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nutrition unit 6
| Question | Answer |
|---|---|
| lipids | class of organic nutrients that generally don’t dissolve in water (water insoluble) |
| what are considered lipids? | fats, oils, cholesterol |
| true/false: fat is a major energy soure | true |
| fat kcal/g | 9 |
| fats and lipids important roles | maintaining cell membranes, producing certain hormones, insulating against cold temps, regulate blood pressure and inflammation, cushion against bumps, blows, and falls, absorb fat-soluble vitamins and phytochemicals |
| what do dietary lipids contribute to? | rich flavor, smooth texture, and appetizing aroma of foods |
| fatty acid | chain of carbon atoms bonded to each other and to hydrogen atoms with an acid group on one end and an omega end at the other |
| omega end | the first carbon has three hydrogens attached to it |
| acid group | the last carbon has 2 oxygen atoms and 1 hydrogen atom in a special arrangement |
| triglyceride | lipid that has three fatty acids attached to a three-carbon compound called glycerol; referred to as fats and oils |
| what percentage of triglycerids make up the lipids in your body and food? | 95% |
| saturated fatty acid | fatty acid that has only single bonds holding each carbon in the carbon chain together |
| for each carbon in a fatty acid chain, how many saturated hydrogens are there? | 2 |
| rich sources of saturated fatty acids | animal fats and coconut, palm, and palm kernel oils |
| monounsaturated fatty acid | fatty acid that has one double bond within the carbon chain; lacks 2 hydrogens |
| rich sources of monounsaturated fatty acids | avocados, olive, peanut, and canola oils |
| polyunsaturated fatty acid | fatty acid that has two or more double bonds within the carbon chain; lacks more than 2 hydrogens |
| rich sources of polyunsaturated fatty acids | safflower (high linoleic), grapeseed, sunflower (high linoleic), and soybean oils |
| saturated fatty acid characteristics | straighter and can pack closely together; allows animal fats with high amounds of saturated fats to be solid at room temp. |
| double bonds of unsaturated fatty acids characteristics | create bent or kinked shape; vegetable fats with high amounts of unsaturated fats tend to be liquids at room temp. |
| essential fatty acids | lipids that must be supplied by the diet |
| linoleic acid | an essential omega-6 fatty acid |
| alpha-linoleic acid | an essential omega-3 fatty acid |
| what do the 6 and 3 in the omega acids represent? | the position of the first double bond that appears in the fatty acids carbon chains when you count carbons at the omega end of the molecule |
| naturally rich sources of linoleic acid | corn oil, seeds, nuts |
| naturally rich sources of alpha-linoleic acid | seafood |
| what are 2 omega-3 fatty acids that derive from alpha-linolenic acid? | eicosapentaenoic acid and docosahexaenoic acid |
| arachidonic acid | omega-6 fatty acid derived from linoleic acid |
| trans fatty acids | unsaturated fatty acids that have an unusual structure. they have 2 hydrogen atoms on the opposite sides of the double bonded carbon in the chain |
| partial hydrogenation (PHO) | food manufacturing process that adds hydrogen atoms to liquid vegetable oil, forming trans fats and saturated fats (ex. vegetable oil) |
| where do trans fats naturally occur? | in beef and whole fat dairy foods |
| when were use of PHOs in processed foods banned? | 2018 |
| why were PHOs used by food manufacturing companies? | because they gave foods longer shelf life. they have decreased rancidity |
| rancidity | a chemical process that damages a compound's structure |
| cardiovascular disease (CVD) | group of diseases that affect the heart and blood vessels |
| true/false: saturated and trans fats are linked to increased risk of CVD | true |
| cholesterol | sterol in animal foods that’s made by your body |
| how is cholesterol different than fatty acids and triglycerides? | their carbon arrangement is different. in cholesterol, carbons are arranged in rings |
| true/false: cholesterol is only in animal foods and is made by the body | true |
| cholesterol dietary sources | animal foods like egg yolk, liver, meat, poultry, whole milk, cheese, ice cream |
| phospholipids | type of lipid needed to make cell membranes and for proper functioning of nerve cells; |
| what are phospholipids needed for? | structure and function of nerve cells and cell membranes |
| cell membrane phospholipid structure | phosphate head is water soluble (hydrophilic) while the two tales are not (hydrophobic). phosphate heads face the watery outside environment of the cell while the tails are faced inwards towards each other |
| where are phospholipids found? | naturally in plant and animal foods |
| lecithin | major phospholipid in food. they also contain choline |
| lecithin-rich foods | egg yolks, liver, wheat germ, peanut butter, soybeans |
| choline | vitamin-like nutrient |
| what is choline needed to make? | acetylcholine |
| acetylcholine | a chemical that transmits messages between nerve cells |
| emulsifier | substance that helps fat-soluble and water-soluble compounds mix with each other |
| why would manufacturers add emulsifiers to foods? | to keep oily and watery ingredients from separating during storage |
