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328 Cards in this Set
- Front
- Back
what is the purpose of a carbohydrate?
|
to provide our bodies with energy/fuel
|
|
what are the simple carbohydrates?
complex carbohydrates? |
simple = sugars (monosaccharides + disaccharides)
complex = starches, fibers + polysaccharides |
|
these have the same numbers and kinds of atoms, but differnt structure, they are simple sugars
|
monosaccharides
|
|
name the 3 monosaccharides
|
glucose
fructose galactose |
|
this is the main monosaccharide that goes to the brain and it is blood sugar
|
glucose
|
|
this is a monosaccharide that is the sweetest of all, it is used as a sweetener
|
fructose
|
|
this monosaccharide is one found in dairy products, it is usually always connected with a glucose
|
galactose
|
|
these are 2 monosaccharides linked together
|
Disaccharides
|
|
how are the monosaccharides linked together to form a disaccharide?
|
through condensation (with water)
|
|
how are Disaccharides broken down?
|
through hydrolysis during digestion
|
|
what are the 3 disaccharides?
|
maltose
sucrose lactose |
|
what 2 monosaccharides make up a maltose?
|
glucose + glucose
|
|
what 2 monosaccharides make up a sucrose?
|
glucose + fructose
|
|
what 2 monosaccharides make up a Lactose?
|
glucose + galactose
|
|
this disaccharide is referred to as table sugar
|
sucrose
|
|
this complex carb contains many glucose units and other monosaccharides strung together
|
polysaccharide
|
|
this polysaccharide is how humans store their glucose(energy)
|
glycogen
|
|
how do plants store glucose?
|
as starch
|
|
what is a starch?
|
a long chain of glucose molecules
|
|
humans energy source?
plants energy source? |
human-glycogen
plant-starch |
|
how do humans use starches?
|
we eat them and our bodies break them down it glucose molecules
|
|
this polysaccharide is the structural part of plants
|
fiber
|
|
why can't humans digest fibers?
|
because the bonds between the monosaccharides of fiber cannot be broken down by human digestive enzymes
|
|
this fiber is a part of plant cell walls, and made of glucose molecules
|
cellulose
|
|
where is fiber found?
|
vegetables, fruits, legumes
|
|
how is fiber used in food processing?
|
as an anti-caking, thickening, or texturizing agent
|
|
this is found in cereal fibers, made of various monosaccharides
|
hemicellulose
|
|
what does hemicellulose have?
|
some soluble fibers
|
|
these are also found in fruits and vegetables, and are made of various monosaccharides
|
pectins
|
|
how are pectins used in food processing?
|
added for thickness, texture, and consistency
|
|
these are secreted by plants when they are cut
|
gums and mucilages
|
|
how are gums and mucilages used in food processing?
|
used as additives, and food stabilizers
(guar gum, arabic gum) |
|
this has a tough structure and cannot be digested by humans at all
|
lignin
|
|
where is lignin found?
|
in seeds, and woody parts of veggies
|
|
what are the soluble fibers?
|
gums, pectins, mucilages, and some hemicelluloses
|
|
what foods can i eat to get soluble fibers?
|
fuits(mainly apples and citrus)
oats barley legumes |
|
what are the insoluble fibers?
|
cellulose, some hemicellulose, lignin
|
|
what foods can i eat to get insoluble fiber?
|
wheat and corn bran
whole grain bread and cereals vegetables such as cabbage carrots and brussel sprouts |
|
which fiber is used for weight management?
|
soluble
|
|
why is soluble fiber used as a form of weight management?
|
because soluble fiber slows down transit of food through the digestive track, which means it takes longer for food to pass (you feel full longer)
|
|
why is soluble fiber good for diabetics?
|
because it slows down glucose absorption
|
|
whcih fiber helps lower cholesterol?
|
soluble
|
|
what does the liver use to make bile?
|
cholesterol
|
|
how does soluble fiber help to lower cholesterol?
|
soluble fiber binds up with bile, so the bile is excreted from the liver to go meet up with soluble fibers-when this happens your liver needs to make up more bile to replace the bile that just left, so it has to use more cholesterol to make more bile- when it uses this cholesterol to make more bile, your cholesterol level is lowered :0
|
|
does insoluble fiber also speed up the digestive tract?
