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Macronutrients Flashcards

1
Q

What are the 6 essential nutrients?

A 
Carbohydrates
Proteins
Water
Lipids (oils/fats)
Vitamins
Minerals
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2
Q

MACROnutrients are needed…

A

Everyday in LARGE amounts

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3
Q

MICROnutrients are needed

A

Everyday in SMALL amounts

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4
Q

What is/are the benefit(s) of dietary fibre?

A

Slows digestion
Maximises sugar, vitamin and mineral absorption
Increases feelings of fullness to prevent overeating
Reduces cholesterol levels
Lowers risk of heart disease
Prevents constipation
Acts as a prebiotic

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5
Q

What is the difference between soluble and insoluble fibre?

A

Soluble Fiber is completely digested by microbes in the intestine while insoluble fibre is only partially digested.

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6
Q

What atoms are carbohydrates made of?

A

Carbon, hydrogen and oxygen.

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7
Q

What are the 3 monosaccharides?

A

Glucose, fructose and galactose

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8
Q

What are the 3 disaccharides?

A

Lactose, maltose and sucrose

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9
Q

What are the 3 polysaccharides?

A

Cellulose, starch and glycogen

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10
Q

Lactose is broken down by what enzyme?

A

Lactase

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11
Q

Glucose is mainly consumed in the form of

A

Disaccharides and polysaccharides

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12
Q

We humans are able to digest Oligosaccharides. True or false?

A

False. We are unable to digest oligosaccharides.

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13
Q

How are oligosaccharides broken down?

A

By the colon bacteria

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14
Q

Starch provides humans with what?

A

Energy

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15
Q

Undigested by animals, cellulose is found where?

A

Plant cell walls.

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16
Q

What are proteins

A

Long chains of amino acids

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17
Q

What does the sequence of a protein’s amino acids determine?

A

Structure and function

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18
Q

What are the 6 functions of amino proteins?

A 
Structural
Movement
Catalyse 
Transport
Communication
Defense
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19
Q

Which enzyme is responsible for the digestion of proteins?

A

Pepsin

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20
Q

How is protein digested?

A

The enzyme pepsin splits the proteins into their amino acids so they can be absorbed by the body.

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21
Q

What is the difference between essential and non-essential amino acids?

A

Essential amino acids cannot be synthesised/made by the body while non-essential amino acids can.

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22
Q

How many essential amino acids are there?

A

9

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23
Q

How many non-essential amino acids are there?

A

11

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24
Q

What does HBV and LBV stand for?

