Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Nutrition > Topic 1.1 - 1.5 : Stage 2 > Flashcards

Topic 1.1 - 1.5 : Stage 2 Flashcards

1
Q

6 essential nutrient types

A

carbohydrates
protein
lipids/ fats
minerals
vitamins
h2o and fibre (non-nutrients)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

4 saccharides

A

monosaccharides
disaccharides
oligosaccharides
polysacchraides

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

monosaccharide examples

A

fructose
glucose
galactose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

monosaccharide food source

A

honey
fruit jams
dried fruit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

disaccharide examples

A

sucrose
lactose
maltose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

disaccharide food source

A

syrup
sweet potatoes
muesli bars

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

oligosaccharide examples

A

fructooligosaccharides (FOS)
galactooligosaccharides (GOS)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

oligosaccharide food source

A

breads
cereals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

polysaccharide examples

A

starch
cellulose
glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

polysaccharide food source

A

potatoes
peas
bread
pasta

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

soluble fibre functions

A

absorbs water and turns into gel that protects gastrointestinal muscles around colon

slows down digestion and relives constipation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

soluble fibre example (food)

A

beans
apples
oats
chia seeds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

insoluble fibre functions

A

promotes healthy digestion
stimulates gastrointestinal tract
reduces constipation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

insoluble fibre example (food)

A

whole-wheat flour
al bran
nuts
cauliflower
potatoes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

resistant starches?

A

don’t break down into sugar

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what is starch (carbohydrates) used for?

A

starch is broken down into sugar and is used for energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

glycogen function?

A

glucose (carbohydrate) is stored as glycogen which is then stored in the muscles and liver.

it can be converted back into glucose for energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what happens when there is an excess of carbohydrates?

A

it is stored as adipose tissue (fat)
converted to glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

what happens when the is a deficiency in carbohydrate intake?

A

no energy- deplete other areas of body to provide energy
disease/ disorder

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what is glycaemic index (GI)?

A

a measure of how much/ quickly blood glucose levels rise after consumption
- ranks food on a scale from 0 to 100

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what does the low end of the GI scale tell us?

A

foods that have little effect on blood sugar levels.
keeps constant blood glucose levels

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

low GI number

A

55 or less

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

intermediate GI number

A

56-69

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

high GI number

A

70 or more

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

what does low GI mean

A

absorbs slowly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

what does high GI mean

A

absorbs quickly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

low GI food examples

A

pasta
vegetables
wholegrain bread
oats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

high GI food examples

A

chips
biscuits
cake
ice-cream
watermelon

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

daily recommended dietary fibre (g)

A

30g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

dietary fibre?

A

soluble is completely digested by intestinal bacteria
insoluble is not completely digested

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

what is the ADMR for carbohydrates?

A

45-65%

32
Q

what are most lipids?

A

triglycerides

33
Q

what defines a fat from an oil

A

temperature

34
Q

what are triglycerides composed of?

A

carbon
hydrogen
oxygen

35
Q

how much energy (kj/g) do carbohydrates supply body?

A

16.7 kj/g

36
Q

how much energy (kj/g) do lipids supply body?

A

37.7 kj/g

37
Q

how much energy (kj/g) do lipids supply body?

A

37.7 kj/g

38
Q

what are the different structures of fatty acids?

A

triglycerides
phospholipids
sterols

39
Q

how many double bonds do saturated fats have?

A

no double bonds

40
Q

how many double bonds do monounsaturated fats have?

A

one double bonds

41
Q

how many double bonds do polyunsaturated fats have?

A

many double bonds (2 or more)

42
Q

what does excess consumption of lipids lead to?

A

weight gain

43
Q

what is the ADMR for fats?

A

20-35%

44
Q

lipids functions

A

transportation and storage of fat-soluble vitamins (ADEK)
store energy in form of triglycerides (main function)
cushioning and insulation of vital organs - reduces heat loss

45
Q

omega 3 functions

A

slows fatty material and cholesterol build up on the inner walls of arteries

reduces chance of blood clots

46
Q

(polyunsaturated) omega 3 examples (food)

A

salmon
trout
sardines

47
Q

omega 6 functions

A

regulates blood pressure and blood clot formation
regulates blood vessel contractions and immune response

48
Q

omega 6 examples (food)

A

sunflower and corn oils
avocados
eggs

49
Q

what is cholesterol

A

a wax-like substance associated with lipids, but not a fat

50
Q

cholesterol functions

A

aids production of hormones
acts as a building block for human tissue
helps liver produce bile

vital for making body work properly

51
Q

worst to best fats

A

trans fats
saturated
monounsaturated
polyunsaturated

52
Q

how do cholesterol levels increase

A

by the amount of saturated and trans fats eaten

53
Q

what does body make cholesterol with

A

trans and saturated fats

54
Q

what happens if too much trans and saturated fat is eaten

A

can increase the amount of bad cholesterol (LDL cholesterol) in our blood, which leads to clogging of blood vessels and can cause heart disease.

55
Q

what is HDL

A

high-density lipoproteins (good) - picks up cholesterol, absorbs the cholesterol and carries it back to the liver which flushes it from the body

56
Q

what is LDL

A

low-density liproproteins (bad) - releases cholesterol

57
Q

what is VLDL

A

very low density liproproteins (bad)

58
Q

how to lower cholesterol

A

lower cheese intake or choose low fat
reduced-fat milk
limit egg intake

59
Q

what are triglycerides?

A

a type of fat found in your blood that your body uses for energy

60
Q

examples of good fats

A

vegetable oils:
olive
canola
sunflower
soy
corn

61
Q

examples of bad fats

A

butter
cheese
processed foods - made with trans fats

62
Q

why is olive oil a good fat?

A

rich in monounsaturated fatty acids

63
Q

protein ADMR

A

15-25%

64
Q

does the body store protein?

A

no

65
Q

what are proteins made of?

A

amino acids:
carbon
hydrogen
oxygen
nitrogen

66
Q

complete proteins?

A

all the essential amino acids

67
Q

incomplete proteins?

A

lack one or more essential amino acids

68
Q

essential amino acids?

A

(9)
must be supplied in the diet as the body cannot make them

69
Q

non-essential amino acids?

A

(11)
can be synthesised (made) in the body

are low in biological value

70
Q

how can you tell between essential and non-essential amino acids?

A

different sequence combinations = different proteins
different shapes = different functions

71
Q

what is biological value of protein?

A

a measure of the number of essential amino acids it contains (%)

72
Q

what are high biological value proteins? (HBV)

A

complete proteins - contain all essential amino acids

73
Q

what are low biological value proteins? (LBV)

A

second class proteins (incomplete) - deficient in one or more essential amino acids

74
Q

complete protein examples (food source)

A

red meat
milk
cheese
eggs
fish

75
Q

incomplete protein examples (food source)

A

Legumes (beans, peas, lentils).
Nuts.
Seeds.
Whole grains.
Vegetables.

76
Q

complementary (supplementary) proteins?

A

Eating 2 or more incomplete proteins together forms a complementary protein - a protein that then contains all the essential amino acids required by our bodies in sufficient amounts.

77
Q

Protein functions

A

growing, repairing and maintaining body tissues
synthesising enzymes, hormones and antibodies
assisting in muscle contraction and relaxation

Nutrition (5 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions