Macronutrients Flashcards
What are nutrients?
Chemicals that are needed for life and nourishment
What are macronutrients
Nutrients needed in large amounts
What are the three macronutrients?
Fat, protein, carbohydrates
When we eat carbohydrates what do they get broken down into?
Glucose
What organ produces insulin?
Pancreas
What does insulin do?
Enable us to absorb glucose
How many calories are in one gram of carbohydrates?
3.75 kcal
What fraction of the diet should come from starchy carbohydrates?
1/3
What is the main function of carbohydrates?
To provide energy
What are simple carbohydrates more commonly known as?
Sugar
What illnesses can be linked to a high sugar diet?
Obesity, type 2 diabetes, heart disease, cancer, tooth decay
What type of carbohydrates release energy slowly?
Complex carbohydrates
What are instrinsic sugars
Natural sugars found in food
What are extrinic sugars
Sugars added to food
What type of macronutrient is fibre
Carbohydrate
What are the three types of carbohydrates
Complex, simple amd fibre
What is insoluble fibre
Fibre that does not get broken down in our bodies
What system does fibre support
Digestive
What illnesses can a diet high in fibre avoid
Constipation, cronary heart disease, haemmoroids
What illness can you experience if you eat too much fibre?
Stomach cramps, flatulence
What foods are good sources of insoluble fibre
Wholegrain, wholemeal, bran , nuts, corn
What foods are good sources of soluble fibre
Oats, barley, rye, beans
What does soluble fibre do?
Bulk out poo
What does insoluble fibre do?
Clears out bowles as it is not broken down
What is protein needed for?
Growth and repair of body
What does HBV (high biological value) protein mean?
Come from animal source
Contain all amino acids we need
What does lbv (low biological value) proteins mean?
Comes from a plant source
Dont contain all amino acids we need
What are essential amino acids
The amino acids our body cannot produce so must be eaten
What illneses can a protein deficiency cause
Wasting and shrinking of muscle
What does the term complimentary proteins mean?
Eating two or more LBV proteins together so they provide all the essential amino acids
What type of fat should we cut down
Saturated
What is the function of fat
Energy
Insulation and body warmth
What are the two catagories of fat
Saturated
Unsaturated
What are the two types of unsaturated fat
Monounsaturated
Polyunsaturated
Give three examples of saturated fat
Lard, full fat dairy, visible fat on meat
What are trans fats?
Vegetable fat which have been processed to make them hard (adding hydrogen also known as hydrogenation)
Why do food manufacturers use trans fats
Increased shelf life
Cheaper to make
What foods are monosaturated fats found in
Rapeseed oil, almonds, avocado, penuts
What foods are polyunsaturated fats found in
Sunflower, soya, corn
What are omega 3 and 6
Types of polyunsaturated fats
What are the benefits of omega 3
Prevent blood clots, regulate heart rhythm , prevent depression
What foods are good sources of omega 3
Fish eg. Samon ,macrel , trout
What is cholesterol
A waxy substance caried in blood
What type of cholesterol is bad
LDL( low density lipoproteins)
