3.1 Nutrition Flashcards

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1
Q

List the macronutrients

A

protein, carbohydrates, fats, water

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2
Q

List the micronutrients

A

vitamins, minerals

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3
Q

Outline the food source and function of protein

A

food source: eggs, meat, cheese, fish, milk, nuts, seeds, beans
functions: repair cells and make new cells, enzymes, hormones, pH levels

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4
Q

Outline the food source and function of carbohydrates

A

food source: bread, beans, potatoes, pasta
functions: energy source, store energy

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5
Q

Outline the food source and function of fats

A

food source: vegetable oils, fish, seeds, nuts
functions: help to absorb vit A, vit D, vit E
some vitamins are only dissolved by fats, insulation, stores energy, helps with nerve transmissions

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6
Q

Outline the food source and function of water

A

food source: fruits and vegetables
functions: keeps a normal temperature, cushion joints, protect spinal cord, get rid of wastes

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7
Q

Outline the food source and function of vitamins

A

food source: potatoes, strawberries, blackberries, blueberries, red and green peppers
functions: healthy nerves, resist infections, help get energy from food

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8
Q

Outline the food source and function of minerals

A

food source: meat, cereals, fish, dairy foods, fruits, vegs, nuts
functions: building strong bones and teeth, turning food into energy

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9
Q

Describe current recommendations for a healthy balanced diet

A

45%-65% of carbs
20%-35% of fats
10%-35% of protein

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10
Q

State the approximate energy content per 100kg of carbohydrate, lipid, and protein (kj)

A

Carbohydrate - 1760 kj
Lipid - 4000 kj
Protein - 1720 kj

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11
Q

Compare the dietary macronutrient needs of a highly trained endurance cyclist and an untrained endurance cyclist ????

A

Constant intake of macronutrients for the both of them
Highly trained endurance cyclist will need a larger amount in respect to the amount of work that they will be doing

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12
Q

State the chemical composition of a glucose molecule

A

C6H12O6

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13
Q

Identify a diagram representing the basic structure of a glucose molecule

A

GLUCOSE MOLECULE

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14
Q

What are monosaccharide, disaccharide, polysaccharide?

A

Monosaccharide - single
disaccharide - two monosaccharides joined together
polysaccharide - many

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15
Q

Explain how glucose molecules can combine to form disaccharides and polysaccharides

A

Removal of water in order to form a glycosidic bond between two monosaccharides in order to form a disaccharide.
disaccharide + monosaccharide = polysaccharide
condensation reaction —> removal of water
hydrolysis —> add water back in to spilt up

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16
Q

State the chemical composition of a protein molecule

A

carbon, hydrogen, oxygen, nitrogen
DRAW IT

17
Q

What is an essential amino acid?

A

The body cannot produce essential amino acids. They must come from food sources —> cannot be synthesized

18
Q

What is a non-essential amino acid?

A

The body can produce non-essential amino acids —> can be synthesized (combing things)

19
Q

State the composition of a molecule of triacylglycerol

A
  • 3 fatty acids with a glycerol backbone
  • hydrogens and carbons
    RECOGNISE IT NOT TO DRAW THOUGH DW
20
Q

What is a saturated fatty acid?

A

single bonds between molecules
“saturated with hydrogen molecules”
easy to break down
solid at room temperature
found inn meat and dairy products

21
Q

What is an unsaturated fatty acid?

A

one or more double or triple bonds between the molecules
liquid a room temperature
oils such as avocado, olive, peanut, fatty fish (omega3)