nutrition part 2 Flashcards
fish
rich in unsaturated fatty acids
VIT A + D
sea fish is rich in iodine
foods of vegetable origin
vegtables
fruits
cereals
wheat
nuts
pulses (legumes)
nuts
good amount of fat and good quality protein (but being of veg origin their protun is not equal to that ofa animal)
good source of vitamin of b group
fruit
are protective foods
unique- can be eaten raw so vitamins/minerals easily accessible
a lot of vit c
good source of minerals too such as paotasium and sodium
minerals examples
copper, zinc, fluorine, selenium
eggs
contain all nutrients except carbs and vitamin c
is the standard of what the quality of other proteins is compared too
have all the 9 essential amino acids
importnat minerals too in eggs such as calcium, zinc etc
Meat
good source of essential
the iron is more absorbable than plant
minerals such as zinc,
b vitamins
especially liver is very rich in many nutrients
macrnutrients
proteins 10-15 fats 15-30 and carbohydrates 55-75 percentage of total energy intake
micronutrients
vitamins and minerals are reuiwred in small amounts varying from a fractiom of a miligram to several grams
nutrients
are organic and inorganic complexes in food and each nutrient has a specific function in the body
function of protein
body building
repair and maintenance of body tissues
maintenance of osmotic pressure
make antibodies, plasma proteins hemoglobin
immunity (if deficient then impairs immunity)
SUPPLY ENERGY WHEN CALORIE INTAKE IS INADEQUATE but this is not their primary function . it’s considered wasteful
sources: animal ( rich in essential ) and plant (poor)
how many essential aa and examples why are they important
9
the body cant make them and we need them for the repair of tissues so we vant make new tissue if not presnet
phenylalanine
methione
tryptophan
essential fatty acids
linoleic acid and oleic acid
classifcation of fats
simple lipids - TAGS
compound lipids - phospholipids
derived lipids - cholesterol
sources of fats
animal fats - butter milk cheese
vegetable fats - some plants store fat in their seeds , coconut and groundnut
Function of fat
energy
vehicles for fat soluble vitamins
body support of viscera
insulation
vegetable fats are rich sources of essential fatty acids that are needed for integrity of the cell membrane, decrease platelet adhesiveness , growth
good thing about having a diet with essential fatty acids
reported to reduce serum cholesterol and LDLS
POLYUNSATUTED FATS
are precurses of prostaglandins which are ‘local hormones’ play a major role in controlling the physioloigcal functions of the body
why is cholesterol important
component of membranes
precursor for steroid hormones and bile acids
carbohydrates intro
starch is a basic component of human diet. sugars comprise of monosaccharides and disaccharides
deietry fibre
is mainly a non starch polysaccharide
can be divided into cellulose and non cellulose
it absorbs water and. increases the bulk of the stool helping reduce constipation and encourage bowel movement
there is also some which have cholesterol lowering effects
role in weight reduction
