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minerals and vitamins-foodtech > proteins, fats & carbohydrates > Flashcards

proteins, fats & carbohydrates Flashcards

1
Q

what are proteins made up of?

A

amino acids

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2
Q

why do we need essential amino acids?

A

the body cannot make them

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3
Q

what 3 reasons do we need protein for?

A
  • growth (nails,muscle mass)
  • repair (muscles, tissue organs)
  • maintenance (make enzymes and antbodies)
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4
Q

what does HIGH BIOLOGICAL VALUE proteins contain?

A

all the essential amino acids

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5
Q

give 4 examples of HBV foods?

A
  • meat
  • fish
  • cheese
  • soya
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6
Q

what does LOW BIOLOGICAL VALUE proteins miss?

A

one or more of the essential amino acids

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7
Q

give 3 e.g of LBV foods?

A
  • peas
  • nuts
  • lentils
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8
Q

what is protein complementation?
- give an example

A

combination of LBV food s to get all the essential amino acids

e.g hummus and pitta

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9
Q

what is the reccomeneded daily intake of protein for women and men?

A

women - 45g (pregnant 6g more)
men - 55g

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10
Q

what can an excess of protein lead to?

A
  • liver and kidneys help process proteins
  • too much protein put pressure on these vital organs (which is dangerour)
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11
Q

what can a protein deficiency lead to?

A
  • growth slowed
  • can lead to OEDEMA
  • struggle to digest food
  • immune system cant function
  • can lead to a disease = KWASHIORKOR
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12
Q

give 4 examples of vegetarian alternatives for protein:

A
  • soya (HBV)
  • tofu
  • TVP (made from soya flour)
  • mycoprotein (mushroom & egg white)
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13
Q

list 5 reasone we need fat?

A
  1. concentrated source of energy
    2.source of fat soluable vitmanins (A,D,E,K)
    3.insulation (warmth)
    4.protect bones and organs
    5.makes cholestrol
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14
Q

what are fats made up of?

A
  1. fatty acids
  2. glycerol
  3. triglycerides
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15
Q

what are staurated fats STRUCTURE made up of?

A

only single carbon bonds

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16
Q

what state are staurateds fats at room temp?

A

SOLID (unhealthier option)

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17
Q

give 3 animal and 1 plant source of SATURATED FATS

A
  • butter
  • meats
  • cheese
  • coconut butter
18
Q

what can an excess of saturated fats lead to?

A

inc cholsetrol levels in blood & inc risk of corany heart disease

19
Q

explain the structure of UNSATURATED fats? (healthier option)

A

contains at least 1 DOUBLE CARBON BOND in chain

20
Q

what are the 2 types of unsaturated fats?

A

monounsaturated & polyunstaturated

21
Q

give plant source of SATURATED FATS

A
  • vegetable oils e.g sunflower/olive
  • flax seeds & peanuts
22
Q

what is monounsaturated fats?
where are they found?

A

have ONLY one double carbon bond
found in olive oil, almonds, avocados

23
Q

what are polyunsaturated fats?
where are they found?

A

have more than one double carbon bond
found in oily fish, seeds, sesame oil

24
Q

why is unsaturated fats seen as good fats?

A

lower cholesterol levels

25
Q

what % of our energy should be from fats?
recoomened g per day for adults?

A
  1. 35
  2. 70
26
Q

what can an excess of fats lead to?

A
  • weight gain
  • obesity
  • type 2 diabetes
  • saturated fats = inc of cholestrol levels
  • increase of stroke, coronary heart disease, heart attacks
27
Q

what can a fat deficancy lead to?

A
  • lack of fat soluable vitamins = vitamin deficiency
  • weight loss
  • lack of energy
  • less insulation
  • less protection around bones and organs
28
Q

what are the 2 main types of carbohydrates?

A

sugar & starch

29
Q

where can sugar be found?

A

natural - fruit
artifical - added in sweets, cakes etc

30
Q

where can starch be found?

A

starchy foods = pasta, rice, potatoes and SOME in fruit and veg
- whole grain starch foods = high fibre source

31
Q

what happens when we eat carbohydrates?

A

our body breaks down the sugar and starch into glucose = energy

32
Q

name the 2 types of simple carbs?

A

monosaccharides & disaccharides

33
Q

what makes up a monosaccharide?

A

basic sugar molecules e.g glucose, fructose

34
Q

what makes up disaccharides?

A

made from 2 monosaccharides e.g sucrose

35
Q

what do simple carbs provide?

A

blood sugar rise quickly & short burst of energy

36
Q

what are complex carbs made from?
give examples.

A
  • many monosaccharides joined together e.g starch
37
Q

what do complex carbs provide?

A
  • take longer to digest than simple carbs
  • blood sugar levels gradually inc
  • provide slow, steady release of energy
38
Q

what does GI stand for?

A

glycaemic index

39
Q

what are high/low GI foods?

A

high GI - food dijested quick & rapid rise to blood sugar levels e.g pasta
low GI - food dijested slowly & gradual rise in blood sugar levels e.g brown rice

40
Q

what % of our daily energy should come from carbs?

A

50

41
Q

what can an excess of carbs lead to?

A
  • obesity (extra carbs converts to fat)
  • tooth decay (sugary food)
  • fluctuations of blood sugar levels = type 2 diabetes ( from simple carbs)
42
Q

what can a deficiency of carbs lead to?

A
  • less energy
  • dizziness, tiredness, hunger
  • body uses up protein instead = loss of mucsle & weaker (and fat gets used up)

minerals and vitamins-foodtech (3 decks)

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