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56 Cards in this Set
- Front
- Back
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Three facts about water?
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Mingles with minerals
A fluid in which all life processes take place 60% of body weight (2/3 intracellular 1/3 extracellular) |
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Roles of water
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Carries nutrients & wastes
Part of metabolic reactions Solvent for many nutrients Maintains BP & temp (98.6) Maintains blood volume Acts as a lubricant & cushion |
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Intake regulation & Excretion regulation
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Only few days w/o ; Hypothalamus initiates drinking behavior ; Thirst lags behind the lack of water
Hypothalamus stimulates pit to release ADH ; ADH stimulates kidneys to reabsorb water ; If BP is low, kidneys release aldosterone & more water is absorbed |
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Water balance (intake & output)
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Intake must match output
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How much water do we need?
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Enought to excrete minimum of 500 ml/day of urine
Adequate intake M: 3.7 L/day F: 2.7L/day Depends on body surface, humidity level and activity level |
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Water needs may increase with? Sources are?
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High protein, sodium & fiber diet ; Pregnancy & lactation
Found in beverages, fruits, veggies, meats and cheese |
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When water loss exceeds intake?
Symptoms? |
3% = Confusion
5% = Coma 10-20% = Death Heat cramps/stroke/exhaustion |
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Water toxicity is caused by? Symptoms?
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Illness or improper administration of IV fluids
Mental dulling, confusion, coma, convulsions |
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Electrolytes are?
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Partially dissolved salts they are vital to the life of all cells and they act as buffers by adding acid or base.
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Extracellular electrolytes? Intracellular?
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Sodium (determines where fluids go) and chloride. Potassium
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Minerals that aid in fluid balance?
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Sodium, chloride and potassium
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Minerals that aid in the structure of bones?
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Calcium, phosphorus and magnesium
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Minerals that aid in nerve transmission and muscle contraction?
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Sodium, potassium, calcium and magnesium
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Minerals that aid in energy metabolism?
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Phosphorus and magnesium
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Minerals that aid in shaping proteins?
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Sulfur
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Major minerals needed ________? Such as?
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>100 mg ; Sodium, potassium, calcium and magnesium
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Trace minerals needed ______? Such as?
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Less than or equal to 100 mg ; Iron, zinc and iodine
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Roles, adequate intake and upper limit of sodium?
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Regulates extracellular fluid volume and acid/base balance.
1500mg/day (19-50yrs old) 2300mg/day |
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Salt has a greater effect then sodium or chloride. 1g salt = ___mg sodium - 5g salt = ___ tsp sodium - 1tsp salt = ___mg sodium
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400mg ; 1tsp ; 2000mg
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Three minerals that help lower blood pressure?
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Calcium, magnesium and potassium
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Dash diet is?
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Fruit rich in magnesium and potassium
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Roles, deficiency and sources of potassium? AI?
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Fluid & electrolyte balance, cell integrity & steady heart beat.
Excessive losses, diabetic acidosis & certain diuretics, steroids & cathartics Fresh foods, fruits & vegetables 4700 mg/day |
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Calcium storage?
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99% in bones (bank) 1% in body fluid. Mass increases until age 30
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Roles of calcium?
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Bone strength, regulates muscle contractions, transmits nerve impulses, helps with blood clotting, secretes hormones, digestive enzymes and neurotransmitters
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Calcium balance?
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Blood too high, deposited into bones. Blood too low, calcium tetany (overactivity, spasms, cramps)
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Osteoperosis? Causes?
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Inadequate bone mineral intake. Genetics, smoking, lack of exercise, steroids.
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Calcium recommendations? Sources?
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Adolescence: 1300mg/day
19-50yrs: 100mg/day UL: 2500mg/day Milk/Products Fortified Some veggies (broc, kale, almonds) |
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Roles, deficiency, toxicity, RDA & sources for magnesium?
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Operation of many enzymes, relax muscles & strengthen tooth enamel.
Tetany Diarrhea M: 400mg/day F: 310mg/day Often lost in processing Dark green leafy veggies Whole grains Seafood Nuts, legumes Chocolate |
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Iron is a component of ______ and ______. It holds ______ needed for cellular respiration.
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Hemoglobin ; Myoglobin ; Oxygen
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Most common nutrient deficiency world wide?
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Iron
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Iron from _______ is recycled. With iron ______, ______ will increase.
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Old blood cells ; loss ; absorption
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Iron deficiency?
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Causes microacidic anemia.
Irritability, resless, unable to pay attention, fatigue, weakness, apathy, headaches, pallor. Pica: Cravings for nonfood substances |
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Female athletes?
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Lose iron in sweat & menstration. Destroy RBC from body impact
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Iron toxicity?
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Body usually doesn't absorb excess except alcohol enhances absorption.
Tissue damage. Rapid ingestion of large amounts = death |
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Heme and non heme iron?
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Heme is MEP factor, best absorbed
Non-heme are plants, least absorbed |
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Which vitamin enhances iron absorption?
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Vitamin C
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Zinc is found in association with foods high in ______? Important _______ for many enzymes.
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Protein ; cofactor
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Zinc is transported through the blood by the protein ______?
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Albumin
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Zinc deficiency?
Food sources? |
Affects growth & maturation. Impairs immune function. Abnormal taste. Abnormal dark adaptation.
Shellfish, meats, liver. |
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Zinc is required to produce the active form of ______?
RDA? |
Vitamin A
M: 8 mg/day F: 18 mg/day |
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Metabolism is?
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A general term for all the chemical reactions that occur in the body.
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Catabolic reactions?
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Breaking things down making CO2, H20 & ATP
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Anabolic reactions?
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Building things (glycogen, fat, protein)
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Make ATP from?
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Carbs, fats & proteins.
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The brain and nervous system can only use ______ for fuel? This undergoes?
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Glucose ; Catabolism: Glycolysis ->Krebs cycle->ETC
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Carbs are broken down into ______?
Fats are broken down into_______? Proteins are broken down into______? |
Glucose (built up to glycogen or stored as fat)
Its component parts Amino acids (Some replace body hormones, others converted to fat, proteins cant be stored) |
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Short fasting?
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Liver's glycogen is used first for energy then fat stores next.
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Long Fasting?
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Ketosis: ketones can fuel parts of brain - slows the breakdown of lean tissue.
Body metabolism slows, fat cant fuel brain, lean tissue (protein) is broken down for glucose. |
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Energy in energy out?
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Comes from food, 1lb of body fat = 3,500 kcal.
Basal metabolism (50-65%) Voluntary activity(25-50%) Digesting Food(5-10%) |
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Calories spend on activities depend on?
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Amount of muscle mass required.
Amount of weight being moved. Duration, frequency & intensity of activity. |
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Estimated energy requirements (BMR) Slower rate?
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Older adults, women, fasting & malnutrition, more fat
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Without consideration of muscle mass & bone density, men should weight __________ and women should weigh _______?
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106lb every inch after 6lbs
100lbs every inch after 5lbs |
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Three criteria for determining healthy weight?
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1. How much of the excess weight is fat.
2. Where the fat accumulates 3. Freedom from medical conditions that would benefit from a reduction of weight. |
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BMI?
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Describes average relative weight with height in people.
Healthy 18.5-24.9 Overweight 25-29.9 Obese 30-34.9 class 1 |
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Body fat percent for men? Women? Athletes?
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13-21%
23-31% Male athletes 5-10% Female athletes 15-20% |
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Gallbladder disease ( Three F's)
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Female fat fourty
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