Human Nutrition Exam 2

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205 Terms

1

endosperm

inner layer and contains highest amount of starch and protein, all that remains when a grain is refined, white flour/bred

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2

bran

outer layer, contains majority of dietary fiber and a significant amount of B vitamins and minerals

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3

germ

embryo of a seed that germinates and grows, contains essential fatty acids as well as E vitamins and minerals

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4

refined

stripped of germ and bran leaving only the endosper,

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5

enriched

nutrients have been added back

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6

items added back when a grain is refined

thiamin, riboflavin, niacin, iron, folate

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7

whole grains

my plate says we need ½ of our grains as whole grains

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8

carbohydrates

made of carbon, hydrogen and oxygen, source of energy for all cells and reduces use of protein for energy

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9

foods high in carbs

starchy foods, bread, rice, potatoes, pasta, grains, dairy, plant foods

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10

simple carbs

monosaccharides and disaccharides, healthy or not depending on fiber

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11

monosaccharides

made up of one sugar unit

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12

monosaccharides

glucose, fructose, galactose

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13

glucose

circulates in bloodstream, found in fruit, veggies, and honey

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14

fructose

found in fruits, veggies, and honey

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15

galactose

makes up milk sugar

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16

disaccharides

made up of two sugar units

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17

disaccharides

maltose, sucrose, lactose

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18

maltose

glucose + glucose, formed in large amounts as a product of starch digestion but very little is found in foods

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19

sucrose

glucose + fructose, known as table sugar, found in fruits and veggies

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20

lactose

glucose + galactose, called milk sugar, found in dairy products

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21

complex carbs

polysaccharides made from long chains of glucose

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22

glycogen

animal or human storage form of carbs, stored in muscle and liver, we only eat a small amount and must make it

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23

why is glycogen highly branched

quick and efficient storage, helps with release of glucose

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24

glycogen and muscle

3/4th, broken down to supply fuels for contracting muscles

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25

glycogen and liver

1/4th, breaks down into glucose and releases it into the blood

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26

starch

plant storage of a carb, amylose chains, digestible by humans, includes legumes, grains and veggies

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27

fiber

many kinds, plant only and structural components of the plant, human digestive enzymes can’t digest, cellulose chains, includes legumes/nuts, whole grains and veggies

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28

salivary amylase

in mouth, breaks down starch into monosaccharides or shorter chains

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29

stomach digestion and enzymes

no digestion here, breaks down into monosaccharides, disaccharides, starch, and fiber

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30

what happens in stomach

salivary amylase is inactivated by gastric acid so starch digestion stops

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31

effect of fiber in stomach

soften and increases stool

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32

small intestine digestion

pancreatic amylase finished breaking down the starch into the disaccharide maltose

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33

enzymes finish the job of what

disaccharides float up by the wall of the small intestine and finish job of maltose, sucrose, and lactose

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34

maltose enzyme

maltase

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35

sucrose enzyme

sucrase

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36

lactose enzyme

lactase

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37

absorption

almost entirely in small intestine

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38

glucose absorption

some will stop in liver but most will travels past the liver to feed cells

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39

why does it matter where glucose comes from

immediately available glucose gets used up quicker while glucose that gets slowly released lasts longer

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40

lactose intolerance

condition characterized by diminished levels of lactase and the reduced ability to digest lactose

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41

treat lactose intolerance

cut back on dairy products in small amounts, lactose free products or lactaid milk with lactase to improve digestion

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42

glucose in body

mainly used for energy, brain especially needs it

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43

fructose and galactose after its absorbed

carried to liver and converted into glucose then exported back into blood as glucose for distribution to cells ot to make glycogen

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44

insulin

removes glucose from blood for use by cells for energy, glucose levels lover and is stored in fat when not used

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45

glucagon

signals liver cells to release glucose into blood from breaking down glycogen, glucose levels increase

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46

glucose from food

first step, brain consumes glucose for ATP and neurotransmitter synthesis

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47

glucose from food

50% of all sugar energy, 20% all energy including fat, 450 kcal/day

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48

store glucose as glycogen

backup plan, about one days worth of liver glycogen, ¼ in liver, ¾ in muscles for fuel with glucose

