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level: Carbs, Fats and Proteins

Questions and Answers List

level questions: Carbs, Fats and Proteins

QuestionAnswer
What are carbohydrates(CHO)?Organic compounds containing carbon, hydrogen and oxygen. Its main function is to provide energy. They are also needed in adequate amounts to keep protein from being used as an energy source
SaccharidesSugar Units
Simple CarbohydratesConsist of Monosaccharides(One sugar unit) and Disaccharides(Two sugar units).
Examples of MonosaccharidesFructose(found in fruits), Galactose and glucose
Examples of DisaccharidesSucrose, Lactose and Maltose
Risk of high Simple Carbohydrates ConsumptionIncreased risk of obesity, Increased risk of dental caries
DRI's for simple carbohydrates45%-65% caloric intake from carbohydrates and only 8% added sugar
Complex Carbohydrates(Polysaccharides)Long chains of glucose units
Polysaccharides(3)Starch, Glycogen and Dietary Fiber
Examples of Starchgrains, legumes and vegetables(Particularly corn and potatoes)
GlycogenStored form of carbohydrates, made from simple sugars and stored primarily in the liver and muscles. It is used when blood glucose levels are low
Dietary FiberRefers to food that humans cannot breakdown. It is usually excreted in feces and has no nutritional value
Sources of dietary fiberWhole grains, legumes, fruits, vegetables, nuts and seeds
Examples of maltoseMalted grain products
Examples of lactoseDairy and milk products
Examples of sucroseTable sugar, sugarcane, beet sugar, powdered and brown sugar, fruit
Examples of GlucoseDextrose, Corn Syrup
Examples of FructoseFruits, Honey, High Fructose Corn Syrup
Examples of GalactosMilk(Only found in Lactose)
How do complex carbohydrates provide energy longer?Because they are longer chains of glucose units and it takes longer for the body to break them down
Where is glycogen stored?The liver and muscles
Types of FiberWater Soluble and insoluble fiber
Examples of insoluble fiberswheat bran, vegetables, whole grains and fibrous fruits
Examples of water soluble fibersFruits, Oats, Barley, and Legumes
Benefits of Insoluble FibersSoften Stool, Speed Transit of Foods Through the digestive Tract and Reduces Pressure in the Colon
Water-Soluble Fibers actionBinds with Bile Acid and cholesterol in the digestive tract to prevent their absorption.
Benefits of Water Soluble FiberHelps lower cholesterol levels, and reduces risk of cardiovascular disease, attracts water and turns to gel during digestion thus slowing digestion, providing a feeling of fullness
DRI's for Complex Carbohydrates45%-65% total caloric intake
Fiber Intake amount38g/day(Dependent on gender and age
Effects of excessive fiber in dietbloating, gas and constipation, mineral absorption, osteoporosis and anemia
Interventions for excess fiber ingestionIncrease water intake
Stages of Digestion1)Carbohydrates are chewed in mouth beginning mechanical digestion 2)Carbohydrates are broken down further as it combines with gastric secretions in the stomach 3)Carbohydrates enters the small intestine beginning chemical digestion. Enzymes in the intestinal wall and the pancreas aid in digesting the carbohydrates. 5)All Carbohydrates are broken down into monosaccharides before being absorbed and eventually converted into glucose 6)Glucose circulates in bloodstream and is used by cells for energy 7)Excess glucose is converted into glycogen and stored in the liver and muscle. Once full remaining carbs are converted into fat and stored as adipose tissue
Adipose TissueHelps insulate the body from extreme temperatures, and acts as cushion for organs and other tissues to prevent bumping or jarring.
LipidsOrganic substances of a fatty nature that are insoluble in water and necessary for good health. EG Fats and Cholesterols
Bodily Function of LipidsProvide the most concentrated source of energy of all the nutrients(9kcal.g) and can be used either directly from the fat in food or from adipose tissue.
Fat soluble vitaminsA,D,E and K
Lipid compositionCarbon, Hydrogen, Oxygen, Fatty acids and glycerol
Why are lipids also called triglycerides?Because they most of the fat in the body is a combination of three fatty acids that combine with one glycerol unit
Saturated FatsA fatty acid whose chemical bonds are filled completely with hydrogen
Unsaturated FatsA fatty acid whose chemical chain has one or more places in which hydrogen is missing
Risk of saturated fatsIncreased blood cholesterol levels, and increased risk of atherosclerosis and heart disease
Food sources of saturated fatsCoconut, palm and palm kernel oils, Fat in and on meats and poultry, Egg yolk, butter, cream, mild fat, cocoa butter, olive oil and olives
Two types of unsaturated fatsMonounsaturated fats and polyunsaturated fats
