Principles Of Nutrition Flashcards
(29 cards)
What are nutrients?
Chemicals found in food, vital for correct bodily functioning
What are macros?
Protiens, carbs and fats needed in large amounts
What are micros?
Vitamins and minerals needed in small amounts
What are protiens vital for?
1.) Growth, rapeáis and maintenance of body cells
2.) Production of enzymes/hormones
3.) Providing energy
What do HBV/LBV protiens refer to?
The number of essential amino acids in foods
How many essential amino acids in HBV and give example
All - meat and fish
How many essential amino acids in LBV proteins and give example:
LBV lacks 1 or more - seeds and lentils
What do people who overdose in protein get?
Heart disease and obesity
What do people deficient in protien get?
Oedema
Name 3 things fats provide for the body!
1.) Acts as a carrier for fat soluble vitamins ADEK
2.) Protects vital organs
3.) Provides insulation and body warmth
What are saturated fats?
All the carbon atoms in each molecule are joined with hydrogen atoms - linked with raised LDL
What are Monosaturated fats?
One carbon in each molecule joined to another carbon atom, forming double bond - increased HDL
What are polyunsaturated fats?
Several carbon atoms form double bonds, reducing number of hydrogen atoms available - provides HDL + good source of Omega 3 + 6
Name a few risks of too much fat consumption:
Obesity, T2 diabetes and CHD
What happens to carbs in digestive system?
Broken down into glucose, then absorbed into the blood. The pancreas produces insulin, allowing glucose to enter body cells to produce energy
Name 2 types of carbs:
Starch (complex) = gives slow release energy, making us fuller for longer
Sugar (simple sugars) = releases glucose fats, giving short bursts of energy
What does vitamin A do for the body?
Needed for healthy immune system + helps us see in dim light
What does vitamin B do for the body?
Needed to help form bones + teeth and controls calcium absorption
What does Vitamin E do for the body?
Acts as an antioxidant to prevent body from getting diseases and provides healthy skin + eyes
What does vitamin K do for the body?
Needed for blood clotting + good bone health
What are the water soluble vitamins?
B and C
What is vitamin B needed for?
Needed to release energy from foods for nervous system + growth in children
What is Vitamin C needed for?
Needed for collagen formation, wound healing + iron absorption
Why are vegans deficient in Vitamin B12?
It’s mainly found in read meats + dairy products
