when found in food, in which the hydrogens on both carbons forming that double bond lie on opposite sides of that bond, rather than on the same side, as in most natural fats. Stick margarine, shortenings, and deep fat-fried foods in general are rich sources.
Trans fat is the common name for unsaturated fat with trans-isomer (E-isomer) fatty acid(s). Because the term refers to the configuration of a double carbon-carbon bond, trans fats may be monounsaturated or polyunsaturated but never saturated. Dangers: Increases risk for heart disease Raises blood cholesterol Current intake is~3% of total kcals Now on food labels Limit use of: hydrogenated fats deep-fried foods high fat baked goods non-dairy creamers |
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Hunger and appetite
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Hunger: Physical biological drive
Appetite: Psychological drive Satiety: Regulated by the hypothalamus Feeding centers Meal size and composition Hormones Endorphins, cortisol – Increase hunger Serotonin, cholecystokinin – Produce satiety |
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Nutrient density
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Comparison of vitamin & mineral content to number of calories
Fat-Free Milk vs. Cola Milk has more nutrients |
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Energy density
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Comparison of calorie content to weight of food
Salads are low in energy density |
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RDA
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“Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender”---- the Food and Nutrition Board of the National Academy of Sciences
Meets the needs of ~97% of all individuals Set ~20% above what an average person needs Accommodates for people with higher needs RDAs, by definition, are generous allowances Set for only 19 nutrients Improvement in health are not expected if consume more than the RDA amounts Goal is to eat close to the RDA amounts Short term deficiencies appear harmless AI – Adequate intake EER – Estimated energy requirements UL – Upper level DV- Daily Value |
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Mono and disaccharides
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Mono:
Monosaccharides are the simple sugar units (mono means one) that serve as the basic unit of all carbohydrate structures. The most common monosaccharides in foods are glucose, fructose, and galactose Carbohydrates include simple sugars: 6 carbon sugars glucose fructose galactose 5 carbon sugars ribose deoxyribose Disaccharides Disaccharides are formed when two monosaccharides combine (di means two). The disaccharides in food are sucrose, lactose, and maltose. All contain glucose. Common disaccharides include: Sucrose = Glucose + Fructose Lactose = Glucose + Galactose Maltose = Glucose + Glucose “Simple sugars” Maltose (Gluc + Gluc) Fermentation Alcohol production Sucrose (Gluc + Fruc) Sugar Lactose (Galactose + Gluc) Milk products |
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Fat digestion
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~95% of fat consumed is absorbed
Problems: 1.Triglycerides are large 2. Water and fat do not mix Digestion of Fat in the Stomach Gastric lipase works only in an acidic environment Gastric lipase acts on triglycerides containing short & medium chain fatty acid Longer fatty acid chain is not affected by the stomach Digestion of Fat in the Small Intestine Primary site of fat digestion CCK stimulates pancreas to release pancreatic lipase Pancreas release lipase Bile acid emulsifies digested fat Fat is broken down to monoglycerides and fatty acids |
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Lactose intolerance
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Reduction in lactase
Lactose is undigested and not absorbed Lactose is metabolized by large intestinal bacteria causes gas, bloating, cramping, discomfort |
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Insulin and glucagon
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Insulin:
: A hormone produced by the pancreas. Among other processes, insulin increases the synthesis of glycogen in the liver and the movement of glucose from the bloodstream into body cells. Released when blood glucose is high Promotes glycogen synthesis Increases glucose uptake by the cells Reduces gluconeogenesis Net effect: lowers the blood glucose Glucagon: A hormone made by the pancreas that stimulates the breakdown of glycogen in the liver into glucose; this ends up increasing blood glucose. Glucagon also performs other functions. Release of glucose from liver stores, release of fat from adipose tissue Breakdown glycogen Enhances gluconeogenesis Net effect: raises blood glucose |
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Glycogen and starch
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Starch:
3,000 or more monosaccharides bound together Starch Amylose--straight chain polymer Amylopectin--highly branched polymer Glycogen: Storage form of CHO for animals and human Structure similar to starch More sites for enzyme action Found in the liver and muscles |
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Essential fatty acids
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Body can only make double bonds in certain locations of a fatty acid
Needed for immune function, vision, cell membrane, and production of hormone-like compounds |
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Omega 6 fatty acids
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Found in vegetable oils
Only need ~ 1 tablespoon a day Arachidonic acid (Omega-6 ) increase blood cot increase inflammatory responses |
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Triglycerides
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95% of lipids in foods & bodies
Glycerol linked to three fatty acids |
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Food Label
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Product name
Manufacturer’s name and address Uniform serving size Amount in the package Ingredients in descending order by weight |
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Hyperglycemia:
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an excess of glucose in the bloodstream, often associated with diabetes mellitus
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Hypoglycemia:
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deficiency of glucose in the bloodstream
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Blood Glucose Control: Liver and pancreas
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Role of the liver
Regulates glucose that enters bloodstream Role of the pancreas Release of insulin when glucose is high in the blood Release of glucagon when glucose is low in the blood |
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Role of Lipids
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Energy stores
Muscle fuel Emergency reserve Padding Insulation Cell membranes Raw materials – vitamins, hormones |
