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Personal training level 3 > Principles and guidlines of nutrition > Flashcards

Principles and guidlines of nutrition Flashcards

1
Q

What are proteins made up of

A

Amino acids

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2
Q

What is a group of amino acids called

A

A peptide

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3
Q

How many amino acids are there

A

20

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4
Q

How many essential amino acids are there

A

9

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5
Q

What are essential amino acids

A

The 9 amino acids which cannot be synthesised in the body, but they can be used to synthesise the other 11 amino acids

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6
Q

What is a complete protein

A

A protein that contains all 9 essential amino acids

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7
Q

What is the main source of complete proteins

A

Meat, fish, eggs, dairy

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8
Q

What Non animal sources of complete proteins are there

A

Soy, buckwheat and quinoa

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9
Q

What are incomplete proteins

A

Those with less biological value, lack some of the essential amino acids

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10
Q

What foods contain incomplete proteins

A

Plant based proteins

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11
Q

What are some of the functions of proteins in the body

A 
Storage
Transport
Mechanical support 
Cell response
Antibodies
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12
Q

What are hormostatic proteins

A

Proteins that make up hormones

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13
Q

What can be proteins be converted into to provide energy

A

Ketones

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14
Q

What is anabolism

A

Building up such as protein synthesis

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15
Q

What is catabolism

A

Breaking down into smaller molecules

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16
Q

What are the molecules that make up carbohydrates called

A

Saccharides

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17
Q

What are simple carbohydrates

A

AKA sugars, made of small molecules containing 1 or 2 sugars, mono or di saccharides

