Nutrients Flashcards

(14 cards)

1
Q

What are macronutrients?

A

The main nutrients we need in our diet.

These are protein, fat and carbohydrates.

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2
Q

What is protein needed for?

A
  • growth
  • repair
  • maintenance
  • energy
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3
Q

What are proteins made up off?

A

amino acids

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4
Q

What’s the difference between essential and non-essential amino acids?

A

Essential - body can’t make so we need to eat (9 essential)

Non-essential - body can make (11 non-essential)

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5
Q

What are HBV proteins?

A

High Biological Value proteins

  • contain all of the essential amino acids
  • mainly animal sources
    eg. meat, soya beans, poultry
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6
Q

What are LBV proteins?

A

Low Biological Value proteins

  • don’t contain all of the essential amino acids
  • only plant sources
    eg. lentils, beans
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7
Q

What problems does an excess of protein cause?

A

Pressure and strain on the liver and kidneys

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8
Q

What problems does a deficiency in protein cause?

A
  • slowed growth
  • immune system can’t work properly (wounds take longer to heal, infections more likely)
  • digestion doesn’t work properly (not all nutrients taken in)
  • oedema (build up of fluid in body that causes swelling)
  • kwashiorkor (severe disease)
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9
Q

What are some alternative proteins for vegetarians?

A
  • soya (plant based HBV source)
  • mycoprotein (fungus)
  • TVP [textured vegetable protein] (ground soya beans to make a dough)
  • tofu (curdled soya milk)
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10
Q

What does fat provide?

A
  • concentrated source of energy
  • insulation
  • protection for organs
  • vitamins A and D
  • essential fatty acids
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11
Q

What are saturated fats?

A
  • solid at room temp
  • animal source
  • unhealthier than unsaturated
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12
Q

What are unsaturated fats?

A
  • soft/liquid room temp
  • vegetable sources
  • healthier than saturated
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13
Q

What are the differences between monounsaturated and polyunsaturated fats?

A

monounsaturated - contain one double carbon bond

polyunsaturated - contain more than one double carbon bond

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14
Q

Name the two essential fatty acids and examples

A

omega-3
help brain function and reduce risk of heart disease
eg. oily fish, seeds

omega-6
help lower blood cholestrol and reduce inflammation
eg. chicken. nuts, vegetable oils

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