Flashcards
Nutrition
Flashcards do conjunto (32)
- 1Required NutrientsWater, Vitamins, Minerals, Essential Amino Acids, Essential Fatty Acids
- 2Recommended NutrientsCarbs, Fiber, Cholestrol
- 3Water-Soluble VitaminsDissolve in water and can be pee-ed out when in excess. Vitamins B and C.
- 4B VitaminsFunction in the metabolism.
B9: DNA/RNA synthesis and RBC production
B12: RBC production - 5Vitamin CFunctions as an antioxidant and synthesis of collagen
- 6Fat-soluble vitaminsDissolve in lipids but can not be gotten rid of, so be careful with taking too much. Vitamins A,K,E,D
- 7Vitamin AAntioxidant, Skin Repair, and Vision Health
- 8Vitamin DImportant for ossification and bone remodeling
- 9Vitamin EAntioxidant and protects cell membrane
- 10Vitamin KBreaks down blood clots
- 11Essential Amino AcidsAmino Acids you must get from your diet (there are 9 of these). These are used for making proteins. Found in complete proteins and coupling of incomplete proteins.
- 12Non-essential Amino AcidsYour body can make them and they are found in incomplete proteins.
- 13Incomplete and Complete ProteinsComplete: Soy, quinoa
incomplete coupling: Legumes + grain, Hummus + grain, nuts + seeds, Legumes + lentils, grains + lentils - 14MineralsWe need all 21 minerals from our diet
- 15K/NaElectrical potential in the nervous system
- 16ClAcid/Base balance
- 17CaBone Density, muscle contraction, and neurotransmitter release
- 18PUsed to make DNA, RNA, ATP, and phospholipids
- 19MgImportant for DNA, RNA, ATP synthesis
- 20FeOxygen Transport and cellular respiration
- 21ISynthesis of thyroid hormones
- 22ZnAntioxidant
- 23CuProduction of collagen and elastic fibers
- 24Types of Fatty AcidsTrans Fat: Produced through hydrogenation. Avoid at all cost
Saturated Fat: Should be consumed in small amounts, increases cholesterol. Ex. animals products, coconut, palm oil
Unsaturated Fat: Should be consumed the most. Ex. mono: nuts, oil, avocado, poly: walnuts, flaxseed, canola oil, soybeans - 25Essential Fatty AcidsSaturated and Unsaturated Fats: cell structure, insulation, secondary energy source, and temp. regualtion
- 26Why are carbs only recommendedCarbs are not needed to survive because it does not provide your body with anything other than energy and your body can break down fatty acids and amino acids to make energy.
- 27Glycemic IndexMeasures the effect that carbs have on blood sugar. High: Fast break down (simple), Low: Slow break down (complex)
- 28FiberComes from plants.
Insoluble: Provides bulk, good for intestine, whole grains/veggies
Soluble: Lowers cholesterol, oats, legumes, Brussel sprouts - 29CholesterolProduction of steroid hormones and in the cell membrane
HDL (good): Remove cholesterol build-up, >45mg
LDL (bad): accumulates in blood vessels as plaque, <100mg - 30StatinsSlows synthesis of cholesterol by blocking the enzyme called HMG-CoA
- 31Basal Metabolic Rate# of calories needed per day for the body to function but you need additional calories for exercise and digestion. Depends on sex and age
- 32Nutrition mathCarb: 4cal/g
Protein: 4cal/g
Fats: 9cal/g
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- Biology FlashCards sobre Nutrition, criado por Emilee Strohl em 27-03-2020.
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- Emilee Strohl
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