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18
Q

What can the energy in carbohydrates not be used without

A

Vitamins and minerals

such as vitamin B

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19
Q

What breaks down quicker simple or complex carbs

A

Simple

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20
Q

What simple carbs are found naturally

A

Fruit

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21
Q

What are some properties of natural simple carbs

A

Contain glucose and sucrose, fibre and antioxidants

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22
Q

What are the negative qualities of processed simple carbs

A

Excessive sugar
Low quality fats
No vitamins or minerals

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23
Q

What are complex carbs

A

made up of polysaccharides also called starch

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24
Q

What examples of refined carbs

A

White bread, white pasta, cakes, biscuits

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25
What are some examples of unrefined carbohydrates
Wholemeal, wholegrains, veg, pulses, quinoa
26
What is fibre
Indigestible plant material consisting of non starch polysaccharides
27
Where is fibre found
Plants, veg, grains and beans
28
What is the function of fibre
Provides no energy but aids food down the digestive tract
29
What is insoluble fibre
Found on the outer layer of plants. eg bran, rye, rice, fruit and wheat
30
What is soluble fibre
Found in the inner of plants e.g beans, barley, broccoli, oats, fruits
31
What is GI
A measure of how quickly a carbohydrate is converted to glucose in the body
32
What makes fats important
They are a major source of energy and help absorb vitamins
33
What are fats
Lipids solid at room temperature
34
What are oils
Lipids liquid at room temperature
35
What are fats made up of
Fatty acids and glycerol
36
What vitamins are fat soluble
ABEK
37
What are the main functions of lipids in the body
``` Form cell membrane make up some of CNS Synthesis of steroid hormones Vitamin storage Protects organs ```
38
What are some benefits of fatty acids
Help keep skin healthy and promote weight loss by getting rid of bad cholesterol
39
What are saturated fats
Fats where the chains are saturated with hydrogen bonds (no double bonds)
40
Are saturated fats usually solid or liquid at room temperature
Solid
41
What are animal sources of saturated fat
Dairy, beef, pork, lamb, chicken thighs, venison, duck,
42
What are non animal sources of saturated flat
Coconut oil, palm oil, cocoa oil
43
What are some good qualities of saturated fat
Enhance immune system provide energy enhances liver function Coconut oil can be antimicrobial
44
Are unsaturated fats usually solid or liquid at room temperature
liquid
45
What are monounsaturated fats
The chain only contains 1 double bond
46
What are some benefits of monounsaturated fats
Can lower cholesterol and reduce fat in blood
47
What are some sources of monounsaturated fat
Nuts, seeds, lard, avocado, peanut oil, olive oil, rapeseed oil, beef dripping
48
What are polyunsaturated fats `
Chain contains more than 1 double bond
49
What are the 2 essential fatty acids which come from poly unsaturated fats
Omega 3 fatty acids and omega 6 fatty acids
50
What are some sources of omega 3 fatty acids
Oily fish, cod liver oil, flax oil, walnut oil, hemp oil, eggs
51
What are some sources of omega 6 fatty acids
Sunflower oil, soybean oil, corn oil, grapeseed oil, pumpkin seeds, sesame seeds,
52
What are Trans fats
Solid saturated fats which are formed from liquid unsaturated fats by a process called hydrogenation
53
What type of lipid is most linked with disease
Trans fats
54
What are sources of trans fats
Margarine, pastries, cakes, biscuits, box meals
55
What is cholesterol
A large lipid molecule produced in liver which cannot be used as an energy source
56
What is cholesterol essential for
Synthesis of vitamin D, Production of cell membranes and steroid hormones
57
How much cholesterol is the liver able to produce itself
75%-80%
58
What is used to carry cholesterol and other lipids around the body
Lipoproteins
59
What are the 3 types of lipoproteins
Very low density, low density, high density
60
What are very low lipoproteins
Made in liver and contain glycerol and try glycerides and transport triglycerides around the body
61
What are low density lipoproteins
Formed of low very low density lipoproteins once they have unloaded most of their triglycerides, Transport cholesterol to cells that need it. Cause an increase in blood cholesterol so can be called bad cholesterol
62
What are high density lipoproteins
Made in liver and transfer excess cholesterol back to liver therefor lowering blood cholesterol so can be called good cholesterol
63
What vitamins can be synthesised in the GI
B & K
64
What vitamins are fat soluble
ADEK
65
Function and sources of vitamin A
Bone building, Gastric juices, digestion, vision, protects against pollution Butter, eggs, liver, seafood, cod liver oil
66
Function and source of vitamin D
Ca % P absorption, Bones and teeth, prevent cancer and MS | Butter, eggs, liver, seafood, cod liver oil
67
Function and sources of vitamin E
Blood circulation, tissue healing, cell structure, slows aging, antioxidant Veg oils, butter, organ meat, whole grains, nuts and seeds, dark leafy greens
68
Structure and function of vitamin K
Bone Formation, blood clotting | Liver, eggs, butter, wholegrains, dark leafy greens
69
Source and function of vitamin B
nerves, Skin, eyes, hair, muscle tone, fatigue prevention, metabolism, cholesterol, fertility Whole grains, fruit and veg, nuts, legumes, organ meats
70
Source and functions of vitamin C
Immune system, growth and repair, synthesis of capillary walls, lactation, adrenal gland, connective tissue. Organ meats, fruit, Veg
71
What are 7 essential minerals
Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, sulphur
72
Function and source of Calcium
Bone growth, pH balance, muscle contraction | Dairy, soft boned fish, leafy greens
73
Function and source of chloride
pH balance regulation, fluid balance, protein and carb digestion Salt, coconut flesh
74
Function and source of magnesium
Nerve transmission, Bone formation, metabolism of carbs, tooth enamel, salt, fish, dairy, nuts
75
Function and source of Phosphorus
Bone and cell growth, cellular kidney | Animal produce, wholegrains, nuts and legumes
76
Function and source of potassium
Fluid balance, Cellular chemistry | Sea salt, nuts, veg
77
Function and source of Sodium
Fluid balance, cell fluid distribution, nerve transition | Salt, meat broths, zucchini
78
Function and source of Sulphur
Protects against infection, muscle cell structures, cartilage and skin, protects against radiation and pollution Cruciferous veg, eggs, dairy
79
What is the purpose of antioxidants
Offset the effects of ageing, help protect cancer and heart disease. Prevent damage caused by oxygen based reactions
80
Where can antioxidants be found.
``` Vitamin C (Citrus fruits, green veg, peppers, potatoes, tomatoes) Vitamin E (Veg oils, egg yokes, almonds, whole grains, leafy veg) Zinc (Oysters, ginger, lamb, nuts, eggs, grains, selenium ) ```

Personal training level 3 (11 decks)

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