diet and nutrition Flashcards

1
Q

what are the two types of carbohydrates

A

simple and complex

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2
Q

what are simple carbs

A

fast release of energy used for anaerobic exercise
- quickest source of energy and easily digested.

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3
Q

what are complex carbs?

A

complex carbs are slow release of energy for aerobic exercise
- bread/pasta/rice
-takes longer for body to digest

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4
Q

what are carbs digested into?

A

glucose

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5
Q

what are the three types of fats?

A
  1. saturated fats
  2. cholesterol
  3. trans-fats
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6
Q

what are saturated fats?

A

found in sweet and savory food
- too much saturated fats leads to excessive weight gain

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7
Q

what happens if you have too much saturated fats?

A
  • reduces stamina
  • increased blood pressure
  • limits flexibility
  • hearts diseases
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8
Q

what is cholesterol?

A

cholesterol is found in the blood
- too much saturated fats can cause high cholesterol

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9
Q

where is cholesterol made?

A

made in the liver and carried by the blood as low density lipoprotein (LDL)
and high-density (HDL)
- too much LDL means fatty deposits developing in arteries
- negative effect on blood flow

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10
Q

what are trans-fats?

A
  • are artificial hydrogenated fats and can be found in meat and dairy products.
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11
Q

what does too much trans-fats cause?

A
  • lead to high levels of blood cholesterol, heart diseases and diabetes.
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12
Q

what are proteins

A

proteins are a combination of mainly chemicals and amino acids.
- they are important for muscle growth and repair.
- they also make enzymes, hormones and haemoglobin

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13
Q

why are proteins used by athletes

A

A major source of energy and tend to be used more by power athletes who have greater need for repair and develop muscles tissue.

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14
Q

what are the three different vitamins

A
  • vitamin c
  • vitamin-d
  • vitamin-b
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15
Q

what are the four types of vitamin b’s?

A
  • B1-thiamin
    -B2- riboflavin
    -B6
  • B12- folate
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16
Q

what are vitamins?

A

vitamins keep people healthy with good immune system
- vitamins allow performers to train maximally and recover quickly

17
Q

what is vitamin c?

A

found in - green veggies and fruit
- protects cells / maintenance of bones/teeth/gums
- required for breakdown of carnitine (a molecule essential for transport of fatty acids)

18
Q

what is vitamin d ?

A

found in - oily fish/ dairy products
- made in the body under skin when exposed to sunlight
- has a role in absorption of calcium, which helps keep bones and teeth healthy
- helps with phosphocreatine recovery in the mitochondria

19
Q

what is vitamin b1-thiamin

A

found in - yeast/ egg/ liver/ whole grain/ bread/ nuts/ red meat
- keeps nervous system healthy

20
Q

what is vitamin b2 - riboflavin

A

found in - dairy products / liver /veggies/ eggs/ cereal / fruit
- keeps skin/eyes/and nervous system healthy

21
Q

what is vitamin b6?

A

found in - meat/fish/eggs / veggies
- helps form haemoglobin
- help sbody to store and energy from protein and carbs in food

22
Q

what is B12 folate?

A

found in - meat and fish
- makes red blood cells / keeps nervous system healthy

23
Q

what are the three minerals

A
  1. calcium
  2. sodium
  3. iron
24
Q

what is calcium

A

calcium is very important during exercise as it is needed for strong bones and teeth.
also necessary for efficient nerve and muscle contraction

25
Q

what is sodium

A
  • helps regulate fluid levels in body
  • too much sodium leads to an increase in blood pressure which increases risk of strokes and heart attacks
26
Q

what is iron

A

involved in formation of hemoglobin in red blood cells, which helps transport oxygen and therefore improves stamina.
- a lack of iron can lead to anemia

27
Q

what is atherosclerosis?

A

this is where arteries become clogged with fatty substances

28
Q

what is HDL ( high density lipoproteins )

A

theses transport excess cholesterol in the blood back to the liver where it is broken down and are closed