Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
80 Cards in this Set
- Front
- Back
|
What is BMI? |
Stands for Body Mass Index - calculates your weight class based on height and mass |
|
|
Is BMI perfect? |
No, it does not take into account skeleton size, where the fat is, or muscle mass - one can be in shape, but muscle mass can raise BMI - can't distinguish fat from muscle |
|
|
Brad Pitt BMI example |
He is considered overweight even though he is in shape. This is due to his muscle mass being counted as fat |
|
|
Total Energy expenditure (TEE) |
made up of Basal metabolism + energy spent in movement + thermic effect of digestion of food |
|
|
What percent of energy consumed goes to Basal Metabolic Rate (BMR)? |
About 60% |
|
|
What percent of energy consumed goes to activities involving movement? |
About 40% |
|
|
60% energy expenditure breakdown for BMR |
20% brain - 20% liver - 20% muscle - 10% heart - 5% kidney - 3% adipose - 22% other tissues = 100% of 60% energy expenditure from BMR |
|
|
How can BMR be estimated? |
1 kcal/kg/hr for males 0.9 kcal/kg/hr for females |
|
|
% of TEE from thermic effect of food? |
About 5-10% - the energy used goes towards making digestive enzymes and to transport nutrients |
|
|
How is TEE measured |
oxygen consumption is the most common used |
|
|
NEAT |
Non-Exercise Activity Thermogenesis - energy spent in movement involved in everyday activities like walking, cleaning, light work, and standing - "stay off the couch and increase NEAT" |
|
|
High intensity exercise + benefits |
structured exercise - maintains heart muscle tissue and coronary artery smooth muscle cells --> healthy heart - maintains lung capacity |
|
|
Obesity |
Defined as BMI >= 30 - on the rise from a combination of excess food intake and lower activity levels (less NEAT b/c of modern conveniences) |
|
|
U.S. and obesity |
obesity is steadily increasing in the US - US leads nations in obesity - obesity in kids is a worrying issue |
|
|
hunger |
basic physiological need for food |
|
|
satiety |
physiological response to having eaten enough - "I'm full" |
|
|
Appetite |
desire for food - can be affected by stimuli that overrides hunger + satiety - more psychological |
|
|
Where are signals that regulate food intake coordinated? |
arcuate nucleus of the hypothalamus |
|
|
Dopamine is released when |
signals from arcuate nucleus reaches nuclues accumbens |
|
|
food intake is regulated by |
short term signals - long term signals - neurochemistry + genetics |
|
|
Leptin |
signal that regulates long term fat levels - secreted by fat cells and goes to brain - fat levels are analysed and judgement is made to intake food |
|
|
fat signaling |
take about 45 minutes to work - once they are sent the body goes into a state of satiety - think pizza experiment |
|
|
Obesity explosion |
Began in the 1980s |
|
|
5 things tracking commodities tells us about obesity |
1) calorie intake has increase about 500 Kcal/person/day 2) sugar is not the villain 3) decreased grain intake - processed grains loses germ + other nutrients 4) various fat intakes 5) increase in vegetable oil fats |
|
|
Diets |
every diet will work if its adhered to - best to eat a healthy diet - effects of the different diets are relatively the same - atkins and Dean Ornish are the hardest to stay on |
|
|
reward center in the brain |
pleasureable things send signal to nucleus accumbens - gives pleasurable feedback when good food/exercise happens - dopamine is released --> makes people feel good + want to do it again |
|
|
Atkins diet |
low carb diet less than 20g a day - carbs account for 10% of daily caloric intake - 5-10% carbs/65% fat/25-30% proteins |
|
|
Zone diet |
high protein diet - 40% carbs/30% protein/30% fats |
|
|
weight watchers |
point system - 24-32 points per day - each point is 50 Kcal |
|
|
Dean ornish diet |
vegetarian diet w/ 10% of calories from fat - low fat/high carb diet - "complex" diet |
|
|
average American diet |
50% carbs/ 35% fat/ 15% protein |
|
|
what diets had the lowest adherence |
Atkins and Dean Ornish diets |
|
|
Average weight loss per year on these diets |
~2-3% of body weight lost |
|
|
Mediterranean diet |
50% carbs/35% fat/ 15% protein - same breakdown as average american diet - focuses on grains, nuts, leafy greens, and fish |
|
|
Hitting the wall |
-Glycogen stores exhausted - No glucose available in muscle - Gluconeogenesis alone cannot provide adequate glucoseto muscles - Loss of stamina (“hittingthe wall”) - Julie Moss hits the wall in the iron man triathlon |
|
|
Anaerobic exercise |
sprinting or weight lifting - muscles use their glycogen - oxygen is not required |
|
|
Aerobic exercise |
running, swimming - muscles use own glycogen - oxygen is required - w/o oxygen the body can't make ATP |
|
|
milling of grains causes loss of |
germ + other nutrients |
|
|
Niacin |
coenzyme: NAD - used in many reactions - "high voltage tower" - transports electrons to electron transport chain |
|
|
