Protein Flashcards

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1
Q

What is protein

A
  • 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
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2
Q

What sources can we get protein from ?

A

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)

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3
Q

What amino acids do protein have?

A

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

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4
Q

What is LBV and HBV?

A

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

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5
Q

What is protein complementation?

A

This is when two low biological values are eaten together

An example of protein complementation would be eating beans on toast.

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6
Q

What is fibre?

A

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.

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7
Q

What are the health benefits of a rich fibre diet?

A

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

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8
Q

What are the two types of fibre?

A

Insoluble and soluble

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9
Q

What three ways can you increase fibre in your diet?

A

Whole meal breads

Include plenty of vegetables

Start the day with a high fibre breakfast

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10
Q

What is insoluble fibre?

A

Does not absorb or dissolve in water

So when it passes through our digestive system it adds bulk to faeces

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11
Q

What are the health benefits of insoluble fibre?

A

Reduces the risk of constipation

Helps maintain healthy weight

Improves digestive health as it gets rid of waste more effectively

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12
Q

What are 4 sources if insoluble fibre?

A

Whole grain foods, cereal

Bread and pasta

Fruit and vegetables

Nuts and seeds

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13
Q

What is soluble fibre?

A

Soluble in water

Absorbs water to form a gel-like substance that swells inside the digestive system.

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14
Q

What are the health benefits of soluble fibre?

A

Helps lower blood cholesterol levels

Helps to control blood sugar levels

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15
Q

What are sources of soluble fibre?

A

Oat and barley

Pulses

Fruit

Vegetables

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16
Q

What is obesity?

A

Medical term for a dietary disorder caused by excessive fat accumulation.

Those who’s body mass index is over 30 are classed as obese.

17
Q

What are some major risk factors of obesity?

A

Type 2 diabetes

Cardiovascular disease

Some cancers

Hypertension

18
Q

What factors contribute to obesity?

A

Unhealthy dietary choices

Increased energy increase

Lack of physical activity

Genetics

19
Q

What is cardiovascular disease?

A

Term used to describe conditions affecting the heart or blood vessels.

This can include a stroke or coronary heart disease which can lead to a heart attack.

Cardiovascular disease is one of the main causes of death in the uk and is often associated with a build up of fatty deposits called cholesterol in the arteries.

This condition can be prevented by a good diet.

20
Q

What lifestyle choices can lead to cardiovascular disease?

A

Smoking

Consuming high levels of alcohol

Diet low in fruit and veg

Family history

21
Q

What dietary choices can help cardiovascular disease?

A

Eating 5-7 portions of fruit and veg a day

Reducing saturated fat

More physical activity

22
Q

What is type 1 diabetes?

A

Auto immune condition where insulin producing cells are gradually destroyed and the pancreas stops making insulin.

Usually starts in childhood

Also known as insulin dependent diabetes

Which is controlled by insulin injections

23
Q

What is type 2 diabetes?

A

Body does not produce enough insulin.

Developed as you get older

Caused by genetic or environmental factors

Can be controlled by diet and lifestyle choices

24
Q

What can increase your risk of getting diabetes?

A

Being overweight

Age

Family history

Inactivity

25
Q

What is osteoporosis?

A

Condition that weakens bones

Occurs in elderly

26
Q

What is iron deficiency anemia?

A

Condition where the body lacks iron in its red blood cells.

This results in less oxygen being transported to cells which caused symptoms such as tiredness and lack of energy, shortness of breath and pale skin

27
Q

What causes anemia?

A

Lack of iron in diet

Pregnancy

Growth spurts

28
Q

What can you do in your diet to help cure anemia?

A

Add more iron to your diet

Not consuming as much tea/ coffee

Include foods rich in vitamin c in the diet