|
yes it does
|
|
which fiber adds bulk to stools?
|
insoluble
|
|
insoluble fiber is also good for diabetics- how?
|
it slows down the breakdown of starches (which slows down the blood sugar, helping keep a balanced blood sugar level)
|
|
which fiber promotes bowl movement?
|
insoluble
|
|
how much fiber should we consume daily on average?
|
25-35% fiber daily
|
|
what diseases do fibers help with?
|
colon cancer
diabetes hemorrhoids appendicitis diverticulitis |
|
what can happen if one eats too much fiber?
|
-intestinal discomfort and distention
-mineral absorption interferance -it displaces energy and nutrient-dense foods |
|
where does the carb digestion start?
|
in the mouth
|
|
what does the mouth do?
|
crushes food and moistens with saliva
|
|
what salivary enzyme is in the mouth?
|
amylase
|
|
what does amylase do?
|
hydrolyzes starch to polysaccharides and maltose
|
|
how does food get to stomach?
|
by way of the esophagus
|
|
what is swallowed food called?
|
bolus
|
|
once bolus is in the stomach what inactivates the salivary amylase?
|
the hydochloric acid
|
|
when the hydrochloric acid inactivates teh salivary amylase what is it doing?
|
haulting starch digestion
|
|
since soluble fiber cannot be digested what does it do in the stomach?
|
delays gastric emptying
|
|
acidic juice turns this bolus into
|
chyme
|
|
where is the chyme going after the stomach?
|
into the small intestine where most of absorption takes place
|
|
once in the small intestine how do the polycsaccharides get broken down into shorter glucose chains and disaccharides?
|
pancreatic amylase enters into the small intestine from the pancreatic duct
|
|
after the polysaccharides are broken down, what then works on the disaccharides?
|
enzymes on the outer membranes of intestinal cells
|
|
what do the enzymeson the outer membranes of the intestinal tract break the disaccharides down into?
|
maltose goes down to glucose + glucose
sucrose goes down to glucose+fructose lactose goes down to glucose+galactose |
|
what enzyme ont he outer membrane of intestinal cells breaks down the maltose?
|
maltase
|
|
what enzyme ont he outer membrane of intestinal cells breaks down the sucrose?
|
sucrase
|
|
what enzyme on the outer membrane of intestinal cells breaks down the lactose?
|
lactase
|
|
what happens after the enzymes break down the disaccharides?
|
the monosaccharides are absorbed by the intestinal cells
|
|
in the small intestine, fiber is once again not digested and it can
|
delay the absorption of other nutrients
|
|
what happens to all the rest of the stuff in the small intestine??
|
it goes to the large intestine
|
|
what happens with the fiber in the large intestine?
|
insoluble fibers
-hold water which softens stool -regulates bowl movement soluble fibers -are digested by bacterial enzymes and turn into gas and fatty acids |
|
what happens to some of the undigested fibers?
|
once fermented, they generate short-chain fatty acids and then some calories are reabsorbed back into the body
|
|
so how many k/cals may some fibers have?
|
1.5-2.5 kcals
|
|
how much CHO (carbs) are reccomended daily??
|
45-65%
|
|
where is some glucose absorbed?
|
mouth
|
|
where is most glucose absorbed?
|
through the small intestine by active transport
|
|
where is galactose absorbed?
|
in the small intestine throughactive transport
|
|
how is fructose absorbed?
|
by facilitated diffusion
|
|
from the intestine, where are fructose and galactose taken?
|
to the liver
|
|
what happens to the fructose and galactose once they arrive in the liver?
|
they are converted to glucose
|
|
what is excess glucose stored as?
|
glycogen
|
|
where is glycogen stored?
|
liver and muscle
|
|
how much glycogen is stored in the liver and muscle?
|
liver = 1/3
muscle = 2/3 |
|
where is the first place the body will take glycogen from?
|
the liver
|
|
what happens when blood glucose falls?
|
the liver releases glucose into the bloodstream
|
|
what is the primary energy source for the body?
|
glucose
|
|
what are the things that only glucose can provide?
|
energy for brain cells, nerve cells and developing red blood cells
|
|
out of the 2000 calorie daily value how many grams should we be getting from carbs?
|
225-325 grams of carb
|
|
if one's diet is inadequate in CHO, what can be used?
