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nutrition Flashcards

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1
Q

functions of carbs

A
  • Energy
  • 16 kilojoules of energy per gram of carb you eat (vs. protein 17kjs per gram, of protein)
  • Replenish and maintain muscles
  • Structure of cells
  • Optimise brain function
  • Assists in nutrient absorption
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2
Q

sources of carbs

A
  • Milk
  • Yoghurt
  • Ice cream
  • Bread
  • Rice
  • Cereal
  • Potatoes
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3
Q

examples of monosaccharide

A

glucose, galactose, and fructose

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4
Q

examples of disaccharide

A

Glucose + fructose = sucrose

Glucose + galactose = lactose

Glucose + glucose = maltose

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5
Q

examples of polysaccharides

A

starch, glycogen, pectin, dietary fibre

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6
Q

sources and examples of proteins

A
  • Albumen in eggs
  • Haemoglobin in meat - Gluten in wheat
  • Elastin in meat
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7
Q

how are proteins recognisable?

A

they often end in ‘en’ or ‘in’

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8
Q

what are proteins made up of?

A

amino acids

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9
Q

what is the difference between essential and nonessential amino acids?

A

Nonessential amino acids can be made by the body, while essential amino acids cannot be made by the body so you must get them from your diet. You must have all of the amino acids so your body can build the wide variety of proteins it needs.

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10
Q

explain globular proteins?

A

Globular proteins have 3 dimensional globe like shape

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11
Q

examples of globular proteins?

A

albumin in eggs, caseinogen in milk, haemoglobin in meat

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12
Q

explain fibrous proteins?

A

Fibrous proteins have a linear and more elongated shape tthat can coil

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13
Q

examples of fibrous proteins?

A

coiled - gluten in wheat

straight - elastin in meat

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14
Q

what are complete proteins?

A

complete - contains all eight essential amino acids

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15
Q

what are incomplete proteins?

A

proteins that lack one or more essential amino acids

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16
Q

what are the two types of lipids?

A

fat and oil

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17
Q

explain fat lipids (including examples etc.)

A

solid at room temp, E.G. butter, mostly animal source, mostly saturated fats,

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18
Q

explain oil lipids

A

liquid at room temp E.G. olive oil, mostly monounsaturated fats E.G. sunflower oil, nuts, avocados

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19
Q

what are saturated fats

A

no double bonds along the chain

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20
Q

what are monounsaturated fats

A

one double bond

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21
Q

what are polyunsaturated fats

A

several double bonds

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22
Q

what risk factors are associated saturated fats?

A

heart disease, as they increase bad low density lipoprotein (LDL) cholesterol levels

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23
Q

what are triglycerides?

A

3 fatty acids connected to a glycerol

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24
Q

what is the main sterol?

A

cholesterol

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25
Q

functions of the phospholipids

A

provides barriers in cellular membranes to protect the cell, they make barriers for the organelles within those cells

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26
Q

what are vitamins?

A

Vitamins are substances that the body is unable to synthesise, they are necessary to our diet for the body. Vitamins are required in small amounts, each is essential to good health. Can be classified as ‘essential non - nutrients and others act as antioxidants.

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27
Q

is vitamin B1 water or fat soluble?

A

water

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28
Q

function of water soluble B1

A

part of an enzyme needed for releasing energy for metabolism and its very important for nerve function and maintaining muscle

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29
Q

sources of water soluble B1

A

beef, liver, nuts, oats, seeds, pork, eggs, seeds, legumes, peas

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30
Q

water soluble B1 DEFICIENCY

A

can cause beriberi

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31
Q

symptoms of water soluble B1 DEFICIENCY

A

loss of appetite, weakness, pain in the limbs, shortness of breath and swollen feet or legs.

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32
Q

is the vitamin B2 water or fat soluble?

A

water

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33
Q

DEFICIENCY of water soluble B2

A

As a result of lack of or low amounts of B2 you get Riboflavin deficiency symptoms include, stomatitis including painful red tongue with sore throat, chapped and fissured lips and inflammation of the corners of the mouth.

