nutrients Flashcards
what are nutrients?
what are they made of?
a substance that provides nourishment essential for growth and the maintenance of life.
they are made of elements.
what’s the difference between macro and micronutrients?
macro - needed in larger amounts, chain bonding
micro - lesser amounts needed, single bonding
what is a calorie?
Is a unit of energy needed to raise the temperature of 1 gram of water to 1 °C
ex of macronutrients
ex of micronutrience
macro=carbohydrates, lipids, protine
micro=water, vitamins, minerals
waht are simple sugars? what are complex sugars? what do they have in common?
simple sugars - a type of carb, quick source of energy
complex sugars - type of carb, made of starch and dietary fiber, longer source of energy.
list types of simple sugars (5)
lactose - milk sugar
maltose - found in grains
glucose - blood sugar (absorbd easy)
fructose - fruit sugar, foud in most plants
sucrose - white stuff, cane sugar ( in veg and fruit)
list types of complex sugars (2)
starches - breaks down in simple sugars(glucaose), starch is long sustained energy,(potatoes,corn, wheat, rice, legumes)
dietary fiber - only form of carbs that dosnt produce energy, there are 2 types. soluble fiber and insoluble fiber.
explain 4 pts about insoluble fiber, where can it be fonund?
- does not dissolve in water, instead and absobs water and provieds bulk to stuff in gut
- promotes reg bowl movements
- lowers risk of colon cancer
- whole whet products, fruit and, veg
explain 4 pts about soluble fiber, where can it be fonund?
- dissolves in water
- increases thickness of stomach contents
- reduces blood colesterall lvls (carries ldl -low density lipoprotine,bad- out of body)
- lentes, fruits, veg, peas,oats
why is fiber said to be good in general?
helps maintain good bady weght, because it keeps you full onger, helps clear your system too!
what is the glycemin index? how is it usefull to ppl?
glycemic index is the system of classifying carbohydrates. it messures how fast and hoe far blood sugar lvls rise after eating a food containing carbs.
its usefull to ppl with diabetes as they can what foods not to eat (would mess with thier sugar lvls) by looking at the foods glycemic index.
when does a food have a high glycemic index? list som foods that do.
food that is converted almost imediatly to blood sugar, cousing rapid spikes and declines are known to hv a hig glycemic index
jelly beans, candy, cola, juice,french fries,
when does a food have a low glycemic index? list som foods that do.
food that is digested more slowly, causing a slower change in blood sugar lvls have a low glycemic index.
high fiber foods such as; bran cerials, chickpeas, black beans, high fiber veg.
how many claorie are in 1 g of carbs, fats, protines?
carbs - 4 cal
protines- 4 cal
fats - 9 cal
what are the main functions of fats?
- to provide energy to body
- to provide heat
- to protect and insulate organs, body parts
- transport fat souluble vitamis (A,D,E,K) to other parts of body.
what are the 3 types of fats:
saturated
unsaturated
tras fats
points about saturated fats- 3
- bad guys, bc they raise the amout of colesterall in the blood
- usualy sold at room temp
- present in al animal foods and tropical oils, least amount is found in fish
points abt insaturated fats -4
- 2 types poly and mono saturated fats (diff between em is how the elements are organised and single and double bonding)
- usualy liquid at room temp
- found in veg oils like olive(not tropicals ones)
- help lower the amount of cholesteral in the blood, good guys
points abt trans fat -5
- aka hydrogenated oil
- when unstaturated fat is hydrogenated through a chemical process, the chem structure changes in trans fatty acids (liquid turns to sold)
- rais the lvl of bad colesterall and lower good colestall lvls
- raise rise of heart desies at this fat clogs arteries.
- ex shortning
protines are one of the ——– basic nutriences and is ——- for survival.
6
essential
what are the 3 main functions of protines?
provies energy
buids and reparies cells and muscle
maintains body tissue
what are protines made of? how may of these are there? elaborateon them my guy.
- protines are made of amino acids.
- there are 22 of them.
- certain protines are made with a specific combo of amino acids.
- 9 are essential (we cant make them, gotta eat em)
- the rest are not essential ( we can make them)
- there are 2 types, complete and inclomplete.
explain complete protines, what are they? where are they found?
complete proteins are proteins which have all 9 of the essential amino acids.
complete protines can be found in all animal products (meat,milk,eggs)
explain incompete protines, what are they? where are they found?
protines that dont have all the 9 essental amino acids , but anly hv some.
these come from from plants such as (legumes, seeds , nuts)
you can eat diff plant foods with incomplete protienes to get the 9 you need. (vegetarins so it this way)
