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71 Cards in this Set
- Front
- Back
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______ are the ideal nutrients to meet the needs of the body. Why?
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Carbohydrates
energy needs feed the brain and nervous system keep digestive system fit keep your body lean (within calorie limits) |
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What are the types of carbohyrates?
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Digestible
indigestible complex simple |
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Green plants produce carbohydrates through _________.
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photosynthesis
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What is photosynthesis?
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Water is absorbed via the roots and CO2 is absorbed. Water and CO2 yield glucose (most common sugar)
Plants don't use all of their glucose, it is eaten by animals and humans. |
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Carbohydrate rich food comes almost exclusively from ______
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plants
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The only animal derived food that contains significant amount of carbohydrates is _____.
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Milk
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What are monosaccarides and which are they?
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Single sugars, absorbed directly into the blood; glucose is the most used monosaccaride in the body; the liver converts fructose and galactose to glucose
glucose fructose galactose |
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What are disaccarides and which are they?
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linked pairs of sugars; must be digested first; intestinal enzymes split disaccardies into monosaccarides so they can enter the bloodstream
Lactose (milk sugar): glucose and galactose Maltose (malt sugar): two glucose, appears when starch is broken down Sucrose (table sugar): frutose and glucose |
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Once sugar enters the blood, it is processed by the _____.
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Liver
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Polysaccharides are ____. Which are they?
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complex carbohydrates
Starch (plant polysaccharide composed of long strands of glucose; nutritive for plants and people) Glycogen: "storage of glucose in animals and humans Fiber (cellulose): Indigestible part of plant foods, non-starch polysaccharides |
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Which polysaccharide is not detected in meats?
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Glycogen
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What are soluble fibers?
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Food componants that dissolve in water
Give food gummy or gel-like qualities Indigestible by human enzymes oats barley legumes citrus fruit may lower cholesterol |
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What are insoluble fibers?
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do not dissolve in water
tough fibrous parts of fruit, vegetables and grain bran, seed hulls |
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_____ contain no other nutrition, have low nutrient density, may alter blood lipid profile
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Refined sugars
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What are the health benefits of fiber-rich foods?
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reduce risk of heart disease (blood cholesterol), hypertension (control blood glucose), diabetes, digestive diseases
promotion of healthy body weight |
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How does fiber lower cholesterol?
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Liver uses blood cholesterol to make bile--> gallbladder stores bile--> bile binds to fiber--> fiber and bile excreted in feces--> a little blood cholesterol is reabsorbed into the blood
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Both soluble and insoluble fiber together with ample fluid help regulate the _____.
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colon
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Fiber helps to alleviate
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constipation
hemmorroids appendicitis diverticulosis |
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How does fiber work against cancer?
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Dilution: fiber attracts water, dilutes carcinogens, quickens transit time
Folate: vitamin linked to low rates of colon cancer Resident Bacteria: remove nitrogen from the colon Butyrate: fat fragment, helps colon resist chemical injury |
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What is the US recommended daily fiber intake?
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20-35 grams daily (2x higher than current daily intake)
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What is the dangers of too much fiber?
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too much fiber and too little blockage can cause blockage
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Fiber is ______ agents
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chelating; link chemically with nutrients and can carry them out of the body. can lead to deficiencies
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_______ are the primary carbohydrate source for many people.
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Bread/grain
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Kernel (whole grain) has four main parts. What are they?
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1. Germ
2. Endosperm 3. Bran 4. Husk |
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What does refining whole grain involve?
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Removing husk, bran, and germ
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What are the additives required to alleviate deficiencies under the US Enrichment Act of 1942?
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iron, niacen, thiamin, riboflavin
1996: folate |
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What does whole grain provide more of?
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zinc, vitamin B6, vitamin E, chromium, fiber
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How is starch digested?
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Begins in the MOUTH: starch is broken down into maltose
Digestion ceases in the stomach Digestion resumes in the small intestine--pancreas delivers starch-splitting enzyme |
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What is resistant starch?
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less digestible
cooked beans, raw potatoes, barley oatmeal |
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How are sugars digested?
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split to monosaccharides (glucose, galactose, fructose) by enzymes in the lining of the small intestine
travel in blood stream to the liver, which converts galactose and fructose to glucose |
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How is fiber digested?
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fermented by bacteria in the colon; byproduct is odorous gas
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Where is the lactase enzyme located?
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small intestine
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What are symptoms of intolerance?
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nausea, pain, diarrhea, and gas
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What goes on in an milk allergy?
