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40 Cards in this Set

  • Front
  • Back
Anabolism
to buliding up of body substances - lean muscle
Catabolism
destruction phase of metabolism - starvation - body feeds on itself
Carbohydrates (CHO)
4 Kcal/gm
50-60% of total daily intake
main source of energy and fuel glucose
can cross blood brian bairier
Protein
4 Kcal/gm
10-15% daily intake
essential for synthesis of body tissues , helps wiuth nitrogen balance
Fats
9Kcal/gm most calorie dense
less then 30% of daliy intake
Last source of engery
Vitamin B1 (thiamine)
plays role in CHO metabolism as a coenyme
helps CNS, heart, muscles, promotes normal appetite and good GI tract

grains, wheat germ, liver, pork, peas and beans
Vitamin B2 (riboflavin)
coenzyme in energy metabolism, aids tryptophan into niaci

milk, grains, green leafy vegetables, meat
Vitamin B3 (Niacin)
coenyme in energy, helps CNS

all protein foods, grains
Vitamin B6
coenzyme in amino & fatty acid, convert tryptophan to niacin, helps produce insulin, hemoglobin, myelin sheaths & antiboides

Liver and red meats, fish, poultry, green leafy vegs, grain, nuts
Vitamin B12 (Cobalamin)
Coenzyme in synthesis of new cells, aids in hemoglobin synthesis, maintains nerve cells

animal products, NOT found in significant plant sources
Folate (folic Acid)
Coenyme in DNA synthesis, functions in fomation of RBC's and normal function of GI tract

Liver, Dark green leafy vegetables, dried peas, beans, breads
Pantothenic Acid
essential part of complex enzymes involved in fatty acid metabolism

Meat, poultry, fish, whole grain, dried peas & beans
Biotin
essential for activigy of many enzyme systems, central role in fatty acid synthesis & metabolism of CHO & protein

Egg yolk, liver, milk, dark green leafy vegs
Vitamin C (ascorbic acid)
helps against infections, aids wound healing, recover from operations, collagen synthesis, antioxidant, promotes iron absorption, helps tooth, connective tissue, and blood vessels

Citrus fruits, tomatoes, strawberries, cantaloupe, currants, green leafy vegatables, peppers, broccoli, cabbage potatoes, brussels sprouts
vitamin A
matintenance, formation of epithelial cells, mucous membranes, fomation of visual purple, enable seye to adapt to dim light (night vision) growth and development of bones and teeth

retinol: liver, milk, butter, cheese, margarine, egg yolk, cerals Beta-Carotene: green leafy vegs, broccoli, carrots, pumpkin, red pepper, seet potato, tomatoes, watermelon
Vitamin D
absorption of calcium, phosphorus, regulates blood levels of calcium mineralization

Sunlight on skin, fortified milk, fish with bones, cod liver oil
Vitamin E (tocopherol)
prevents oxidative destruction of vit A in the intestine, stimulates calcium reabsorption from the kidneys, protects cell membranes (exp RBC from rupture hemolysis)

Wheat germ, vegetable oils, legumes, grains, fish , green leafy vegetables
Vitamin K
formation of prothrombin nec for blood clotting, synthesis of intestinal bacteria

Dark green leafy vegs, cabbage family, liver, eggs
Calcium (Ca++)
build bones & teeth, musscle contraction & relaxation, helps normal function of nervous systems, blood coagulation, prevent hypertension

milk, fortified orange juice, dark green leafy vegs, small fish w/ bones, tofu, dried peas beans
Anabolism
to buliding up of body substances - lean muscle
Catabolism
destruction phase of metabolism - starvation - body feeds on itself
Carbohydrates (CHO)
4 Kcal/gm
50-60% of total daily intake
main source of energy and fuel glucose
can cross blood brian bairier
Protein
4 Kcal/gm
10-15% daily intake
essential for synthesis of body tissues , helps wiuth nitrogen balance
Fats
9Kcal/gm most calorie dense
less then 30% of daliy intake
Last source of engery
Vitamin B1 (thiamine)
plays role in CHO metabolism as a coenyme
helps CNS, heart, muscles, promotes normal appetite and good GI tract

grains, wheat germ, liver, pork, peas and beans
Vitamin B2 (riboflavin)
coenzyme in energy metabolism, aids tryptophan into niaci

milk, grains, green leafy vegetables, meat
Vitamin B3 (Niacin)
coenyme in energy, helps CNS

all protein foods, grains
Vitamin B6
coenzyme in amino & fatty acid, convert tryptophan to niacin, helps produce insulin, hemoglobin, myelin sheaths & antiboides

Liver and red meats, fish, poultry, green leafy vegs, grain, nuts
Vitamin B12 (Cobalamin)
Coenzyme in synthesis of new cells, aids in hemoglobin synthesis, maintains nerve cells

animal products, NOT found in significant plant sources
Folate (folic Acid)
Coenyme in DNA synthesis, functions in fomation of RBC's and normal function of GI tract

Liver, Dark green leafy vegetables, dried peas, beans, breads
Pantothenic Acid
essential part of complex enzymes involved in fatty acid metabolism

Meat, poultry, fish, whole grain, dried peas & beans
Biotin
essential for activigy of many enzyme systems, central role in fatty acid synthesis & metabolism of CHO & protein

Egg yolk, liver, milk, dark green leafy vegs
Vitamin C (ascorbic acid)
helps against infections, aids wound healing, recover from operations, collagen synthesis, antioxidant, promotes iron absorption, helps tooth, connective tissue, and blood vessels

Citrus fruits, tomatoes, strawberries, cantaloupe, currants, green leafy vegatables, peppers, broccoli, cabbage potatoes, brussels sprouts
Phosphorus (P)
builds strong bones & teeth, aids in maintaning the bodys acid-base balance, oxidation of fats & CHO, cell membrane structure, regulation of hormone and coenzymen activity

all animal products, grains, soft drinks (fizz)
Magnesium (M++)
build strong bones & teeth, smooth muscle relaxation, protein synthesis, enzyme activity

Dark green leafy vegs, nuts, dired peas, beans, seafood, coffee, tea, cocoa, hard water
Sulfur (S)
componet of biotin, thiamin, insulin, regulates cell membrane

protein rich foods, meat eggs, milk
Iron (Fe)
oxygen transport via Hgb & myoglobin

Beef, liver, red meats, fish, tofu, fortified cerals
Sodium (Na+)
hleps with fluid & acid base balance, transmits nerve impulses, helps control muscle contration, maintain BP by balancing walter volume

Salt, processed foods, hotdogs, sardines
Potassium (K+)
fluid & acid balance, transmits nerve impulses helps control muscle contractions in cardiac, skeletal & smoth muscle, glycogen deposti in liver

Apricots, bananas, oranges, grapefruit, raisins, dried fuit, dark green leafy begs, raisins, salt substitues, bran ceral, potatoes, dried beef, gatorade
Chloride (Cl-)
maintenance of fluid & acid-base balance, acid medium in teh form of hydrochloric acid for activation of gastric enzymes

major source in table salt, fish and vegetables