|
fats and proteins
|
|
how can proteins be used?
|
they can be converted into glucose
|
|
how are the proteins converted to glucose?
|
by gluconeogenisis
|
|
how are the fats used?
|
they are broken down
|
|
what does broken down fat cause the formation of?
|
ketone bodies
|
|
what are ketone bodies?
|
the product of incomplete breakdown of fat when glucose is unavailable
|
|
when there are too many ketone bodies what happpens?
|
there is a disturbance of acid base balance in the body
|
|
what is ketosis?
|
a disturbance of the acid base balance in the body caused by too many ketone bodies
|
|
in order to prevent ketosis, what is the minimun number of grams we should consume of CHO?
|
min. 50-100 grams CHO daily
|
|
what happens if we consume too much CHO?
|
excess glucose is stored as glycogen, and once glycogen capacity has been reached in teh liver and muscle, the extra energy is stored as fat
|
|
how much fat can we store?
|
an unlimited amount
|
|
this type of Diabetes was refered to as "juvinile diabetes"
|
Type 1 diabetes
|
|
why is type 1 refered to in this way?
|
b/c it was mainly a type of diabetes that was genetic and started at a younger age
|
|
what makes insulin hormones?
|
beta cells in the pancreas
|
|
what do beta cells in the pancreas also make?
|
glucagon
|
|
what does glucagon do?
|
it stimulates the liver to break down glycogen and release glucose into the blood
|
|
what is the # 1 cause of Type 1 diabetes?
|
when the pancreas fails to make insulin
|
|
what is done to treat type 1 diabetes?
|
taking exogenous insulin along with a CHO controlled meal plan, exercise, and monitoring one's blood sugar level
|
|
what is Type II diabetes refered to as?
|
"adult onset" diabetes ( but can also have effect if one is overweight)
|
|
these 2 are the causes under type II diabetes
|
resistance to insulin
+ the liver secretes too much glucose |
|
what is the treatment for type II diabetes?
|
-medication/insulin
-CHO controlled meal plan -exercise -stress management -monitoring one's blood sugar level |
|
What is low blood sugar reffered to as?
|
Hypoglycemia
|
|
who gets Hypoglycemia?
|
this may occur with people who have diabetes, but is rare in healthy people
|
|
what is the treatment for Hypoglycemia?
|
-eating smaller, more frequent meals
-balancing medications,diet,exercise,and blood sugar monitoring |
|
what is auto-immune?
|
when the body attacks oneself (it's own beta cells)
|
|
what type is auto-immune associated with?
|
type 1 diabetes
|
|
what type of insulin is usually taken with type 1 diabetes?
|
and injection of insulin
|
|
when you have diabetes what happens to your risk of stroke?
|
it is increased, you are 2-4 times more likely to have a stroke when you have diabetes
|
|
what is the leading reason of blind adults?
|
damage to one's eyes from diabetes
|
|
what are the damaging effects of having too much blood suagr?
|
it damages the eyes and the kidneys
|
|
what can excess weight contribute to?
|
insulin resistance
|
|
what can a sedentary lifestyle contribute to?
|
insulin resistance
|
|
age contributes to obesity
|
stress brings on a higer blood sugar level
|
|
what 2 things increase blood sugar
|
stress and food
|
|
what decreases blood sugar?
|
exercise and medication
|
|
what is a skill taught to diabetics?
|
carbohydrate counting
|
|
what would an example of carb counting be?
|
eat 1/3 of your daily carb at breakfast, 1/3 at lunch, and 1/3 at dinner
|
|
what are teh questions under "glycemic effect of food"?
|
-how quickly glucose is absorbed after eating
-how high blood glucose rises -how quickly blood glucose returns to normal |
|
is the Glycemic effect of food useful?
|
the usefulness is questionable
|
|
cause of lactose intolerance?
|
born with high level of lactose at birth, but it declines through childhood and adolescence
|
|
where is the deficiency of lactose intolerance most common?
|
in asians, african americans, and native americans
|
|
what can cause temporary lactase deficiency?
|
certain diseases
|
|
what are the symptoms of lactose intolerance?
|
bloating
abdominal discomfort diarrhea |
|
what are some treatment options for lactose intolerance?
