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U3 HHD: Understanding Australia's Health > Carbohydrates > Flashcards

Carbohydrates Flashcards

1
Q

purpose of carbohydrates

A

Provides fuel for energy.
• Carbs metabolised by body to form glucose, which produces energy
• Unused glucose molecules are stored as fat tissue – this process can be reversed.

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2
Q

carbohydrates as a risk nutrient?

A

too much –> obesity and related conditions

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3
Q

carbohydrates sources?

A

Fruits
Starchy vegetables
Pasta/bread/cereals

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4
Q

what is fibre?

A

Indigestible parts of plant food.

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5
Q

how does fibre prevent constipation?

A

adding bulk to faces and helps to remove waste from digestive tract.

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6
Q

relationship between fibre and water?

A

fibre absorbs water - increasing water consumption

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7
Q

fibre as a protective nutrient?

A

Obesity: makes a person feel full with less kJ’s. Reduces need to consume more energy.
Diabetes: reduces absorption of glucose from small intestines, reducing obesity and diabetes risk
CVD: binds to bile, which is made of choleseterol which would otherwise be reabsorbed into blood.
These foods tend to have less saturated fat.

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8
Q

sources of fibre?

A

Fruits (apples, bananas)
Vegetables (potato, broccoli)
Baked beans
Wholemeal bread.

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9
Q

protein energy content?

A

slightly more than glucose, half of fats

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10
Q

primary fucntion of protein?

A

promotes growth, maintenance and repair of cells.

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11
Q

secondary function of protein?

A

when there are insufficient amounts of fats/carbs, they are used as fuel for energy production.

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12
Q

effects of having too much protein?

A

converted into glucose and hence to fat (obesity and related conditions)
• Puts strain on kidneys and liver, which control protein metabolism
• Loss of calcium from bones, leading to osteoporosis

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13
Q

effects of protein deficiency?

A

reduce bone density and increase risk of osteoporosis

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14
Q

examples of protein?

A 
Dairy (except cream), eggs
Beef, chicken, poultry, fish and seafood.
Soy products (tofu, soy milk)
Legumes (beans, peas
Nuts
Whole grain cereals 
Brown rice
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15
Q

fats (in general) as a risk nutrient?

A

energy dense so can lead to obesity and related conditions

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16
Q

4 types of at?

A

momo/polyunsaturated

sat/trans

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17
Q

monounsaturated as a protective nutrient?

A

Lowers LDL, reducing risk of atherosclerosis and CVD

When eaten instead of sat fat, reduces impact of impaired glucose regulation and T2D.

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18
Q

sources of monounsaturated fat?

A

Olive/canola oil
Nuts and PB
Avocado

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19
Q

types of polyunsaturated fat

A

omega 3 and omega 6.

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20
Q

best ratio of omega 3 to omega 6

A

1:4

21
Q

polyunsaturated fat as a protective nutrient?

A

CVD:
• Lower LDL and increase HDl cholesterol, reducing CVD
• Reduce impact of inflammation of blood vessels, reducing CVD
• Omega 3: promotes elasticity of blood vessels and prevents blood clots in arteries.
Reduces impact of impaired glucose regulation  reduced T2D

22
Q

examples of polyunsaturated fat

A

Omega 3: fish (esp. oily fish like salmon), soy/canola oils, canola based margarine
Omega 6: most nuts and seeds, sunflower and soy oils.

23
Q

saturated fat as a risk nutrient

A

Contains a lot of LDL cholesterol and causes liver to increase its production. Leads to atherosclerosis and CVD.
Increases impaired glucose regulation, leading to T2D

24
Q

saturated fat examples?

A 
Fatty cuts of meat (especially the visible fat)
Full cream milk, cream, cheese
Coconut milk and cream
Most fried takeaway foods
Most commercially baked goods.
25
Q

how are trans fats formed?

A

some nautraly, others through hydrogenation: when unsaturated fat is converted to solid fat

26
Q

trans fat as a risk nutrient?

A

Raise LDL, lower HDL, leading to atherosclerosis and CVD.
Interfere with structure of cell membranes and the passage of glucose across it – leading to impaired glucose regulation and T2D
Increases risk of colorectal cancer directly

27
Q

examples of trans fats?

A

Meef/mutton
Margarine/dairy products
Process foods (pies, pastries, cakes)

28
Q

what percent of body mass is water?

A

55-75%

29
Q

how much water should we drink?

A

1.2-3L

30
Q

water as a protective nutrient?

A

Absorbed by fibre and assists in flushing wastes, reducing colorectal cancer risk
Has no kilojoules so reduces risk of obesity and related conditions.

31
Q

examples of water?

A

Pure form
Drinks (cordial, coffee…)
Fruits
Vegetables

32
Q

most abundant mineral in the body?

A

calcium

33
Q

where is calcium stored?

A

in bones, and a little in the blood, muscles and intracellular fluid.

34
Q

can calcium move in/out of bones?

A

yes - esp if more is needed outside

35
Q

clcium role?

A

hardening/ossifying agent for hard tissue – teeth, bones and cartilage.

36
Q

calcium as a protective factor?

A

Doesn’t eat enough calcium throughout their life  less likely to achieve peak bone mass  more likely to suffer from osteoporosis and fractures.

37
Q

calcium as a risk factor?

A

Eats enough calcium especially during early years  more likely to achieve peak bone mass  more likely to achieve good bone health throughout their life

38
Q

example of calcium?

A 
Dairy products
Sardines and salmon
Green leafy veggies (spinach and broccoli)
Tofu made from calcium sulphate
Fortified orange juice
39
Q

purpose of phosphorus?

A

Binds with calcium to produce calcium phosphate, which is an ossifying agent for hard tissue

40
Q

effects of alcoholism and diabetes on phosphoris?

A

can prevent absorption  loss of bone density, weakness and poor appetite.

41
Q

phosphorus as a protective factor?

A

Decreases risk of osteoporosis

42
Q

examples of phosphorus?

A

Meat (chicken, beef), fish
Eggs
Nuts, legumes

43
Q

describe the role of sodium

A

Regulates fluids of body (inc. water and blood)

Fluid and sodium attracted – amount of sodium therefore regulates the amounts of intracellular and extracellular fluids.

44
Q

sodium as a risk nutrient?

A

High levels of sodium in body can draw excess fluid out of cells  increasing blood volume  hypertension.
This can lead to heart failure, stroke/heart attack
Excess sodium causes calcium to be excreted in urine  demineralisation of bones  osteoporosis

45
Q

examples of sodium?

A 
Table salt
Olives
Fish
Meat (esp. pork)
Cheese
Processed foods (canned vegetables)
46
Q

how is vitamin d obtained?

A

Skin converts UV rays to vitamin D.

47
Q

purpose of vitamin d?

A

Required to absorbed calcium and phosphorus from intestine into bloodstream.

48
Q

vitamin d as a risk nutrient?

A

Not enough can lead to weakened bones, teeth, osteoporosis

49
Q

examples of vitamin D

A 
Fish (eg. salmon)
Beef, liver
Cheese
Egg yolks
Fortified milk, cereals, OJ

U3 HHD: Understanding Australia's Health (52 decks)

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