Carbohydrates Flashcards
purpose of carbohydrates
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.
carbohydrates as a risk nutrient?
too much –> obesity and related conditions
carbohydrates sources?
Fruits
Starchy vegetables
Pasta/bread/cereals
what is fibre?
Indigestible parts of plant food.
how does fibre prevent constipation?
adding bulk to faces and helps to remove waste from digestive tract.
relationship between fibre and water?
fibre absorbs water - increasing water consumption
fibre as a protective nutrient?
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.
sources of fibre?
Fruits (apples, bananas)
Vegetables (potato, broccoli)
Baked beans
Wholemeal bread.
protein energy content?
slightly more than glucose, half of fats
primary fucntion of protein?
promotes growth, maintenance and repair of cells.
secondary function of protein?
when there are insufficient amounts of fats/carbs, they are used as fuel for energy production.
effects of having too much protein?
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
effects of protein deficiency?
reduce bone density and increase risk of osteoporosis
examples of protein?
Dairy (except cream), eggs Beef, chicken, poultry, fish and seafood. Soy products (tofu, soy milk) Legumes (beans, peas Nuts Whole grain cereals Brown rice
fats (in general) as a risk nutrient?
energy dense so can lead to obesity and related conditions
4 types of at?
momo/polyunsaturated
sat/trans
monounsaturated as a protective nutrient?
Lowers LDL, reducing risk of atherosclerosis and CVD
When eaten instead of sat fat, reduces impact of impaired glucose regulation and T2D.
sources of monounsaturated fat?
Olive/canola oil
Nuts and PB
Avocado
types of polyunsaturated fat
omega 3 and omega 6.
best ratio of omega 3 to omega 6
1:4
polyunsaturated fat as a protective nutrient?
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
examples of polyunsaturated fat
Omega 3: fish (esp. oily fish like salmon), soy/canola oils, canola based margarine
Omega 6: most nuts and seeds, sunflower and soy oils.
saturated fat as a risk nutrient
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
saturated fat examples?
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.
how are trans fats formed?
some nautraly, others through hydrogenation: when unsaturated fat is converted to solid fat
trans fat as a risk nutrient?
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
examples of trans fats?
Meef/mutton
Margarine/dairy products
Process foods (pies, pastries, cakes)
what percent of body mass is water?
55-75%
how much water should we drink?
1.2-3L
water as a protective nutrient?
Absorbed by fibre and assists in flushing wastes, reducing colorectal cancer risk
Has no kilojoules so reduces risk of obesity and related conditions.
examples of water?
Pure form
Drinks (cordial, coffee…)
Fruits
Vegetables
most abundant mineral in the body?
calcium
where is calcium stored?
in bones, and a little in the blood, muscles and intracellular fluid.
can calcium move in/out of bones?
yes - esp if more is needed outside
clcium role?
hardening/ossifying agent for hard tissue – teeth, bones and cartilage.
calcium as a protective factor?
Doesn’t eat enough calcium throughout their life less likely to achieve peak bone mass more likely to suffer from osteoporosis and fractures.
calcium as a risk factor?
Eats enough calcium especially during early years more likely to achieve peak bone mass more likely to achieve good bone health throughout their life
example of calcium?
Dairy products Sardines and salmon Green leafy veggies (spinach and broccoli) Tofu made from calcium sulphate Fortified orange juice
purpose of phosphorus?
Binds with calcium to produce calcium phosphate, which is an ossifying agent for hard tissue
effects of alcoholism and diabetes on phosphoris?
can prevent absorption loss of bone density, weakness and poor appetite.
phosphorus as a protective factor?
Decreases risk of osteoporosis
examples of phosphorus?
Meat (chicken, beef), fish
Eggs
Nuts, legumes
describe the role of sodium
Regulates fluids of body (inc. water and blood)
Fluid and sodium attracted – amount of sodium therefore regulates the amounts of intracellular and extracellular fluids.
sodium as a risk nutrient?
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
examples of sodium?
Table salt Olives Fish Meat (esp. pork) Cheese Processed foods (canned vegetables)
how is vitamin d obtained?
Skin converts UV rays to vitamin D.
purpose of vitamin d?
Required to absorbed calcium and phosphorus from intestine into bloodstream.
vitamin d as a risk nutrient?
Not enough can lead to weakened bones, teeth, osteoporosis
examples of vitamin D
Fish (eg. salmon) Beef, liver Cheese Egg yolks Fortified milk, cereals, OJ