|
-take lactase enzymes
-avoid dairy -drink lactaid milk (contains lactase enzyme in it) |
|
what are the nutritional concerns of people with lactose intolerance?
|
-calcium
-vitamin d -riboflavin |
|
how many decayed teeth does the average U.S. child have?
|
3.07
|
|
what acts as a buffer for teeth?
|
saliva (b/c it has the right ph)
|
|
what are 2 cariogenics?
|
starches and sugars
|
|
what are the 3 things that determine hoe cariogenic starches and sugars really are?
|
- composition
- frequency/exposure - sequence |
|
explain composition
|
sticky food vs. foods easily cleared away
|
|
explain frequency/exposure time
|
slowly sipping on soda
|
|
explain sequence
|
eating milk and cheese may minimize acid effects and restore lost enamel
|
|
what is the most cariogenic?
|
sucrose
|
|
what foods should we get our daily carb amounts from?
|
whole grains, fruits, vegetables, legumes, lowfat or skim milk
|
|
how much sugar is suggested daily?
|
limit sugars to less than 10% or less of total kcals
|
|
who told us to limit our sugars to less than 10% daily?
|
World Health Organization
|
|
What are the 4 sugar substitutes?
|
saccharin
aspartame acesulfame K Sucralose |
|
what is Saccharin?
|
sweet n low
|
|
how many calories is saccharin(sweet n low)? how many times more sweet than sugar?
|
0 cal
450 times more sweet |
|
how long has saccharin been in the U.S. ?
|
100 years!!
|
|
what is Aspartame?
|
equal or nutrasweet
|
|
how many calories is Aspartame(equal)? how much sweeter than sugar?
|
4 cals per gram
200 times sweeter |
|
what is Acesulfame K?
|
sweetone or sunnett
|
|
how long has Acesulfame K (sweetone,sunnett) been around?
|
since 1980
|
|
what is Acesulfame K found in?
|
pepsi one
|
|
what is sucralose?
|
splenda
|
|
how many calories in Sucralose (splenda)? how much sweeter??
|
0 cal
600 times sweeter |
|
when was sucralose (splenda) put out?
|
1998 by FDA
|
|
what sugar substitute gets bitter when heated up?
|
Saccharin (sweet n low)
|
|
what sugar substitue maintains sweetness when heated ( making it ideal for baking with )??
|
Sucralose (splenda)
|
|
which sugar substitute is safest according to the Center for Science and Public Interest?
|
Sucralose (splenda)
|
|
which sugar substitute was tested for safety by using rats and giving them large amounts of it, which caused bladder cancer?
|
Saccharin (sweet n low)
|
|
why is Saccharin (sweet n low) safe for the most part?
|
b/c a human would no way near exceed they extreme amount of sweetener they fed the rats... it would take a lot for a human to be effected by the Saccharin (sweet n low)
|
|
name the 3 types of lipids
|
triglycerides
phospholipids sterols |
|
what type of fat is in 95% of foods
|
triglycerides
|
|
what 2 foods may have some trans fats naturally?
|
milk and fats
|
|
in what type of fat is every C linked to H
|
saturated
|
|
in what fat is there one spot like this C=C-(NO H here)
|
mono unsaturated fat
|
|
in what fat is there something that looks like this (2 places)C=C-(no H)
C=C-(no H) |
poly unsaturated fat
|
|
what type of fat is body packed fat?
|
triglycerides
|
|
name some foods that contain fats
|
meats
cheese butter nuts +seeds oils coconut+avacado sourcream mayo(eggyolk and oil) eggyolk grain(small amount) cream cheese margarine milk,yogurt,ice cream |
|
what fats are hydrogenated?
|
trans fats
|
|
what makes up the triglyceride?
|
1 glycerol and 3 fatty acids
|
|
what 3 elements make up lipids?
|
C H O
|
|
what type of fatty acid makes up dairy products
|
short chain fatty acids
|
|
what type of fatty acid makes up meat products?
|
long chain fatty acids
|
|
medium fatty acid chains are__________
|
hard to find
|
|
what products are saturated fats?
|
animal products
|
|
saturated fats are more stable and less_____
|
rancid
|
|
what type of fats are oils?
|
unsaturated fats are oils, they have a greater chance of becoming rancid
|
|
what can you add to saturated meat fats to prevent them from spoilage?
