diet and nutrition Flashcards
what does ATP stand for
adenosine tri-phosphate
what does ADP stand for
adenosine di-phosphate
what does ATP produce when broken down
ADP + P + energy
how do you remake ATP
using energy from:
-carbohydrates
-fats
-proteins
function of carbohydrates
-energy
-insulin metabolism
-lipid (fat) metabolism
functions of fats
-energy
-insulation
-protects organs
-helps absorb vitamins
what is the function of proteins
-growth and repair
-metabolic reactions
-makes antibodies
-transportation e.g haemoglobin
what percentage does each macronutrient contribute to
carbs- 55%
fats- 30%
proteins- 15%
what are the two forms of carbohydrates we consume
-simple: sugars
-complex: starch
how does carbohydrates travel around the body
as glucose in the blood
what happens when blood cannot hold anymore glucose
-stored as glycogen in liver and muscles
what does insulin do to the glucose
moves the glucose from the blood to the muscles and liver
what is excess glucose stored as
fats in adipose tissue
what type of respiration do carbohydrates fuel
aerobic and anaerobic
what does GI stand for
glyceamic index
what does the GI indicate
how quickly a food is digested and impacts blood glucose levels
what does a low GI mean
a good is broken down slowly and blood glucose is impacted slowly
what does a high GI mean
a good is broken down fast and blood glucose is impacted quickly
when is it best to consume low GI foods
3 hours pre-event, especially for endurance as energy is released slowly
when is it best to consume high GI foods
better consumed just before or during event
what respiration is fats used for
aerobic
why can’t fats be used for anaerobic respiration
fats are too complex to break down so takes a long time to make ATP
why is unsaturated fats better for u
as they are liquid at room temp
why are saturated fats bad for you
they’re solid at room temp and lead to high levels of LDL cholesterol
what does LDL stand for
low density lipoprotein
what does LDL mean
bad cholesterol which forms deposits in blood vessels
what does HDL stand for
high density lipoprotein
what does HDL mean
good cholesterol which consumes LDL
what are good sources of fats
fatty fish, seeds, nuts, avacado
what are examples of saturated fats
dairy products
when are proteins used for energy
used when we run out of carbs and fats
good sources of animal proteins
meat,milk and eggs
good sources of plant proteins
lentils, chickpeas, nuts and seeds
sources of calcium
dairy products
role of calcium
-strengthens bones and teeth
-regulates muscle contractions
sources of phosphorus
dairy, red meat and nuts
role of phosphorus
-helps body make ATP
-makes proteins for growth
sources of iron
red meat, nuts and beans
role of iron
makes haemoglobin in blood
sources of sodium
meat, rice and pasta
role of sodium
-contract and relax muscles
-conduct nerve impulses
examples of fat soluble vitamins
vitamin A and vitamin D
sources of vitamin A
vegetables
roles of vitamin A
-keeps immune system healthy
-good skin and eyesight for growth
sources of vitamin D
fatty fish -salmon, mackerel
role of vitamin D
regulates and keeps bones healthy
examples of water soluble vitamins
vitamin C and vitamin B
sources of vitamin C
oranges, peppers, strawberries (fruits and veg)
roles of vitamin C
-helps heal wounds
-forms blood vessels
sources of vitamin B
peas, bananas, oranges, nuts, milk
roles of vitamin B
essential for energy levels and cell metabolism
role of fibre
keeps digestive system healthy
role of water
-gets rid of waste
-maintains body temp
-brings nutrients to cells
