Micro/Macronutrients Flashcards
what are the recommended daily amounts of the maronutrients?
- total fat 70g
- saturated fast 20g
- carbohydrtaes 260g
- sugars 90g
- protein 50g
source of carbs and what is the role fo carbs
how many Kcal in 1 g?
- frutis vegebtale, cereals
- avaiable CHO- sugars and starches
- unaavaiable - dietary fibre
- role- provide 50% of energy in diet (storage limited-glycogen)
- required by all cells (excpet brian, NS, RBC)
- parts of RNa, DNA (nglycosidic bonds)
- parts of lipi membranes in cell membranes- cell signalling
- 1g of carbs = 4Kcal (17KJ)
what are the best soruces of carbohydrates- are all carbs equal
cereal products (bread,pasta, rice, cerelas)-29%
less than 10% should come from no-milk extrinsic sugar (processed)- in reaslity 20.7%- obesity link
complex CHO (starhc)- should be over 40% in most people
what is the function of proteins?
- growth of new cells (muscle ,bone skin)
- repair tissues
- immune fucntion
- movement
- gluconeoghenesisi
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what are the essential amino aicds (body doesnt make reltive to need)
phenylalanine
valine
threonine
tryptophan
isoleucine
methionine
leucine
lysin
hsitidine
what are the soruces of protein in UK diet?
meat and meat prodcust main source -37%
followed by cerela producrs
how are dietary fats classified
unsaturated and saturated
- saturated fats—–> non-essential
- unsaturated fats
- dived into essential and non essential
- essential
- a-linolenic acid (n-3) and Linoleic acid (n-6)
what is the role of omega n-6 series fatty acids (linoleic acid)
produces 2-series prostaglanfisn, 4-series leukptrienes from arachidonic acid
pro-inflammatory and involced in immune function
what is the role omeg N-3 series
a-linolenic acid
produces 3 series PG and 5 Series leukptrienes from eicospaentaenooic aicd - EPA
appears to be anti-inflammatory
what is the function of essential fatty acids?
- structural component of mmebrane-s phosphocylerdies
- neural developemtn- myelination (n-3 and N-6 fatty acids)
- precurosres of the eicosnaoids ( arachidpnate)- involved in inflaamtion
what are dietary sources of essential fatty acids
Linoleic and alpha linolenic acids- platn food especialy vegatbale oils, margarine and ohte rspreads
arachidonic acid- animal fats
what are vitamins?
organic compounds that are required in small amounts for normal function of the body and maintence of metbaolic integrity
CANNOT be syhtesised by the body
defieicny results in specific symptoms which can be cured by addition of vitamin into the diet
water soluble and fat soluble viatmins
what are the Fat soluble vitamins- describe them
Vitamin- ADEK
A
D
E
K
readily stored, not excreteied- can be toxic in high amount- vitamin a and D
Describe vitamin A- function, sources (animal and plant) and toxicity
- function- strucutral role (vision, differential of eptiehlial cells)
- sources
- animals- eggs, butter, milk, fish, licer
- plant soruces - carrots
-
toxicitt
- upper level of 3,000ug/d (only need 700ug)
- affects liver (firbosi, hepatomegaly, hyperlipidemai), CNS (increased intracerbrla pressure, headahces), skin
- high prevalence- high in subharan afric and india
what is the function, food soruces, defieincy symptoms of Vitmain D
- function
- produced in main form sunlgiht
- maintnenance of calcium homeostaias- release Calcium from bones- higher reates of absoprtion from kidnety and intestines
-
food sources
- oily fish, fortiied milk and breakst cereals, yogurt
- defiencict
- LAck of CA- osteoprosiss(bone loss)
- lack of Viamin D- osteomalacia (lack of bone mineralsiaiton) and in children rickets
what are some important water soluble viamtines
thiamaine (vitmain B1)
cobalamin (vitamin B12)
folic acid (folate)
what is the function and sources of Thiamine B1
- function
- part of nerve cell membvranes,. synthesis and regualte NT
- plays role in decarboxyaltion and helps form acetyl coA from pyruvate
- sources
- pork
- whole and enriched grains
- fortified cereals
- most animal foods contain little thiamine
what is the function of Vitamin B12 and what are the sources- what is required for absoption
- requires IF intrinsic factor produced in parietl cells of stomahc to enabe absorption
- found in milk, meat, andimal foods in general
- defiicnecy in strcit veganbs
- symptoms
- due to absorption failure- perniciosu anaemias (enlagred immature blood celkls, demyelination of nerves)
- anaemia
what is the function of folic acid and where is it found
- AA acid metbaolism
- pure metbaolism
- formation of the neural tube in feotus
food soruces- fortified cereals, breads, red meet
what are some key minerals?
calcium
phospshorosu
potaasium
sulfur
sodium
chloride
magneisum
(iron)
rarely lost in food prepraration
what is the role of the minerals- Sodiuum and potaasium- food sources
needed for nevre function and water balance
K soruces- milk, bananas, tomatoes
NA soruces- salt, milm cheese
what is the function of Magenisum in the bodt and what are some food sources
- prinicpplay related to enzyme activity
- intraceleular Mg2+ also acts as allosteric atcvitaore
- natures physicological calcium channel blocker (muscle relacation)
- most foods low in MG, Nuts, shelfish, Beer, vegetables, hard water
what is the function fo calcium and what are some soruces
function- builifn and amintaing strogn boneds an dteeh, nerve trnamssion and regulation of heartbeat, msucle contraction, more
sources- milk, hard cheese, yogurt, tinned sardines
what is the function of iron and where is it found/
- function
- haemohlbboin in TB- trnapsort oxygena nd CO2
- soruces
- red meta, enriched grians, fortiifed cerelas
- higher RNI for women higher 14.8mg
what is the function of zinc and wat are some good soruces
co factor ot mnay enzymes
wound healing, immune function, gorwht
development of sexual organs and bones
found in- animal produces, shellfish and legumes
what might a deficiency in Zinc result in?
gorwht retardation l;eading to sturning
slow sexula maturity
lioss of taste
lethargy
emotional disorder
slow wound healing