|
antioxidants
|
|
unsaturated fats are mostly
|
liquid
|
|
saturated fats are mostly
|
solid
|
|
whta do you add to foods to make them more shelf stable
|
hydrogen
|
|
in an omega 3 fatty acid where is the 1st point of unsaturation?
|
at the 3 carbon in the chain
|
|
in an omega 6 fatty acid where is the 1st point of unsaturation?
|
at the 6th carbon in the chain
|
|
what is margarine made of?
|
liquid vegetable oils (unsaturated fats)
|
|
why is margarine better to buy in the tub?
|
b/c there is less oil, more water and air whipped in ( there is less trans, sat and un sat fats total)
|
|
what makes up a fatty acid?
|
chains of carbon and hydrogen atoms with methyl group at the end(CH3)
|
|
memorize table 5-6 on page 146
|
memorize table 5-6 on page 146
|
|
this is similar to a triglyceride, in that it has 1 glycerol but only 2 fatty acids
|
phospholipid
|
|
are phospholipids soluble in fat?
|
yes
|
|
phospholipids are very
|
versatile
|
|
because the phospholipid has the phosphate group what can it do?
|
be soluble in fats
|
|
what can phospholipids act as?
|
emulsifyers in foods
|
|
what food contains phospholipids?
|
eggs
|
|
what is found in eggs, liver, soybeans, wheatgerm, peanuts?
|
lecithin
|
|
how many cal per gram is lecithin?
|
9 cal/g
|
|
these are parts of the cell membrane in the body(outside the cells)
|
phospholipids
|
|
can phospholipids travel across the cell membranes?
|
yes
|
|
how are the phospholipids helpful in the cells?
|
they allow hormones that are based on fat to get in and out
|
|
all cell membranes need ____
|
lecithin
|
|
where does our lecithin come from?
|
the liver makes all that we need
|
|
why can lecithin be marketed as a fat loss product?
|
b/c it has emulsifying qualities
|
|
in the phospholipid, it has 1 gycerol, and 2 fatty acid, what makes up for the missing fatty acid?
|
a phosphate group
|
|
how do phospholipids act in food?
|
as emulsifyers (lecithin)
|
|
phospholipids help keep fats
|
suspended in blood and body fluids
|
|
these are ring shaped CHO
|
sterols
|
|
where are sterols found?
|
animal and plant based foods
|
|
what is the best known sterol?
|
cholesterol
|
|
where is cholesterol found?
|
only in animal products
|
|
what makes the cholesterol we need?
|
our liver
|
|
name some other sterols besides cholesterol
|
bile acids, sex hormones, adrenal hormones, vitamin D
|
|
what are the 2 reasons for high cholesterol?
|
-we eat too much of it
-genetics |
|
bile acids, sex hormones, adrenal hormones, and vit. D are important_________
|
body compounds as sterols
|
|
what is the cholesterol called that is made by our liver?
|
endogenous cholesterol
|
|
what is the cholesterol called that we eat from animal products?
|
exogenous cholesterol
|
|
this type of fat is -hydrogenated, shelf stable, and used in lots of baked goods
|
trans fats
|
|
trans fat is just as bad as
|
saturated fats~!
|
|
trans and sat fat raise our
|
LDL cholesterol
|
|
99 % of our bodies is
|
triglycerides
|
|
this enzyme plays a small role in the digestion os fats
|
lingual lipase
|
|
where is lingual lipase released from?
|
the toungue
|
|
this hydrolizes one of the fatty acids of the triglyceride
|
gastric lipase
|
|
where is the gastric lipase found?
|
in the stomach
|
|
after the triglyceride leaves the stomach what is it?
|
a diglyceride
|
|
where is most the fat digested?
|
in the small intestine
|
|
what hormone does fat in the small intestine trigger the release of?
|
cholecystokinin
|
|
what does cholecystokinin trigger the release of?
|
it signals the gallbladder to release bile
|
|
the bile that is released is used as an
|
emulsifyer
|
|
what does bile do?
|
draws fat into fluids
|
|
fat encounters lipase enzymes from ____ and ________
|
pancrease and small intestine
|
|
at the end of fat digestion in the small intestion we are left with
|
monoglycerides
|
|
digestion breaks down lipids into_________
|
fatty acids
|
|
what happens to teh short and medium fatty acid chains?
