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78 Cards in this Set
- Front
- Back
why do we need omega 3 and 6 fatty acids? |
Immunity, vision, hormone like compounds, cell membrance |
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where else can you find omega 3 & 6 fatty acids? |
MOSTLY IN FISH. canola, walnuts, flax seeds, mussels, crab, shrimp, soybean oil |
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how to get sufficient omega 3 fatty acids? |
2 servings of fish per week |
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difference between omega 3 and omega 6? |
double bond in carbon is in 3rd and 6th carbon from the omega end |
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WHERE IS OMEGA 6 FATTY ACIDS FOUND? how much do we needa day? |
VEGETABLE OILS. 2-4 spoonfuls |
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Health Effects of omega 3? |
decrease blood clotting reduce heart attack decrease inflammation excess may cause stroke* |
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health effects of omega 6? |
increases blood clotting? increases inflammatory responses increase risk of cardio disease |
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hydrogenation is.....? |
adding hydrogen to an UNSATURATED fatty acid
e.g.
vegetable oil -> margarine unsaturated -> saturated |
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difference between unsaturated fats and saturated fats? |
saturated fats have a longer shelf life, improved cooking properties. |
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What are the drawbacks of Hydrogenation? |
PRODUCES SAURATED AND Trans fatty acids!!!!!
DIET HIGH IN SATURATED FAT LINKED TO CARDIOVASCULAR DISEASE
TRANS FATTY ACIDS INCREASES LDL CHOLESTEROL (BAD CHO) DECREASES HDL CHOLESTEROL (GOOD CHO) |
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Where can we find trans fatty acids? |
Fast food, margarine, partially hydrogenated vegetable oil, CHIPS, baked goods. BAKED GOODS. |
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What are lipoproteins? |
Vehicles that help move fat around the body. Fat and cholesterol hidden inside. |
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Where is LDL AND HDL made? |
Liver. |
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What is HDL's role? |
Picks up cholesterol from dying cells and other sources and transfers cholesterol directly back to the liver. |
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What are the benefits of having a high HDL level? |
Removes cholesterol from the bloodstream and reduces the risk of cardiovascular disease. |
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What is LDLs role? |
Transports cholesterol in blood to tissues (Arteries) |
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Why are mediterranean diets awesome? |
Low in saturated fat
HIGH IN MonoUNSATURATED FAT HIGH IN FIBER AND CARBOHYDRATES HIGH IN ANTIOXIDANTS |
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How does meat consumption compare between US and Mediterranean? |
US - 1/2 pound/day Mediterranean - 1/2 pound/week
red meat is rarely eaten!!!!!!! |
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What is the wine consumption like for mediterranean diets? |
1-2 drinks per day? - increase HDL
however,
more than 2 drinks a day increases risk of breast cancer and other diseases.
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How to incorporate mediterranean diet? |
increase legumes in diet replaces saturated fat with monounsaturated smaller MEAT PROPORTIONS increase your activity levels DRINK 2 GLASSES OF WINE BRO |
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What is lactose intolerance? and symptoms? |
Inability to digest LACTOSE due to alck of lactase. Nausesa, diarrhea, abdominal pain, gas. |
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How to treat lactose intolerance? |
avoid dairy, use lactase tablets.
consume alternative calcium sources: OJ with calcium
soy milk
canned fish |
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what is diabetes? Define hyperglycemia and hypoglycemia. |
Inability to control blood glucose levels.
HYPERglycemia - HIGH blood glucose levels
HYPOglycemia - LOW blood glucose levels
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Common symptoms of diabetes? caused by high blood glucose levels |
EXTREME HUNGER WEIGHT LOSS EXTREME THIRST EXCESSIVE URINATION BLURRED VISION SLOW HEALING FREQUENT INFECIONS |
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Complications of diabetes? **** |
blindness heart disease kidney failure AMPUTATION |
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Name the two types of diabetes? |
INSULIN DEPENDENT (TYPE 1) NON-INSULIN DEPENDENT (TYPE 2) GESTATIONAL |
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How does type 1 diabetes occur? |
Viral infection or allergic reaction damages pancreas - no longer makes insulin. |
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treatment of type 1 diabetes? |
insulin shots, exercise, diet. |
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how does type 2 diabetes occur? |
MORE COMMON especially in overweight people, pancreas makes insulin but it doesnt work properly. |
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treatment for type 2 diabetes? |
weight loss exercise medication to increase body ability to use insulin insulin injections (some cases) |
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How to manage diabetes? |
consistent meals. portion control low fat - lowers risk for cardiovascular disease consistent carbohydrates - helps maintain normal blood glucose levels
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what is gestational diabetes? |
diabetes during pregnancy, disappears after birth, increased risk of developing type 2 diabetes. occurs more frequently in obese mothers. |
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What is Olestra? Benefits and properties? |
Made from sucrose polyester, cannot be disgested must be excreted. 0 calories, may cause diarrhea LOSE FAT SOLUBLE VITAMINS WHEN EXCRETED. |
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what are plant stanol esters? |
Derived from plant stanols + vegetable oil.
Reduces blood cholesterol -not absorbed -block absorption of cholesterol
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drawbacks of plant stanol esters |
cost 3-4 times the price of margarine still high in fat |
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What is a far vegetarian? |
No red meat will eat poultry, fish, eggs and milk grains fruits and vegetables
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Lacto-ovo vegetarian |
no meat allow milk and eggs |
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lacto vegetarian? |
no meat or eggs allow MILK |
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vegan |
allow vegetables, fruit, grains, legumes and nuts |
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benefits of vegetarian diet |
decreased risk of CVD and diabetes type 2 diet low in saturated fat high in fiber and antioxidants. |
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vegetarianism concerns? |
B12.