A

HBV: High Biological Value
LBV: Low Biological Value

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25
What are high biological value (HBV) proteins?
Proteins that contain each essential amino acid in sufficient amounts.
26
What are low biological value (LBV) proteins?
Proteins that are low in or are missing one of more essential amino acids.
27
What are some examples of HBV proteins?
Animal proteins: meat, eggs, milk and soy
28
What are some examples of LBV proteins?
Plants proteins: legumes, grains, nuts and seeds.
29
What are plant proteins generally lower in?
Quality and protein amount
30
Why should vegetarians combine plant protein foods with different complimentary amino acids?
So they are consuming all essential and non essential amino acids in sufficient amounts.
31
What does an excessive protein intake lead to?
A greater fat intake and an excess in nitrogen
32
Why does a high protein diet seem effective for weight loss?
Nitrogen must be eliminated through urine so an excess means more water must be added to urine. This leads to a greater water loss each time you urinate.
33
What are fats important for?
``` Energy and Storage of energy Storage of fat soluble vitamins Cell membrane structure Insulation Organ protection ```
34
What is adipose tissue and it’s purpose?
Adipose tissue is the body’s main fat store. It is responsible for insulation, organ protection and energy storage.
35
What are the physical properties of lipids, fats and oils.
Lipids are insoluble (they do not dissolve) in water Fats are solid at room temperature Oils are liquid at room temperature.
36
What is a fatty acid called when it has only single C-C bonds (full hydrogen compliments)?
Saturated fatty acid
37
What is a saturated fatty acid?
A fatty acid that has full hydrogen compliments/only single C-C bonds.
38
What is a fatty acid called when it has one or more double C-C bonds (not the full compliment of Hydrogens)
Unsaturated fatty acids
39
What is an unsaturated fatty acid?
A fatty acid with one or more double C-C bonds/without the full complement of Hydrogens.
40
What is the difference between saturated and unsaturated fats?
Saturated fats form solids at room temperature while unsaturated fats form liquids.
41
Fats that are Converter from a liquid to a solid are called...
Trans fatty acids
42
What is the cause of cholesterol build up and blockage in the arteries?
LDL (bad) cholesterol also known a low density lipoprotein.
43
Why should trans fats be avoided?
They raise the LDL cholesterol and lower the HDL cholesterol.
44
Why is energy important?
Synthesis/creation of substances Neural messages Movement
45
How do plants get their energy?
Photosynthesis - light energy is converted in the chloroplasts into chemical energy
46
How do animals get their energy?
Through their food (eating other organisms).
47
How much energy do carbohydrates provide?
17kJ/g
48
How much energy to proteins provide?
17kJ/g
49
How much energy do lipids provide?
37kJ/g
50
Carbohydrates should provide what % of energy?
45% - 65%
51
Proteins should provide what % of energy?
15% - 25%
52
Lipids should provide what % of energy?
Less than 30%
53
Describe the difference between anabolic and catabolic processes
Anabolic processes use energy to build and store substances, catabolic processes release energy to break down substance.
54
When is energy stored?
When there is an excess in the body and during famine/winter.
55
What form is energy stored in?
Glycogen in liver or triglyceride fat in adipose tissue.
56
What determines an individual’s energy requirements?
Basal Metabolic Rate (BMR) Energy used during digestion Physical activity undertaken
57
How is BMR determined?
``` The amount of energy needed to: Maintain body temperature Maintain muscle tone Keep the heart beating Keep organs functioning ```
58
What monosaccharides is sucrose composed of?
Glucose + fructose
59
What monosaccharides is lactose composed of?
Glucose + galactose
60
What monosaccharides is maltose composed of?
Glucose + glucose
61
What is the structure of a triglyceride
3 fatty acids bonded to 1 glycerol.
62
What formula is used to calculate the BMR (Basal Metabolic Rate)?
Body weight (kg) x 1 calories x 24 hours x 4.2kJ
63
What formula is used to calculate the Thermic Effect of food digestion?
= 10% of kilojoules consumed per day | = 0.1 x kJ per day
64
Which foods are often rich in vitamins?
Colourful food
65
What are vitamins? (5)
``` Organic compounds Micronutrients Vital to life Required in minute/tiny amounts Essential nutrients (non-caloric) ```
66
What are the 2 classes of vitamins?
Fat soluble and water soluble
67
What are fat soluble vitamins? (3)
Vitamins that: Are absorbed into the lymph Travel in the blood Are stored in the liver in fatty tissue
68
What are water soluble vitamins? (5)
Vitamins that: Are absorbed directly into her bloodstream Are not stored Excreted through urine Are removed through cooking Have lower toxicity risks than fat soluble ones.
69
What is iron?
A component of haemoglobin
70
What is an iron deficiency and its symptoms?
Iron deficiency anaemia. Symptoms include tiredness and irritability.
71
What are the benefits of calcium? (3)
Bone and teeth strength Nerve impulse transmission Muscle relaxation
72
What is a calcium deficiency?
Osteoporosis - bones lose calcium faster than it can replace it.
73
What are the benefits of sodium? (3)
Controlling water balance and which fluids enter/exit cells. Muscle relaxation
74
What are the symptoms of a sodium excess? (4)
High blood pressure Fluid retention Kidney/heart failure Reduced calcium absorption
75
What are the symptoms of a sodium deficiency? (2)
Muscle cramps | Vomiting
76
What are the benefits of potassium? (3)
Controls water balance and which fluids enter/exit cells. Muscle relaxation Assists with a steady heartbeat.
77
What are the symptoms of a potassium deficiency? (5)
``` Muscle cramps Irregular heartbeat Increased blood pressure Dehydration Vomiting ```
78
What are the benefits of zinc? (4)
Healthy immune system Carbohydrate and protein metabolism DNA, RNA and haemoglobin production Enzyme function

Nutrition (2 decks)

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