16Mar - Nutrition, lol - Knehans
College Of Medicine (com) Indt 8148 Metabolism & Nutrition with Garrett/olson at University of Oklahoma Health Sciences Center
About this deck
By: Jonathan Mani
Created: 2012-03-29
Size: 48 flashcards
Views: 19
Created: 2012-03-29
Size: 48 flashcards
Views: 19
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major dietary monosaccharides
glucose (dextrose), fructose, galactose
major disaccharides of diet
sucrose, lactose, maltose
sucrose
table sugar: from sugar cane/beets. No other plants seem to make it. Why is it such a huge part of our diet?
lactose
milk sugar. Not in soy milk. Galactose + glucose
maltose
in malted grains. We also digest starch into maltose
relative sweetness of fructose:sucrose
1.7
complex polysaccharides
starch, glycogen, cellulose, maltodextrose
starch
ho starches store complex carbs: grains, potato/corn
glycogen
how animals store complex carbs. Not much in our diet
cellulose
undigestable plant starch
maltodextrose
short glucose polymer: partially digested starches. In sports drinks
how do we get carbs to cells
digest, absorb, transport to liver, which sends to systemic circulation
Glycemic index
low for fat, sucrose, lactose. High for starches
food items with low GI
fruit, yogurt
high GI food items
grains
effect of insulin on cells
uptake of glucose, store fat (don?t use it)
nutrient density
%recommended / (% recommended calories)
how to judge a food based on nutrient density
want ND > 1
Which causes a higher glucose spike, cornflakes vs chocolate bar (ACCORDING TO THIS GUY)
cornflakes. Hmmmmmmmmmm debatable.
insoluble fibers
cellulose and hemicellulose
foods with cellulose / hemicellulose
wheat rice cornbran
types of soluble fiber
pectin, gums, carrageenan, natural laxatives
pectin
in apples/jelly: it traps water into gels
gums as fiber: what foods
oat bran, beans
carrageenan is found where
salad dressing / ice cream
natural laxatives (popular
metamucil / psyllium
recommended intake of fiber
30 grams /day or 14g/1000 kcals
how much of your grains should be whole grain?
0.5
how much of your diet should be carbohydrate
0.55
minimum carb intake to prevent ketosis
130 g/day
Major guidelines to minimize heart disease risk
Total fat <30% of calories: Sat fat < 7%, Trans <1%, Cholesterol <300mg
Stearic acid
18C, sat: beef/pork/chocolate
palmitic acid
16C, sat: pork
which saturated fats raise serum cholesterol
Palmitic, Myristic, Lauric: short chain = more effect on serum cholesterol
diary fats
myristic (14C) and lauric (12C) - THESE raise serum cholesterol
oleic acid
18:1 - olive oil/avocado/peanuts/canola: lowers cholesterol (not HDL)
Linoleic acid
18:2 vegetable oil
effect of linoleics on cholesterol
lowers serum cholesterol (including HDL)
flaxseed oil
linolenic 18:3. contains essential omega3 fatty acids
major omega3 fatty acids
eicosapentatonic and docosahexanoic acids (EPA, DHA)
where do you find w3fatty acids
cold water fish (sea, not pond)
effects of omega3's
reduce blood clotting: increase PGI3 (vasodilation) and Thromboxane TXA3 (reduce clotting
trans fats: source
hydrogenation; margarine/shortening, processed foods
effects of trans fats
reduce HDL, increase LDL (like sat fats)
sources of cholesterol
organ meet, egg yolk, butter
which raises cholesterol more, cholesterol intake or sat fat intake?
saturated fat intake
definition of obesity
19% body fat in males, 26% in females: when you start to see harm to health
BMI: overweight vs obese
>25 = obese, > 30 = obese
About this deck
By: Jonathan Mani
Created: 2012-03-29
Size: 48 flashcards
Views: 19
Created: 2012-03-29
Size: 48 flashcards
Views: 19
About StudyBlue
STUDYBLUE makes things that make you better at school.
Things like online flashcards with photos and audio.
Things like personalized quizzes and friendly reminders about when (and what) to study next.
Think of it as a digital backpack™: access to all of your study materials online and on your phone.
STUDYBLUE exists to make studying efficient and effective for every student, for free. Join us.
“I have used this website for three exams, and I see a huge difference in my test results.”
Naj
Naj