chapter 4 human nutrition
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122 terms
Terms | Definitions |
|---|---|
 primarily in plant based foods, such as grains, vegetables, fruits, nuts, & legumes | Where are carbohydrates primarily found? |
| in form of glucose | Most desirable form of energy for body is found where? |
| glucose | What fuel source does the brain and red blood rely on? |
| Photosynthesis | how we get glucose from plants |
| glucose-it is used as energy by plants | What is the most abundant carbohydrate in nature? |
| glucose units link together and are stored in a form of starch | How is glucose stored? |
| Monosaccharides | glucose, fructose, galactose (1 unit) |
| Disaccharides | maltose, sucrose, lactose (2 units) |
| Maltose | glucose + glucose |
| Sucrose (table sugar) | glucose + fructose |
| Lactose (milk sugar) | glucose + galactose |
| Polysaccharides | starch, glycagen, fiber (3+ units) |
| plants, such as wheat or rice, potatoes, peas & beans | Starch is the storage form in what? |
| in animals & humany body | Glycogen is the storage of glucose in... |
| liver & muscle cells (but only limited amounts in muscle cells) (major sources in liver) | Glycogen is stored in what? |
| important source of glycogen for blood | What is the importance of glycogen? |
| Dietary fiber | naturally found in foods |
| Functional fiber | added to food for beneficial effect (ex: oats bran added to bread) |
| Total fiber= | dietary fiber+functional fiber |
| Human lack..? | Human lack digestive enzyme to break down fiber |
| Soluable fiber | dissolves in water and is ferminated by intestinal bacteria (becomes gel like) such as viscous & fruits (citrus, apple), oats & barely, seeds, beans |
| Insoulable fiber | does not dissolve, has a laxative effects, foods such aswhole grains, wheat bran, veggies |
| helps prevent constipation & speed up bowl movement | Positive effects of insoluable fiber? |
| Grains | bran, endosperm, germ |
| Whole grain foods contain all 3 parts of kernel | brown rice, oat meal, whole-wheat bread |
| Bran | mineral (rich fibrous outer shell) |
| Germ | nutrient rich core |
| Endosperm | starchy portion |
| Refined grains | milling removes bran and germ |
| some B vitamins, iron, phytochemicals & dietary fiber | What are lost with refined grains? |
| Enriched grains | folic aced, Vitamin B1 B2 B3 & iron added to restore some lost nutrition (not as good as whole grains) |
| 2 grams of fiber per 100 calories | How many grams of fiber per how many calories? |
| Polysaccharide | multiple forms of gluctose |
| Simple Carbohydrates | monosacchrides and diaccharides |
| Complex Carbohydrates | polysacchrides |
| Dietary fiber helps...(4) | helps weight managment, protect against heart disease, prevent colon cancer, prevent and control diabetes |
| Health effects of dietary fiber (2) | helps prevent constipation & prevents diverticulasis |
| 130 grams per day, low-moderate amounds of simple carbs, higher amounts of fiber & other complex carbs | Recommended intake of carbs? |
| 14 grams of fiber per 1000 calories | Recommended intake of dietary fiber? |
| drink more fluids | How can you gradually increase fiber in your diet? |
| 38-males 25-females | What are the fiber needs for males & females 19-51? |
| Carbohydrate digestion starts where? | the mouth |
| Mouth (1) step in carb digestion | salvisa contains amylase which starts to break down starch into smaller units and maltose |
| Stomach (2) step in carb digestion | acid and other juices deactivate salivary enzyme |
| Small Intestine (3) step in carb digestion | the arrival of food in the small intestine signals pancreas to release another enzyme, pancreatic amylase. This then breaks down the remaining starch units into maltose. The disaccrides are absorbed then maltase lactase and sucrase are housed in the microvilli. |
| Blood (4) step in carb digestion | these enzymes break down the disaccrides into monosacchrides (glucose, fructose, galactose). the monosacchrises are now ready to be absorbed in the blood |
| Liver (5) step in carb digestion | fructose and galactose is converted to glucose. glucose is either stored or shipped back out into blood for delivery to your cells. |
| Large Intestine (6) step in carb digestion | fiber continues down to large intestine, where some of it is metabolized by bacteria in your colon. the majority of fiber is eliminated from your body in stool. |
| lactose maldigestion | the inability to digest lactose in foods due to low levels of the enzyme lactase |
| lactose intolerant | when maldigestion of lactose results in symptoms such as nausea, cramps, bloating, flatulence, and diarrhea (1-3 percent of children) |
| gradually add dairy products, eat with a meal or snack, try reduced-lactose milk & dairy products such as yogurt or cheese | How can lactose intolerant people tolerate lactose containing foods & beverages? |
| hormones | chemical messengers to your body that iniate or direct specific actions |
| insulin | the hormone that directs the glucose from your blood into your cells. insuline is produced in and released from the pancreas |
| glycogenisis | the process of converting excess glucose into glycogen in your liver & muscle |
| glycogenolysis | the breakdown of glycogen to release glucose |
| gluconeogenesis | the creation of glucose from noncarbohdrate sources, mostly protein |
| the pancreas release insulin, which converts the glucose in glycogen (glycogenesis) in liver & muscle cells | what happens when blood glucose rises? |
| coverted to fat | what happens to the remaining excess glucose? |
| pancrea releases glucagon to raise blood glucose levels. | what happens when blood glucose drops? |
| without glucose, fat cant be broken down completely, which produces ketone bodies | what happens when you dont have an adequate amount of glucose? |
| ketone bodies | the by-products of the incomplete breakdown of fat |
