1.1-Macronutrients Flashcards

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1
Q

What are proteins?

A

Large molecules consisting of chains of amino acids made up of carbon, hydrogen, oxygen & nitrogen. (also has R group- this varies in each amino acid)

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2
Q

What are the nutritional functions of protein?

A

-make up the structure of the body e.g. cartilage, muscles, skin and hair are made of protein.
- required for growth and repair of body cells when they are damaged or old.
-Act as antibodies in the immune system, helping to prevent infection.
-Enzymes are proteins that help reactions occur in the body. They function as a catalysts, increasing the rate of chemical reactions.
-Some hormones are proteins. They are chemical messengers produced in one part of the body to function in a different part of the body.
(water-soluble hormones eg. growth hormones are made from amino acids.)
-Used for energy if other energy sources are running out

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3
Q

How are proteins formed?

A

Condensation reactions (water is byproduct)
(if 2 amino acds- dipeptide bonds, many amino acids- polypeptide)

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4
Q

What are non-essential amino acids?

A

Amino acids that the body can make for itself.

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5
Q

What are essential amino acids?

A

Can’t be synthesised by the body so must be provided in the diet.

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6
Q

What are the essential amino acids?

A

for adults: Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine,
Tryptophan
Valine
-potentially arginine as its non-essential but can only be synthesised slowly
(Children: histidine)

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7
Q

What is HBV?

A

High biological value proteins- contains essential amino acids in the necessary amounts
-Found in meat, poultry, eggs, dairy and fish.

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8
Q

What amounts of protein do chicken, fish, eggs and dairy provide?

A

chicken- 32g per 100g
fish- 20/25g per 100g
eggs- 14g per 100g
dairy- 3/27g per 100g

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9
Q

What is LBV?

A

-Low biological value proteins.
Contains a limiting amino acid- the amino acid in shortest supply relative to the amounts needed.
-normally plant proteins are LBV

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10
Q

Examples of Plant protein?

A

Beans, nuts, seeds, quinoa, leafy greens, whole grains
(soya beans & quinoa- HBV, Peas, nuts & seeds- LBV)

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11
Q

What amounts of protein do lentils, chickpeas & beans provide?

A

lentils- 8/9g per 100g
`chickpeas- 7g per 100g
Beans- 7/10g per 100g

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12
Q

name some examples of limiting amino acids

A

-Lysine in wheat protein
-Tryptophan in maize protein
-Methionine and Cysteine in beef protein.

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13
Q

What are Novel proteins?

A

Newer/ rarer forms of protein that have immune-enhancing properties.
Eg. whey and soy

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14
Q

Where can whey and soy (Novel proteins) be found?

A

whey- in milk, cheese and yoghurt
Soy- soybeans(contains all essential amino acids), miso, soy sauce, tofu
cheese- 19g per 100g
soybeans- 12.35g per 100g
tofu- 8g per 100g

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15
Q

Benefits of novel protein instead animal?

A

can reduce bad cholesterol & heart disease and cancer

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16
Q

What is protein complementation?

A

When 2 LBV proteins are eaten together to produce a HBV meal eg. beans on toast- the amino acids of 1 protein compensate for the lack in the others.

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17
Q

What are carbohydrates?

A

Sugar molecules that provide energy.
3 types-
starch(Complex carbs)
sugar(simple carbs)
fiber (complex carbs)

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18
Q

Describe what happens to carbohydrates during digestion?

A

-They are broken down into glucose.
-Glucose is also stored as glycogen and when glucose supply is low in the diet, glycogen is converted back to glucose.
-Glucose is then transported via the bloodstream to cells where energy is released.

19
Q

What are the 3 different carbohydrate structures?

A

-Monosaccharides
-Disaccharides
-Polysaccharides

20
Q

What are monosaccharides?

A

-single sugar molecules eg.Glucose, Fructose, Galactose.

21
Q

What are disaccharides?

A

-are made up of different pairs of monosaccharides eg. Sucrose ( glucose + fructose)
Lactose (glucose + galactose)
Maltose (glucose + glucose)

22
Q

What are polysacchariddes, give examples?

A

-Long chains of monosaccharides
eg. -Starch (chains of glucose), found as either amylose (long unbranched straight chains of glucose)or amylopectin (branched chains of glucose)
-Glycogen (glusoce polysaccharide), used to store glucose in liver and muscles, this is then used when extra glucose is required overnight, excercise or between meals.
-Pectin (non starch polypeptide NSP) found in cells of fruit and veg ( seed, pith and peel), helps create jam and gelling agents.
-Cellulose (NSP) although is a glucose polysacchraide it can’t be broken down in digestion

23
Q

What are non starch polysaccharides (NSP)?