| true/false: choline deficiency is common | false; they are found in many foods and the body makes phospholipids, but they can occur during pregnancy |
| lipases | enzymes that break down lipids |
| where does some fat digestion occur? | in the stomach |
| what emulsifier is needed for fat digestion? | bile |
| where is bile produced? | the liver |
| where is bile stored? | the gallbladder |
| what do absorptive cells remove? | monoglycerides, fatty acids, glycerol, and cholesterol from micelles |
| true/false: cholesterol undergoes digestion | false |
| what percentage of cholesterol is absorbed in the small intestine? | about 50% |
| in absorptive cells, what are fatty acids and monoglyceride molecules reassembled into? | triglycerides |
| what do absorptive cells coat lipids with? | a thin layer of protein, phospholipids, and cholesterol to form chylomicrons |
| what are chylomicrons? | a type of lipoprotein |
| lipoprotein | structure that transports lipids through watery environments like the bloodstream and lymph |
| what happens to chylomicrons? | cells in walls of tiny blood vessels (capillaries) release a lipase that breaks down the chylomicron's load of fat into fatty acids and glycerol. nearby cells pick them up and metabolize them. chylomicrons are reduced to small-cholesterol rich particles |
| what does the liver do with the small cholesterol-rich particles from chylomicroons? | the liver clears these particles from the bloodstream and uses their contents to produce various substances such as VLDL |
| very low-density lipoprotein (VLDL) | lipoprotein that transports a high proportion of lipids in the bloodstream |
| where are most bile salts absorbed? | the small intestines (ileum) |
| where are bile salts recycled? | the liver |
| how does the liver recycle used bile salts? | it makes new bile with the old bile salts |
| how does eating foods with soluble fiber interfere with the bile salt recycling process? | the soluble fiber binds with the used bile salts, so the small intestine cannot absorb them and they are excreted into feces |
| how does eliminating bile salts reduce blood cholesterol levels? | without a supply of recycled bile salts, the liver has to remove cholesterol from the bloodstream to make new bile salts. as a result, blood cholesterol drops, which is good for health |
| adiposed cells | fat cells; specialized cells that store fat |
| what do adipose cells do? | remove fatty acids and glycerol from the bloodstream and reassemble into triglycerides for storage |
| what does your body do when it needs energy? | adipose cells break down triglycerides, releasing fatty acids and glycerol into bloodstream. |
| how does liver clear glycerol from the bloodstream? | by converting it into glucose for energy |
| how do macronutrients in general cause weight gain? | the body can convert excess glucose and certain amino acids into fatty acids that are used to make fat |
| what are the most common forms of CVD? | heart disease and stroke |
| true/false: CVD is one of the five leading causes of death in u.s. | true |
| what percentage of deaths in the u.s. came from heart disease and stroke combined? | 30% |
| when can CVD develop? | during adolescence and young adulthood |
| atherosclerosis | long-term disease process in which plaque builds up inside arterial walls. negatively affects blood vessels, especially arteries |
| what are normal arteries like? | flexible, tubelike structures that have a smooth lining |
| how can atherosclerosis begin? | when excess cholesterol, glucose, or cigar smoke compounds irritate the lining of an artery. the immune system responds by producing inflammation within the artery |
| how does inflammation create arterial plaque? | inflammation in an artery triggers certain cells within walls of the blood vessel to deposit cholesterol-rich material (plaque) under the artery's lining. |
| how does plaque affect blood vessels? | they block the opening through which blood flows in an artery. this makes arteries less flexible, which causes the heart to work harder to pump blood through the stiff vessels. plaque roughens arteries, slows blood flow, and causes blood clots to form |
| how do blood clots affect blood vessels? | clots block blood flow. when this happens, cells die due to lack of oxygen |
| angina | partial blockage of artery in the heart, limiting blood flow to the tissues; chest pain that results from lack of oxygen to heart muscle tissue. |
| heart attack | loss of blood flow to a section of the heart muscle, causing the tissue to die |
| stroke | loss of blood flow to a region of the brain, causing the death of brain cells in that area. clots that form in arteries (atherosclerosis) can travel to the brain and cause stroke |
| peripheral vascular disease (PVD) | atherosclerosis affecting a blood vessel that doesn’t carry blood to the heart or brain (ex. legs and arms) |
| what causes gangrene to occur? | when a clot blocks an artery that carries blood to a limb and the tissue in the limb dies |
| arteriosclerosis | condition that results from atherosclerosis; better known as hardening of the arteries. caused by hypertension |
| hypertension | abnormally high blood pressure levels that persist |
| hypertension blood pressure level | at or above 130/180 mm Hg |
