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Questions and Answers
What is the primary focus of nutritional science?
What is the primary focus of nutritional science?
Which of the following is NOT a benefit of maintaining a healthy diet?
Which of the following is NOT a benefit of maintaining a healthy diet?
What components do the foods consumed provide to the body?
What components do the foods consumed provide to the body?
How does a proper diet contribute to overall health and well-being?
How does a proper diet contribute to overall health and well-being?
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What does the term 'diet' specifically refer to in the context of nutrition?
What does the term 'diet' specifically refer to in the context of nutrition?
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What is the minimum energy expenditure necessary to maintain basic physiological functions under conditions of starvation and rest called?
What is the minimum energy expenditure necessary to maintain basic physiological functions under conditions of starvation and rest called?
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Which factors play a role in influencing a balanced diet?
Which factors play a role in influencing a balanced diet?
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Which aspect of energy demand is NOT included in the list of processes requiring energy?
Which aspect of energy demand is NOT included in the list of processes requiring energy?
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How is energy for body processes typically measured?
How is energy for body processes typically measured?
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In nutritional science, which area focuses on the relationship between food and the community's nutritional status?
In nutritional science, which area focuses on the relationship between food and the community's nutritional status?
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What percentage of basic energy requirements is related to essential energy from food intake?
What percentage of basic energy requirements is related to essential energy from food intake?
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Which nutrient category provides the body with energy and is needed in large amounts?
Which nutrient category provides the body with energy and is needed in large amounts?
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Which of the following is NOT a function of nutrients in the body?
Which of the following is NOT a function of nutrients in the body?
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What role do micronutrients play in the body?
What role do micronutrients play in the body?
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Which factor does NOT affect muscle activity?
Which factor does NOT affect muscle activity?
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What is the caloric value of 1 gram of lipid?
What is the caloric value of 1 gram of lipid?
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Which food source is an example of exogenous protein?
Which food source is an example of exogenous protein?
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Which statement about plant-based proteins is correct?
Which statement about plant-based proteins is correct?
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What is the role of the kilocalorie in nutrition?
What is the role of the kilocalorie in nutrition?
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Which classification does a vitamin not belong to?
Which classification does a vitamin not belong to?
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Which amino acid is considered essential for adults?
Which amino acid is considered essential for adults?
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What is the primary function of hemoglobin in the body?
What is the primary function of hemoglobin in the body?
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Which type of protein is primarily involved in muscle contraction?
Which type of protein is primarily involved in muscle contraction?
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Which of the following proteins has a balanced ratio of essential amino acids and is considered a standard protein source?
Which of the following proteins has a balanced ratio of essential amino acids and is considered a standard protein source?
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What happens to the body's ability to detoxify when there is a deficiency of protein in the diet?
What happens to the body's ability to detoxify when there is a deficiency of protein in the diet?
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What is the recommended daily protein intake for Vietnamese adults?
What is the recommended daily protein intake for Vietnamese adults?
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Which of the following carbohydrates is classified as a disaccharide?
Which of the following carbohydrates is classified as a disaccharide?
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What role do dietary fibers play in digestion?
What role do dietary fibers play in digestion?
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What is the primary function of carbohydrates in the human body?
What is the primary function of carbohydrates in the human body?
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Which statement regarding protein quality is correct?
Which statement regarding protein quality is correct?
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What is the recommended ratio of carbohydrates, proteins, and lipids (P:G:L) for individuals engaged in manual labor?
What is the recommended ratio of carbohydrates, proteins, and lipids (P:G:L) for individuals engaged in manual labor?
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Which type of fiber is known to help control appetite and lower cholesterol levels?
Which type of fiber is known to help control appetite and lower cholesterol levels?
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Which carbohydrate sources are high in fiber and recommended for achieving daily carbohydrate intake?
Which carbohydrate sources are high in fiber and recommended for achieving daily carbohydrate intake?
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What is the average daily carbohydrate requirement for children, expressed in grams per kilogram of body weight?
What is the average daily carbohydrate requirement for children, expressed in grams per kilogram of body weight?
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Which carbohydrate is primarily found in animal tissues and serves as an energy reservoir?
Which carbohydrate is primarily found in animal tissues and serves as an energy reservoir?
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Which type of fat primarily contributes to increased levels of cholesterol in the body?
Which type of fat primarily contributes to increased levels of cholesterol in the body?
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What is the caloric value provided by 1 gram of lipid?
What is the caloric value provided by 1 gram of lipid?
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Which of the following factors is NOT considered when determining an individual's lipid needs?
Which of the following factors is NOT considered when determining an individual's lipid needs?
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Which food is a rich source of Omega-3 fatty acids?