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34
Q

sources of of water soluble B2

A

it’s found in all plants and animals so it has a wide variety of sources

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35
Q

is vitamin B3 water or fat soluble?

A

poultry, wholegrain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter, dairy foods. B3 can also be made in the body.

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36
Q

function of water soluble B3

A

needed for energy metabolism; vital for nervous system, digestive system and skin health.

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37
Q

symptoms of DEFICIENCY in water soluble vitamin B3

A

‘pellagra’ ─ include inflammation of the skin (dermatitis), vomiting, diarrhea, headache, fatigue, and memory loss. If untreated, pellagra is ultimately fatal

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38
Q

sources of water soluble vitamin B3

A

Meat, fish, poultry, wholegrain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter, dairy foods. B3 can also be made in the body.

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39
Q

is the vitamin pantothenic water or fat soluble ?

A

water

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40
Q

function of the vitamin B2?

A

It is a part of an enzyme needed for releasing energy for metabolism, it is also important for normal vision and skin health.

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41
Q

function of the water soluble vitamin pantothenic?

A

Necessary for making blood cells, and it helps you convert the food you eat into energy - it is ones of the most important vitamins for human life

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42
Q

sources of the water soluble vitamin pantothenic

A

mushrooms, legumes and lentils, avocados, milk, eggs, cabbage, meat such as liver and kidneys, etc.

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43
Q

deficiency of the water soluble vitamin pantothenic

A

numbness and burning of the feet, headache, extreme tiredness, restlessness, loss of appetite, etc.

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44
Q

is biotin a water or fat soluble vitamin?

A

water

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45
Q

function of the water soluble vitamin biotin

A

it helps converts certain nutrients into energy

also plays an important role in the health of your hair, skin and nails

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46
Q

what is biotin also known as

A

vitamin H

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47
Q

what is a source of the water soluble vitamin biotin?

A

eggs, almonds, cauliflower, cheeses, mushrooms

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48
Q

what can a deficiency of the water soluble vitamin biotin cause?

A

Biotin deficiency
can cause thinning hair and loss of body air; a rash around the eyes, nose, mouth, and anal area; pinkeye; high levels of acid in the blood and urine; seizures; skin infection; brittle nails; and nervous system disorders.

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49
Q

what is the function of the water soluble vitamin B6?

A

It’s significant to protein, fat and carbohydrate metabolism and helps make red blood cells and neurotransmitters (is a chemical messenger).

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50
Q

sources of the water soluble vitamin B6?

A

fish, organ meats, potatoes and starchy vegs, fruits

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51
Q

symptoms of a deficiency in B6

A

Skin rashes, cracked and sore lips, glossy and sore tongue, mood changes, weakened immune system, tiredness and low energy tingling in hands and feet and seizures.

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52
Q

what is folate also known as?

A

vitamin B9

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53
Q

function of the water soluble vitamin folate/B9

A

Helps the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. Controls blood levels of the amino acid homocysteine`

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54
Q

sources of the water soluble vitamin folate/B9

A

Leafy greens, legumes, eggs, asparagus, beetroot, broccoli, brussel sprouts, beef liver, papaya, nuts and seeds, bananas, avocado and citrus fruits

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55
Q

DEFICIENCY in the water soluble vitamin, B9?

A

Poor growth, Tongue inflammation, Gingivitis, Loss of appetite, Shortness of breath, Diarrhea, Forgetfulness and anemia

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56
Q

is B12 water or fat soluble

A

water

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57
Q

what is the function of the water soluble vitamin B12

A

B12 is part of an enzyme needed for making new cells, important to nerve function and the production of red blood cells

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58
Q

sources of the water soluble vitamin B12

A

Found in meat, poultry, fish, seafood, eggs, milk and milk-related products. It is not found in any plants

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59
Q

deficiency of vitamin B12

A

Deficiency may be the early symptoms of pernicious/mild anaemia e.g. fatigue, shortness of breath, problems concentrating,

Though deficiency for a prolonged period it can cause nerve damage, resulting in causing e.g. dementia (in severe cases), depression (or other mental health disorders), loss of balance or numbness

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60
Q

is vitamin C water or fat soluble

A

water

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61
Q

functions of vitamin C

A

Antioxidant part of enzyme needed for protein metabolism.

