Reading...
Play button
Play button
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;
166 Cards in this Set
- Front
- Back
|
carbohydrate
|
macronutrient
|
|
|
fat
|
macronutrient
|
|
|
protein
|
macronutrient
|
|
|
macronutrients provide _____.
|
energy
|
|
|
what amount of macronutrients are required?
|
large amounts
|
|
|
vitamins
|
micronutrient
|
|
|
minerals
|
micronutrient
|
|
|
Do micronutrients provide energy?
|
no
|
|
|
what amount of micronutrients are required?
|
small amounts
|
|
|
what do micronutrients assist with?
|
body functions
|
|
|
what is the percentage of absorption of micronutrients?
|
3-10%
|
|
|
what is the absorption rate of macronutrients?
|
85-99%
|
|
|
what process must micronutrients go through in order to be active in the body?
|
they need to be chemically altered
|
|
|
what do vitamins contain?
|
carbon
|
|
|
how many vitamins are essential
|
13
|
|
|
how many vitamins are water-soluble?
|
9
|
|
|
how many vitamins are fat-soluble?
|
4
|
|
|
is vitamin A fat or water-soluble?
|
fat
|
|
|
is vitamin D fat or water-soluble?
|
fat
|
|
|
is vitamin E fat or water-soluble?
|
fat
|
|
|
is vitamin K fat or water-soluble?
|
fat
|
|
|
where are fat soluble vitamins found?
|
fatty parts of food
|
|
|
where are fat-soluble vitamins stored?
|
adipose tissue
|
|
|
is toxicity possible with fat-soluble vitamins?
|
yes
|
|
|
at what rate do deficiency symptoms develop with fat-soluble vitamins?
|
slowly
|
|
|
is vitamin B fat or water-soluble?
|
water
|
|
|
is vitamin C fat or water-soluble
|
water
|
|
|
do water-soluble vitamins have high or low storage capability?
|
low
|
|
|
what happens with water soluble vitamins when tissues are saturated?
|
they are excreted in urine
|
|
|
with water-soluble vitamins, is toxicity rare or common?
|
rare
|
|
|
do symptoms of deficiency of water-soluble vitamins appear quickly or slowly?
|
quickly
|
|
|
are minerals organic or inorganic?
|
inorganic
|
|
|
can minerals be made in lab, plants or animals?
|
no
|
|
|
are minerals broken down prior to absorption?
|
no
|
|
|
what are the two classifications of minerals?
|
major and trace
|
|
|
how much (in terms of grams) of major minerals do you need?
|
100 mg/day
|
|
|
what classification of mineral is sodium?
|
major
|
|
|
what classification of mineral is potassium?
|
major
|
|
|
what classification of mineral is phosphorus
|
major
|
|
|
what classification of mineral is chloride
|
major
|
|
|
what classification of mineral is calcium?
|
major
|
|
|
what classification of mineral is magnesium
|
major
|
|
|
sulfur
|
major
|
|
|
how much of trace minerals do you need?
|
100 mg/day
|
|
|
what classification of mineral is selenium?
|
trace
|
|
|
what classification of mineral is fluoride?
|
trace
|
|
|
what classification of mineral is iodine
|
trace
|
|
|
what classification of mineral is chromium
|
trace
|
|
|
what classification of mineral is manganese
|
trace
|
|
|
what classification of mineral is iron
|
trace
|
|
|
what classification of mineral is zinc
|
trace
|
|
|
what classification of mineral is copper
|
trace
|
|
|
absorption of micronutrients depends on what three things?
|
1. chemical form
2. numerous factors in foods bind micronutrients and prevent absorption 3. other nutrients can alter absorption |
|
|
what is reason 1 for why micronutrient supplements are controversial?
|
easier to develop toxicity with supplements
|
|
|
what is reason 2 for why micronutrient supplements are controversial?
|
some may be harmful to subgroups of consumers
|
|
|
what is reason 3 for why micronutrient supplements are controversial?
|
most minerals are better absorbed from foods
|
|
|
what is reason 4 for why micronutrient supplements are controversial?
|
eating a variety of foods provides many other nutrients and phytochemicals
|
|
|
what is reason 5 for why micronutrient supplements are controversial?
|
supplements may alter the balance between nutrients
|
|
|
What does adequate consumption of Vitamin C lower disease risk of?
|
cataracts
|
|
|
What does adequate consumption of Vitamin D lower disease risk of?
|
colon cancer
|
|
|
What does adequate consumption of Vitamin E lower disease risk of?
|
complications of diabetes
|
|
|
What does adequate consumption of Vitamin K lower disease risk of?
|
osteoporosis
|
|
|
What does adequate consumption of calcium lower disease risk of?
|
hypertension
|
|
|
What does adequate consumption of chromium lower disease risk of?
|
type 2 diabetes in older adults
|
|
|
What does adequate consumption of magnesium lower disease risk of?
