1.2b diet and nutrition Flashcards
name 3 macronutrients
carbohydrates
fats
proteins
name 3 micronutrients
vitamins
minerals
fibre
what are carbohydrates
macronutients
-sugars and starches stored in the body as glycogen
-converted to glucose to fuel in energy production
function of carbohydrates
-part of energy production, cell division and formation of molecules
-preferred fuel for exercise - 75% of energy requirements
how can carbohydrates be consumed
-starches eg rice and potatoes - stored as glycogen in the liver and muscles
-sugars eg fruit and honey - circulate in blood stream as glucose
what are proteins
macronutrients
amino acids essential for the growth and repair of cells and tissues
function of proteins
-growth and repair of cells and tissues
-used to make muscle proteins, haemoglobin, enzymes, ect
-used a fuel anaerobically when nothing else is available
how are proteins consumed
milk, eggs, meat and soya
what are fats
macronutients
triglycerides that provide the body with fatty acids for energy production
function of fats
-insulate nerves, form cell membranes, cushion organs
-broken down for aerobic energy production and have 2x energy yield of carbohydrates
-fatty acids and vitamins
how are fats consumed
saturated fatty acids
-butter bacon. reduce intake as cause cardiovascular disease
unsaturated fats
-avocado and soy beans
omega-3s boost delivery of oxygen, improve endurance and reduce inflammation and joint stiffness
what are vitamins
micronutrients
nutrients required in small quantities to maintain health body functions
function of vitamins
- Fat soluble stored in body
-vit A: eye health and bone growth
-vit D: bone health and protect against cancer and heart disease
-vit E: skin, eye and immune health
-vit K: reduce blood clotting and improve bone health - water soluble not stored
-vit C: skin, blood vessels, tendons, ligaments and bone health
-vit B: breakdown of food, haemoglobin formation
how are vitamins consumed
- fat soluble
varied and balanced diet - water soluble
fruit, veg, grains, dairy
what are minerals
micronutrients
essential inorganic nutrients required in small quantities to maintain health body function
function of minerals
-bone and tooth health, controlling body fluids, enzyme function, breaking down food, release energy
-calcium: important for bone health, muscle contraction, blood clotting and nerve transmission
-iron: formation of haemoglobin, enzyme reactions and the immune system
-phosphorous: bone health and energy production
how are minerals consumed
meat, cereals, fish, dairy, fruit, veg, nuts
what is fibre
a component of a balanced diet for the normal function of the large intestine
function of fibre
reduce cholesterol, risk of diabetes and obesity
what is fibre consumed
cereals, bread, beans, lentils, fruit and veg
what is water
-accounts for two thirds of body weight
-allows chemical reactions and dissolve and move substances around the body
function of water
-regulate temperature by moving heat to skin surface for evaporation or lung tissue
-hydration before and after exercise, especially in hot climates
what is energy?
the ability to perform work
-measured in joules or calories
what is energy expenditure?
the total amount of energy used (sum of MBR, TEF and any physical activity)
energy balance
the relationship between energy intake and expenditure
energy intake vs energy expenditure
basal metabilic rate (BMR)
the minimum amount of energy required to sustain essential physiological function at rest
thermic effect of food (TEF)
the energy required to eat, digest and absorb food taken in (approx 10% calorific value of food)
physical activity energy expenditure
the total number of calories required to perform daily tasks, which can be estimated using MET values
metabolic equivalent task (MET)
the ratio of a performer’s working metabolic rate to their resting metabolic rate