Involved in the formation of collagen important for immune system health.

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62
Q

sources of vitamin C

A

Fruits - especially citrus fruits, rockmelon, strawberries, tomatoes, paw paw, mango, blackcurrants and kiwi fruit.

Vegetables - especially cabbage family, capsicum, potato, lettuce and broccoli.

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63
Q

DEFICIENCY of vitamin C

A

Scurvy is a severe condition as a result of this lack of vitamin c in the human diet.

This leads to symptoms of weakness, anemia, gum disease and skin problems

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64
Q

is vitamin A water or fat soluble?

A

fat

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65
Q

sources of fat soluble vit A

A

Dark leafy vegetables, carrots, sweet potatoes, pumpkins, mangoes, spinach, eggs, milk and papaya

66
Q

DEFICIENCY of vit A

A

Vitamin A deficiency can cause blindness, night blindness, dry skin, dry eyes, infertility, delayed growth, acne breakouts and rashes. It can also increase the risk of serious, sometimes fatal, chest infections

67
Q

function of the fat soluble vit A

A

Helps form and maintain healthy teeth, skin, skeletal bones and soft tissues. Vitamin A also promotes good eyesight, especially in low light.

68
Q

is vitamin D water or fat soluble?

A

fat

69
Q

function of the fat soluble vit D

A

Promotes absorption of calcium (for bone strength) and phosphate

70
Q

sources of fat soluble vit D

A

When exposed to sunlight, the skin can make vitamin D. Other sources include, egg yolks, liver, oily fish & dairy fats

71
Q

DEFICIENCY of fat soluble vit D

A

Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency

72
Q

is vitamin E water or fat soluble?

A

fat

73
Q

function of fat soluble vit E

A

Protects cell membrane, Acts as an antioxidant- reduces risk of heart disease, stroke, cancer, improves absorption of vitamin A, protects blood cells

74
Q

sources of fat soluble vit E

A

Olive oil, coconut oil, sunflower oil, broccoli, kale, spinach, avocado, almonds

75
Q

deficiency of fat soluble vit E

A

loss, dry skin, muscle weakness, immune impairment, leg cramps

76
Q

is vitamin K water or fat soluble?

A

fat

77
Q

function of fat soluble vit K

A

needed for blood clotting, bone metabolism and to regulate blood calcium levels.

78
Q

sources of at soluble vit K

A

leafy green vegetables and vegetables from the cabbage family, milk. Small amounts found in cereals, grains, seeds and fruits. may be produced in the gut by bacteria

79
Q

deficiency of fat soluble vit K

A

cause blood clots and weaken your bones causing then to break

80
Q

source of the antioxidant vit A

A

Red and Orange fruit and vegetables

E.g. carrots, tomatoes, apricots and peaches

81
Q

source of the antioxidant vit C

A

Citrus fruits, blackcurrants, kiwifruits, green leafy vegetables e.g. broccoli, etc

82
Q

source of the antioxidant vit E

A

Vegetable oils, wholegrain cereals, green leafy vegetables.

83
Q

what do antioxidants do?

A

Antioxidants ward off free radicals, which are random atoms resulting from the body’s use of oxygen, such as for breathing and digestion.

84
Q

what are health benefits of antioxidants?

A
  • They reduce risk of chronic diseases E.G. heart disease, various cancers
  • reduce damage body cells and tissues
  • maintain a healthy immune system through destroying free radicals that attack the body’s natural defence system
  • reduce the harmful oxidation of fats in the body by preventing free radicals oxidising polyunsaturated fatty acids in the cell membranes, preventing cell damage
85
Q

explain macro-minerals

A

Macro-minerals are needed in large amounts, required in larger levels in our bodies for proper functioning. The microminerals are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

86
Q

explain micro-minerals

A

Micro-minerals (trace elements): trace elements are essential mineral micro-nutrient required by the body; required in much smaller amounts i.e iron, copper silicon etc.