Which food is a rich source of Omega-3 fatty acids?
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Which type of lipid is specifically known for forming cell membranes?
Which type of lipid is specifically known for forming cell membranes?
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What is the primary role of vitamins in the body?
What is the primary role of vitamins in the body?
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Which vitamin is specifically mentioned as protecting the lungs against air pollution?
Which vitamin is specifically mentioned as protecting the lungs against air pollution?
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Which group includes trace elements essential for the body?
Which group includes trace elements essential for the body?
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What can lead to vitamin deficiency?
What can lead to vitamin deficiency?
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What is the energy density comparison among fats, carbohydrates, and proteins?
What is the energy density comparison among fats, carbohydrates, and proteins?
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What role does iodine play in the body?
What role does iodine play in the body?
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What is the consequence of iodine deficiency?
What is the consequence of iodine deficiency?
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Which is a primary food source of iodine?
Which is a primary food source of iodine?
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What is an important function of magnesium in the body?
What is an important function of magnesium in the body?
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How much iodine does the body require daily?
How much iodine does the body require daily?
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Study Notes
Nutrition Definition
- The process of absorbing and using food and nutrients by the human body, involving eating, drinking, digestion, absorption, and metabolism.
- Nutritional science examines how the body utilizes food for life sustenance, growth, organ and tissue maintenance, energy production, and responses to food, dietary variations, and significant factors.
- Nutritional science investigates the relationship between food and the human body.
Food and Diet
- Foods are products derived from plants or animals that provide energy and nutrients for maintaining life, growth, and tissue repair.
- A diet refers to the foods and beverages a person consumes.
Importance of Nutrition
- A healthy diet throughout life promotes healthy pregnancy outcomes, supports normal growth and development, facilitates healthy aging, helps maintain a healthy weight, and decreases the risk of chronic diseases.
- Combining proper diet with regular physical activity can help maintain a healthy weight, improve mood, enhance sleep habits, and contribute to overall health and well-being.
Nutritional Science
- The study of the connection between good nutrition and a healthy body.
- Focuses on:
- Understanding the nutrients within foods and their roles in the body.
- Identifying factors that influence a balanced diet.
- Developing strategies for dietary change.
- Encompasses three main branches:
- Basic Nutrition
- Community Nutrition
- Clinical Nutrition
- Food Science
Energy Demand
- Energy is vital for life, powering various bodily functions, growth, and physical activities.
- Measured in kilojoules (kJ) and kilocalories (kcal).
- Functions of energy:
- Basic Metabolism: Maintaining essential body functions like heart beat, organ function, and temperature regulation.
- Food dynamics: Processing and utilizing food for energy.
- Muscle activity: Powering physical actions.
Basic Metabolism
- Refers to the minimal energy required for survival under conditions of starvation, complete rest, and a comfortable temperature.
- This energy fuels fundamental physiological functions like circulation, respiration, endocrine gland activity, and temperature maintenance.
Food Dynamics
- Essential energy for food intake (metabolization, digestion, absorption, nutrient transport) makes up 5-10% of basic energy requirements.
- Muscle activity is influenced by energy requirements for labor movements, working time, and body size.
- Labor movements are affected by the nature of work (e.g., strenuous vs. sedentary) and working posture.
Nutrients
- Nutrients are compounds in food that provide energy, facilitate repair/chemical processes, contribute to body growth, and support life processes.
- Macronutrients (carbohydrates, protein, fats, and water) are required in large amounts.
- Micronutrients (vitamins and minerals) are required in small amounts.
Nutrient Functions
- Primary source of energy for the body.
- Build and repair body tissues.
- Increase the absorption of fat-soluble vitamins.
- Synthesize collagen.
- Provide structure for blood vessels, bones, and ligaments.
- Maintain body homeostasis.
Energy-Generating Substances
- Energy-generating substances include proteins, carbohydrates, and lipids.
- Energy is measured in kilocalories (kcal) or kilojoules (kJ).
- 1 kcal equals 4.18 kJ.
- 1 gram of protein provides 4 kcal.
- 1 gram of lipid provides 9 kcal.
- 1 gram of carbohydrate provides 4 kcal.
- 1 gram of alcohol provides 7 kcal.
Protein Sources
-
Exogenous sources:
- Foods of animal origin: meat, poultry, fish, eggs, milk, and milk products (supply 65% of dietary protein).
- Foods of plant origin: fruits, vegetables, soybeans, peanuts, cereals.
-
Endogenous sources:
- Body synthesizes its own protein.
- Animal-based protein is rich in essential amino acids with a balanced ratio.
- Plant-based proteins often lack one or more essential amino acids, for example:
- Rice lacks lysine.