| ketosis | the condition of increase ketone bodies in the blood |
| balanced meals help to maintain blood glucose- complex carbs and mix meals breaks down slowly which allows gradual rise in blood sugar | whats the best way to maintain blood glucose control? |
| naturally occuring sugars | sugars such as fructose and lactose that are found naturally in fruit and dairy foods |
| added sugars | sugars that are added to processed foods & sweets |
| empty calories | calories that come with little nutrition ex: jelly beans |
| DRI: no more than 25% of daily calories | Recommended intake of sugar: |
| 30 tsp | How much does Americans average of added sugars daily? |
| dental caries | the decay or erosion of your teeth |
| baby-bottle tooth decay | the decay of baby teeth in children due to continual exposure to fermentable sugary liquids |
| sugar substitutes | alternatives to table sugar that sweeten foods for fewer calories |
| calorie free sweeteners | sweet n low, equal, sunette, splenda, neotame |
| aspartame | equal |
| saccharin | sweet n low |
| sucralose | splenda |
| sugar alcohols (polyols) | sorbitol, mannitol, xylitol (gum) absorbs more slowly than sugar, not calorie free. can cause diarhea |
| Gycemic Response or Gyclemic Index (GI) | compared with standard: white bread, may be useful to people with diabetes. |
| white bread= | 100 (GI) |
| diabetes mellitus | a medical condition whereby individual either doesnt have enough insulin or is resistant to the insulin available. often known as diabetes |
| insulin resistance | the inability of the cells to respond to insulin |
| type 1 diabetes | autoimmune disease, childhood, earlys years |
| type 2 diabetes | resistant to insulin, age 45 & older (95%) |
| impaired glucose tolerance (prediabetes) | a condition whereby a fasting blood glucose level is higher than normal, but not high enough to be classified as having diabetes mellitus |
| hyperglycemia symptoms: | feeling very tired, losing weight without trying, getting more infections than usual, losing feeling or getting tingling feeling in feet |
| causes of hyperglycemia: | too much food, too little insulin, illness, stress |
| risks factors of hyperglycemia | over age 45, race, obesity, diet, excessive alchohol, family history, smoking, inactive lifestyle |
| gestational diabetes | when females get pregnant (high blood glucose level) |
| chronic complications of diabetes millitus | increase heart disease, eye blurness, kidney (doing extra work to excrete it) nerves (poor circulation) |
| how to prevent diabete mellitus | blood glucose control is the key, have nutrition & lifestyle goals |
| hypoglycemia | blood glucose below 70 mg, usually people with diabetes, causes fainting comas |
| causes of hypoglycemia | too little food, too much insulin or diabete pills |
| lipids | hydrophobic; carbon, hydrogen, and oxygen |
| 3 types of lipids | triglycerides, phospholipids, and sterois |
| functions of lipids in the body: | energy storage, insulation, transports protein in blood, cell membane structure |
| functions of lipid in foods: | flaky texture to baked good, makes meat tender, provide flour and aromas, conrtibutes to satiety |
| fatty acids | chain of carbon and hydrogen atoms with acid (-COOH) at one end |
| saturated fatty acids | solid at room temperature, all carbons bonded to hydrogen |
| unsaturated fatty acids | double bond between carbons, more liquid at room temperature, monosaturated fatty acid, polyunsaturated fatty acid |
| monusaturated fatty acid (mufa) | one double bond |
| polyunsaturated fatty acid (pufa) | more than one double bond |
| omega 6 fatty acid (linolec acid) | helps with structure of cell membrane, found in leafy greens and vegetable oils |
| omega 3 fatty acid (alpha linolenic acid) | heart healthy, flax seeds, oily fish, decreases risks of heart disease, regulates blood pressure, blood sugar, and blood gloats |
| hydrogenation | more solid at room temperature |
| cis | hydrogens are on the same side of the double bond |
| trans | hydorgens are on the opposite sides of the double bond |
| trans fat | kept low in diet, raise LDL (bad cholestrol), lowers HDL (good cholestrol), must be listed on the food label |
| triglyceride | fatty acids+glucerol, most common lipids in foods and body, referred to as fats |
| phospholipids | 2 fatty acids+glycerol+phosporus group, phosphorus-containing head is hydrophillic, fatty-acid tail is hydrophobic |
| what do phospholipids do? | helps cell membranes, helps fat travel lecithin, sereves as an emulsifier |
| emulsifier | compund that mixed water and oil together |
| sterol | four connecting rings of carbon and hydrogen ex: cholestrol, bile, estrogen, testosteroine |
| cholesterol | cell memrane structure, precursor of compounds in body, not required in diet |
| lipid digestion & absorption | 1) mouth: lingual lipase 2) stomache: gastrin lipase (lipid enzyme) 3) small intestine: bile acids, pancreatic lipase 4) absorption of michelle (compounds combine to send to liver) |
| Transport carriers that enable fat to travel through blood and lymph are called what? | lipoproteins |
| to prevent the fat from seperating out in a sald dressing, a ______ is added | emulsifer |
| most of the fat in the mediterranearn diet come from what type of oil? | olive |
| a diet low in_____fat and trans fat can reduce your risk of heart disease | saturated |
| triglycerides contain a______backbone with three fatty acids | glycerol |
| fatty fish are rich in___and DHA, making it a heart healthy food choice | EPA |
| The american heart association recommends that you consumer at least how many servings of fish per week to obtain the necessary omega-3 fatty acids? | two |
| lipids are _____, meaning they do not dissolve in water. | hydrophobic |
| phospholipids make up the bilayer in cell_______ | membranes |
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