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46 Cards in this Set
- Front
- Back
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What is the main defining characteristic of dietary lipids?
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Hydrophobic
water fearing |
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Name the 3 subcategories of lipids.
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Triglycerides
Phospholipids Sterols |
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Which lipid is most common?
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Triglycerides
95% |
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How are lipids different from each other?
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Triglycerides have a glycerol backbone.
Phospholipids have a phosphate group. Sterols are ring like structures. |
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Triacylglycerol
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Triglycerides
(syn) |
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Are water and fat soluble.
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Phospholipids
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Formation of cell membrane
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Phospholipids
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What are fats?
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Carbon, Hydrogen, Oxygen
hydrophobic and lipophilic |
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Basic structure of Triglycerides
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3 carbon molecule
Glycerol backbone methyl end and an acid end |
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Functions of Triglycerides
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Energy source during rest and exercise
energy reserve provide protection/cushion organs vitamin carrier enhance sensory quality of food enhance satiety hormones insulate/protects nervous system (myelin) |
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Myelin
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protective layer of triglycerides that insulate/protects nervous system
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adipocyte
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fat cell
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adipose
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fat cellS
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SCFA
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short chain fatty acid <6 carbons
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MCFA
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medium chain fatty acid
6 to 10 carbons |
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LCFA
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long chain fatty acid >10 carbons
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visceral
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fat surrounding internal organs
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Saturated fats
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no double bonds
saturated with hydrogen solid at room temperature |
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Mono and Poly unsaturated
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one double bond
liquid at room temp. poly = more than 1 C=C |
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animal fat
coconut and palm oil |
saturated fats
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nuts and plant sources
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mono and poly unsaturated fats
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C=C in a fatty acid
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allows for shortening of the chain; the H+ repel each other; kinking so more able to move through the body
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Essential Fatty Acids
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Omega 3, Omega 6
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Linolenic Acid
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Omega 3 fatty acid
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Linoleic Acid
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Omega 6 fatty acid
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which essential fatty acid do we not get enough of?
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Omega 3
linolenic |
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protects against CV disease
lowers BP reduces inflammation tons in breast milk |
Omega 3
linolenic |
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Sources of Essential FAs
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fish; flaxseed oil, walnuts
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Hydrogenated Veg Oils and Trans Fatty Acids
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chemically altered with additional hydrogen to make it more saturated
(raises blood cholesterol levels) |
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are cholesterol and phospholipids essential?
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No. Our body is able to synthesize them.
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Soybean Oil
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phospholipids
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eggs, milk, dairy, only in animal sources
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cholesterol
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Cell membranes
emulsifiers transport lipoproteins |
phospholipids functions in the body
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most common sterol
precursor for many functions sex steroid bile adrenal hormones Vit. D - Calictrol |
cholesterol functions in the body
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< 200mg/dl
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desirable total blood cholesterol
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<100 mg/dl
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desirable LDL
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>= 60 mg/dl
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desirable HDL
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1 to 2 g/kg
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general recommendation for fat intake
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20 to 35% of total Cals
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fat intake recommendation
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limit saturated fat intake
keep daily cholesterol <=300 mg limit trans fat maintain active lifestyle increase fruit and veggies |
guidelines for lowering cholesterol
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What are some adaptations of fat metabolism due to training?
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enhanced ability to mobilize fats
increased blood flow larger and increased mitochondria increased enzymes for fat metabolism |
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Guidelines for Fat intake BEFORE exercise?
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keep to a minimum
experiment with different fat contents |
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Guidelines for Fat intake DURING exercise?
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Avoid
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Guidelines for fat intake AFTER exercise?
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normal dietary recommendations
20 to 35% mostly unsaturated CHO domination consume ASAP post exercise |
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MCT
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medium chain triglycerides
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MCTs and exercise performance
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absorption is faster because no bile is required
benefits questionable - GI distress |