87
Q

is calcium a macro or micro mineral?

A

macro

88
Q

is magnesium a macro or micro mineral?

A

macro

89
Q

is phosphorus a macro or micro mineral?

A

macro

90
Q

is potassium a macro or micro mineral?

A

macro

91
Q

is sodium a macro or micro mineral?

A

macro

92
Q

is iron a macro or micro mineral?

A

micro

93
Q

is zinc a macro or micro mineral?

A

micro

94
Q

function of the mineral calcium

A

important for healthy bones + teeth, helps muscles relax and contract, important in nerve function, blood clotting, blood pressure regulation and immune system health

95
Q

function of the mineral magnesium

A

Maintains nerve and muscle.
Supports a healthy immune system.
Keep your heart strong and steady.
Helps bone structure and growth.

96
Q

function of the mineral phosphorus

A

Important for healthy bones and teeth, found in every cell: part of the system that maintains acid base balance connected to release of energy.

97
Q

function of the mineral phosphorus

A

Important for healthy bones and teeth, found in every cell: part of the system that maintains acid base balance connected to release of energy.

98
Q

function of potassium

A

It helps regulate fluid balance, muscle contractions and nerve signals.It may help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones.

99
Q

function of sodium

A

required by the body for fluid balance and distribution, nerve transmission and can stimulate muscle contraction

100
Q

function of iron

A

essential element for blood production

about 70% of your bodys iron is found in the red blood cells

101
Q

function of the mineral zinc

A

Zinc is part of many enzymes which are needed for making protein and genetic material. It also has a function in taste perception, wound healing, normal foetal development, production of sperm, normal growth and sexual maturation, immune system health and release of energy.

102
Q

source of calcium

A

Dairy foods, canned fish with bones, tofu, soy milk, tahini, green vegetables

103
Q

deficiency of calcium

A

Hypocalcemia - Deficiency of long term may result in: dental changes, cataracts, increased risk in getting osteoporosis due to the loss of bone mass.

104
Q

sources of magnesium

A

Pumpkin seeds, spinach, Almonds, cashews, potatoes, peanuts.

105
Q

deficiency of magnesium

A

Chronic alcoholism and/or use of over medication can lead to magnesium deficiency.

Early signs of deficiency:
Loss of appetite, Nausea, Vomiting Fatigue, Weakness

106
Q

sources of phosphorus

A

(High protein foods) Milk, beans, lentils, nuts, grains, dairy foods, meat, fish, poultry

107
Q

deficiency of phosphorus

A

Insufficient phosphorus intake is referred to as hypophosphatemia.
Deficiency is very uncommon and is usually a result of near-total starvation and inherited kidney disease.
Short term deficiency: Anxiety, fatigue, irregular breathing, weakness, change in body weight
Long term deficiency: Rickets (A disease that inhibits the body’s ability to absorb phosphorus and calcium - symptoms - delayed growth, spinal pain, skeletal deformities), Osteomalacia (softening of bones)

108
Q

sources of potassium

A 
Potassium rich foods include:
Fruits e.g. bananas, oranges, apricots 
prunes raisins, dates, Vegetables e.g. leafy greens - cooked spinach, potatoes/sweet potatoes, mushrooms, cucumber 
lean meats
whole grains
beans/legumes
Nuts
109
Q

deficiency of potassium

A

Certain conditions can cause potassium deficiencies, or hypokalemia. These include, kidney disease, excessive sweating, diarrhea and vomiting, magnesium deficiency, use of antibiotics such as carbenicillin and penicillin.

Signs of a potassium deficiency include:
Extreme fatigue, muscle spasms, weakness or cramping, irregular heartbeat, constipation, nausea or vomiting.