|
muscle wasting in older adults
|
|
|
What does adequate consumption of selenium lower disease risk of?
|
certain types of cancer
|
|
|
what other vitamins and minerals could prove essential in our diet?
|
carnitine
boron nickel silicoln |
|
|
define fluids
|
substances composed of freely moving molecules
|
|
|
how much of a healthy adult's body is composed of fluids?
|
50-70%
|
|
|
how much of the body's fluid is within body cells?
|
2/3
|
|
|
what is the fluid called that is within body cells?
|
intercellular fluid
|
|
|
how much of the body's fluid is extracellular fluid?
|
1/3
|
|
|
what is the fluid called that is outside of cells?
|
extracellular fluid
|
|
|
what kind of fluid is tissue fluid found between the cells within tissues and organs of the body?
|
extracellular fluid
|
|
|
what kind of fluid is plasma?
|
extracellular fluid
|
|
|
what is the fluid portion of blood that carries the blood cells?
|
plasma
|
|
|
what three things does body fluid composition vary by?
|
1. tissue type
2. gender 3. age |
|
|
do lean tissues have higher or lower fluid content than fat tissues?
|
higher
|
|
|
do males or females have more body fluid?
|
males
|
|
|
how does age affect body fluid composition?
|
body fluid is lost with the lean tissue that is lost with age
|
|
|
what two things is body fluid composed of?
|
1. water
2. electrolytes |
|
|
what are mineral salts dissolved in water called?
|
electrolytes
|
|
|
what are the four types of electrolytes?
|
1. sodium
2. potassium 3. chloride 4. phosphorus |
|
|
do electrolytes carry electrical charges?
|
yes
|
|
|
what two electrolytes are positively charged
|
sodium and potassium
|
|
|
what two electrolytes are negatively charged?
|
chloride and phosphorus
|
|
|
what are the predominant electrolytes in intracellular fluid?
|
potassium and phosphorus
|
|
|
what are the predominant electrolytes in extracellular fluid?
|
sodium and chloride
|
|
|
is there a slight electrical charge difference on either side of the cell membrane?
|
yes
|
|
|
name 4 functions of fluids.
|
1. dissolve and transport substances
2. account for blood volume 3. help maintain body temperature 4. protect and lubricate body tissues |
|
|
why is water an excellent solvent?
|
it can dissolve many different substances
|
|
|
what do the dissolved materials include?
|
1. ions
2. carbs 3. amino acids 4. vitamins 5. minerals |
|
|
what is blood volume?
|
amount of fluid in the blood
|
|
|
what can increased blood volume cause?
|
hypertension
|
|
|
what can decreased blood volume cause?
|
low blood pressure
|
|
|
what characteristic of water keeps the temperature of our body fluids stable?
|
high heat capacity
|
|
|
what releases heat as the evaporation of water from the skin cools the skin and blood?
|
sweating
|
|
|
what fluid protects the brain and spinal column?
|
cerebrospinal fluid
|
|
|
what fluid protects the fetus?
|
amniotic fluid
|
|
|
what fluid is a lubricant around joints?
|
synovial fluid
|
|
|
what allows for easy passage of material through the digestive system?
|
digestive secretions
|
|
|
water follows the movement of what?
|
electrolytes
|
|
|
water moves by _____ to areas where the concentration of electrolytes are _____.
|
osmosis
high |
|
|
what are the functions of electrolytes?
|
1. help regulate fluid balance
2. help nerves respond to stimuli 3. signal our muscles to contract |
|
|
name something that alters fluid balance.
|
illnesses that lead to protracted vomiting and diarrhea
|
|
|
what changes the electrial charge across the membranes of nerve cells?
|
movement of sodium and potassium
|
|
|
what carries the nerve impulse along the nerve cell?
|
movement of sodium and potassium across the membranes of nerve cells changes the electrical charge across the membrane
|
|
|
what causes muscle to contract?
|
movement of calcium into a muscle cell
|
|
|
how do you maintain fluid balance?
|
replace water lost through your body
|
|
|
how is water lost?
|
1. urine
2. sweat 3. exhalation 4. feces |
|
|
how is water gained?
|
1. drinks
2. food 3. metabolic reactions |
|
|
where is most of our water lost?
|
urine
|
|
|
what organ controls how much water is reabsorbed?
|
kidneys
|
|
|
what is water lost through the skin evaporation or through lungs during exhalation?
|
insensible water loss
|
|
|
what does a diuretic do?
|
increases fluid loss via urine
|
|
|
how does most of the water enter our body?
|
beverages
|
|
|
what is metabolic water?
|
product of many chemical reactions in the body
|
|
|
how much water does metabolic water contribute to the body's needs?
|
10-14%
|
|
|
what are the functions of water?
