micronutrients vitamins Flashcards
what are vitamins
vital, non-caloric nutrients required in small amounts. they perform specific metabolic functions and prevent deficiency
what are fat-soluble vitamins
vitamin A, D, E and K
found in fatty or oily parts of food
what are water soluble vitami9ns
consists of bitamin b and vitamin c
what are DRVs
known as dietary reference values .
why do we need salt
necessary to maintain fluid balance and help muscle contraction. too much blood can rise blood pressure . average adults need 6grams of salt
explain fibre
is a complex carbohydrate. it aids the transit of food throughout the digestive system . examples of food is cereals, nuts , fruits and vegetables
what is adult requiremnt for fibre
18grams
name types of fibre
soluble- oats, lentils, fruit. important in controlm of cholestrol
insoluble-found in wholewheat bread
what does water help
water carries nutrients, waste products and plays a vital role in Themo reregulation
explain why fluid intake is important
makes up 50-60 percent of total body weight. to maintain water balance individual should consume 2-2.5 litres. if fluid is not replaced, there is a risk of dehydration and performance may suffer
explain sports drinks
may be useful durimg exercises at higher intensities, for longer duration
what nutrients do sports drinks provide
carbs to provide energy
water to replensih fluifd
electrolytes to replace mineral sweat
name 3 types of sports drink
isotonic
hypertonic
hypotonic
explain isotonic
used before exercise
useful during long or warm exercise
quickly absorbed in blood stream
