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63 Cards in this Set
- Front
- Back
AIM ??
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AIM for fitness
-aim for a healthy weight -be hysically active everyday |
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Danger Zone
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40-140F
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CHO DIGESTION
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-Monosacc's are the only form of carbs that are able to be absorbed.
-Most carb digstion occurs in the small intestine where panreatic aylase continues to break down starch -Chemical digestion occurs as food mixes with digestive enzymes secretd by the pancreas and the small intestine |
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Metabolism
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-after eating, blood glucose level rises causing the pancreas to secrete insulin which moves glucose into cells
-insulin and glucagons ae the major hormones responsible for regulation o blood glucose levels |
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Absorption
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-actual movement of substance across the mucosal membrane
-glucose, fructoe, and galactose are absorbed thru the intestinal mucosa cells and travel to the liver by the hepatic portal vein |
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Glucose Functions
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-6 Carbon molecule breaks into two 3 Carbon (PYRUVATE) to yield energy in the form of ATP. This is [GLYCOLYSIS]
-Acetate (2 Carbon) continues thru complex reactions such as the Kreb's Cycle and E-Transport Chain -Goal: to produce energy, CO2, and H2O -All digested CHO is 4cal/g -Glucose is the body's preferred fuel b/c CHO does not leave an end product to be exceted (protein and fat do) |
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PROTEIN FUNCTIONS
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-if adequate glucose is not avaiable, body uses dietary protein fo energy
-Adequate CHO intake spare protein from being used -To efficiently burn fat for energy, glucose is needed w/our adequate glucose, ketone can form -After energy needs are met, excess glucose can be converted to glycogen, usedto make nonessential amino acids, or coverted to fat and stored 1 protein= 1 g =4 kCl Made of: C, H, O, N 15-20% of cals should be protein |
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DRV
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Daily Referrance Value
-recommended daily intake for macronutrients: choleserol, Na, and K |
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Garlic
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Herbal Supplement
-promote overall health -Does prevent blood clots, arteriosclerosis, and lowers cholesterol |
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Build
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Build a healthy Base
-let pyramid guid choices -Choose variety of whole grains daily -variety of fruits and veggies daily -keep foods safe |
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Required on Food Label
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Calories, Cals from fat, saturated fat, total fat, dietary fibers, protein, sugars, total CHO, sodium, cholesterol, and RDI (% of Vitamin A and C, iron, an Ca)
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Serving Size of Milk Products
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1 cup- milk/yogurt
1 slice cheese 1/2 cup ice cream |
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Serving Sizes of Grains
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1 slice of bread
1/2 cup of rice/pasta 1 cup cereal |
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Serving Size for Meat and Protein
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3oz meat (deck of cards)
1 tablespoon peanut butter 1 egg 1/3 cup dried beans |
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Serving Sizes of Fruits and veggies
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1 medium fresh
3/4 cup juice 1/2 canned,cooked,chopped 1 cup leafy (salad) 1/4 cup dried 7 baby carrots 15 grapes |
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Serving Size of Fats and Sweet
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1 tablespoon oil/dressing
2 small cookies 2x2 peice of cake |
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Colon (Large Intestine)
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-major absorption site for WATER
-Unabsorbed material collect here -Bacteria ferment remaining undigested food residue until secretion |
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Meat and Poultry Safety
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165 F
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AI
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Adequate Intake
-due to lack of sufficient RDA data |
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Variety
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Not one food contains all nutrients
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GLUCOSE
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(Dextrose)
[Monosaccharides] -found naturally in fruits, veggies, honey,and corn syrup -maily created by body (by starch and digestion) -Dextrose is in the form given intravenously |
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FRUCTOSE
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("fruit sugar")
[Monosaccharides] -Found naturally in fruit, honey, and added to many fruits -Crystalline Fructose (granulated): is commercially made from CORNSTARCH -HFCS(high-fructose cornsyrup): made commercially by DEXTROSE -used in soft drinks, fruit drinks, and baked goods *Causes GI distress if present in large amounts in the intestines |
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GALACTOSE
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[Monosaccharides]
-Not in appreciable amounts in food -significantly combines with Glucose to form disaccharides Lactose |
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Refined Fibers
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Protein, fiber, niacin, vitamin B6, panmotentic acid, starch, selenium
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Moderation
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All foods can fit
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DV
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Daily Value %
based on 2000 cal diet and RDI and DRI |
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Balance
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breads, grains, cereals make up major bottom half of pyramid
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Maltose
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[Disaccharide]
-2 glucose molecules joined -Not naturally found in foods -aids starch digestion |
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Sucrose
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("table sugar")
[Disaccharide] -Fructose+Glucose -Sweeter than Glucose -not as sweet as Fructose |
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Reheating Safety
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165 F
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EAR
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Estimated Average Requirement
-requirement for health of half of healthy people |
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Soluble Fibers
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[Polysaccharides]