- Corn lacks lysine and tryptophan.
Protein Sources
- Animal sources, specifically eggs and milk, provide complete essential amino acids in a balanced ratio, making them considered "standard proteins".
- Plant sources may not contain a complete and balanced set of essential amino acids.
Essential Amino Acids
- There are 20 types of amino acids commonly found in food.
- 9 essential amino acids are required for adults: Tryptophan, Lysine, Methionine, Phenylalanine, Leucine, Isoleucine, Valine, Threonine, and Histidine.
- Children require an additional essential amino acid: Arginine.
Protein Classification
- There is no single classification system that fully describes the nature and quantity of proteins.
Protein Structure
- Proteins can be found in two main shapes: globular and fibrous.
Protein Function
- Proteins are essential for muscle contraction, storage, metabolism, hormone production, and antibody production.
- Specialized proteins like Hemoglobin carry oxygen, and Rhodopsin plays a role in vision.
Protein Regulatory Functions
- Proteins are the building blocks of hormones and enzymes.
- Proteins are involved in antibody production, metabolic regulation, and body fluid balance.
- Proteins participate in digestion and regulate appetite.
Protein Protective Functions
- Protein deficiency can weaken the body's ability to neutralize toxins and excrete them effectively.
Protein Energy Supply
- Proteins can be used as an energy source.
Factors Influencing Protein Demand
- Age, body weight, medical condition, infection, gender, labor, stress, and protein quality affect protein demand.
Protein Needs for Adults
- Vietnamese adults require 1 to 1.5 grams of protein per kilogram of body weight daily.
- Protein should account for 12% to 14% of dietary energy.
- Animal protein should account for 30% to 50% of total protein intake.
Protein Needs for Children
- Children require 1.5 to 3 grams of protein per kilogram of body weight daily.
- Animal protein should account for 50% of total protein intake.
Dietary Fiber and Protein Digestion
- Diets high in fiber can interfere with protein digestion and absorption.
Carbohydrate Definition
- Carbohydrates are organic substances soluble in water.
Sugar Molecules
- Most sugar molecules are made up of six-carbon sugars.
Glucose
- Glucose is the most important sugar for life.
Carbohydrate Classification
- Based on chemical structure and the rate of anabolism and glycogen production, carbohydrates are classified as*:
-
Simple Carbohydrates:
- Monosaccharides (e.g., glucose, fructose, galactose)
- Disaccharides (e.g., maltose, sucrose, lactose)
-
Complex Carbohydrates:
- Polysaccharides (e.g., glycogen, starches, dietary fiber)
- Starches: Amylose and amylopectin
- Dietary Fiber: Soluble (e.g., pectin) and insoluble (e.g., cellulose)
- Polysaccharides (e.g., glycogen, starches, dietary fiber)
-
Simple Carbohydrates:
Roles of Carbohydrates
- Energy supply: Carbohydrates provide energy for the body.
- Structural components: Carbohydrates are structural components of some tissues (especially nerves) and are present in DNA.
- Detoxification in the liver: When glycogen stores are full, the liver has a strong ability to detoxify.
- Excretion: Carbohydrates improve excretion by increasing stool volume.
- Digestion: Carbohydrates slow down gastric emptying, slow down glucose absorption, and inhibit cholesterol absorption.
Carbohydrate Need
- Carbohydrate needs vary depending on energy consumption and physical labor.
- The ideal ratio for protein (P), carbohydrates (G), and lipids (L) varies based on activity level.
- For average labor, the recommended ratio is 1:4:1, with carbohydrates accounting for over 60% of energy needs.
- Manual labor requires a ratio of 1:5:1, while heavy labor requires 1:6:1.
- Mental labor and the elderly require a ratio of 1:3:0.8.
- Children require approximately 10-15 grams of carbohydrates per kilogram of body weight per day.
Carbohydrate Origin
- Carbohydrates are obtained from both animal and plant sources.
- Animal sources include glycogen in animal tissues (liver, muscle), lactose in milk, galactose in milk sugar, and honey.
- Plant sources include sucrose (sugar cane, radish), starch (rice, potatoes, beans, seeds), maltose (malt), cellulose, and pectin (vegetables).
- To meet daily carbohydrate requirements, prioritize complex carbohydrates and high fiber foods.
- Aim to consume at least 5 servings of vegetables and fruits and 6 servings of rice and cereal products daily.
Fiber Benefits
- Fiber is categorized as soluble and insoluble.
- Soluble fiber dissolves in water, slows stomach emptying, and slows the absorption of nutrients.
- Soluble fiber helps lower cholesterol, control appetite, maintain normal blood sugar levels, and potentially prevent bowel cancer.
