Macronutrients Flashcards
What are macronutrients?
Needed in large amounts
Protein, carbs, fats
Function of protein
Growth and repair
Source of energy
What is HBV
High biological value
Contains all the essential amino acids
HBV sources of protein
Chicken
Beef
Eggs
Fish
What is LBV
Low biological value
Foods that contain one or more of the essential amino acids
LBV sources of protein
Beans
Lentils
Pulses
What is protein complementation
A mixture of LBV proteins to get all the essential animo acids
For vegans and vegetarians
What is an essential amino acid?
Amino acids the body can’t produce
Deficiency of protein
Kwashiorkor
Excess of protein
Surplus of energy
Deterioration of kidneys
Function of fat
Energy
Insulation
Protects organs
Saturated sources of fat
Animal sources
Butter
Lard
Unsaturated sources of fat
Plant sources
Olive/vegetable/sunflower oil
What’s the difference between saturated and unsaturated fat?
Saturated is solid at room temp and unsaturated is liquid
Deficiency of fat
Skin problems
Vision issues
Cognitive problems
Excess of fat
Obesity
Heart problems
High blood pressure
What is sugar?
Simple carbohydrate
Function of sugar
Energy for blood
Quick release energy
Source of sugar
Fruit
Milk
Sugar
Deficiency of sugar
Low blood sugar levels
Excess of sugar
High blood sugar
Diabetes
Tooth decay
Different types of monosaccharides (simple sugars)
Glucose - fruits and sugars
Fructose - honey
Galactose - digestion of lactose
Different types of disaccharides (complex sugars)
Lactose - milk
Maltose - fermentation of grains
Sucrose - cane sugar
What is starch?
Complex carbohydrates
Function of starch
Slow release energy
Source of starch
Bread
Rice
Pasta
Potato
Deficiency of starch
Fatigue
Immune system problems
Trouble healing wounds
Excess of starch
Obesity - stored as fat
Different types of polysaccharides (complex starch)
Pectin - fruits and veg
Gums - plants and used as thickener
What is a modified starch?
Changed to perform a different function
Added into foods to thicken
What is nsp
Fibre
Helps to maintain a healthy digestive system by bulking stool
What is insoluble fibre
Not digested by the body
What Is soluble fibre
Not digested by the body, absorbed by water
Sources of insoluble nsp
Wheat
Pulses
Fruit and veg skins
Sources of soluble nsp
Oats
Rice
Barley
Fruit
Deficiency of nsp
Poor digestion
Weight gain
Excess of nsp
Bloating
Audible digestive noises
Constipation
Cramping
