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Nutrition > Macronutrients > Flashcards

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
Q

What are high biological value (HBV) proteins?

A

Proteins that contain each essential amino acid in sufficient amounts.

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26
Q

What are low biological value (LBV) proteins?

A

Proteins that are low in or are missing one of more essential amino acids.

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27
Q

What are some examples of HBV proteins?

A

Animal proteins: meat, eggs, milk and soy

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28
Q

What are some examples of LBV proteins?

A

Plants proteins: legumes, grains, nuts and seeds.

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29
Q

What are plant proteins generally lower in?

A

Quality and protein amount

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30
Q

Why should vegetarians combine plant protein foods with different complimentary amino acids?

A

So they are consuming all essential and non essential amino acids in sufficient amounts.

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31
Q

What does an excessive protein intake lead to?

A

A greater fat intake and an excess in nitrogen

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32
Q

Why does a high protein diet seem effective for weight loss?

A

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
Q

What are fats important for?

A 
Energy and Storage of energy
Storage of fat soluble vitamins
Cell membrane structure
Insulation
Organ protection
34
Q

What is adipose tissue and it’s purpose?

A

Adipose tissue is the body’s main fat store. It is responsible for insulation, organ protection and energy storage.

35
Q

What are the physical properties of lipids, fats and oils.

A

Lipids are insoluble (they do not dissolve) in water
Fats are solid at room temperature
Oils are liquid at room temperature.

36
Q

What is a fatty acid called when it has only single C-C bonds (full hydrogen compliments)?

A

Saturated fatty acid

37
Q

What is a saturated fatty acid?

A

A fatty acid that has full hydrogen compliments/only single C-C bonds.

38
Q

What is a fatty acid called when it has one or more double C-C bonds (not the full compliment of Hydrogens)

A

Unsaturated fatty acids

39
Q

What is an unsaturated fatty acid?

A

A fatty acid with one or more double C-C bonds/without the full complement of Hydrogens.

40
Q

What is the difference between saturated and unsaturated fats?

A

Saturated fats form solids at room temperature while unsaturated fats form liquids.

41
Q

Fats that are Converter from a liquid to a solid are called…

A

Trans fatty acids

42
Q

What is the cause of cholesterol build up and blockage in the arteries?

A

LDL (bad) cholesterol also known a low density lipoprotein.

43
Q

Why should trans fats be avoided?

A

They raise the LDL cholesterol and lower the HDL cholesterol.

44
Q

Why is energy important?

A

Synthesis/creation of substances
Neural messages
Movement

45
Q

How do plants get their energy?

A

Photosynthesis - light energy is converted in the chloroplasts into chemical energy

46
Q

How do animals get their energy?

A

Through their food (eating other organisms).

47
Q

How much energy do carbohydrates provide?

A

17kJ/g

48
Q

How much energy to proteins provide?

A

17kJ/g

49
Q

How much energy do lipids provide?

A

37kJ/g

50
Q

Carbohydrates should provide what % of energy?

A

45% - 65%

51
Q

Proteins should provide what % of energy?

A

15% - 25%

52
Q

Lipids should provide what % of energy?

A

Less than 30%

53
Q

Describe the difference between anabolic and catabolic processes

A

Anabolic processes use energy to build and store substances, catabolic processes release energy to break down substance.

54
Q

When is energy stored?

A

When there is an excess in the body and during famine/winter.

55
Q

What form is energy stored in?

A

Glycogen in liver or triglyceride fat in adipose tissue.

56
Q

What determines an individual’s energy requirements?

A

Basal Metabolic Rate (BMR)
Energy used during digestion
Physical activity undertaken

57
Q

How is BMR determined?

A 
The amount of energy needed to:
Maintain body temperature
Maintain muscle tone
Keep the heart beating
Keep organs functioning
58
Q

What monosaccharides is sucrose composed of?

A

Glucose + fructose

59
Q

What monosaccharides is lactose composed of?

A

Glucose + galactose

60
Q

What monosaccharides is maltose composed of?

A

Glucose + glucose

61
Q

What is the structure of a triglyceride

A

3 fatty acids bonded to 1 glycerol.

62
Q

What formula is used to calculate the BMR (Basal Metabolic Rate)?

A

Body weight (kg) x 1 calories x 24 hours x 4.2kJ

63
Q

What formula is used to calculate the Thermic Effect of food digestion?

A

= 10% of kilojoules consumed per day

= 0.1 x kJ per day

64
Q

Which foods are often rich in vitamins?

A

Colourful food

65
Q

What are vitamins? (5)

A 
Organic compounds
Micronutrients 
Vital to life
Required in minute/tiny amounts
Essential nutrients (non-caloric)
66
Q

What are the 2 classes of vitamins?

A

Fat soluble and water soluble

67
Q

What are fat soluble vitamins? (3)

A

Vitamins that:
Are absorbed into the lymph
Travel in the blood
Are stored in the liver in fatty tissue

68
Q

What are water soluble vitamins? (5)

A

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
Q

What is iron?

A

A component of haemoglobin

70
Q

What is an iron deficiency and its symptoms?

A

Iron deficiency anaemia. Symptoms include tiredness and irritability.

71
Q

What are the benefits of calcium? (3)

A

Bone and teeth strength
Nerve impulse transmission
Muscle relaxation

72
Q

What is a calcium deficiency?

A

Osteoporosis - bones lose calcium faster than it can replace it.

73
Q

What are the benefits of sodium? (3)

A

Controlling water balance and which fluids enter/exit cells.
Muscle relaxation

74
Q

What are the symptoms of a sodium excess? (4)

A

High blood pressure
Fluid retention
Kidney/heart failure
Reduced calcium absorption

75
Q

What are the symptoms of a sodium deficiency? (2)

A

Muscle cramps

Vomiting

76
Q

What are the benefits of potassium? (3)

A

Controls water balance and which fluids enter/exit cells.
Muscle relaxation
Assists with a steady heartbeat.

77
Q

What are the symptoms of a potassium deficiency? (5)

A 
Muscle cramps
Irregular heartbeat
Increased blood pressure
Dehydration
Vomiting
78
Q

What are the benefits of zinc? (4)

A

Healthy immune system
Carbohydrate and protein metabolism
DNA, RNA and haemoglobin production
Enzyme function

Nutrition (2 decks)

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