Thiamin |
helps with decarboxylation of pyruvate - deficiency: Beriberi "I can't I can't" --> occurs b/c of polished rice which has less nutrients --> deficiency of thiamine coenzyme form: TPP (thiamin pyrophosphate) |
|
|
Riboflavin |
shoves hydrogen and electrons into electron transport chain - works with enzyme 3 coenzyme form: FAD |
|
|
Pantothenic acid |
part of Coenzyme A - carrier of acyl groups such as fatty acids coenzyme form: Coenzyme A |
|
|
Lipoic acid (lipoate) |
not required in diet - coenzyme - not capable of preventing cancer |
|
|
folate deficiency |
cells are unable to divide - folate is very important in DNA synthesis and amino acid metabolism |
|
|
Folate-B12 Connection and Interaction |
Very high dietary folate intake masks a B12 deficiency(because you don’t have to recycle folate if folate is constantly delivered in diet) |
|
|
B12 deficiency |
elderly and vegetarians suffer from this - reccomended for people over 50 to take 500 ug of b12 daily |
|
|
What disease is caused by b12 deficiency |
pernicious anemia - nerve degeneration, weakness - paralysis and death |
|
|
Vitamin C |
reduces metal ions used in many reactions. - general antioxidant - "recharges" enzymes by donating an electron - does not cure common cold |
|
|
Vitamin C deficiency |
Scurvy: - bleeding gums/skin - fluids leak out of skin 50% of sailors died on early sea voyages |
|
|
which vitamin was newly added to the list of vitamins added to bleached processedflour? (1998) |
Folate - important for pregnant women to have folate because baby will have birth defect without it |
|
|
Vitamin A |
part of retinoid family - regulates early fetal/later development and tissue growth - most people get VA from beta-carotine found in plants |
|
|
Retinoids |
retinol: synthesizes retinal retinal: synthesizes retinoic acid (RA) RA: "most powerful molecule in the universe" - made from retinol |
|
|
functions of vitamin A |
development and reproduction (involves cell differentiation) - night vision - cell differentiation in adults maintains healthy tissue and immune system |
|
|
Women have more capacity to store Vitamin A. |
Evolutionarymechanism for reproduction allow females to store more vitamin A than males |
|
|
Where does vitamin A deficiency occur in the world? |
most severe in South East Asia and Africa |
|
|
What is main staple food of this region where Vit A deficiency develops? |
rice |
|
|
Retinol is stored mainly where? |
liver stellate cells |
|
|
Is there toxicity due to very high amounts of vitamin A? What is it? |
yes, teratogenic effects, spontaneous abortions, and birth defects |
|
|
Vitamin K importance |
important so we don't bleed to death - synthesis of blood-clotting factors and bone proteins |
|
|
accutane |
drug for severe acne |
|
|
Vitamin K deficiency |
If no vit K,prothrombin can't bind calcium and is inactive and blood can't clot |
|
|
natural compound found in special red clovers |
warfarin - discovered by Dr. Link |
|
|
good sources of vitamin K |
kale, spinach, brussel sprouts, broccoli |
|
|
Vitamin D |
2 main ways of getting: from plants + animals - functions more as a hormone |
|
|
vitamin D - what happens to skin |
UV light removes a chemical bond from cholesterol - without any pigment you get a lot of vitamin D and become sick |
|
|
good sources of Vitamin D |
fish --> seafood - cod liver oil - dairy products |
|
|
People who live in northern latitudes had to adapt to the low sunlight? How? |
Yes, skin became lighter as a response to lower vitamin D levels because dark skin does not make as much vitamin D from UV light |
|
|
active form of vitamin D |
· 1,25-dihydroxy Vitamin D |
|
|
absorption of Vitamin D |
absorbed by enterocytes transported by chylomicron |
|
|
Main physiological functions of active vitamin D |
increases calcium absorption in SI - decreases calcium excretion by kidneys - increases calcium resorption in bones |
|
|
Role of parathyroid hormone |
hormone goes to kidney and signals the kidney to make more active form of vitamin D |
|
|
Vitamin D deficiency in children |
rickets --> curved bones |
|
|
What isthe most critical period for forming dense bones for later in adults? |
ages 10-20 YO |
|
|
Harry Steembock discovery |
fortified milk with vitamin D by exposing it to UV lights - helped eradicate Rickets in children |
|
|
how does bone form |
Osteoblast - makes bone matrix Osteoclast - eats bone matrix - equilibrium between these processes - when there is an adequate amount of VD the osteoblasts are activated and bone matrix is made |
|
|
RDA for Vitamin D |
RDA = 15 ug, 600 IU per day (4 cups of milk = 200 IU). |
|
|
Vitamin E |
stored in plasma membranes of cells: protects membrane from oxidative damage |
|
|
What is a type of fatty acid often protected by Vit E? |
cholesterol |
|
|
good sources of vitamin E |
plant oils, seeds, nuts, products made from oils |
|
|
Most observable effect when severe deficiency in Vit E |
red blood cells are destroyed by peroxidation |
