FN: Nutrition Flashcards by Billy Radford

What are the main 3 function of protein

Growth and repair of muscles
Maintenance of cells and body tissues such as muscle, cell membranes and nails
Secondary source of energy-If protein is not needed then it will be converted into fat and stored

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What are 2 examples of essential amino acids

Lysine and Valine

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How much protein do 1-3 year olds need?

15g

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What is kwashiorkor

A disease if you are protein deficient in which your stomach becomes very swollen

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Where do carbohydrates come from

They are made by plants during photosynthesis `

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What are the 3 types of monosaccharides

1) Glucose
2) Fructose
3) Glactose

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What are the 3 types of diasaccharides

1) Sucrose
2) Lactose
3) Maltose

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What are the 4 types of polysaccharides

1) Starch
2) Dextrin
3) NSP
4) Pectin

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How are carbohydrates absorbed

Enzymes break them down into base units that are glucose and absorbed into the bloodstream.

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What sugars are soluable

All of them

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What is the only function of sugar in the body

To provide energy

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What are the 2 types of sugar

Intrinsic- Naturally occuring within food
Extrinsic- Added to food to make them sweeter

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How much sugar should people consume

4-6 = 19g 
7-10 = 24g 
11+ = 30g

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What is glycaemic index

The ranking of food depending on quickly they are absorbed into the blood. Foods that are absorbed quickly have a high GI ranking and foods that are absorbed slowly a low ranking.

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What are the 9 function of sugar

1) Taste (Sweetness)
2) Colour
3) Texture
4) Raising Agent
5) Preservation
6) Fermentation
7) Coagulation
8) Foaming
9) Enzymic Browning

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What are the 4 main disadvantages of artificial sweeteners

1) They lack bulk so can make things like cakes very dense
2) They have a higher melting point
3) They have a distinct aftertaste
4) They provide no energy

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What is NSP made up from

Many glucose molecules

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How much NSP does an adult need a day

30g

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How does insoluble NSP help your digestive system

It passes through your bowel absorbing water and increases the bulk of any waste. This makes stools softer and easier to manage

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How does NSP help people with diabeties

It is a complex carbohydrate which means the body take longer to break it down giving a constant supply on energy and keeping blood sugar levels level

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What are the 3 best examples of insoluble NSP

1) Wholemeal cereal
2) Wholemeal bread
3) Oats

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How is soluble NSP good for the body

It lowers cholesterol in the blood and reduces the risk of heart disease

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What soluble NSP do oats contain that lower cholesterol

Beta-glucan

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What are the 3 best examples of soluble NSP

1) Barley
2) Rye
3) Oats

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What happens if there is excess NSP within the stomach

It can leave you feeling bloated and creates phytates the prevent the absorption of iron and calcium

How much protein do 4-6 year olds need

20g

How much protein do 7-10 year olds need

28g

How much protein do 11-14 year olds need

42g

How much protein do 15-50 year olds need

55g

How much protein do people over 50 need

53g

What are the 5 main purposes of water within the body

1) Transporting nutrients within blood 2) Removing waste products in the form of urine and faeces 3) Regulating body temperature (Sweating) 4) Aiding digestion and preventing constipation 5) Acting as a lubricant and shock absorber within joints

Apart from water what other fluids count towards your water intake

1) Milk 2) Tea 3) Fresh fruit such as celery, watermelon ad celery

How much water should people consume a day

2L or 6-8 glasses

What factors affect how much water people need

1) Humidity 2) Room temperature 3) Exercise

What are 6 main symptoms of dehydration

1) Thirstiness 2) Dry and sticky mouth and throat 3) Feeling tired 4) Losing concentration 5) Dizziness 6) Headaches

What happens if you have too much water

It causes hyponatremia which is when sodium in the blood drops to a dangerously low level which is damaging due to sodium is needed to contract muscles and sending nerve impulses

What is an amino acid

Chains that form together to make proteins

How many types of amino acids are there

What are the 3 things do vitamin C does to the body

1) Helps body absorb iron 2) maintain collagen which binds body cells together 3) Anti-Oxidant

What foods are high in vitamin C

Citrus fruits, vegetables and trace amounts in milk and liver

What 2 things do iron do to the body

1) Makes haemoglobin 2) Absorbs Vitamin C

Where is vitamin C held in the body

It is not stored

What are 7 foods that are high in iron

1) Red meat 2) Offal 3) Fortified wholemeal flour 4) Green leafy vegetables 5) Egg yolk 6) Plain chocolate 7) Dried apricots

What is a vitamin C deficency

Scurvy

What is a iron deficency

Anaemia

What vitamin complements calcium

Vitamin D

Functions of fat

* Energy (1g = 9 kcal) * Insulation * Protects vital organs * Essential in hormone production

Deficiency of fat symptoms

* Lack of fat soluble vitamins * Night blindness * Brittle nails * Depression

How does vegetable oil become a trans fat

Hydrogenation

Benefits to trans fats

Suitable for vegetarians, increase shelf life and are cheaper than animal fats

State of unsaturated fats

Normally liquid at room temperature

Types of unsaturated fats

* Monounsaturated * Polyunsaturated

Benefits omega-3

* Prevent blood clotting * promote a healthy heart rhythm * Improve chances of surviving a heart attack * Helps with brain function * Helps against depression * Helps eye development in infants

Types of cholestrol

* LDL - unhealthy * HDL - Healthier that reduces the risk of heart attacks and strokes

Define plasticity

The ability of fat to soften over a range of temperatures and be shaped and spread with light pressure

How does fat help with shortening in cooking

* Flour particles become coated in a layer of the waterproof fat * When water is added, it prevents the formation of long gluten chains * Gives the light and crumbly texture

How do fats help with aeration in cooking

* Creaming is when sugar and fats are beaten and it traps air * Creates a foam * Gives a lighter texture

Name of vitamin A

Retinol

Name of vitamin B1

Thiamin

Name of Vitamin B2

Riboflavin

Name of Vitamin B3

Niacin

Name of VItamin B5

Pantothenic Acid

Name of vitamin B7

Biotin

Name of vitamin B9

FOlate

Name of vitamin B12

Cobalamin

Name of vitamin C

Ascorbic acid

Fat soluble vitamins

A,D,E,K

Calcium * Need * Sources * Over-consumption * Deficiency

* Strong bones and teeth, healthy nerves and muscles, and blood clotting * Milk, cheese, tofu, bread green leafy veg * Increased risk of kidney stones * Rickets and osteoporosis, can slow blood clotting

Iron * Need * Sources * Over-consumption * Deficiency

* Form haemoglobin * Dark green leafy veg and meat (especially liver and kidney) * Stomach pains, nausea and constipation * Anaemia

Potassium * Need * Sources * Over-consumption * Deficiency

* Good cardiovascular health and controlling balance of fluide. Works with sodium to control muscles and nerves * Fruit (like bananas) veg, pulses, nuts and seeds * Nausea, stomach pain, weak muscles and irregular heartbeat * Irregular heartbeat, paralysis and heart faliure

Magnesium * Need * Sources * Over-consumption * Deficiency

* Release energy from food and for healthy bones * Green leafy veg, nuts, seeds and dark chocolate * Nausea and diarrhoea * Nausea, lack of appetite and weak muslces

2 Trace elements in our diet

Fluorine and Iodine

Deficiency of Vitamin A - Retinol

Night blindness, stunted growth and weaker immune system

Vitamin B1 Deficiency - Thiamine

Beri Beri - muscle wasting disease

Functions of Vitamin C

Help body absorb iron, maintain collagen and an antioxidant

FN: Nutrition Flashcards

(75 cards)