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F&N GCSE🍔 > Energy🍬 > Flashcards

Energy🍬 Flashcards

1
Q

Factors that influence a persons energy requirement

A

Age, body weight, health, gender, lifestyle, pregnant, occupation/job

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2
Q

Define BMR

A

Basal metabolic rate is the rate that a person uses energy in basic bodily functions like breathing

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3
Q

Uses of energy in the body

A

Maintain body temperature, fight infections, muscle contractions, heart pumping blood, nervous impulses, chemical reactions, release hormones, brain function

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4
Q

PAL meaning

A

Physical activity level eps (total energy exposure/BMR)

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5
Q

What is a positive energy balance

A

Weight gain due to more energy taken in than released in activity

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6
Q

What is an energy balance

A

Equal balance between energy consumption and energy release

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7
Q

What is a negative energy balance

A

Where more activity than food is consumed so not enough energy causing a person to loose weight

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8
Q

How much energy does 1g carbohydrates give?

A

1g carbs = 3.75kcal

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9
Q

How much energy does 1g protein give?

A

1g protein = 4kcal

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10
Q

How much energy does 1g fats give?

A

1g fat = 9kcal

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11
Q

How much energy does 1g alcohol give?

A

1g = 9kcal

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12
Q

Protein function

A

Hormones, enzymes, antibodies to fight and repair cells, growth of muscle mass, iron transport

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13
Q

How many essential amino acids are there?

A

8 essential out of 20 types

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14
Q

What are indispensable/ essential amino acids

A

Cannot be produced by the body

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15
Q

What is HBV protein with examples

A

Contains all amino acids for example eggs, chicken, milk

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16
Q

LBV protein meaning and examples

A

Doesn’t contain all essential amino acids so must be eaten via protein complementation. For example, beans, breads, pulses, rice

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17
Q

Examples of protein complementation in a dish

A

Hummus and pita, beans on toast, dhal and rice

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18
Q

Deficient in protein repercussions

A

Slower growth, weaker muscles, enzymes limited so slowed digestion, bad immune system, liver failure

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19
Q

What factors determine good health

A

Diet, lifestyle (activity), sleep, regular meals, relax time, clean water, not overloaded with stress

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20
Q

Define malnutrition

A

A person under OR over eating

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21
Q

Risks of malnutrition

A

High blood pressure, CHD, heart failure, cancer, rickets, weakened muscles, infertility

22
Q

Why is eating a healthy balance important

A

Healthy, body functions, energy to fight disease and survive, nutrients for growth and repair, enjoyable experience

23
Q

Tips from eat well guide

A

Base meals on starchy foods, lots of water, less salt, less sat fat and sugars, more f+v, 2 portions of fish weekly, breakfast, excersise

24
Q

Ways to increase fish consumption

A

Add to pasta and pizza, soup, sandwich filling, stir fry fish, kebabs

25
Q

Ways to increase f and v consumption

A

Snack on it, on cereal, hide in sauces and sandwiches, larger portions of veg with meals, canned, frozen and dried for variety

26
Q

Ways to reduce salt

A

Don’t add when cooking, taste then add, use more herbs and spices, remove salt from table, read labels for nutrition, buy low salt soups and sauces

27
Q

Excersise importance

A

Keeps you alert, improves mental health, healthy weight, reduce cancer risks, stronger heart, develops muscle strength, boosts immune system, strengthens bones

28
Q

What is diverticulosis

A

Inflammation of pouches in intestines due to not eating enough fibre. Increased risk by genetics, obesity and smoking

29
Q

What is osteoporosis

A

Bones loose strength so they’re more likely to break

30
Q

How do vitamins A, C and E work together

A

Protect cells from oxidated damage

31
Q

Iron and vitamin C relationship

A

C helps absorption of iron

32
Q

Fats function

A

Insultate under skin, cell structure, energy, protects organs eg kidneys, provides fat soluble vitamins adek, provides fatty acids

33
Q

Too much fat

A

Obesity, increased blood cholesterol and pressure so risk of CHD and heart issues

34
Q

How to reduce fat in diet

A

Lean meat cuts, remove visible fat, low fat produce eg milk and cheese, remove chicken skin, eat more fish instead of beef etc, read labels, dry fry, grill

35
Q

What does omega 3 do and examples

A

Protects the heart eg green leafy vegetables, oily fish, seeds

36
Q

Omega 6 function and sources

A

Fruit, vegetables, chicken, seeds and it lowers blood cholesterol

37
Q

How much energy is in 1g fibre?

A

1g/2kcal

38
Q

Carbohydrates function

A

Provide sweetness to foods, energy for activity, fibre, energy for functions eg respiration

39
Q

Fibre functions

A

Satiety, softened faeces, remove bacteria from digestive system , lowers blood cholesterol

40
Q

What does insoluble fibre do

A

Absorbs water to soften faeces and prevent constipation for example whole grains

41
Q

What does soluble fibre do and examples

A

Controls blood sugar levels eg lentils and oats

42
Q

What are intrinsic sugars

A

Sugars that are within cell structure

43
Q

What are extrinsic sugars

A

Sugars that are not bound to cell structure

44
Q

What is a complex carbohydrate

A

Starch

45
Q

What are free sugars example

A

Caster brown sugar golden syrup

46
Q

Example of an articicial food sweetener

A

Splenda and sweet one

47
Q

What are the two types of sugars and what is the difference (mono +di)

A

Monosaccharides are the simplest type that are easily absorbed eg glucose and fructose but disaccharides are 2 sugar molecules together eg lactose.

48
Q

Starch functions

A

Satiety, broken down to simple sugars for energy, excess converted to fat, bulk to diet

49
Q

Water functions in the body

A

Regulated body temp,urine, moist lining of digestive system, transport of nutrients, kidney function

50
Q

Dehydration symptoms

A

Headaches, darker urine, weak, sickness, increased heart beat

51
Q

Why does water requirements change

A

Excersise, temperature, weather, salt consumed 6-8 glasses daily

F&N GCSE🍔 (11 decks)

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