Nutrition Exam #2

Front 1

From what elements are carbohydrates made?

Back 1

carbon, oxygen and hydrogen during photosynthesis

Front 2

What do carbohydrates consist of?

Back 2

starches, fibers, and simple sugars

Front 3

What are simple sugars (monosaccharides)?

Back 3

-GLUCOSE
-fructose
-galactose

Front 4

glucose (dextrose)

Back 4

-major monosaccharide in body
-source of fuel for all cells (50%). esp. brain, RBC, kidney and muscle
-does not need to be converted by liver

Front 5

fructose (fruit sugar)

Back 5

-half of the disaccharide sucrose
-in fruit, honey, and high-fructose corn syrup
-must be converted into glucose in the liver.

Front 6

high-fructose corn syrup

Back 6

-55% fructose (very conc. source of calories.)
-made by mixing cornstarch w/ acid & enzymes
-starch is broken down to glucose
-some glucose is enzmatically converted to fructose.
-cheap and easy to make and very sweet

Front 7

why does high-fructose corn syrup cause weight gain?

Back 7

the number one added sugar in foods(calorie dense but nutrient poor)
-we gain weight because very slowly converted to glucose and thus only slowly satiates us.

Front 8

galactose

Back 8

-half of the disaccharide lactose
-must be converted to glucose in the liver.
-moderate G.I. (limited
conversion)
-found in milk

Front 9

complex carbohydrates

Back 9

-polysaccharides: starch and glycogen
-amylose and amylopectin= digestible starch

Front 10

Amylopectin

Back 10

-digestible starch
-more rapidly digested and has a higher glycemic load
-more places where dig. enzymes can attach

Front 11

glycogen

Back 11

-animal storage form of glucose
-in muscles and liver
-least digestible
-lowest digestible index and load
-only 2 places for enzymes to attach

Front 12

dietary fiber

Back 12

-body cannot break the bonds between the sugars; intestine cannot absorb.
-vit. minerals and phytochemicals attached
-no calories from fiber

Front 13

insoluble fiber

Back 13

don't dissolve in water
-not fermented by the bacteria in the colon
-i.e.bran, broccoli, carrots, corn

Front 14

soluble fiber

Back 14

readily dissolve in water
-fermented by the bacteria in the colon
-important source of viti. minerals and phytochemicals
-i.e. oats, apples, beans, seaweed

Front 15

functional fiber

Back 15

fiber with proven health benefits that has been added to a food (i.e. oat bran)

total fiber= fiber naturally found in a food plus the added fiber

Front 16

benefits of fiber

Back 16

-can prevent colon cancer and digestive disorders
-slow carb. digestion aiding blood sugar control for diabetes
-lowers blood cholesterol by increasing bile excretion to prevent heart disease
-non-digestible bulk stretches stomach to prevent obesity.

Front 17

glycemic index

Back 17

the speed with which glucose ends up in the blood

Front 18

recommended dietary fiber intake

Back 18

25g/day- women
38g/day- men
(>60g=too much; extra fluid needed)

Front 19

Where does carb. digestion begin?

Back 19

in the mouth
- teeth break down and increase surface area of food.
- salivary AMYLASE breaks starch to shorter saccharides.

Front 20

small intestine carbohydrate digestion

Back 20

In pancreas, releases enzymes into small intestine
- PANCREATIC AMYLASE
-intestinal absorptive cells release MALTASE, SUCRASE, LACTASE
-monosaccharides absorbed in blood.

Front 21

the small intestine

Back 21

- ribbed walls for slowing chyme movement
- villi lined with absorptive cells that also make digestive chemicals.
- central lacteal contains arteriole, vein, and lymph vessel.

Front 22

the large intestine

Back 22

digests the indigestible
-no villi or enzymes so little absorption
-enteric bacteria= B and K vits
-absorption of water, some minerals, vits.

Front 23

pancreas

Back 23

accessory organ
- makes more amylase for the small intestine
-insulin and glucagon for blood glucose regulation

Front 24

liver

Back 24

-converts all carbs to glucose
-transform monosaccharide into glucose
-release glucose back into bloodstream
-store as glycogen/fat

Front 25

Disorders of carbohydrate digestion: lactose maldigdestion

Back 25

-causes gas, bloating, cramping, discomfort
-reduction in the intestinal enzyme lactase, lactose is undigested and not absorbed.
-severe cases are lactose intolerance

Front 26

body functions of carbohydrate

Back 26

supplies energy
-whole sources include (riboflavin, thiamin, niacin, folate(metabolizing vits. in grains). A & C (fruits and vegetables))
-protein sparing
-feed intestinal bacteria
-small portion used to make body structures.

Front 27

RDA for carbs.

Back 27

130 g/day for adults
-focus on whole fruits, vegetables, and grains
-10% or less should come from simple sugars.

Front 28

what internal organ controls blood glucose?

Back 28

pancreas

Front 29

what lowers blood glucose levels?

Back 29

insulin

Front 30

what raises blood glucose levels?