|
they are absorbed directly into the blood stream through the intestinal cells
|
|
what happens to long chain fatty acids and monoglycerides?
|
they become micelles
|
|
these are spheres of emulsified bile and fats
|
micelles
|
|
micelles are soluble in watery digestive fluids
|
micelles are soluble in watery digestive fluids
|
|
micelles move into intestinal cells where
|
monoglycerides and long chain fatty acids are made into new triglycerides
|
|
what are these new triglycerides called?
|
chylomicrons
|
|
what are chylomicrons?
|
triglyceride and protein
|
|
where are chylomicrons released?
|
into the lymphatic system
|
|
where do the chylomicrons go after they are in the lymphatic system?
|
they enter the bloodstream for travel around the body
|
|
what does the same job as the chylomicron?
|
lipoprotein
|
|
what does a lipoprotein act as?
|
a transport vehicle
|
|
what is a lipoprotein?
|
a cluster of lipids with protein
|
|
what does the lipoprotein transport?
|
lipids through lymph and blood
|
|
this transports triglycerides around the body
|
chylomicron
|
|
as the chylomicron travels around the body, what happens?
|
the cells grab bits as they need it and in the end teh chylomicron is shrinked down
|
|
when the chylomicron is shrunk at the end what happens to it?
|
the liver can get rid of it
|
|
what is another transport vehicle?
|
VLDL
|
|
what is a VLDL
|
very low density lipoprotein
|
|
what does the liver use to make cholesterol and lipids?
|
fatty acids, carbohydrate, protein, leftover remnants from chylomicrons, and alcohol
|
|
what forms a VLDL?
|
cholesterol and lipids packaged with protein
|
|
WHat do teh VLDLP do?
|
travel around the body
|
|
when the VLDLP travels around the body, what happens?
|
cells remove triglycerides from it, and then the VLDLP shrinks and becomes cholesterol rich LDL
|
|
what is LDL?
|
low density lipoprotein ( a very cholesterol rich molecule)
|
|
the liver makes fats
|
the liver makes fats
|
|
where does packaged fat go?
|
adipose tissue
|
|
LdL circulates as muscles, adipose tisse, mammary glands, etc. take up triglycerides and cholesterol to build new membranes, make hormones, or store fat
|
LdL circulates as muscles, adipose tisse, mammary glands, etc. take up triglycerides and cholesterol to build new membranes, make hormones, or store fat
|
|
the liver has LDL receptors that
|
remove LDL from circulation and controls blood cholesterol concentrations
|
|
what is HDL
|
"good cholesterol"
|
|
what may be released by fat cells into the blood?
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glycerol, fatty acids, cholesterol, and phospholipids
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what does the HDL do?
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it picks up these lipids and cholesterols and brings them back to the liver for recycling or disposal
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high HDL is healthy b/c
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it brings cholesterol back to the liver for breakdown
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why is LDL unhealthy?
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because it leaves cholesterol moving through the body which leaves a risk for heart attack
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how can we improve the ration of LDL to HDL?
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-loose weight
-eat monounsaturated, polyunsaturated fats -soluble fiber -antioxidants -moderate alcohol consumption -exercise! |
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what is linked to high LDL??
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saturated fats
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what are some foods that are good for monounsaturated foods?
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olive oil, canola oil, peanuts, seeds
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why are polyunsaturated fats considered to be neutral?
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b/c they can't raise HDL or LDL
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who says to limit saturated fats to 7% daily?
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American Heart Ass.
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what do the Am heart Ass. say to limit trans fat to daily?
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1% daily which is 2 grams/20 calories
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why are labels for trans fats deceiving?
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b/c by law, companies can call any trans fat that is .5 or under- 0 grams trans fat on their lable!
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what are the lipid roles in the body?
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stored fuel
insulation shock absorbtion spares protein |
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where is fat stored as fuel?
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adipose tissue
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what type of fat is insulation?
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subcutaneous fat
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how is fat used as shock absorption?
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the fat layers the bones and organs
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how is fat used for protein sparing?
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it makes the body break down the fat 1st for energy instead of going right to the protein bank ( b/c protein is needed for so many imp. things in the body)
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what is the fatty acid not made by the body?
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essential fatty acids
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what are essential fatty acids needed for?