|
1. essential for life
2. required for fluid and electrolyte balance and many metabolic reactions |
|
|
what is the recommended intake of water?
|
1.0-1.5 mL for each kcal expended
|
|
|
what are the factors that contribute to the recommended intake of water?
|
1. environment
2. activity level 3. gender |
|
|
what happens if you drink too much water?
|
can result in dilution of sodium, or hyponatremia
|
|
|
what happens if you don't drink enough water?
|
dehydration
|
|
|
who are especially vulnerable to dehydration?
|
infants and the elderly
|
|
|
what happens if you don't consume enough sodium?
|
1. hyponatremia
2. prolonged vomiting, diarrhea, or sweating |
|
|
what is an abnormally low blood sodium level called?
|
hyponatremia
|
|
|
what are the functions of sodium?
|
1. fluid and electrolyte balance
2. associated with blood pressure and pH balane in the body 3. required for nerve impulse transmission 4. assists in the transport of certaikn nutrients into body cells |
|
|
what is the recommended intake of sodium?
|
1.5 g/day is required
<2.3 g/day is recommended |
|
|
what kinds of food are generally high in sodium
|
processed foods
|
|
|
what if you consume too much sodium?
|
hypernatremia
high blood pressure high blood volume edema |
|
|
what is abnormally high blood sodium concentration called?
|
hypernatremia
|
|
|
what are the functions of potassium?
|
1. fluid and electrolyte balance
2. important in muscle contractions and transmission of nerve impulses 3. helps to maintain a lower blood pressure 4. helps to maintain acid-base balance |
|
|
what is the recommended intake of potassium?
|
4.7 grams/day
|
|
|
what are good sources of potassium?
|
fruit, vegetables, and whole grain
|
|
|
what happens if you consume too much potassium?
|
1. hyperkalemia
2. can result in a heart attack |
|
|
what is hyperkalemia?
|
high blood potassium level
|
|
|
what if you don't consume enough potassium?
|
hypokalemia
|
|
|
what is hypokalemia?
|
low blood potassium levels
|
|
|
what are the functions of chloride?
|
1. maintain fluid balance
2. assists immune system 3. component of HCl in stomach |
|
|
what is the recommended intake of chloride?
|
maximum recommendation is 2.3 g/day
|
|
|
what happens if you consume too much chloride?
|
hypertension
|
|
|
is there a DRI set for chloride intake?
|
no
|
|
|
what are the functions of phosphorus?
|
1. major intracellular negatively charged electrolyte
2. fluid balance 3. bone formation 4. regulates biochemical pathways by activating or deactivating enzymes |
|
|
how much of the body's phosphorus is found in bone?
|
85%
|
|
|
where is phosphorus found?
|
1. ATP
2. DNA 3. RNA |
|
|
what is the recommended intake of phosphorus?
|
700 mg/day
|
|
|
what are good sources of phosphorus?
|
found in high amounts in foods that contain protein, such as meat, milk and eggs
|
|
|
what happens if you consume too much phosphorus?
|
cause muscle spasms and convulsions
|
|
|
are deficiencies of phosphorus rare or common?
|
rare
|
|
|
what causes high levels of phosphorus?
|
taking too many vitamin D supplements
|
|
|
what are disorders related to fluid and electrolyte imbalance?
|
1. dehydration
2. heat stroke 3. water intoxication 4. hypertension 5. neuropsychiatric disorders 6. muscle disorders |
|
|
what is dehydration?
|
when water loss exceeds water intake
|
|
|
what are the two main causes of dehydration?
|
1. heavy exercise
2. environmental temperatures |
|
|
what groups of people are most at risk for dehydration?
|
infants and the elderly
|
|
|
what occurs if the body's temperature regulation mechanisms fail?
|
heat stroke
|
|
|
where does heat stroke most commonly happen?
|
in hot, humid environments
|
|
|
what are the symptoms of heat stroke?
|
1. rapid pulse
2. hot dry skin 3. high body temp 4. weakness |
|
|
what is hypertension?
|
high blood pressure
|
|
|
what are the qualifications of hypertension?
|
1. systolic pressure over 140 mm Hg
2. diastolic pressure over 90 mm Hg |
|
|
what risks are raised with hypertension?
|
1. heart disease
2. stroke 3. kidney disease |
|
|
what percentage of hypertension cases are unknown?
|
95%
|
|
|
although very few people with hypertension show ___ sensitivity, most health organizations recommend a ______ ______ intake.
|
salt
reduced sodium |
|
|
name two things that are caused by electrolyte imbalances.
|
1. seizures or muscle cramps
2. changes in nervous system function |
|
|
nervous system changes can alter _____.
|
proper muscle function
|
|
|
name three psychiatric disorders related to fluid and electrolyte imbalance.
|
1. depression
2. delirium 3. psychosis |
|
|
what is obesity?
|
excess calories from intake of sugary beverages
|
