Macronutrients Flashcards
What is the main and secondary function of protein
Main - growth and repair of body tissues
Secondary - used as energy if body has no supply or energy
High biological value sources of protein
Animal sources
Eg: meat, pork, beef, eggs, milk, salmon, cheese
Non animal sources: soya
Low biological value sources of protein
Plant: nuts, chickpeas, peas, beans, kidney beans, lentils wheat
Effect of too much proteins
The body will excrete excess
The liver and kidneys have to process this which can put a strain on these organs
Effect of too little protein
Poor health of nail, hair and skin
Loss of muscle mass
In extreme malnourishment -kwashiorkor (swollen belly and extreme fatigue)
Main functions of fat
To provide warmth through an insulated layer under the skin
Provide a concentrated source of energy
Provide fat soluble vitamins
Effect of too little fat
The intake of essential fatty acids such as omega - 3s reduced
Fat soluble vitamins may be reduced
Effect of too much fat
Can lead to obesity
Can lead to high blood pressure and cornary heart disease
What are the two types of fats
Saturated / animal fats
Unsaturated/ vegetable fats
What is the effects of too much saturated fats
It can raise blood cholesterol levels in particular low density lipoprotein (LDL)
The ‘bad’ cholesterol
This tends to stick to arteries leading to blood clots and blockages of arteries
Sources of saturated fat
Mainly meat Origin:
- meat and meat products
-fats such as butter
-milk and dairy products eg whole milk
Effects of unsaturated fat
Mono and poly unsaturated fat help lower LDL cholesterol in blood
The slightly increase the good high density lipoprotein
Helping take this cholesterol way from attire and to liver to broken down into bile.
Sources of unsaturated fats
- olive oil
-rape seed oil
-avocados
-nuts and seeds
-pure vegetable oils (sunflower)
What do omega 3 fatty acids do?
The aid in reducing chance of heart diseases that humans cannot make but obtained through diet
