FN: Nutrition Flashcards
What are the main 3 function of protein
- Growth and repair of muscles
- Maintenance of cells and body tissues such as muscle, cell membranes and nails
- Secondary source of energy-If protein is not needed then it will be converted into fat and stored
What are 2 examples of essential amino acids
Lysine and Valine
How much protein do 1-3 year olds need?
15g
What is kwashiorkor
A disease if you are protein deficient in which your stomach becomes very swollen
Where do carbohydrates come from
They are made by plants during photosynthesis `
What are the 3 types of monosaccharides
1) Glucose
2) Fructose
3) Glactose
What are the 3 types of diasaccharides
1) Sucrose
2) Lactose
3) Maltose
What are the 4 types of polysaccharides
1) Starch
2) Dextrin
3) NSP
4) Pectin
How are carbohydrates absorbed
Enzymes break them down into base units that are glucose and absorbed into the bloodstream.
What sugars are soluable
All of them
What is the only function of sugar in the body
To provide energy
What are the 2 types of sugar
Intrinsic- Naturally occuring within food
Extrinsic- Added to food to make them sweeter
How much sugar should people consume
4-6 = 19g 7-10 = 24g 11+ = 30g
What is glycaemic index
The ranking of food depending on quickly they are absorbed into the blood. Foods that are absorbed quickly have a high GI ranking and foods that are absorbed slowly a low ranking.
What are the 9 function of sugar
1) Taste (Sweetness)
2) Colour
3) Texture
4) Raising Agent
5) Preservation
6) Fermentation
7) Coagulation
8) Foaming
9) Enzymic Browning
What are the 4 main disadvantages of artificial sweeteners
1) They lack bulk so can make things like cakes very dense
2) They have a higher melting point
3) They have a distinct aftertaste
4) They provide no energy
What is NSP made up from
Many glucose molecules
How much NSP does an adult need a day
30g
How does insoluble NSP help your digestive system
It passes through your bowel absorbing water and increases the bulk of any waste. This makes stools softer and easier to manage
How does NSP help people with diabeties
It is a complex carbohydrate which means the body take longer to break it down giving a constant supply on energy and keeping blood sugar levels level
What are the 3 best examples of insoluble NSP
1) Wholemeal cereal
2) Wholemeal bread
3) Oats
How is soluble NSP good for the body
It lowers cholesterol in the blood and reduces the risk of heart disease
What soluble NSP do oats contain that lower cholesterol
Beta-glucan
What are the 3 best examples of soluble NSP
1) Barley
2) Rye
3) Oats
What happens if there is excess NSP within the stomach
It can leave you feeling bloated and creates phytates the prevent the absorption of iron and calcium
How much protein do 4-6 year olds need
20g
How much protein do 7-10 year olds need
28g
How much protein do 11-14 year olds need
42g
How much protein do 15-50 year olds need
55g
How much protein do people over 50 need
53g