Back 30

glucagon

Front 31

functions of insulin

Back 31

-promotes glycogen synthesis
-increases glucose uptake by the cells
-reduces gluconeogenesis
-lowers blood glucose

Front 32

functions of glucagon

Back 32

-break down glycogen
-(only LIVER gives up glucose)
-enhances gluconeogenesis
-raises blood glucose

Front 33

diabetes is...

Back 33

poor blood glucose control (too much of a good thing can kill you)
-neuropathy (nerve cell death)
-inadequate circulation
-loss of limbs
-macular degeneration (hard time seeing)

Front 34

Type I diabetes

Back 34

-occurs often in children
-genetic link
-body stops producing insulin (autoimmune attack on pancreas)
-treatment (insulin and diet therapy)

Front 35

Type 2 diabetes

Back 35

generally in people >40yrs
-obesity (insulin insensitivity)
-treatment (weight loss, oral meds, diet, insulin)

Front 36

from what elements are lipids made?

Back 36

C,H, and, O

do not really dissolve in water or blood

Front 37

chylomicron

Back 37

large amount of dietary fat surrounded by proteins
-make fats soluble in water
-carries dietary fat from the small intestine to cells
-triglyceride

Front 38

types of lipids

Back 38

triglycerides (dietary fat)
phospholipids
sterols(cholesterol)

Front 39

triglycerides

Back 39

mixture of 3 fatty acids attached to glycerol
i.e. saturated, mono and polyunsaturated fatty acids can be in the same triglyceride

Front 40

phospholipids

Back 40

phosphate + 2 fatty acids

Front 41

sterols

Back 41

rings + tail

Front 42

saturated fatty acids

Back 42

solid form
-more stackable, less fluid because of no C=C chemical bonds

Front 43

unsaturated fatty acids

Back 43

liquid form
-less stackable, more fluid because of C=C chemical bonds (withstand more pressure)

Front 44

ESSENTIAL fatty acids (can't make)

Back 44

-omega-3 fatty acid
-omega-6 fatty acid
-body can only make double bonds after the 9th carbon from the omega end

Front 45

functions of omega-3 and omega-6

Back 45

omega-6 = cell membranes

omega-3 = immune function, and production of hormone-like compounds controlling inflammation, blood clotting

Front 46

omega-3 fatty acid

Back 46

-found in fish oil, canola, walnuts, flax seed, mussels, crab, shrimp, and soybean oil
-RI= 2 servings of fish per week
-supplements= 1 g/day
-animal form= EPA and DHA (more)
-plant form= ALA (less)

Front 47

omega-6 fatty acid

Back 47

-found in vegetable oils
-only need 2-4 tablespoons a day

Front 48

archidonic acid

Back 48

made from omega-6
-increases blood clotting
-increases inflammatory responses
-healthy cell membranes

Front 49

DHA, EPA

Back 49

made from omega-3
-decreases blood clotting
-reduce heart attack risk
-decreases inflammation
-excess may cause hemorrhagic stroke

Front 50

what are functions of fatty acids?

Back 50

-provide energy
-efficient storage of energy
-insulation
-protection
-transport fat-soluble vits. (A,D,E,K)
-some satiety

Front 51

phospholipids

Back 51

-built on a glycerol backbone
-contains phosphate head group (hydophilic end and hydophobic end for cell membranes)
-synthesized by the liver as needed
-NOT essential

Front 52

functions of phospholipids

Back 52

emulsifier= move fat into water
-bile acids
used extensively for healthy brain function
-found in wheat germ, peanuts, yolks, soy beans, organ meat

Front 53

sterols (nature's steroids)

Back 53

-multiple rings w/ a tail (no glycerol backbone)
-waxy substance (do not readily dissolve in water
-NOT essential

Front 54

functions of cholesterol

Back 54

important component of cell membranes
-hold proteins in place
-produced by liver
forms important hormones (estrogen, testosterone, vit. D
precursor to bile acids
-main digestive system emulsifier

Front 55

lipids in foods

Back 55

grains, oils meat and beans

Front 56

rancidity

Back 56

-decomposed oils
-breakdown of the C=C bonds by UV light, or O2
-bad taste/smell
-PUFA more susceptible
-limited shelf life

Front 57

glycemic load

Back 57

takes fiber into account, the more fiber, the longer it is going to stay in the digestive system
i.e. coke- high glycemic index, low glycemic load

Front 58

carbs in foods

Back 58

grains and fruits
NONE in meats and oils

Front 59

which organs store glucose as glycogen?

Back 59

muscles and liver

Front 60

prevention of rancidity

Back 60

BAD= hydrogenation
GOOD= add. of vit E (anti-oxidant)
-addition of BHA and BHT

Front 61

hydrogenation of fatty acids is..

Back 61

process used to solidify an oil
-addition of H to C=C double bonds while heating the oil under pressure
-increases shelf life
-formation of TRANS fatty acid (similar shape to saturated fatty acid)

Front 62

why are trans fatty acids bad?

Back 62

raise LDL
lowers HDL
increases risk for cardio. disease
DO NOT EAT

Front 63

gastric lipase

Back 63

digests fat in the stomach
-activated by an acidic envrnm.
acts on triglycerides containing short and medium chain fatty acids
-does little to break down fats though because fat floats(digested in sm. int.)

