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