- Insoluble fiber provides bulk and promotes regular bowel movements, relieving constipation.
- Most plant-based foods contain both soluble and insoluble fiber.
Lipids
-
Types:
- Triglycerides: Composed of glycerol and fatty acids.
-
Fatty acids:
- Trans fat: Artificially produced, harmful for health.
- Saturated fat: Found mainly in animal products (meat, poultry, dairy).
- Monounsaturated fat: Found in olive oil, avocados, nuts.
-
Polyunsaturated fat:
- Omega-3: Found in fatty fish (salmon, tuna), flaxseed oil, walnuts.
- Omega-6: Found in corn oil, soybean oil, vegetable oils
- Phospholipids: Found in cell membranes (e.g., lecithin).
- Sterols: Naturally occurring in plants and animals (e.g., cholesterol).
Roles of Lipids
-
Structural component:
- Cell membranes.
- Spinal cord and nervous tissues.
- Steroid hormones.
- Vitamins dissolution and transport: Help dissolve and transport fat-soluble vitamins (A, D, E, and K).
- Energy storage: Provide 9 kcal per gram, a significant source of stored energy.
- Body temperature regulation: Help insulate the body and maintain temperature.
- Satiety: Create a feeling of fullness after consuming food.
- Sensory qualities: Contribute to the taste and texture of food.
Lipid Needs
- Individual variation: Dependent on age, activity level, ethnicity, and climate.
-
Ratio of protein to lipid (P:L):
- Young and middle-aged: 1:1 (0.5-2g/kg body weight, 20-30% of energy intake).
- Elderly: 1:0.7.
- Obese individuals: 1:0.5.
- Children: Lipid needs decrease with age.
- Importance of essential fatty acids: Omega-3 and Omega-6 fatty acids are essential for good health and cannot be synthesized by the body.
-
Recommended sources:
- Saturated fatty acids: Animal products (meat, poultry, dairy, eggs).
- Unsaturated fatty acids: Vegetable oils, nuts, seeds.
-
Essential fatty acids:
- Omega-3: Fatty fish, flaxseed oil, walnuts.
- Omega-6: Corn oil, soybean oil, sunflower oil.
- Synthesis: The body can synthesize lipids from carbohydrates (glucids) and proteins (protids) if needed.
Energy Density
- Energy density refers to the amount of energy contained within a specific unit of food, typically measured in kilocalories per gram (kcal/g).
- Fats possess a higher energy density compared to carbohydrates and proteins.
- Understanding energy density is crucial for weight management.
Vitamins
- Vitamins are organic compounds that are essential for the body's proper functioning, despite being required in only small amounts (milligrams or micrograms).
- They play vital roles in metabolic processes, enabling the use of nutrients for cell and tissue construction.
- Vitamins act as components of enzymes and coenzymes, facilitating various biochemical reactions.
- Vitamins strengthen the body's resistance to diseases, particularly infections.
- Most vitamins are obtained from plant and animal sources, as the body doesn't store them in significant quantities.
- Vitamin deficiency can arise from inadequate intake, poor intestinal absorption, impaired cellular utilization, or prolonged depletion, leading to various health issues and potentially death.
- Vitamin E plays a protective role against air pollution in the lungs, particularly during strenuous exercise that demands increased respiration.
Minerals
- Minerals are inorganic substances essential for the body in varying quantities.
- Major elements include calcium (Ca), phosphorus (P), magnesium (Mg), sulfur (S), sodium (Na), potassium (K), and chloride (Cl), required in larger amounts.
- Trace elements include iron (Fe), iodine (I), zinc (Zn), copper (Cu), manganese (Mn), fluorine (F), selenium (Se), and chromium (Cr), needed in smaller quantities.
Magnesium
- Involved in hundreds of bodily reactions
- Plays a role in protein building
- Crucial for bone mineralization, including conversion of vitamin D to its active form
- Essential for nerve impulse conduction and muscle contraction
- Supports immune system function
Iodine
- An essential micronutrient with a daily requirement of only 7-20mg.
- Crucial for normal thyroid gland function, preventing intellectual disability.
- Iodine deficiency negatively affects growth and development, especially brain development.
- Key food sources include iodized salt, iodized sauces, and iodine-rich foods like seafood (sea fish, seaweed).
- Iodine content in food is influenced by the iodine content of the soil and water where the food is grown.
- The thyroid gland's primary function is hormone production.
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Description
This quiz explores the fundamentals of nutrition, including the definition, importance, and relationship between food and the body. Discover how proper nutrition supports growth, development, and disease prevention. Test your knowledge on diets and the role of nutrients in maintaining a healthy lifestyle.