-Gums, pectins, some hemicellulose, and mucilages -dissolve to gummy, viscous texture -slow gastric emptying and movement of chyme through intestines -Delay absorption of glucose in small intestine -lowers elevated blood cholesterol -fruits, oats, barley, and legumes -Human digestive track lacks enzymes to digest fibers |
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Insoluble Fibers
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[Polysaccharides]
-Includes Cellulose, many Hemicellulose, and Lignins -Texture to food plants -Increase Fecal Weight -Transit time through intestines -Prevent or release constipation |
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Fibers
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[Polysaccharides]
-insoluble and soluble -"roughage" or "residue" -Structure in plants -cannot be broken down to monosaccharides -indigestible |
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Glycogen
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[Polysaccharide]
-formed furing cell metabolism -excess stored in liver and muscles -liver glycogen breaks down and releases glucose into bloodstream between meals to maintain normal levels -muscles do not share their supply -no dietary source of glycogen |
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Starch
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[Polysaccharide]
-Storage form of glucose in plants -1000's of glucoses joined -Found only in plant oods -In grains, legume, and starchy veggies -As fruit ripens starch converts to sugar -As veggies ripen sugar converts to starch |
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Food Guide Pyramid
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Variety
Balance Moderation |
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Stomach
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-churning, mixing, and acid turns food to semi-liquid paste [CHYME]
-acidic surroundng activates gastric enzymes to kill most food bacteria and promote absorptionof Ca+ and iron -Liquid leaves stomach faster than solids, CHO faster than protein, and protein faster than fat -usually 1-4 hrs, 6 hrs after high fat meal |
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DRI
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Daily Referrance Intake
-requirement of nutriens for optimal health and prevention of diseases |
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Status Foods
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-expensive
-rare -special occasions |
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RDA
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Recommended Dietary Allowance
*For Healthy People Only* Required nutrients to prevent chronic disease |
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Protective Foods
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-give seasoning or flavor
-Rich in nutrients (veggies, nuts, legumes) |
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Staple Foods
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-inexpensive
-bland -easy to prepare -foundation of diet (bottom of pyramid) |
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Fat Portion of Diet
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30% of diet
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Choose
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Choose Sensibly
-Diet low in saturated fat and cholesterol and moderation total fats -Choose beverages and food to moderate sugar intake -Choose and prepare foods with less salt -Alcohol in moderation |
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Lactose
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("milk sugar")
[Disaccharide] -natural in milk -Glucose+Galactose -Used as additive in many foods and drugs -Inhances Ca+ and absorption -promotes bacteria that produces vitamin K -not sweet |
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Ginseng
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Herbal Supplement
-increase mental allertness and improve energy -*A stimulant -*Must be used carefully |
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Echinacea
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Herbal Supplement
-prevent flu's and cold's -help relieve symptoms caused by bacteria viruses |
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St. John Wort
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Herbal Supplement
-Depression -still in study |
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Polysaccharides
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Complex Carbohydrates
-starch, glycogen, and fiber -not sweet b/c chains are too big for taste buds |
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Esophagus
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-food is directed here by closure of the epiglottis
-no digestion or absorption occurs here |
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Complex Carbohydrates
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Polysaccharides ("starches")
-glycogen -starch -fiber |
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Simple Carbohydrates
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("sugars")
-Monosaccharides -Disaccharides |
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Monosaccharides
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[simple carbs]
(C6H12O6) -6 Carbon -12 Hydrogen -6 Oxygen |
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Disaccharide
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[simple carbs]
("double sugars") -composed of 2 monosaccharides one of which is glucose -disaccharides are digesed into a monosaccharide prior to absorption |
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UL
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Tolerable Upper Intake Level
-highest risk of daily nutrients intake that poses no risk -not recommended level of intake |
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Ginko Biloba
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Herbal Supplement
-improve circulation and dementia -*Does improve cirulation and may reduce dizziness and headaches |
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Mouth
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-saliva moistens for chewing, swallowing, and digestion
-salivary amylase begins breakdown of starch to maltose -starch travels through GI tract by [PERISTALSIS] |
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Digestion and Absorption
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Mouth --> Esophagus --> Stomach --> Small intenstine --> Large intestine
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Ginko Biloba
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Herbal Supplement
-improve circulation and dementia -*Does improve cirulation and may reduce dizziness and headaches |
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Carbohydrates
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1g CHO = 4 kCals
50-60% of diet should be Carbs |
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Fiber Intake
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-Daily recommended: 20-35g
-eat variety plant foods -(2-3)+ whole grains daily -(5)+ fruits and veggies daily -(2-3) legumes /week -cereal with (5)+ fibers/serving ex) raisin bran |
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Small Intestine
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-Duodenum, Jejunum, Ileum
-Chyme mixes with bile and pancreatic enzymes finish digestion (in Duodenum) -Most nutrients absorbed in small intestine -Lining of Small Intestine has 100's of folds covered by villi and microvilli (surface area) -microvlli form brush border with digestive enzymes that complete digestion, and cells absorb nutrients |