macro and micronutrients / non-nutrients Flashcards
(42 cards)
macronutrients
essential nutrients needed in larger quantities for growth, energy and health
-protein, fats, carbohydrates
protein
-energy density
- AMDR
- chemical elements
- what types of protein
growth and maintenance of every cell. produces enzymes and hormones and is a secondary source of energy
- 17kj/g
- 15-25%
- carbon, hydrogen, oxygen, nitrogen
complete = all 8 or 9 amino acids = cheese, eggs, meat
incomplete = some but not all amino acids = bread, peas, rice
Lipids/Fats
- function
-AMDR
- energy density
- chemical bond
- fat types and bonds
Insulation, Protection, Maintenance, Energy
- 20-35%
- 37kj/g
- CHO, Carbon, hydrogen and oxygen
saturated fats = no double bond > meat, butter, milk
monounsaturated = 1 double bond > olive oil, nuts
polyunsaturated = 2 double bonds > salmon, walnuts
transfats = when unsaturated fats are hardened > cakes, pies, butter
Carbohydrates
energy density
AMDR
chemical elements
function’s
types
-17kj per gram
- 45-65%
- carbon, hydrogen, oxygen
- provide energy and stimulate the digestive tract
monosaccharides = glucose (fruit), fructose (honey), galactose (milk) - single sugar molecule
disaccharides = maltose (malt sugar), lactose (milk), sucrose (cane sugar) - two sugar molecules
Polysaccharides = starch (grains), fibre (plant foods) - chains of glucose molecules
Water
chemical element
function
male and female requirements
H20
to regulate body temperature, assist in digestion and excrete water as urine
male = 10 cups per day
women = 8 cups per day
GI
- glycaemic index = a rank from 0-100 the higher the number the quicker the aborption
low = foods release energy slowly, only moderately raising blood sugar levels & sustained energy - 0-54
high = releases energy quickly, causing a spike in blood sugar levels - 71-100
consequence of excess and deficiency carbs
fibre
functions
types
fibre daily recommendation women and men
speeds the passage of food waste, helps someone feel full, lower risk of heart disease
soluble = oats, fruit and veg
insoluble = nuts, seeds
resistance starches = lentils and beans
men = 30g women = 25g
excess and deficiency of fibre
excess = depletion of zinc and iron, production of painful gases, vomiting
deficiency = constipation, irregular bowel movements, bowel cancer
excess and deficiency of protein
excess = liver and kidney strain, mild dehydration and calcium loss
deficiency = slow growth, anaemia and compromised immune function
essential fatty acids
omega 3 = canola oil, walnuts, legume
omega 6 = sunflower oil and corn oils
Nutrients definition
nutrients is chemical compounds needed for growth, energy and health
nutrition definition
nutrition is the process of supplying the body with what is needed to sustain life
excess and deficiency of fats
excess = heart attack, stroke
deficiency = hormone deficiency, dry skin, impaired vision
excess and deficiency of water
excess = hyponatremia = low blood sodium concentration
symptoms = headache, nausea, confusion
cholesterol
- functions
food sources
types of cholesterol
cholesterol is a white waxy substance essential to many metabolic processes
- produces hormones such as oestrogen, testosterone
produces bile acids which help digestion
food sources = liver, prawns, egg yolk
HDL - high density lipoproteins
= good cholesterol
LDL - low density lipoproteins
= bad cholesterol because when it levels in the bloodstream it leads to fatty deposit
Micronutrients
smaller nutritional categories like vitamins and minerals
fat solube
water soluble
fat = A,D,E,K
less likely to be destroyed through cooking
water = B group C
may be destroyed through cooking
vitamins
are added to processed food to make up for losses during processing
vitamin D
- function
- defects
- food source
- the formation of teeth and bones, absorption of calcium and phosphorous
defect = rickets = softening and weakening of bones in children
food source = fatty oily fish, butter
folate (vitamin B)
- function
- defects
- food sources
- forming enzymes and red blood cells, metabolising DNA
defect = neural tube defect > defects on the brain spinal cord
food sources = chicken liver, green leafy veg, nuts
iron
- function
- defect
- food sources
- forming enyzmes and red blood cells
defect = anaemia > fatigues, weakness, dizziness, and can delay development in babies
food sources
haem iron = liver, red meat
non haem iron = lentils, bean
sodium
- function
-defect
- food sources
- regulating fluid balance
defect = hyponatremia > when concentration of sodium is low - headaches, nausea, seizures
food sources = bread, butter, processed meat, potato crisps
calcium
- function
- defect
- food sources
- forming hard bones and teeth, assisting muscle contractions, functioning of nerves
defects = osteoporosis > causes bones to become weak and brittle, easily fractured
food sources = milk, cheese, salmon, cereals
