Download Nutrition Flashcards

Nutrition Flashcards
1.
2.
3.
4.
Is the bloodstream water based or lipid based?
How are lipids transported in the bloodstream?
What are lipid carriers called?
Why are LDL called bad cholesterol?
6.
7.
Water based
By water-soluble carriers that have a lipophilic region
Lipoproteins
higher levels of LDL particles promote health
problems and cardiovascular disease
1) to produce hormones
A) steroid hormones (including cortisol and
aldosterone)
B) Sex hormones (progesterone, estrogens,
testosterone)
2) To establish proper cell membranes membrane
permeability and fluidity
3) To make bile
4) To make one vitamin (vitamin D)
It can transport cholesterol into artery walls.
it hardens and forms a plaque (atherosclerosis).
5.
What is cholesterol used for?
9.
10.
It can break off and travel in the bloodstream as a fat
embolism, lodge in a smaller blood vessel, and block
blood flow distal to that point.
Stroke
Heart attack
Why is LDL called bad cholesterol?
What happens when the cholesterol in the
arterial wall becomes oxidized by a free radical (a
circulating H+ ion)?
8.
What can happen to a plaque?
What happens if this occurs in the brain?
What happens if this occurs in the coronary
arteries?
11. What predicts whether or not cholesterol is
transported into artery walls?
12. What are triglycerides?
13.
14.
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16.
What is the function of triglycerides?
What are triglycerides correlated with?
How are triglycerides useful?
What happens to triglycerides in the small
intestine?
17. What is the enzyme that breaks down
triglycerides so they can be absorbed in the small
intestine?
18. What are two reasons why is it worse to have a
fat belly than to have fat in the rear end, regarding
LDL levels?
19.
Why is it worse to have a fat belly than to have
fat in the rear end, regarding diabetes?
High levels of LDL
They are the main constituents of saturated and
unsaturated fat.
They are a mechanism for storing unused calories
The consumption of starch and fatty foods
They transport dietary fat to cells that need it
They are converted to chylomicrons, which are
absorbed by lacteals (lymph vessels)
Lipase
1) Fat stored in the greater omentum is mobilized
before subcutaneous fat (deep to the dermis).
Fat stored in the rear end is subcutaneous fat.
Therefore, fat stored in the omentum will be
made into LDL first.
2) Greater omentum fat also produces an enzyme
called resistin, which lowers circulating VLDL
concentrations (which increases LDL levels).
Resistin also increases insulin resistance (causing
Diabetes Mellitus)
Nutrition Flashcards
20.
What obvious appearance is an indicator of
how high your LDL and triglyceride levels are,
and therefore, is an indicator of cardiovascular
health?
21. What other lipid can be lowered which will
reduce LDL levels? How to you lower that lipid?
22. Why are HDL particles called "good
cholesterol"?
Having a large waist line
Triglycerides. Lower them by consuming less fat.
27.
28.
HDL particles are able to remove cholesterol from
within arterial plaques and transport it back to the liver
for excretion or re-utilization
No, your levels are hereditary
Niacin (vit B3) and magnesium, Apo-A1. Note:
Vitamin C does not raise HDL levels.
Saturated and unsaturated fatty acids
Vegetable oil (typically unsaturated)
Animal fats (typically saturated)
They are a mechanism for storing unused calories
consumption of starchy and fatty foods
30.
The pancreatic enzyme lipase acts releases the fatty
acids so they can be absorbed (lipolysis).
carbohydrate-induced hypertriglyceridemia
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24.
Can you increase HDL by exercise?
What three things may increase HDL levels?
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26.
What are the two categories of triglycerides?
What are examples of each?
What is the function of triglycerides?
What causes high levels of triglycerides in the
blood?
29. How are triglycerides absorbed?
When a high carbohydrate diet causes high
levels of triglycerides in the blood, what is the
condition is called?
31. What does carbohydrate-induced
hypertriglyceridemia do to a person’s glycemic
index? What does that do to insulin levels?