FOUND IN ANIMALS. DEFICIENCY CAUSES ANEMIA found in soy milk
Vitamin D
found in milk and sunlight fortified in soy milk and cereals
calcium
high in milk plant sources - kale, broccoli and beans fortified foods
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What is Protein Energy Malnutrition? (PEM) |
children 6-18 months who consume low energy low quality protein foods |
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setbacks to PEM? |
stunted brain development decreased antibody production decreased growth rate increased infections learning impairment edema - fluid accumulation in tissues |
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treatment of PEM? |
Intravenous Fluids. Electrolyte replacement ( sodium and potassium) low fat, high carbohydrate, high protein foods, skim milk fat is introduced later, protein is needed to transport fat around body (protein must be replaced before fat can be introduced) |
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reasons for PEM? |
war water pollution water shortages global warming loss of food producing land |
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What is dietary fiber? |
indigestible form of starch. body cannot break the bonds, does not provide energy
insoluber fiber. - cellulose, hemicellilose, lignin
soluble -gum, pectin, mucilage
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where can soluble fiber be found? where can insoluble fiber be found? |
mainly in juice and vegetables.
drier plant foods - nuts, barley, grains and all vegetables. |
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why is fiber awesome? |
promotes feeling of fullness little calories
promotes bowel regularity, easy to pass motion.
prevents - constipation, hemorrhoids, diverticulosis. |
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advantages of soluble fiber |
slows glucose absorption better blood glucose regulation helpful for diabetics |
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too much fiber leads to.... |
dehydration - fiber absorbs water decrease uptake of minerals, iron zinc and calcium affected. indigestion for children |
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What is insulin? when is it produced? How does it affect us? |
Hormone made in pancreas.
Produced when glucose levels are high, after a meal.
Assist cells in drawing glucose out of blood - lowers blood glucose levels
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What is glucagon?
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Hormone made in pancreas.
Stimulates liver to release glucose from glycogen.
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where are mono unsaturated fats found? |
1 carbon double bond!
olive oil, canola oil, olives, avocado |
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Name some sugar alcohols. What happens when you consume too much? |
Mannitol, sorbitol, xylitol. 4kcal/g do not produce tooth decay high amounts cause diarrhea |
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what does it mean when food is organic? |
No synthetic fertilizers, pesticides or herbicides used on land for the last 2-3 years. |
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what is irradiation? |
the process of exposing food to gamma rays
a) prevent ripening, sprouting ( increasing shelf life)
b) kills molds, insects and bacteria
no health risks or danger to workers minor nutrient loss.
spices, chicken, grains, fresh fruit and medical supplies. |
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where is glycogen stored? |
glycogen is a polysaccharides
LIVER AND MUSCLES! |
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what is glycogen? |
storage form of carbohydrate for animals and human |
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what are some functions of cholesterol? |
Essential component of cell membrane produced by liver found ONLY in animal products forms important hormones -estrogen, testosterone, vitamin D precursor to bile acids not an essential nutrient (body produces some) |
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sources of saturated fat? |
butter lard fat in meat (Solid fats) coconut oil |
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complete proteins |
contain all 9 amino acids |
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what are incomplete proteins |
missing one or more of the essential amino acis |
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what are the 9 essential amino acids? |
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. |
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what is a phospholipid? |
its a lipid with a phosphate compound. |
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what is an allergy? |
immune response to a foreign protein. |
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what is a food intolerance |
inability to digest a certain food component
watermelon seeds in yr poop |
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food sensitivity? |
a mild reaction to a substance in food
chilli makes u sweat bro |
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anaphylactic shock |
a severe allergic response that can be fatal. |
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symptoms of food allergies |
coughing sneezing nausea vomiting diarrhea hives other rashes |
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common foods
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nuts shellfish milk eggs soybeans wheat fish |
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what is the Food Allergen Labeling and Consumer Protection Act? |
Manufacturers must clearly identify presence of major food allergens |
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what are some examples of high protein/low carbohydrate diets? |
ZONE ATKINS SUGAR BUSTERS |
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what is the theory behind high protein/low carbohydrate diets? |
too many carbohydrates lead to increased insulin which increases fat stores |
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what is the high protein/low carbohydrate diet? |
HIGH in fat and protein LOW in carbohydrate. |
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What are some downsides to the high protein/low carbohydrate diet? |
Unhealthy weight loss - no carbs
Harm to GI tract - colon cancer and constipation, no fiber
Fatigue -ketones produced from metabolising fat results in feeling of tiredness.
Stress on kidneys -excess protein intake stresses kidneys
Heart disease - increased CVD
Bone loss - calcium loss in urine due to acid imbalance from high protein diet.
go read, nick. |
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Functions of proteins? |
1) bodily maintenance 2) blood clotting 3) maintain fluid and electrolyte balance 4) immune function 5) provide energy - 4kcal/g
read more |
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functions of carbohydrates |
primary energy source 4kcal/g
read more |
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functions of fat |
1) provide energy - 9kcal/g 2) carry fat soluble vitamins - ADEK 3) keep hair and skin healthy - soaps and shampoos 4) protects internal organs - cushions against impact 5) insulation - maintains body temp 6) regenerate cells - hormones and cell membranes
read more |