110
Q

sources of sodium

A

Table salt, processed meat, fish, seafood, soy sauce and many processed foods. smaller amounts can be found in milk, bread, spreads, and vegetables

111
Q

deficiency of sodium

A

A deficiency in sodium is known as Hyponatremia which causes the bodies electrolytes to become unstable and can result in the symptoms of excessive diarrhea and vomiting

112
Q

sources of iron

A

legumes, tofu, cashews, pumpkin seeds, sunflower seeds, nuts, dried apricots, quinoa, brown rice, wholemeal bread, spinach, soybeans`

113
Q

deficiency of iron

A

anemia which is a condition in which blood lacks adequate healthy red blood cells, development delays, hair loss, tired, short of breath, headaches, migraines, yellow skin, fatigue, white nails

114
Q

sources of zinc

A

Found in meats, fish, seafood and shellfish, poultry, leavened whole grains, liver, nuts, vegetables and cheese.

115
Q

deficiency of zinc

A

Zinc deficiency is characterized by growth retardation, loss of appetite, and impaired immune function. In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions. Weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur.

116
Q

explain the structure of water

A

h2o

117
Q

sources of water

A

fruit, cucumber , celery, water

118
Q

functions of water

A 
regulates body temperature, sweating  
flushes body waste, urine
transports water soluble vitamins
lubricates joints
required for metabolic reactions
119
Q

overconsumption of water=

A

hypotremia, can be fatal in extreme cases

120
Q

underconsumption of water=

A

dehydration- dark pee, dry skin, rapid breathing, sleepiness

121
Q

interrelationship between iron and vit C

A

You can increase your bodies absorption of Iron in the body, by eating Vitamin C. They both work together in the synthesis of red blood cells, so when eating iron-rich foods it is best to consume foods that are rich in vitamin C, like citrus fruits, or greens, at the same time.

122
Q

interrelationship between iron and fibre

A

Consuming too much Fibre in foods such as leafy greens and fresh fruits can bind with Iron, resulting in restriction of Iron to be absorbed into the blood. Phytates found in food containing non-soluble fibre will remove iron from the body. Essentially, absorbing Fibre and Iron at the same time will not be efficient as your body will not absorb iron as effectively.

123
Q

interrelationship between Calcium and Phosphorous

A

Calcium and Phosphorus are both required for the formation and maintenance of calcium phosphate, which gives bones and teeth their strength. Calcium and phosphorus levels are closely related – if one rises the other falls and vice versa.

124
Q

interrelationship between Calcium and Vitamin D

A

Vitamin D promotes the absorption of Calcium in the body. Without him, we cannot make use of miss calcium in food, resulting in weak bones and teeth. Vitamin D can be synthesized in the skin when exposed to UV light from the un or can be supplied through the diet from foods such as fish liver oils.

125
Q

interrelationships between nutrients, including: Calcium and Fibre

A

Insoluble Fibre cannot be processed in the human digestive system: therefore, much of the Calcium in fibrous foods is unavailable to the body. Hence It is best to eat dairy foods (Calcium) separate from fibrous foods (Fibre).

126
Q

interrelationships between nutrients, including: Folate and vitamin B12

A

Woman who are pregnant must ensure their diet is rich in vitamin B12 to help protect the fetus. Both Folate and Vitamin B12 are essential for normal growth. Having an insufficient amount of folic acid or Vitamin B12 may prevent them from doing their jobs properly. For example, the formation of healthy red blood cells (which prevent anemia) requires both Folate and Vitamin B12.

127
Q

• Significant interrelationships between nutrients, including: Sodium and potassium

A

These two minerals work closely together and are dependent upon one another to perform crucial roles within the body. The relationship between Sodium and Potassium in salt influences your overall cardiovascular wellbeing. If the diet contains too much of Sodium compared to the amount of Potassium, the imbalance can increase the risk of developing high blood pressure and/or heart disease

128
Q

metabolism meaning

A

process that uses nutrients to make other substances

129
Q

catabolism meaning

A

breaking down of the nutrients

130
Q

anabolism meaning

A

when new components are made e.g. protein

131
Q

absorption meaning

A

components move from gut into the blood and lymphatic nutrients

132
Q

mechanical breakdown

A

chewing

133
Q

chemical breakdown

A

enzymes break down food, EG lipase, amylase

134
Q

Mouth, teeth, salivary glands- ROLE in digestion

A

Mechanical and chemical breakdown of food

135
Q

Mouth, teeth, salivary glands- digestive function

A

Tongue and teeth grind food and mix with the saliva containing amylase and mucin. Food is broken into smaller pieces and mixed with saliva, and digestion begins. Amylase is an enzyme that starts to work on digestion starches.

