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advanced concepts of nuttrition CIA
protein, micronuttrients, vitamins, electrolites, phytochemicals, bone health, blood health, energy metabolism, basal metabolic rate
50
Fitness
Undergraduate 4
03/30/2010

Additional Fitness Flashcards

 


 

Cards

Term
protein
Definition
  • 20 aminoacids , but 8 are essential amminoacids
  • 10-35% of the protein intake
  • 4 kcal
  • 8-1 g of protein / KG ideal body weigth
Term
aminoacid
Definition

            R

            ↓

COOH---C---H

            ↑

           NH2             when together they make a bond, some will be atracted to others  and will make an internal bond.

chemical bond is created when water is realed that is called peptibond ( caused by the union of a protein and an aminoacid.

Term
biological value
Definition

they will measure how much nitrogen the food has= therefore the most amount on amioacids.

  • egg whites 100
  • meat fish 90
  • dairy products 92
Term
complementari proteins
Definition

legumes+ grains

legumes + seeds

legumes + nuts

Term
protein functions
Definition
  • antibodies
  • muscle tissue/ cell growth
  • enzymes
  • hormones
  • fluid balance
  • acid/ base balance
Term
protein digestion
Definition

MOUTH→ Proteins in food are crushed by chewing and moisten by saliva STOMACH→ Proteins are denaturated by hydrochloric acid . inactive enzymes are realeased when protein is present &activated by HCL.Pepsin is activated to break proteins into single amino acids and smaller polypeptides (tripeptides, bipeptides) SMALL INTESTINE→ pancreas realeases inactive enzymes to go to the blood stream. With the presence of protein it turns into active protein. (tripeptides, dipeptides, AA) further it breaks it smaller INTESTINAL MEMBRANE → tripeptase, di peptase will break into chains of aminoacids that go to the blood stream. some will be converted by receptor sigths in the intestine. Amino acids will be sent to the liver and sent to the cells as needed.

Term
mutual supplementation
Definition
the process of combining peanut butter and whole  wheat bread to make a complete protein
Term
protease
Definition
the sustance that breaks down polypeptides in the small intestine
Term
amine group
Definition
the portion of an aminoacid that contains nitrogen
Term
micronutrients
Definition
nutrients that are needed in the daily diet relatively small amounts; vitamins and minerals are micronutrients
Term
vitamins
Definition
organic compounds that assist regulating body process
Term
fat soluble vitamins
Definition
  • A
  • D
  • K
  • E

vitamins that are not soluble in water but arte soluble in fat

need chyme to be sent to the bloodstream stored in the body

Term
water soluble vitamins
Definition
  • Vitamin C
  • B
  • Folics Folate

We need them as a daily basis. we do not store them

Term
minerals
Definition

inorganic sustances  that are not broken down during digestion or absorbtion; they assist in regulating body processes.

Term
megadoses
Definition
nutrients intakes that are more times the recomended amount
Term
major minerals
Definition
minerals that must be consumed in amounts of less 100 mg that are present in the body at the level of less than 5g
Term
trace minerals
Definition
minerals that must be consumed in amounts < 100 mg
Term

heme iron

 

non heme iron

Definition
  • heme iron.  iron that is part of teh proteins hemoglobin and myoglobin; found only in animal based foods
  • non heme iron.  iron that is not part of hemoglobin or myoglobin; found in both animal and plant based foods
Term
antioxidant
Definition
a compound that has the ability to prevent or repair the damage caused by oxidation
Term

atom

 

nucleus

 

electron

Definition

atom. a discrete irreducible unit of matter. Is the smallest unit of an element and is identical to all other atoms o that element

 

nucleus.  the positively charged center of the atom. It is made of two types of particles _protons and neutrons- bound tighly together the nucleus contains all of the atomic mass

 

electron.  a negatevely charged particle orbiting the nucleus 

Term
oxidation
Definition
a chemical reaction in ehich molecules of a sustance are broken down into their component atoms. During oxidation the atoms involve lose electrons leavinf a free radical.
Term
free radical
Definition
  • a higly unstable atom wich an unpair electron in its outermost shell.
  • damage the cell membrane causing inflamation and antioxidants have to be consume to fix that damage of the cell and prevent diseases
Term
disease with free radical
Definition
  • cancer
  • heart disease
  • diabetes
  • arthritis
  • catarats
  • kidney disease
  • alzhaiemer
  • parkinson
Term
free radicals are abtain .....
Definition
  • by process food
  • smoking
  • grilled foods ( prevented by marination)
  • excercice
  • metabolism
  • sunlight

 

Term
decrease free radicals
Definition
  • A
  • C
  • E
  • Selenium
Term
Vitamin A
Definition

provitamin, preformed

preformed.- beef, chicken , liver eggyolks milk

pro vitamin.- spinach , carrots mango pumpkins

Toxicity.- fatigue, bone and joint pain, spontateus abortion, nausea and diharea (5X the RDA consumption)

deficiency.- niogth blindless, impared growth, inmunity and reproductive functions

 

