PAPER 1 > DIET AND NUTRITION Flashcards
MACRONUTRIENTS
a type of food (fat/protein/carbohydrate) required in large amounts in an individuals diet
MICRONUTRIENTS
vitamins and minerals we only need in small amounts that play an important role in well being
DEFINE ENZYME
biological catalysts which increase the speed of chemical reactions
DEFINE GLUCOSE
a simple sugar which is an important energy source in living organisms and is a component of many carbohydrates
DEFINE KCAL
kilocalorie - is equal to 1000 calories
DEFINE AMINO ACID
the building blocks of proteins
DEFINE BMI
Body Mass Index
> a measure of whether you are a healthy weight for your height
DEFINE THERMIC
temperature
DEFINE METABOLISM
how quickly you burn calories or fat (the chemical processes that let you stay alive)
DEFINE EXPENDITURE
the amount of energy (or calories) that a person need to carry out a physical function
PROTEINS FUNCTIONS
growth and repair
PROTEIN EXAMPLES
meat / fish / beans / nuts
FATS FUNCTIONS
store energy
TWO TYPES OF FATS
saturated and unsaturated
SATURATED FATS AT ROOM TEMPERATURE
solids (cheese)
UNSATURATED FATS AT ROOM TEMPERATURE
liquids (avocado / nuts / oil)
LDL’S
Low Density Lipoproteins
> get stuck in arteries
HDL’S
High Density Lipoproteins
> get rid of LDL’s
FIBRE FUNCTION
> helps digestion
> lowers cholesterol
FIBRE EXAMPLES
fruits / nuts / vegetables / wholegrains
CARBOHYDRATES
> sugars and starch
> stored as glycogen and converted to glucose for energy
STARCH EXAMPLES
rice / potatoes
WHERE IS STARCH STORED
liver and muscles
SUGAR EXAMPLES
fruit / honey
WHERE IS SUGAR STORED
bloodstream (as glucose)
DOES GLYCOGEN (STARCH) PRODUCE ENERGY FOR AEROBIC OR ANAEROBIC ENERGY
aerobic
WHY WOULD AN ATHLETE WANT ENERGY DRINK DURING A COMPETITION AND PASTA BEFORE A COMPETITION
energy drink > glucose = sugar > good for anaerobic energy > provides energy instantly pasta > glycogen = starch > good for aerobic energy > help sustain energy levels through out
WHAT DOES HIGH SURPLUS GLUCOSE (HIGH SUGAR DIET) GET CONVERTED TO?
trig-ly-cerdi-des (body fat)
MUSCLE PROTEIN EXAMPLES
haemoglobin / enzymes / myglobin
WHAT DO FATS PROVIDE
> essential fatty acids
fat-soluble vitamins a / d / e
aerobic energy source
WHAT TYPE OF FAT IS BETTER FOR YOUR BODY
unsaturated
RESULT OF EATING SATURATED FATS
cardiovascular disease
RESULT OF EATING UNSATURATED FATS
> boosts delivery of oxygen
improves endurance and recovery rates
reduces joint stiffness and inflammation
MINERALS
essential inorganic nutrients (micros)
MINERALS FUNCTION
> bone and tooth health
controlling body fluids
enzyme formation
CALCIUM IMPORTANCE
> bone health
muscle contraction
blood clotting
nerve transmission
IRON IMPORTANCE
> formation of haemoglobin
enzyme reactions
immune system
PHOSPHOROUS IMPORTANCE
> bone health
> energy production
TRACE MINERALS EXAMPLES
zinc / iodine / fluoride
> minerals required in small amounts
VITAMINS
essential organic nutrients
