Diet and Nutrition Flashcards
Atherosclerosis
where arteries become clogged with fatty substances.
High -Density Lipoproteins (HDL)
these transport excess cholesterol in the blood back to the liver where it is broken down and are classed as ‘good’ cholesterol since they lower the risk of developing heart disease
Low -Density Lipoproteins (LDL)
these transport cholesterol in the blood to the tissue and are classed as ‘bad’ cholesterol since they are linked to an increased risk of heart disease
Simple carbohydrates
- quickest source of energy
- easily digested by the body
- found in fruit as well as in processed foods
- anything with refined sugar added
Complex carbohydrates
- found in nearly all plat based foods
- take longer fro body to digest
- commonly found in bread, pasta rice
, vegetables
What are carbohydrates
Two types: simple and complex
The principle source of energy for both low intensity (aerobic ) and high intensity (anaerobic) exercise. They are the only food source that can be broken down anaerobically. Carbohydrates in food are converted into glucose and enter the blood stream. Glucose is stored in the muscles and liver as glycogen
Fats
3 types: saturated, cholesterol and trans
- major source of energy in the body
- used for low intensity aerobic work such as jogging and cannot be used for high intensity exercise where oxygen is limited
- require oxygen to be broken down
- carriers for fat soluble vitamins: A,D,E and K
Saturated fats
- found in sweet and savoury food
- most from animal sources
- too much leadership to weight gain, causing loss Ian stamina and flexibility
- too much can lead to coronary heart disease, antihero sclerosis, diabetes and high blood pressure
Cholesterol
- types of fat found in the blood
- too much saturated fat leads to high cholesterol
- cholesterol is primarily made in the liver and is carried by the blood as a low density lipoprotein (LDL) and heigh density lipoprotein (HDL)
- too munch ldl can lead to fatty deposits developImg in the arteries, which have negative effects on blood flow
- HDL takes cholesterol away from parts of the body where it has accumulated to the liver where it is disposed of
Trans fats
- artificial hydrogenated fats can be found in meat and dairy products
- most are made from an industrial process that allows food to have a longer shelf life
- can lead to high levels of blood cholesterol, heart disease and diabetes
What is atherosclerosis
Where arteries become clogged with fatty substances
Proteins
- a combination of mainly chemicals called amino acids
- important for muscle growth and repair and to make enzymes, hormones and haemoglobin
- proteins are a major source of energy and tend to be used by power athletes, who have a greater need to repair and develop muscle tissue
Vitamins
Keep and individual healthy with good immune system p. This allows a performer to train maximally and recover quickly
Calcium
- needed for strong boned and teeth
- needed for efficient muscle and nerve contraction
- important during exercise
Sodium
- regulate fluid levels in the body
- too mush sodium can lead to increased blood pressure which can increase the risk of stroke and heart attack