Term
vitamin C
Definition
  • water soluble vitamin has a potent effect on tissue lungs
  • involved in colagen formation
  • wound healing
  • thyroid function
  • inmmunity
  • not know a toxicity yet, but large ammounts producess diahrrea
  • smokers have to have more vitamin C than other people
Term
vitamin E
Definition
  • fat soluble . 200-400 I.U
  • protects nerve for its antioxidant activity
  • prevent heart deseases
  • prevents cancer
  • blood cell very fragile if consume more than 800 I.U (blood thinner)
Term
selenium
Definition
  • thyroid function gland
  • higly toxic do not consume every day
  • anticancer
  • required for carbohydrate and fat metabolism
  • RDA= 55mg/day
  • nuts, chellfish, meat, fish, whole grains

Toxicity= brittle hair and nails, skin rashes, nausea, weakness and liver disease.

deficiency= specific forms of heart desease and athritis, impared inmuine functions muscle pain.

Term
phytochemicals
Definition

antioxidants ( trap free radical)

anti cancer sustances

the mopre phytochemicals the better inactive cancer causing agents

Term
Functional foods
Definition
food that contains plenty of phytochemicals athat help to prevent diferent sickness and antioxidants
Term
fluid
Definition
  • 50-70% water
  • 2/3 intracellular ( held within the walls of the body cells)
  • 1/3 extracellular ( in the body tissue or the liquid of the blood called plasma)

water.- used to transport, blood volume, temp regulator, lubricate

Term
metabolic water
Definition
the water formed as a by-product of our body metabolic reactions for example the water extracted from protein when consumed
Term
sensible water lost
Definition

water loss that is noticed by a person

  • urine
  • heavy perspiration
Term
insensible water loss
Definition

the loss of water not noticeable by a person, such as

  •  through evaporation from the skin 
  •  exhalation from the lungs during breathing
Term
diuretic
Definition
a sustance that increases fluid loss via urine. Common diuretics include alcohol, some prescription medicaions, and many over the counter weigth loss pills
Term
electrolytes
Definition

a sustance that disassociates in solution into positevely and negatively charged ions and is thus capable of carring an electruc current.

 

 ion.  is any ellectrically charged particle either positively negatevly charged

Term
electrolyte elements
Definition
  • NA sodium (+)
  • K potasium (+)
  • CL chlorine (-)
  • P Phosporus (-)

control fliud balance

nerve impulses

muscle movement

acid/ base balance

sodium and potasium always stay outside or inside is the nerve impluses ocours they will swicht positions

 

Term

NA

sodium

Definition
  • major trance mineral
  • 1500-2300 mg a day
  • found in processsed food
  • nerve transmition
  • fluid balance

toxicity.  water retention, high blood preasure, increase loss of calcium trough urine.

 deficiency.  muscle cramps, loss of apetite, diziness, fatigue, nausea, vomiting , and mental confiuson

Term

K

potasium

Potasium chloride

positively charged helps to reduce blood preasure levels vehicle for potasium found in vegetables and fruits

Definition
  • 4200 mg
  • vegetables and fruit
  • regulates contraction of muscles 
  •  trasmition of nerve impulses
  • assist on mantaining healthy blood preasure levels

toxiciy. muscle weakness, vomiting, irreagulat heartbeat.

deficiency. muscle weakness, muscle paralysis, mental confiuson

Term

CL

Chloride

Definition
  • 2300 mg
  • HCL acid or gastric juices works for bacteria, white blood cells
  • source salt ( 40% sodium, 60 % Chloride)
Term

P

Phosphorus

Definition
  • ATP - energy source
  • 700 mg
  • phospolipids around the cell membrane
  • good in bones
  • DNA/RNA
  • found in fish or dairy
  • used to preserve sodas
  • helps regulates biochemical reactions a componets in the cells membranes LDL
  • Term
    phytic acid
    Definition
    phosphorus stored in plants we only absobe 50% of it because our body is not capable to absorb this type of phosphorus
    Term
    dehydration
    Definition
    depletion of they fluid results when fluid excretion exceeds fluid intake bod
    Term
    bone health
    Definition

    bone= 65% calcium bone

    35% collagen

    bones are not static form and reform

    minerals in bones= magnesium and calcium

    Vitamins in bones= vitamin K and D

    collagen is a protein formed strong fibers in bone and conective tissue

    most of the bone is made up with calcium ( blood stream and muscle contraction) will afect blood presure and heart

    Term
    calcium
    Definition
    • blood stream
    • muscle contraction
    • bone structure

    dairy products and sardines

    Term

    magnesium

    major mineral

    Definition
    • formation of bone growth
    • vitamin D metabolism and action in the bones

     

    Term
    fluoride
    Definition
    • protects theet and bones stimulates bone growth
    • trace mineral
    Term
    vitamin D
    Definition
    • regulates calcium absorbtion
    • we cannot get toxicity from calcium because vitamin D control the intake of the calcium
    • fat soluble hormone
    • prevention for some cancers
    • available in fortified foods being the primary source or suplements or though sunligth
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