32. What is the function of insulin?
33. What happens when cells are resistant to
insulin?
34.
What is the best food to reduce triglyceride
levels?
35. Why should you avoid Omega-3 fatty acids
from fish oil, even though they are heavily
advertised?
36. What makes a particular carbohydrate have a
high glycemic index? What is an example of one?
37.
What is an example of a carbohydrate with a
low glycemic index?
38. What carbohydrates have slower rates of
digestion and absorption, causing a lower insulin
demand, and are thus better for a diabetic?
39. What is the Body Mass Index (BMI)?
40. What two things are used to calculate BMI?
Elevates it, causing an overproduction of insulin
It pulls glucose into the cells. If a cell is insulin
resistant, the glucose will stay in the blood and spill
into the urine. High levels of blood sugar will damage
the brain and blood vessel lining.
Up to 3 grams a day of omega-3 fatty acids from flax
seed oil (linseed oil).
Because fish oils are too high in vitamin A, which is
toxic in high levels.
Carbohydrates that break down quickly during
digestion and release glucose rapidly into the
bloodstream.
Simple sugar like glucose is an example.
Starch
Foods with a lower glycemic index
An estimate of body fat
Weight and height
Nutrition Flashcards
41.
Does BMI actually measure the percentage of
body fat?
42. What is the quickest, most readily available
source of energy for the body?
43. What are carbohydrates broken down into?
44. What is broken down if there is not enough
blood glucose between meals?
45. Why are sugars called empty calories?
46.
What are examples of complex carbohydrates?
47.
48.
How much meat does a person need per day?
Which meats are high in protein but also high
in fat?
49. What protein sources are low in fat?
50.
Why are protein and amino acid supplements
not good?
51. What happens if you have an excess of just one
amino acid?
52.
What type of fats raise LDL (bad) cholesterol?
Name 2 examples
53. What type of fats lower LDL (bad) cholesterol?
Name 2 examples
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56.
Which meats are lower in saturated fats?
How many calories are in one pound of fat?
How many days will it take to lose one pound
of fat if you eat 500 calories less per day?
57. What is the reason why some people lose more
than that?
58. What are the two general function of vitamins?
No…you would have to weigh yourself in a
swimming pool to calculate that.
Glucose
Glucose
Proteins (including heart muscle) are broken down to
amino acids, which are broken down to glucose
because they contribute to energy needs and weight
gain without supplying any other nutritional
requirements.
whole grain pasta, rice, bread, and cereal. Less
desirable complex carbohydrates (not good for
overweight people) are potatoes and corn
Two servings (the size of a deck of cards)
Red meat (can be 42% fat)
protein from plant origins (whole-grain cereals, dark
breads, and legumes)
They can cause you to have an excess of one amino
acid or another
It competes for receptor sites in the small intestine,
causing a deficiency in absorption of the other amino
acids.
Saturated fats; they are solid at room temperature and
have an animal origin. Butter and margarine
polyunsaturated fats; they are liquid at room
temperature and have a plant origin. olive oil, canola
oil, corn oil, and safflower oil.
Turkey, fish, and chicken.
3,500
7 days
Water loss. It will come back.
They are needed for metabolism
They make a lot of the body’s enzymes.
59. What are the 4 fat-soluble vitamins?
A, D, E, K
60. What happens to excess fat-soluble vitamins?
They are stored in fat and liver, and can accumulate to
a toxic level
61. What happens to excess water-soluble
They are excreted in the urine. That is okay as long as
vitamins?
you are well hydrated. If not, they can cause kidney
damage.
62. Where is the fat on a fetus? What happens if the In the myelin sheaths (white matter). Excess vitamins
mother takes too much vitamin A, D, E, or K?
can lodge there and disrupt action potentials. The
corpus callosum is a large area of white matter in the
brain. Dysfunction causes autism.
Nutrition Flashcards
63.
64.
What does vitamin D do?
Lack of vitamin D leads to what disorder in
children?
