Key Nutrients Flashcards
Role of Carbohydrates
2types of Carbs:
- sugary carbs = simple carbohydrates = simple structure = easy to break down = quick energy boost = will feel hungry again quickly
- e.g dried fruit , fruit juice and table sugar
- starchy carbs = complex carbohydrates = complex structure = takes longer to break down in the body = more sustained energy = won’t feel hungry again quickly
- e.g potatoes, bread , rice and pasta
Carbs and Customers:
- provide brains with energy to (can affect things like mood and memory)
- provide muscle with energy
Roles of Fibre
- found in whole fruit and veg , whole grains and dried beans and pulses (not broken down by the body for energy)
- digestive health (promotes bowel movements)
- weight management (absorb fluid and swell up to a higher size in the stomach , this makes u feel full so you eat less)
- high cholesterol (some bind to the bad cholesterol in your body and carry out of the body)
Key Products: Carbs
Oat Bran - type of fibre strong binding effect for cholesterol. (Main benefit = high cholesterol)
High Fibre Blend - fibre sourced from fruit & veg (main benefit = digestive health (constipation) , weight management)
Energy - gels or powder = high carbs product = boost energy = during prolonged activity (main benefit = energy)
Proteins:
1 of 3 main macronutrients (fats and carbs)
Role Of Protein
- Growth & Repair
- Triggering Processes (hormones,enzymes,antibodies)
- Energy
- Feeling full
Types Of Customers (Protein)
- help to repair and rebuild muscle to a larger size
- energy
- weight loss (protein makes u feel full = less food to eat)
4 amino acids:
-Protein made of building blocks
- LYSINE , N-Acetyl , Glutamine , Carnitine
- 9 essential & 13 non essential
- high protein foods = meat , beans , pulses , nuts & seeds.
Lysine (protein)
Cold sore (prevent or prevent growth of virus)
Calcium (support bone and teeth)
N-Acetyl Cysteine (Protein)
- helps stuffy nose & symptoms of low immunity (helps mucus to become thin = helps airways)
- hair , skin and nails producing collagen
Carnitine (protein)
- help with weight management (break down fat and use that as energy)
- may improve blood flow and fatty levels in the blood aiding the function of the heart)
Glutamine (protein)
- repair tissues in the digestive system (in case of IBS)
- making antibodies to help fight body infection
Role of Fats
Energy - provide 9 calories per gram (extra fat = weight gain)
Insulation - body natural blanket
Protection - layer sits around the body’s internal organs
Hormone Production - special type of fats that make hormones control different parts of the body (reduce hormones that control pain & swelling & reduce blood pressure)
Cod Liver Oil (special fat)
Features - rich in omega 3 , vitamin A&D
Benefits: joint health = reduce pain , eye health = maintain structure , heart health = reducing blood pressure.
Cautions: not to be taken with blood clotting disorders or blood thinning medicine , vitamin a = toxicity
Fish oil (special fats)
Features - omega 3
Benefits - same as cod liver oil
Cautions - same as cod liver oil
