Macronutrients Flashcards
What is protein
Protein - macronutrient which is found in animal and plant foods - molecules made of building blocks amino acids. Very large molecules - at least 20 amino acids.
Amino acids importance
10 amino acids essential for children - 8 for adults.
Hbv- contains 10 amino acids, LBV - contains less then ten missing one or more essential AA.
How can u make a HBV meal through LBV foods?
Eating two or more LBV foods together will get you all the essential amino acids. - protein complimentation - beans on toast, lentil soup and bread.
Functions of protein
Body growth
Repair when injured
Energy
Children - growing need more essential AA. Body will use protein for energy if not enough cars or far. Proteins also needed to make hormones, enzymes, antibodies.
Main sources of protein
HBV - meat, poultry, fish, eggs, milk, cheese
LBV - lentils, beans, peas, barley
Alternatives - soya - tofu, tempeh textured veg protein
Mycoprotein - high protein fugus
What happens if you don’t have enough protein
Children don’t grow properly, hair loss, poor skin and nails, infections, poor digestion.
Skin and nails contain proteins- weaken.
Immune system needs it to stop infections
Excess protein
Excess stored as fat
Weight gain
Puts a strain on liver and kidneys
What is fat made of?
Fats are solid at room temp oils are liquid at roomtemp but have same structure and energy value. Called triglycerides - 3 fatty acids, one glycerols.
Types of fatty acids
Monounsaturated - found in solid fats and liquid oils
Saturated - solid fats mainly - butter, lard
Unsaturated - found mainly in liquid oils - olive, rap seed, sunflower, avacado
Functions of fat
Energy which stored in body
1g fat - 9kcals/3kj
Insulates the body from cold
Protects bones and kidneys - physical damage
Provides A,D,E,K vitamins - fat soluble
Fat stored in - adipose tissue cells under skin which insulate body and provides cushion
Body breaks down fat stores to release energy when not enough carbs
Main sources of fat-
Fats/oils which you can see - in meat, tuna, butter, lard
Invisible fats and oils - cakes, pastries, crisps
Foods with fat - energy dense easy to consume lots of energy
What happens when not enough fat
Rare in the UK bu causes - weigh loss, feeling cold, bruising of bones if knocked, lack of vitamins A,D,E,K
Too much fat
Access stored as body fat
Weight gain obesity
Organs such as the liver store fat in them, which stops them working properly and can lead to coronary heart disease
What is the recommended amount of fat per day?
Amount adult need is a percentage of total daily energy intake no more than 35% of food energy per day
What is a triglyceride?
A triglyceride is a fat molecule made from one part glycerol, and three fatty acids
What are the two groups of carbohydrates?
Sugars and complex carbohydrates
Sugars - monosaccharides: glucose fructose, and galactose. Disaccharides: Sucrose, lactose, and Maltose
Complex Carbohydrates - polysaccharides- starch, pectin, dextrin, dietary fibre, glycogen
function of carbs
Main source of energy
Dietary fibre helps body get rid of waste products
Glycogen store in liver and mucked for instant scourge of energy
Carbs broken down into glucose - used for energy
Monosaccharides
Glucose - ripe fruits and veg, apples, onions, beetroot
Fructose - fruits, veg and honey
Galactose - milk from mammals
Disaccharide
Maltos: barley, a syrup added to breakfast cereal, biscuits, hot drink powders
Sucrose - sugar from sugarcane and sugar be used in cooking and processed food foods
Lactose : milk, and milk products
Polysaccharides
Starch - cereals, wheat, rice, oats
Pectin - some fruit, oranges limes, and root veg
Dextrin - formed when starchy foods are baked
Dietary fibre - wholgrain cereals
What happens if you do not have enough carbohydrates?
Rare in the UK but
Lack of energy, tiredness
Weight loss
Severe weakness
Not enough fiber leading to constipation
What happens if you have too much carbohydrates
Excess carbs, not used for energy is just stored as fat leading to weight gain and obesity. Can lead to raise the blood sugar level, type two diabetes and tooth decay
What is the recommended amount of carbohydrates per day?
Total carb - 50% of food energy. A day
Free sugars - no more then 5% of total carb intake
Dietary fibre at least 30g a a day.
Sugar - 4tsp - 4 - 6
5 tsp - 7 - 10
6 tsp - 11 - adults
