macronutrients Flashcards
what foods do we get proteins from?
meat,fish,dairy products,nuts,seeds + beans.
What are amino acids?
- what proteins are made up of
- building blocks of the body
- Our bodies can make some - non essential ones but we have to eat the ones they can’t make - essential amino acids
Why does our body need protein?
-Growth- from child to adult- hair,nail+ muscle mass growth.
-repair- Our muscles,tissues + organs after illness or injury
- maintenance - to make enzymes for digestion and antibodies to stop us getting ill.
What are high biological value proteins?
-contain all essential amino acids
-mainly in animal sources-meat,eggs,fish
- Soya bean + quinoa are plant- based EG
What are low biological value proteins?
-Missing 1 or more essential amino acid
- only in plant sources:peas lentils,nuts,seeds.
What is protein complementation?
- if you don’t have enough HBV protein u have 2 combine LBV proteins to get all the essential amino acids in our diet
How much protein should an average man/women ,growing child , pregnant women + physically active people consume everyday.
Man- 55g
Women- 45g
growing child - relative to size+body mass
physically active people-more for growth+repair
- pregnant women-6g more to help baby grow -during breastfeeding even more
What happens when you have an excess amount of protein?
- WIll strain the liver + kidneys as they help process proteins
What happens if you have a protein deficiency?
- growth is slowed down + hair,skin and nails get into poor condition
- immune system can’t work properly without protein- wounds don’t heal as quickly and have a higher risk of infections.
What is odeamea
-when you have a protein defficiency
-a build up of fluid in body causing swelling often around the feet.
What is kwashiorkor?
- when you have a severe protein deficiency
a symptom is oedema around the stomach
Why do we need fats?
- Provide a concentrated source of energy
-source of fat soluble vitamins A,D,E,K
-Forms insulating layer under our skin which keeps us warm + protects our bones + organs - to make cholesterol which is essential part of cell membranes
What are fats made up of?
fatty acids+glycerol - form of triglycerides
What are fatty acid chains made of?
-Carbon + hydrogen .
-can be saturated/unsaturated-depending on how carbon atoms bond w hydrogen atoms
- body breaks fat down into fatty acids during digestion- ratio of saturated- unsaturated fatty acids decide whether its saturated/unsaturated
What are saturated fats?
- unhealthy fats-especially if eaten in large amounts
-Solid at RT and come from animal sources mostly Eg.butter,lard.cheese but also plant sources like coconut butter - too much - increases cholesterol levels in blood which increases risk of conorary heart disease.
What are unsaturated fats?
- healthier than saturated fats
- soft or liquid at RT + from vegetable sources high in fat eg. vegetable oil,flax seeds+peanuts
can be monounsaturated/polyunsaturated
What are monounsaturated fats?
-Contain one C=C double bond in their carbon chains
- found in olive oil,almonds,peanut butter+avocado
What are polyunsaturated fats?
-Contain more than 1 C=C double bond
-Found in - sesame oil, soybean oil,seeds+oily fish
How much fat should we eat a day?
- no more than 35% of our food energy per day w no more than 11% from saturated fats
- Average adult-70g maximum saturated-20g
What happens if you have excess fat?
-Weight gain/obesity ( excess fat is stored under skin around our organs in some cases)
- Type 2 diabetes- body unable to control sugar levels
- too much saturated- increase blood cholesterol levels.-Cholesterol builds up in blood vessels such as arteries and restricts blood flow around body-increasing risk of stroke,heat attack + coronary heart disease
What happens if you have a fat deficiency?
- less fat soluble vitamins-A,D,E,K r absorbed by body-vitamin deficiency
-weight loss
-become colder faster as fat keeps the body insulated
-thinner layer of fat to protect body
Why are sugar carbohydrates needed for energy?
- EG. fructose+glucose- in food naturally Eg.fruits and veg/added to food in manufacturing process EG. sweets+fizzy pop
Why are starch carbohydrates needed for energy?
- in potatoes,bread past and rice ect
- contains lots of nutrients- B vitamins,iron+calcium
- Wholegrain starch foods have high fibre content
What are simple carbohydrates?
-EG.sugar-can be divided into monosaccharides + disaccharides
-body rapidly digests them making blood sugar levels rise quickly + providing a short burst of energy?
What are monosaccharides?
- most basic sugar molecules EG. glucose+fructose
What are disaccharides?
- made up of 2 monosaccharides Eg.sucrose is made of fructose+glucose
What are complex carbohydrates?
- polysaccharides
-take longer 2 digest than simple ones
-so gradually increase blood sugar levels+provide a slow steady release of energy
What are polysaccharides?
- made up of lots of monosaccharides joined together
-EG. starches r made up of lots of glucose molecules
What is the Glycaemic index?
-rates carbs on how quickly they affect blood sugar levels
What are high GI foods?
- foods that are digested quickly_cause rapid rise in blood sugar levels
-Eg.white bread,pasta ,rice
What are high GI foods?
How much of our energy should come from carbs?
- half of our food energy per day
-most of this should come from starch foods + natural sugars EG.bread,pasta,fruit,veg - free sugars - added to food + drinks EG. sweet food,fruit juice,syrup should not take up more than 5 %
What hapens if you have acces carbs?
- if we take in too much carbs it turns int fat-increase weight
-sugars are digested quickly meaning energy has 2 be used imadietly and if not - stored as fat - Too much sugar- Esspecially Free sugars-tooth decay
- SImple carbs-digested quickly-rapid surges in blood sugar levels - if they fluctuate too wildly can lead 2 type 2 diabetes.
What happens if you have a carbs defficiency?
- causing blood sugar level to drop-hunger,dizziness+tiredness because the body has less energy than it needs
- if not enough carbs for energy it will use fat in the diet or body for energy
- start to use up protein- lose muscle-makes us weaker
