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Nutrition Key Concepts Flashcards

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이 집합의 용어 (32)

  • Main energy source for the brain
    The brain primarily relies on glucose, a simple carbohydrate, as its main energy source and cannot efficiently use fat.
  • Ketone bodies and brain energy
    During fasting or low-carbohydrate diets, the body produces ketone bodies as an alternative fuel for the brain.
  • Recommended daily fiber intake
    Women (19-50 years): 25 grams per day; Men (19-50 years): 38 grams per day.
  • Sources of dietary fiber
    Good sources include whole grains, fruits, vegetables, and legumes.
  • Parts of a whole grain
    Bran: outer layer rich in fiber and B vitamins; Germ: nutrient-rich core; Endosperm: starchy middle layer providing carbohydrates.
  • Glycemic index (GI)
    GI measures how quickly a carbohydrate raises blood glucose. High GI causes rapid spikes; low GI causes gradual increases.
  • Glycemic index formula
    GI = \(\frac{\text{Area under blood glucose curve for test food}}{\text{Area under curve for reference food}} \times 100\)
  • Diverticulosis and prevention
    Diverticulosis is formation of pouches in the colon wall. Prevention includes a high-fiber diet to promote regular bowel movements.
  • Monosaccharides vs disaccharides
    Monosaccharides are single sugars (glucose, fructose, galactose). Disaccharides are two sugars linked (sucrose, lactose, maltose).
  • Top source of added sugars in American diet
    Sugar-sweetened beverages like sodas and energy drinks are the leading source.
  • Examples of sugar substitutes
    Aspartame, sucralose, stevia, and saccharin provide sweetness with little or no calories.
  • Enzyme breaking down starch in small intestine
    Pancreatic amylase breaks down starch into maltose.
  • Hormones regulating blood sugar
    Insulin lowers blood glucose by promoting cellular uptake; glucagon raises blood glucose by releasing liver stores.
  • Symptoms of diabetes
    Frequent urination, excessive thirst, unexplained weight loss, and fatigue.
  • Health risks of uncontrolled diabetes
    Increased risk of heart disease, kidney damage, nerve damage, and vision loss.
  • Triglyceride structure
    One glycerol molecule bonded to three fatty acids.
  • Healthy vs unhealthy dietary fats
    Healthy fats: unsaturated fats (olive oil, nuts, fish). Unhealthy fats: saturated (animal products) and trans fats (processed foods).
  • Saturated vs unsaturated fats
    Saturated fats have no double bonds and are solid at room temperature; unsaturated fats have one or more double bonds and are liquid.
  • Phospholipids role
    Phospholipids have a glycerol backbone, two fatty acids, and a phosphate group; they are key components of cell membranes.
  • Functions of fats in the body
    Energy storage, insulation, organ protection, absorption of fat-soluble vitamins, and cell membrane structure.
  • LDL vs HDL cholesterol
    LDL is 'bad' cholesterol that increases heart disease risk; HDL is 'good' cholesterol that reduces risk by transporting cholesterol to the liver.
  • Essential vs non-essential fatty acids
    Essential fatty acids must be obtained from diet (e.g., linoleic acid); non-essential can be synthesized by the body.
  • Types of vegetarian diets
    Lacto-ovo: includes dairy and eggs; Lacto: dairy only; Ovo: eggs only; Vegan: excludes all animal products.
  • Energy provided per gram by macronutrients
    Carbohydrates: 4 kcal/g; Proteins: 4 kcal/g; Fats: 9 kcal/g.
  • Gluconeogenesis
    Metabolic process producing glucose from non-carbohydrate sources like amino acids and glycerol, mainly in the liver.
  • Amino acid structure
    Central carbon, amino group (-NH2), carboxyl group (-COOH), hydrogen atom, and unique side chain (R group) that determines properties.
  • Main enzyme for protein digestion in stomach
    Pepsin begins protein digestion in the stomach.
  • Transamination
    Transfer of an amino group from one amino acid to a keto acid to form a new amino acid.
  • Health risks of high and low protein intake
    High intake may strain kidneys; low intake can cause muscle wasting and immune weakness.
  • Complete vs incomplete proteins
    Complete proteins contain all essential amino acids (animal products, soy); incomplete lack one or more (most plant proteins).
  • Protein complementation
    Combining plant foods (e.g., beans and rice) to provide all essential amino acids.
  • Kwashiorkor vs Marasmus
    Kwashiorkor: protein deficiency causing growth impairment; Marasmus: severe calorie and protein deficiency causing wasting.