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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. 15. 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 23. 24. Can you increase HDL by exercise? What three things may increase HDL levels? 25. 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 54. 55. 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. 85. 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