A

the structural parts of plants eg. cell walls -are insoluble fibre
-adds bulk to the stool and helps food pass more quickly through the stomach and intestines.
-found in wheat bran, vegetables, and whole grains.
eg. Pectin, Cellulose, Gums, Hemicelluloses

24
Q

Are carbohydrates staple foods/ explain what staple foods are?

A

-Yes
-staple foods are often eaten in most people’s daily diets.
Staple foods should be:
-Readily available to the population, this often means low cost,
-Provide a major source of energy, so are generally high in starch,
-provide an important contribution to protein sources
-Provide micronutrients
eg. rice, wheat, cassava, corn, plantains, potatoes and quinoa

25
Q

What are intrinsic sugars?

A

-sugars that are naturally integrated into the cellular structure of food eg. whole fruits and vegetables

26
Q

What are extrinsic sugars?

A

-are free in the food or added it.
Eg, Milk sugar (lactose)
Non milk extrinsic sugars (NMES) include fruit juice, honey and sugar added during manufacture or during cooking.

27
Q

What are the nutritional functions of fat?

A

-rich source of energy (1g provides 9kcal)
-act as insulating layer under skin
-protect vital internal organs
-act as a carrier for fat soluble vitamins A, D, E and K.
-prevent hair and skin becoming too dry,

28
Q

What is the structure of fats?

A

-trigylcerides.
-made up of 3 fatty acids and glycerol

29
Q

What is the difference between unsaturated and saturated fats?

A

Saturated- no double bonds present between the carbons of the fatty acid chains. -normally solid at room temp and from animal sources
Unsaturated- contains double bonds, normally liquid at room temp and from plant sources (healthier-lower cholesterol)

30
Q

Role of cholesterol in the body?

A

-Makes bile acids which help to digest fats
-Absorbs and uses the fats from food
-Makes some hormones

31
Q

Where does cholesterol come from?

A

-Can be made by body in liver
-found in animal foods because animals also have the capacity to make cholesterol.

32
Q

Effects of eating a diet high in saturated fats?

A

-means the body will decrease the amount of cholesterol it produces.
-it increases the amount of cholesterol in the bloodstream/arteries which can be linked to heart disease and stroke.(raise LDL cholesterol)

33
Q

Animal sources of fat?

A

Meat - visible and invisible fat
Fish - fatty fish, fish liver oils
Dairy foods - butter cream cheese

34
Q

Plant sources of fat?

A

Fruits and vegetables - avocado, olives
Nuts - brazil, walnuts,
Seeds - sesame, sunflower
Other - palm, coconut

35
Q

What are the 3 essential fatty acids & where are they found?

A

Linolenic acid
Linoleic acid
Arachidonic acid
(contain omega-3 and omega-6)
Found in Fish, Nuts and seeds, Green vegetables

36
Q

When does malnutrition occur and what are the 2 types?

A

-occurs when there is an imbalance in the supply of one or more nutrients to the body
-Overnutrition and Undernutrition

37
Q

What is over nutrition?

A

-eating a diet containing too much of one or more nutrients.
-can result in energy imbalance which causes weight gain because energy intake is higher than activity
-This causes adipose tissue to get stored up in the body causing weight gain
-can cause obesity, coronary heart disease, dental decay and diabetes

38
Q

What is under nutrition?

A

-when a diet contains too little of one or more nutrients.
-causes an inadequate intake of energy can result in anorexia, stunted growth and wasting (too thin for their height)

39
Q

Sources of NSP/ fibre

A

-nuts, beans, lentils, avocado, broccoli, whole grains, fruits and veg.

40
Q

Describe some diseases cause by under nutrition?

A

kwashiorkor- caused by lack of protein, causes too much fluid in tissues, causing swelling under skin
marasmus- deficiency of all micronutrients, causes severe underweight, skeleton visible, loose skin etc
pellagra- lack of niacin or tryptophan, can cause diarrhea, dermatitis, and dementia.
beri-beri- lack of vitamin b1- causes low muscle strength or muscle paralysis even heart disease
scurvy- lack of vitamin C-bleeding gums, loosened teeth and bleeding under your skin.
rickets-vitiman D deficiency in children causes softening/ weakening of bones.

41
Q

What is the recommended daily intake of each macronutrient in the diet?

A

Carbs- 45–65%
Fats- 20–35%
Protein-10–35%

42
Q

Function/ examples of soluble fibre?

A

-found in barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
-helps reduce blood cholesterol levels and coronary heart disease risk

43
Q

Function of monounsaturated/polyunsaturated fats?

A

-help protect your heart by maintaining levels of “good” HDL cholesterol while reducing levels of “bad” LDL cholesterol in your blood.
-olive oil, rapeseed oil and spreads made from these oils. and avocados

44
Q

Difference between HDL and LDL

A

-high/low density lipoproteins
-HDL-good-carries cholesterol to your liver, where it can be removed from your bloodstream before it builds up in your arteries.
LDL-bad- takes cholesterol directly to your arteries