65. What is a free radical?
Helps the intestines absorb ingested calcium
Rickets
As a cell is functioning, it generates molecules that
have an extra electron, which is called a free radical.
66. What is the damage caused by free radicals?
free radicals want to run around and get rid of
their extra electron (that is called oxidizing the
recipient molecule), but none of the other
molecules want one, either.
The parts of a cell that usually get stuck with a
free radical include DNA, proteins, enzymes,
and cell membranes.
This leads to damage there, and can even lead
to cancer.
67. What substances deactivate free radicals? What Anti-oxidants
are examples?
Vitamin C. E, and A, found in fruits and vegetables
68. How many servings of fruits and vegetables
5 servings (2 fruit, 3 vegetables). A serving is about
should you eat per day?
one cup
69. Is it just as good to take a vitamin pill instead of No, you don’t get the fiber, which is needed to prevent
eating fruits and vegetables?
colon cancer. Also, excess vitamins A, D, E, K are
toxic
70. What are some minerals?
Calcium, phosphorous, iodine, sodium, chloride,
magnesium, potassium, zinc, copper, iron
71. What is calcium used for?
bones, teeth, nerve conduction, and muscle
contraction. It helps prevent osteoporosis if you have
enough calcium and you also exercise.
72. What foods are high in calcium?
Dairy products and green leafy vegetables
73. How much sodium is needed per day? What
500 mg/day. Excess causes water retention, causing
happens if you have too much?
high blood pressure
74. What is potassium and sodium used for?
Muscle contraction and nerve conduction
75. What are some foods high in potassium?
Cantaloupe, avocados, potatoes, beans, bananas, fish,
raisins, apricots, dates, and cocoa powder (think
chocolate).
76. What is magnesium used for?
Helps muscles relax
77. What are some foods high in magnesium?
seeds, brans (wheat, rice, and oat), spinach, and cocoa.
Any leafy greens have a high amount of magnesium
because the center of the chlorophyll molecule is
magnesium.
78. What is iron used for?
To make hemoglobin to transport oxygen in red blood
cells
79. How do males and females differ in their iron
Females need more, due to loss during menstruation.
requirements?
If you ingest too much, it makes you constipated.
80. What is glucosamine?
It is an important component of joint cartilage
81. Will ingesting glucosamine restore damaged
No; eating cartilage does not mean you will grow new
cartilage?
cartilage. It just breaks down into the same
components that are found in cartilage.
Nutrition Flashcards
82.
83.
84.
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86.
Name three common eating disorders
What is obesity?
What is moderate obesity?
What is morbid obesity?
Why is it especially important not to let
children become obese?
87.
What surgery is for people more than 100
pounds overweight?
88. What are the problems with this surgery?
89.
What is bulimia?
90.
What are the dangers of bulimia?
91.
92.
What is anorexia?
What is anorexia nervosa?
93.
What are some symptoms of starvation?
Obesity, bulimia, anorexia nervosa
Being about 50 pounds overweight
Being about 75 pounds overweight
Being 200+ pounds overweight
Their stem cells have not all differentiated yet. If they
gain weight, these stem cells will become fat cells, and
it will be hard for them to lose weight their whole life.
Stomach stapling.
They have to watch their diet to get enough nutrients,
they need vitamin B12 shots monthly, and they must
not force extra food in, or the stomach will stretch out
again.
eating to excess (called binge eating) and then purging
themselves by some artificial means, such as selfinduced vomiting or use of a laxative.
causes an abnormal heart rhythm, and damage
to the kidneys can even result in death.
Vomiting up the food causes the stomach acids
to eat away at the pharynx, esophagus, and
teeth.
Vomiting also causes loss of electrolytes,
which can be deadly
Anorexia is just “not eating”. The person might just be
sick or recovering from surgery. Anorexia nervosa is a
refusal to eat because they think they are too fat. It is
often a control issue. The person feels like they do not
have control in their life, so they control the food.
low blood pressure, irregular heartbeat,
constipation, being cold, and they tend to get
stress fractures.
Menstruation ceases in females