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-structure of cell membranes
-to make eicosanoids |
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what 2 things make up eicosanoids?
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arachidonic acid plus eicoaspentaenoic acid(EPA)
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what do eicosanoids help with?
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-imp. effects in body
-blood pressure regulation -blood cloting -immune response |
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what are the 2 essential fatty acids?
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linoleic Acid
Linolenic acid |
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what is a Linoleic acid?
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an omega-6 fatty acid
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where can you find Linoleic acids?
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mainly in vegetable oils, but also in poultry fats and meats
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what is a Linolenic acid?
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an omega-3 fatty acid
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where can you find Linolenic acids?
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in oils, nuts, seeds (flax seeds) and vegetables
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Linolieic acids are needed to make what?
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other omega-3 fatty acids
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what are the 2 "other" omega-3 fatty acids linoleic fatty acids are neede to make?
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Eicosapentaenoic acid (EPA) (used in making eicosanoids)
+ Docosahexaenoic acid (DHA) |
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DHA is used in the prevention and treatment of what?
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heart disease, hypertension, arthritis, and cancer
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what is the human capacity to store fat?
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unlimited
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where is fat stored in the body?
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adipose tissue
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what is the enzyme called on the adipose cell?
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Lipoprotein lipase
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what is the job of the lipoprotein lipase?
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it picks up triglycerides from lipoproteins and promotes their storage in adipose cells
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what can be used to form a triglyceride?
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2-carbon chains from carb or protein
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where is excess carb and protein stored?
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stored as adipose tissue
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it is more efficeint to store fat as fat
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it is more efficeint to store fat as fat
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what is the process of protein transformed to glucose?
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gluconeogenisis
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fat=
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stored energy
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we use fat for energy when we are deprived of food, or perform prolonged exercise
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we use fat for energy when we are deprived of food, or perform prolonged exercise
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what type of lipaseis found in the adipose tissue?
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hormone-sensitive lipase
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what do the hormone-sensitive lipase do inside the adipose tissue?
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dismantle stored triglycerides
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what happens to glycerol and fatty acids when released into blood?
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they are captured by cells and yeild energy,CO2,andH20
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1pd fat = __kcals
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3500
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if one is fasting, what will they loose?
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lean muscle tissue
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why does one loose this lean body mass?
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to provide teh brain with glucose
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what is the ideal amount of total cholesterol?
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less than 200 mg/dl
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what is the ideal amount of LDL?
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less tan 100 mg/dl
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what is the ideal amount of HDL?
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greater than 60 mg/dl
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what is the ideal amount of triglycerides?
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less than 150 mg/dl
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High Cholesterol foods raise blood pressure
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High Cholesterol foods raise blood pressure
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what do saturated fats raise?
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Staurated fats raise LDL levels
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what do trans fats raise and lower?
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raise LDL, lowers HDL
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wha do monounsaturated fats lower?
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LDLs
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what do omega-3 fatty acids lower?
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blood cholesterol levels
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what is dietary reccomendation for total fat?
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30%
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what is the recommendation for trans and saturated fat intake?
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less than 10%
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what should we reduce our cholesterol intake to?
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300 mg daily
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what puts you at risk for heart disease?
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poor lipid profile
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when the blood can't reach the brain, this is the cause of
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a stroke
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when the blood cant get through the arteries, this is the cause of a
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heart atack
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what are the saturated fats we shoud eat less of?
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whole milk
cream butter cheese fatty beef and pork coconut and palm oils |
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what are the trans fats we should eat less of?
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fried foods, any cookies or pastries,crackers, snack foods, meat and dairy products, imitation cheese
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what foods should we limit that contain cholesterol?
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meat eggs dairy
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what are the fats we should choose?
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mono,poly, and omega-3
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why choose mono and poly?
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b/c there is evidence from low rates of heart diseaseamoung these living in medterranean region
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what foods are good choices for mono and polyunsaurated fats?
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-olive,canola,peanut oils
-avacados -veg oils -nuts and seeds |
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what does omega-3 fatty acids protect against?
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irregular heartbeats,and blood clots, it also lowers blood pressure
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what foods contain omega-3 fatty acids?
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-veg oils
-walnuts -flaxseeds -fatty fish(mackerel, sardines, salmon) |