136
Q

oesophagus - ROLE in digestion

A

Links mouth to stomach. Peristaltic movements push food down this tube and into the stomach

137
Q

oesophagus - digestive function

A

No actual breakdown of food in the oesphagus. Its main role is to ensure no acidic mixture in the stomach splashed back up into the mouth

138
Q

stomach - ROLE in digestion

A

Large bag like organ has muscles lining the walls that work to further grind the food

139
Q

small intestine - ROLE in digestion

A

Divided into 3 areas: duodenum, jejunum and ileum. 6 metres in length and is where the majority of digestion and absorption occurs

140
Q

small intestine - digestive function

A

Chyme enters the duodenum, coming into contact with insulin released via the pancreas, bile released via the gall bladder and gastric juices secreted by the walls of the intestine as well. An alkaline environment in this section of the digestive tract neutralizes the acidity from the stomach’s hydrochloric acid.

141
Q

stomach digestive function

A

Chyme is formed where gastric juices are mixed with the food in the stomach. These gastric juices are a combination of hydrochloroic acid and enzymes, which work on proteins and further digest carbohydrates.

142
Q

large intestine - ROLE in digestion

A

The colon and rectum make up the last 1.5 metres of the gastrointestinal tract. It is thicker than the small intestine and its main role is to remove residue from food and any other waste products. Waste matter enters as a liquid form where the majority of water is absorbed, leaving a semi-solid mass.

143
Q

large intestine - digestive function

A

Bacteria or gut flora are present here and are responsible for processing fibrous matter and other undigested food stuffs, producing a small amount of energy as well as vitamin K and some B-group vitamins, which are then absorbed into the blood stream,. Remaining wastes are excreted via the anus in the form of faeces.

144
Q

lipids - DIGESTION

A

Begins in mouth, with lipase from saliva starting the process. In the stomach churning takes place that helps to break fat down into smaller components. This readies fat for further digestion. The stomach also releases lipase to continue with fat digestion. However, the majority of fat digestion occurs in the small intestine. This is where the bile (which is made by the liver and stored in the gall bladder) emulsifies fat molecules allowing lipase enzymes to completely break fats down into monoglycerides.

145
Q

lipids - ABSORPTION AND METABOLISM

A

Small molecules of digested triglycerides can diffuse into the intestinal cells and are absorbed directly into the blood stream. The blood carries there fats to the rest of the body for immediate use or for storage. Lipoproteins are the vehicle for transporting lipids.

146
Q

proteins - DIGESTION

A

Proteins are crushed and churned in the mouth but most of digestion takes place in the stomach. Protein is denatured by the stomach acids in order for pepsin to digest proteins down to their simplest amino acid form. Within the small intestine, proteases and peptidases further break proteins down to their simplest forms.

147
Q

proteins - ABSORPTION AND METABOLISM

A

Specific carriers transport amino acids into the intestinal cells, where the amino acids are used for energy or used to synthesise necessary proteins. Unused amino acids are transported to the liver. From here, amino acids are used to synthesise hormones, enzymes and muscle tissue for the body to use

148
Q

carbs - DIGESTION

A

Amylase found in saliva starts to act on breaking down carbohydrates in the mouth. The small intestine performs most of the digestion of carbohydrates. Pancreatic amylase enters the intestine via the pancreatic duct and is responsible for breaking all polysaccharides and disaccharides down to monosaccharides (mostly glucose molecules). Within 1-4 hours after consuming food, all the sugars and available starches have been digested.