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reaction to protein in milk
immune system over-reaction |
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Brain, nervous system exclusively uses _______ for fuel
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glucose
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Glucose can be converted to _____ for storage
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Fat
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Ketosis is created from having too much _______
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protein
disruption of acid-base balance deficiencies of vitamins and minerals, elevate cholesterol, kidney stones |
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What is protein-sparing action?
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carbohydrate should be kept available to prevent the use of protein for energy
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What is the DRI for the average adult for carbohydrates?
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130 grams
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What are the two safeguard activities for regulating blood glucose? What are the important hormones for this?
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siphoning off excess glucose for storage
replenishing diminished glucose from liver glycogen Insulin: signals tissues to take in excess glucose, store in muscles and adipose tissue Glucagon : Triggers breakdown of glycogen into glucose |
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What does epinephrine do?
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breaks down liver glycogen in times of danger.
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What does the body do with excess glucose?
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Liver breaks down excess glucose into smaller particles that get stored in adipose tissue (limitless storage capacity)
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What is the dietary balance of unrefined carbs the body should ingest?
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45-65% daily calories
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The ranking of foods according to their potential to raise blood glucose is referred to as ______
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Glycemic Index
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What is glycemic load?
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referred for diabetes
lower GL: less glucose build up in the blood and less insulin needed to maintain normal glucose concentrations |
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What influences glycemic response?
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time of day, body size, weight, blood volume, metabolic rate.
ripeness, processing, and preparation can all influence glycemic index. |
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What are the perils of diabetes?
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heart disease and stroke risk double
blindness kidney diesaese |
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What are some warning signs for diabetes?
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excessive urination and thirst
irritability, weight loss, easy tiring craving for food, especially sweets vision disturbance infections of skin, gum, vagina, urinary tract |
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Abnormally low blood glucose is _______
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hypoglycemia
postprandial hypoglycemia low blood glucose after a meal fasting hypoglycemia |
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What are phospholipids made of?
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Glycerol, two fatty acids, and a phosophorous molecule
soluble in water and fat used as emulsifier bind together to form cell membrane |
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What are sterols made of?
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rings of carbon atoms with side chains of carbon, hydrogen and oxygen
important to structure of cell membranes cholesterol, vitamin D, steroid hormones |
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How does the stomach digest fat?
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fat separates from water
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How doe the small intestine digest fat?
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bile from the gall bladder emulsifies fat and water. enzymes from the pancreas splits fat into smaller molecules for absorption
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Up to ____% of fats are absorbed
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98
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Bile moves lipids across mucus layer to intestinal layer of _____.
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villi
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Glycerol and shorter-chain fatty acids pass ____ through the cells of the intestinal lining into blood stream and travel to the _____.
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directly; liver
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Larger lipids travel as _____
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lipoproteins, serve as transport vehicles in the blood, released in lymph
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Lipoproteins formed when lipids are combined with carrier proteins in the cells of the intestinal lining
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chylomicrons
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When energy is needed, the fat cells:
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dismantle triglycerides, release fatty acids, fat fragments combine with glucose fragments to release energy
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What are the recommendations for lipid intake?
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DRI:
20 to 35 percent of daily energy low consumption of trans fat, cholesterol limit saturated fat intake <7% |
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What are the types of lipoproteins?
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Chylomicrons
Very-low-density lipoproteins (carry triglycerides and other lipids from the liver to body cells) Low density lipoproteins LDL (transport lipids from the liver to other tissues, contain much cholesterol) High Density Lipoproteins HDL- return cholesterol from tissues to liver for disposal, contain large part of protein |
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What are the differences between LDL and HDL?
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LDL is bigger but HDL is more dense
LDL delivers whereas HDL scavenges Inflammation linked to LDL LDL increases heart attack risk and HDL reduces it |
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what are the two main culprits for raising blood cholesterol?
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saturated and trans fats
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What are foods high in cholesterol?
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eggs, shellfish, and liver
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What are the top contributors of saturated fat in US diet?
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Cheese
Beef Milk |
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What are the essential polyunsaturated fatty acids not synthesized by the body?
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linoleic acid (omega-6 fatty acid)
linolenic acid (omega-3 fatty acid) |
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Produced by the body from the dietary linoleic acid
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archidonic acid
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Produced by the body from dietary linoleic acid
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DHA and EPA
lowers risk of heart disease reduce inflammation improve brain function |
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What is the process of adding hydrogen to unsaturated fatty acids to make it more solid and resistant to oxidation?
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hydrogenation
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Fatty acids that can arise when hydrogen is added to the unsaturated fatty acids of polyunsaturated oils
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trans-fatty acids
raises LDL and lowers HDL |
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Limit meat intake to ___ to ___ oz per day
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5 to 7
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