Diet Nutrition Flashcards
What is the point of our macronutrients?
Allows for health
Energy
Allows for fitness
Carbohydrates
Complex - starchy foods: bread, potatoes, rice, pasta
Simple - sugar
Carbohydrates are stored as and where?
Stored as glycogen in liver and muscles
How long is the glycogen store usually?
About a 2 hour store
Carbohydrates are made up of?
Carbon + hydrogen + oxygen
Monosaccharides
Single sugar carbohydrate
Glucose, fructose
Rapid acting
Disaccharides
Two sugar molecules
Sucrose, lactose, maltose
Polysaccharides
Multiple chains of sugar
Starchy chains
Slow release energy: Pasta, bread, potatoes, rice
glycemic index
Releasing sugar very quickly to very slowly
Monosaccharides
Polysaccharides
Fats are made up of?
Carbon + Hydrogen + Oxygen
Types of fat?
Saturated fats
Monounsaturated fats
Polyunsaturated fats
Saturated fat
Animals - red meat, clog arteries, colonery heart disease, raise blood pressure
Monounsaturated fats
Polyunsaturated fats
Fish oils, nuts, pulses
Fats do what?
Carry vitamins
A, D, E, K
FFA
Free Fatty Acids
FFA + Glycerol = Triglycerides
Triglycerides-> fat under the skin
Potential energy store (unused, burn it off)
Protein is made up of?
Carbon + hydrogen + oxygen
Proteins do what?
Growth and repair
Non essential proteins
We produce in the body itself
Essential proteins
Cannot produce them in the body
Red meat, blue fish, dairy, nuts, pulses
Amino acids
Where does Fibre come from?
Cereal, Fruit and vegetables
Plants
Fibre is a…
Bulking agent
Fibre helps with
Constipation, bowel movements
Minerals we need to consume?
Calcium
Magnesium, sodium, potassium
Phosphorus
Iron
Iodine
Calcium helps with
Bones and teeth
Via collagen
Magnesium is an
Electrolyte, along with sodium and potassium, helps to allow for nerve transmission
Phosphorus helps with
Bones and teeth
Iron helps with
The formation of haemoglobin
Iodine helps with
It makes Thyroid enzymes
Vitamins we need to consume? (9)
A - skin and mucuos membranes
D - sun, absorption of minerals
K - blood clotting
Folic acid - cell division
Vitamin C - fruits -> Collagen
Thiamine - heart function
Riboflavin - energy release from protein
Niacin - healthy skin
B12 - cell division
What do vitamins A,D and K have in common?
They’re Fat soluble
Water is good because it…
Keeps you hydrated
Speeds up reactions -> nerve transmissions more effective and alert
Regulates temperature
Key factors of a Balanced diet?
Variety
Athletes -> more proteins, carbs, vitamins and minerals