149
Q

carbs - ABSORPTION AND METABOLISM

A

To some extent, glucose can be absorbed through the lining of the mouth. However, most nutrient absorption takes place in the small intestine. The blood from the intestines circulates through the liver, and cells there take up the simple sugars and convert them to other compounds.

150
Q

vitamins - DIGESTION

A

The availability of vitamins depends upon the food eaten, which releases the vitamins depends upon the food eaten, which releases the vitamins (A, D, E and K) require fats to carry them via the bloodstream to the liver and other fatty tissues. Water-soluble vitamins (B and C) are digested and carried into the blood through the intestine. The small intestine serves as the primary site of vitamin digestion and absorption.

151
Q

vitamins - ABSORPTION AND METABOLISM

A

The small intestine is where vitamin absorption takes place. Water-soluble vitamins, such as Vitamin C are picked up in the small intestine. The vitamin molecules are carried through the intestine’s cell walls to where they can enter the blood stream. Because they dissolve in water, vitamin C does not require stomach acids to be absorbed, but this means that each day it leaves the body in your urine. Therefore, you need to consume vitamin C daily to stay healthy. B-group vitamins are water-soluble and need to be consumed daily, although they are absorbed differently. B-vitamins are bound to proteins and need to be broken down by stomach acids.
Fat-soluble vitamins need to be de dissolved in fat before they can enter the body. Fat-digesting bile acids from the liver and small intestine break down the fat , where they can be accessed as required. Therefore, fat-soluble vitamins do not need to be eaten every day, as the body can store them.

152
Q

minerals - DIGESTION

A

Minerals are digested in a similar fashion to that of vitamins. These trace elements are not affected by the digestive system themselves: however, the digestive tract releases minerals so they made available for absorption.

153
Q

Minerals - ABSORPTION AND METABOLISM

A

Absorption of minerals predominantly takes place in the small intestine. Once absorbed they are sent to required area of the body for the particular roles they play. Certain components of food may inhibit their absorption, and it is also essential to be aware that over consuming minerals can be toxic.

154
Q

dietary fibre - DIGESTION, ABSORPTION AND METABOLISM

A

Dietary fibre is a form of polysaccharide that cannot be broken down by our digestive system. In the mouth, fibre is mixed with saliva to moisten it for swallowing. In the stomach, the fibre delays gastric emptying, which aids in satiety. Delays in absorption occur in the small intestine because of the presence of fibre. Once in the large intestine, insoluble fibre aids the formations of excrement, binding unwanted wastes to excrete from the body. No absorption of insoluble dietary fibre exists in the human body.

155
Q

microwaving=

A
  • Considered one of the healthiest ways to cook because of the short cooking times, resulting in minimal nutrient destruction. - They emit waves that ‘excite’ the foods molecule and make them move around, therefore generating heat.
156
Q

boiling

A
  • Quick and Easy
  • The large volume of water dissolves and washes away water-soluble vitamins and 60-70% of minerals. - While this method does lose vitamins and minerals it is healthier than deep frying.
157
Q

steaming=

A

Steaming
- -Allows them to cook in their own juices and retain their natural goodness - Best and healthiest way to cook broccoli due to the carcingogen-fighting glucosinolates are preserved. In the body glucosinolates become compounds of isothiocynates, which have the potential to inhibit the growth of cancer cells.

158
Q

poaching=

A
  • Cooking the food in a small amount of hot water (just below boiling point). - Takes slightly longer, which may decrease nutrient retention, but is a great way to cook delicate foods. e.g. eggs, fish
159
Q

broiling

A
  • Entails cooking food under high, direct heat for a short period of time . - Good for cooking tender cuts of meat but not veggies as they can easily dry out,
160
Q

grilling

A
  • In terms of getting maximum nutrition without sacrificing flavour, grilling is a great method.
    • It requires minimal added fats and imparts a smoky flavour, while keeping meat and vegetables tender and juicy.
  • However it has been suggested that regulary consuming charred, well-done meat may increase risk of cancer.

yr11 food tech (4 decks)

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