Front 64

where is fat digested?

Back 64

small intestine

Front 65

how is fat digested?

Back 65

hormone CCK stimulates release of pancreatic lipase and bile acid released
-emulsifies digested fat.. fat is broken down

Front 66

what is the bile's function?

Back 66

moves fat from floating back to the sphincter

Front 67

absorption of fat

Back 67

95% of fat is abosrbed

Front 68

transportation of fatty acids

Back 68

chylomicrons deliver fat (all fats combined)
-delivered to the liver
-lipoprotein lipase breaks down triglycerides in the chylomicrons

Front 69

VLDL

Back 69

Very-Low-Density-Lipoprotein
triglyceride(energy) phopholipid (membrane) cholesterol (mem/hormones)
-carries lipids made and taken up by the liver to cells

Front 70

LDL

Back 70

cholesterol
-carries cholesterol made by the liver and from other sources to cells
-low density lipo-protein

Front 71

HDL

Back 71

protein
-contributes to cholesterol removal from cells and, in turn, excretion of it rom the body
-high density lipo-protein
-made by liver and intestine

Front 72

benefits of a high HDL level

Back 72

removes cholesterol from the blood
-may block oxidation of LDL
-reduces cario. disease risk
-pre-menopausal women have higher HDL and regular exercisers have higher

Front 73

RI for fat

Back 73

-NO RDA
-AHA recommends:
-20-30% kcal come from fat
-no trans
-200-300 mg cholesterol/day

Front 74

from what elements are proteins made?

Back 74

C,H,O and N

Front 75

where is protein found?

Back 75

20% of body mass
-plasma
-muscle

Front 76

essential amino acids

Back 76

body cant make it
-liver lacks the enzyme

Front 77

non-essential amino acids

Back 77

body can make it

Front 78

rate-limiting amino acids

Back 78

the essential amino acid present in the smallest amount
-can produce illness

Front 79

essential amino acids for muscle energy

Back 79

isoleucine
leucine
valine

Front 80

protein organization

Back 80

-order of amino acids in a protein determines its ultimate shape
-protein's final shape determines its function in the body
-source of genetic diseases

Front 81

protein in foods

Back 81

milk, meat and beans= main sources

eggs and soy are gold standards

Front 82

animal protein

Back 82

complete= all essential amino acids
(fish, poultry, beef, pork, milk)
-B vit., iron, zinc, and calcium as most absorbable

Front 83

benefits and disadvantages of animal protein

Back 83

GOOD= complete source
BAD= sign. source of fat; poss. carcinogenic, uric acid can be burden on kidneys and cause gout

Front 84

plant protein

Back 84

incomplete(except SOY)
(nuts, beans, seeds)
-B vits, iron, zinc, and calcium in least absorbable forms
-SOLUBLE fiber
phytochemicals (vit. E key player-fat soluble and anti-cancer)

Front 85

benefits and disadvantages to plant protein

Back 85

GOOD= heart healthy; low fat/calorie; magnesium, copper source, lowers cholesterol 2 ways; cancer-fighting (vit. E); phytosterols and phytoestrogens
BAD= incomplete

Front 86

phytosterols (in plant proteins)

Back 86

in soy reduce animal cholesterol absorption and production

Front 87

phytoestrogens (in plant proteins)

Back 87

interfere with natural estrogen and decrease breast cancer risk

Front 88

digestion of protein (STOMACH)

Back 88

denatured by acid in the stomach
-GASTRIN stimulates release of acid and pepsin (unwinds proteins)
-PEPSIN breaks down proteins into amino acids

Front 89

digestion of protein (SMALL PROTEIN)

Back 89

release of CCK from pancreas
-small peptides and amino acids become ready for absorption and transport to the liver

Front 90

protein absorption

Back 90

-site of final digestion (sm. intestine absorptive cells)
-active absorption (some amino acids share transporters)

Front 91

amino acid processing: LIVER

Back 91

links amino acids to protein carriers for delivery to all body cells

Front 92

protein supplements

Back 92

BAD=release acid even though supplement is partially digested can produce IBS
can lead to overabundance of some amino acids and malabsorption of others.
also cause toxicity, weight gain and money loss

Front 93

functions of proteins

Back 93

-building blocks of body components
-fluid balance maintenance
-acid/base balance
-immune function
-energy yielding (not preferrable)

Front 94

RDA for protein

Back 94

0.8 gm/kg of healthy body weight

140/2.2kg= 63.6kg

EXCESS IS NOT STORED AS PROTEIN

Front 95

RDA for endurance athletes and pregos

Back 95

athletes= 1.2-1.7gm/kg of healthy weight

pregos= 10-15 gm/day

Front 96

what's bad about vegetarian diets

Back 96

strict vegan is bad because plant proteins are incomplete

lactovegetarians- milk cheeses

lactoovovegetarians- milk cheeses eggs

Front 97

gluconeogenesis

Back 97

making new glucose from muscle protein