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49

glucose from protein

backup backup plan, mainly liver and skeletal muscles, includes gluconeogenesis

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50

gluconeogenesis

new making of glucose

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51

glucose from ketones

backup backup backup plan, fats can’t pass through blood brain barrier but ketones can, happens when carbs aren’t available so fats are burned by making ketones

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52

avoid ketosis

consume 50-100g of carbs/day

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53

RDA for carbs

minimum of 130g carbs/day to keep brain and liver running, we usually eat much more

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54

added sugars and fructose

lead to fat in liver which can lead to inflammation and nonalcoholic fatty liver disease

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55

DGA added sugar guidelines

less than 10%

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56

AHA added sugar guidelines

less than 6%

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57

sugar affects ability to provide nutrients

sugars take up space and calories needed for other food groups

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58

find tsp calculation

grams divided by 4

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59

percent as sugar calculation

kcal times percentage

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60

percentage back to grams

divide by 4

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61

dental caries

too much sugar causes bacteria on teeth to produce acids that dissolve tooth enamel

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62

avoid cavitied

avoid eating sticky foods, sucking hard candy, and sugary drinks

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63

“sugar” on food label

only white granulated table sugar

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64

added sugars on food label

separately listed

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65

added sugar for women

100kcal or 6tsp

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66

added sugar for men

150kcal or 10tsp

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67

fiber

14g/1000kcal

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68

insoluble fiber

does not dissolve in water but attracts it like a sponge softens stool for regular bowel movements, reduces pressure on bowel walls and stimulates muscles of LI, reduces hemorrhoids and diverticular disease and colon cancer

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69

soluble fiber

can dissolve in water and thickens contents of SI, slows digestion and absorption, feeds bacteria in Li meaning fermented or probiotics, reduces rise of blood glucose and diabetes

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70

foods high in fiber

veggies, fruits, whole grains, beans, nuts

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71

whole grains

about 3g fiber per ½ cup or slice

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72

refined grains

about 1g of fiber per ½ cup or slice

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73

veggies and fruits

2 or 3g of fiber per ½ cup

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74

legumes

6 to 8g of fiber per ½ cup

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75

milk

no fiber content so 12g carbs per cup

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76

diabetes

too much glucose in blood elevates glucose levels, glucose spills into urin making it honey like

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77

type 1

autoimmune disease, childhood or young adults, must have insulin, 5-10%, destroys insulin producing cells in the pancreas leading to insulin deficiency or absence, muscle and adipose cant take up glucose leading to hyperglycemia

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78

type 2

occurs when cells are less sensitive to the effects of insulin, pancreas produces normal amounts of insulin, insulin resistance, older adults

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79

insulin resistance

resisting insulins signal so glucose stays in the blood

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80

risk factors type 2

physical inactivity, genetics, lifestyle, obesity

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81

prediabetes

early stage of insulin resistance, without intervention or treatment that can turn into type 2

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82

fasting glucose

no food intake for 8 hours prior, normal is 70 to 100

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83

prediabetes FBC

100 to 125

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84

type 2 FBC

above 125

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85

oral glucose tolerance test

2 hours after consuming 75g of glucose

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86

prediabetes OGTT

140 to 199

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87

type 2 OGTT

above 200

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88

complications of diabetes

frequent urination, kidney failure, heart disease, weight loss, nerve damage, erectile dysfunction, amputation

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89

excessive thirst

kidneys excrete extra glucose

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90

blurred vision

extra glucose enters eye

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91

weight loss

due to low insulin and muscle cells rely on burning fat for energy, type 1

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92

glucose building in blood

cells are not getting energy from carbs so the cells are hungry

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93

how diabetes complications occur

glucose attaches to RBC and makes them sticky

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94

glycemic index

rank carb foods by ability to raise blood glucose levels compared with a standard 

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95

resistant starches

low GI, not broken down by enzymes or absorbed in SI 

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96

diabetic plate

¼ lean protein, ¼ whole grain or starchy veggie, small amount of fresh fruit, ½ non starchy veggie, skim or 1% milk 

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97

reverse prediabates

proper diet and exercise

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98

Why is exercise useful

physical activity takes in glucose and insulin sensitivity increase 

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99

hypoglycemia

blood sugar drops below 70mg/dl, brain isn’t getting enough glucose  

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100

fat

9kcal/gram, contributes to satiety

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