Food sources of monounsaturated fatscanola oil, peanuts and peanut oil, most nuts, avocados
Food sources of polyunsaturated fatssafflower oil, sunflower oil, cottonseed oil, soybean oil, corn oil, most fish oil
DRI for saturated fats5%-6% dietary intake
Hydrogenated fatsunsaturated fats in which hydrogen has been added to make it more saturated
Food sources of hydrogenated fatsmost vegetable spreads(EG corn oil margarine)
trans fatty acidsunsaturated fats which have been completely hydrogenated.
Food sources of trans fatty acidspartially hydrogenated plant and fish oils, stick margarine and shortening, commercial fats used for frying and baking
Risks of trans fatty acidsIncrease blood cholesterol levels, increased risk of atherosclerosis and heart disease
DRI trans fatty acidless than 1%
DRI fats25%-35% total dietary intake
Cholesterola lipid belonging to a group of chemicals called sterols. It is a building block for cell membranes and for hormones which is synthesized in the liver and is found in foods of animal origin.
dietary cholesterol sourcesanimal products(especially organ meat and egg yolks), seafood poultry and dairy products
DRI total cholesterol<300mg/day
Lipoproteinsmolecules made of lipids surrounded by protein They facilitate the transport of lipids in the blood stream
four types of lipoproteinschylomicrons, high-density lipoproteins(HDL), Low-Density Lipoproteins(LDL) and Very Low-Density Lipoproteins(VLDL)
what is bile?Bile is a liver secretion which is necessary to emulsify fat
T/F: The greater the amount of protein found in lipoproteins the lower the densityFalse
LDLsLow-Density Lipoproteins increase risk of atherosclerosis by increasing plaque buildup on the artery walls
HDLsHigh-Density Lipoproteins have the opposite effect, decreasing risk of heart disease or stroke
NIH recommended total serum cholesterol levels<180mg/dL
ProteinVital nutrient that provides building blocks of blood and bone and are essential in tissue growth and building as they are the structure of every cell
Primary proteins in the bodyCollagen, enzymes and plasma proteins
What is another possible use of protein in the bodyThe body can use protein to supply energy(4kcal/g) if adequate carbs and fats are not availiable
Amino AcidsBuilding blocks of proteins. There are approximately 20 identified amino acids but only 9 are considered essential amino acids
DRI protein10%-35% total daily calories or .8g/kg of body weight(This may increase with stress and illness)
Complete proteinA protein which contains all 9 essential amino acids in sufficient quantity and ratio for the bodies needs
Sources of Complete proteinMeat, poultry, fish, mild, cheese, eggs and soy products
Incomplete proteinsproteins lacking in one or more essential amino acids
Sources of incomplete ProteinsGrains, legumes, nuts, and seeds
Possible sources of proteins for vegetarian dietsLegumes, dairy products or eggs, soy products
vegetarian diet(Challenges and benefits)diet which limits or eliminates the intake of animal products. Adequate protein and B12 intake are some challenges to this diet. Studies shown lower risks of CAD, colon cancer, obesity and type 2 diabetes in vegetarians
Nitrogen use in the bodyProtein is the bodies only external source of nitrogen. It is used to create other amino acids in the body and is excreted in urea.
Nitrogen balancean equilibrium between nitrogen intake and output
Positive Nitrogen BalanceMore nitrogen is consumed than is excreted. This causes the body to create more tissue than it is breaking down or anabolism
Negative Nitrogen BalanceLess Nitrogen is being consumed than is being excreted. This causes a state of catabolism or the body is breaking down more tissue than it is creating
risks of prolonged negative nitrogen balancemuscle atrophy and poor function of all body systems
Excess dietary protein risksIncreased risk of cardiovascular disease, increased calcium excretion and therefor osteoporosis and renal insufficiency or failure due to increased burden on the kidneys
Protein Energy MalnutritionOccurs when lack of energy or protein intake is present. More common in children in developing countries and hospitals in the developed countries.
MarasmusProtein deficiency which affects all ages. Involves deficiency of protein as well as all other energy providing nutrients. Characterized by wasting of body tissue and "skin and bone" appearance.
KwashiorkorProtein deficiency occurring most often in children in developing countries. Results from severe protein restriction in the presence of other calories. Characterized by edema in the feet legs and often face and hands and swelling in the abdomen due to hypoalbuminemia and enlarged fatty liver.
PEM long term effects on bodyStunted growth, impaired cognitive ability, reduced mental and physical capacity and lowered resistance to infection