Protein Flashcards
What is protein
- Protein is for growth, in pregnancy especially and in adolescence
- To repair body cells and tissues, including recovery after an illness or injury
- To produce enzymes needed for digestion
- To produce hormones that control body functions
- Protein provides a secondary source of energy
What sources can we get protein from ?
Animal sources - meat, chicken or steak. Dairy products, milk cheese and eggs.
Plant sources - pulses, peas and beans. Lentils, grains and nuts.
Novel sources - tofu, soya, TVP ( textured vegetable protein)
What amino acids do protein have?
Indispensable ESSENTIAL amino acid. These cannot be made by the body and so they must come from the diet. There are eight indispensable amino acids.
Dispensable NON-ESSENTIAL amino acid. These are produced by the body. Three a 12 dispensable amino acids
What is LBV and HBV?
The biological value relates to how many amino acids there are present in a protein.
If a food is missing one or more of the indispensable amino acids it has a low biological value ( LBV )
If a food has all the indispensable amino acid it has high biological value ( HBV )
An example of a LBV would be baked beans
An example of HBV would be steak
What is protein complementation?
This is when two low biological values are eaten together
An example of protein complementation would be eating beans on toast.
What is fibre?
A non digestible group of substances found in plant foods which can’t be completely digested by human digestive enzymes. As it is not absorbed by the body fibre then acts as a bulking agent and helps remove waste.
What are the health benefits of a rich fibre diet?
Reducing risk of cardiovascular disease
Reducing risk of type two diabetes
Reducing the risk of some cancer
Help to control and maintain a healthy weight
Helping prevent constipation
What are the two types of fibre?
Insoluble and soluble
What three ways can you increase fibre in your diet?
Whole meal breads
Include plenty of vegetables
Start the day with a high fibre breakfast
What is insoluble fibre?
Does not absorb or dissolve in water
So when it passes through our digestive system it adds bulk to faeces
What are the health benefits of insoluble fibre?
Reduces the risk of constipation
Helps maintain healthy weight
Improves digestive health as it gets rid of waste more effectively
What are 4 sources if insoluble fibre?
Whole grain foods, cereal
Bread and pasta
Fruit and vegetables
Nuts and seeds
What is soluble fibre?
Soluble in water
Absorbs water to form a gel-like substance that swells inside the digestive system.
What are the health benefits of soluble fibre?
Helps lower blood cholesterol levels
Helps to control blood sugar levels
What are sources of soluble fibre?
Oat and barley
Pulses
Fruit
Vegetables