| healthy blood pressure level | less than 120/80 mm Hg |
| what do lipoproteins do? | transport cholesterol and triglycerides in the bloodstream |
| major types of lipoproteins | chylomicrons, very low density lipoprotein (VLDL), low density lipoprotein (LDL), high density lipoprotein (HDL) |
| which lipoprotein is the smallest and densest? | HDL because it transports more protein and less lipids than the other lipoproteins |
| what happens to VLDLs? | the liver releases them into the bloodstream. cells that line capillaries release an enzyme that breaks down triglycerides in VLDL. this forms fatty acids and glycerol. cells use these for energy or body fat production |
| after being stripped of most of its fats, what do VLDLs turn into? | LDLs. about 45% of the volume of a lipoprotein is cholesterol |
| LDL functions | LDLs transports cholesterol and other lipids to tissues. cells can remove LDL from the bloodstream and use its lipids to make vital substances and cell structures |
| how HDLs are made | the liver releases protein "shells" into the bloodstream that pickup cholesterol and other lipids from cells. the filled cells are HDLs. HDLs have the most protein and is considered good cholesterol |
| why are HDLs considered good cholesterol? | because it carries cholesterol and other lipids away from cells and back to the liver where they can be processed and eliminated |
| why are LDLs considered bad cholesterol? | because they are more likely to be involved in plaque formation in atherosclerosis, but not all LDLs are unhealthy |
| free radicals and LDLs | free radicals can damage small, dense LDLs. results in oxidized LDL cholesterol. arterial cells that form plaque take up oxidized LDL |
| true/false: cigar smoking increases production of oxidized LDL cholesterol | true |
| what stimulates VLDL production in the liver? | excessive intake of alcohol and refined carbs, especially added sugars |
| what does VLDL carry a high amount of? | triglycerides |
| what increases risk of CVD? | low HDL cholesterol |
| key risk factors for atherosclerosis | hypertension, unhealthy cholesterol levels, poor diet, insulin resistance, diabetes, excess body fat, lack of physical activity, increasing age, family risk of CVD |
| inherited risk factors for atherosclerosis | c-reactive protein, triglycerides, sleep apnea, emotional stress, alcohol |
| how to lower chances of getting atherosclerosis | increase physical activity, quit smoking/avoid exposure to smoke, limit salt intake, manage blood pressure, stress, and weight, eat fiber-rich foods, reduce added sugars and alcohol, eat unsaturated fats instead of saturated fats |
| fat amdr | 20 to 35% of total calories |
| true/false: populations that consume diets rich in saturated fats have higher LDL in blood and higher rates of CVD | true |
| general effects of saturated fats (SFA) | most SFAs increase blood cholesterol by raising concentrations of both LDL and HDL |
| general effects of monounsaturated fats | monounsaturated fats generally lower LDL and raise HDL |
| general effects of trans fats | trans fats raise LDL cholesterol levels while reducing healthy HDL levels |
| general effects of polyunsaturated fats | polyunsaturated fats generally lower both LDL and HDL cholesterol |
| how to monitor risk of atherosclerosis | get regular checkups and have your doctor test your blood for high cholesterol, blood pressure, and measure arterial blood flow. keep track of medical records |
| desirable total cholesterol level | 125 to 200 mg/dl |
| optimal LDL cholesterol level | less than 100 mg/dl |
| HDL cholesterol level that increases risk of heart disease | less than 40 mg/dl for men and 50 mg/dl for women |
| HDL cholesterol level that protects against heart disease | greater than or equal to 50 mg/dl |
| acceptable triglyceride cholesterol level | less than 150 mg/dl |
| unhealthy triglyceride cholesterol level | greater than or equal to 200 |
| what total percentage of kcals should come from saturated fats? | less than 10%. it is important to keep them as low as possible while eating a healthy diet |
| dietary recommendations for fat consumption | increase essential fatty acid intake by meeting the recommendation. eat omega 3 and 6 fatty acids |
| omega-6 fatty acid foods | corn oil, seeds, nuts |
| omega-3 fatty acid foods | fatty saltwater fish, shellfish, flaxseeds, soybeans, walnuts, algae, fish oil supplement (if necessary) |
| ways to reduce saturated and trans fat calories | Choose lean cuts of meat; Use moist cooking methods for tough meats; Trim away visible fat; Drain excess fat; Avoid batter & deep frying; Don’t use pan drippings; Switch from drinking whole milk or 2% milk to 1% or fat free; Tofu and vegetable stir fry |
| food selection and preparation | Don’t add salt while preparing food or before eating it. Use less salad dressings. When ordering food at a restaurant, request that no salt be added during its preparation. Read Nutrition Facts panels to monitor types of fat. |
| what to do if making lifestyle changes does not lower CVD | talk to your doctor and take medications (statins and zetia) |
| how to statins reduce LDL? | by interferring with livers metabolism of cholesterol |
| what does zetia do? | inhibits intestinal absorption of cholesterol |
Created by:
rachelrobinson