proteins, fats & carbohydrates Flashcards
what are proteins made up of?
amino acids
why do we need essential amino acids?
the body cannot make them
what 3 reasons do we need protein for?
- growth (nails,muscle mass)
- repair (muscles, tissue organs)
- maintenance (make enzymes and antbodies)
what does HIGH BIOLOGICAL VALUE proteins contain?
all the essential amino acids
give 4 examples of HBV foods?
- meat
- fish
- cheese
- soya
what does LOW BIOLOGICAL VALUE proteins miss?
one or more of the essential amino acids
give 3 e.g of LBV foods?
- peas
- nuts
- lentils
what is protein complementation?
- give an example
combination of LBV food s to get all the essential amino acids
e.g hummus and pitta
what is the reccomeneded daily intake of protein for women and men?
women - 45g (pregnant 6g more)
men - 55g
what can an excess of protein lead to?
- liver and kidneys help process proteins
- too much protein put pressure on these vital organs (which is dangerour)
what can a protein deficiency lead to?
- growth slowed
- can lead to OEDEMA
- struggle to digest food
- immune system cant function
- can lead to a disease = KWASHIORKOR
give 4 examples of vegetarian alternatives for protein:
- soya (HBV)
- tofu
- TVP (made from soya flour)
- mycoprotein (mushroom & egg white)
list 5 reasone we need fat?
- 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
what are fats made up of?
- fatty acids
- glycerol
- triglycerides
what are staurated fats STRUCTURE made up of?
only single carbon bonds
what state are staurateds fats at room temp?
SOLID (unhealthier option)
give 3 animal and 1 plant source of SATURATED FATS
- butter
- meats
- cheese
- coconut butter
what can an excess of saturated fats lead to?
inc cholsetrol levels in blood & inc risk of corany heart disease
explain the structure of UNSATURATED fats? (healthier option)
contains at least 1 DOUBLE CARBON BOND in chain
what are the 2 types of unsaturated fats?
monounsaturated & polyunstaturated
give plant source of SATURATED FATS
- vegetable oils e.g sunflower/olive
- flax seeds & peanuts
what is monounsaturated fats?
where are they found?
have ONLY one double carbon bond
found in olive oil, almonds, avocados
what are polyunsaturated fats?
where are they found?
have more than one double carbon bond
found in oily fish, seeds, sesame oil
why is unsaturated fats seen as good fats?
lower cholesterol levels
what % of our energy should be from fats?
recoomened g per day for adults?
- 35
- 70
what can an excess of fats lead to?
- weight gain
- obesity
- type 2 diabetes
- saturated fats = inc of cholestrol levels
- increase of stroke, coronary heart disease, heart attacks
what can a fat deficancy lead to?
- lack of fat soluable vitamins = vitamin deficiency
- weight loss
- lack of energy
- less insulation
- less protection around bones and organs
what are the 2 main types of carbohydrates?
sugar & starch
where can sugar be found?
natural - fruit
artifical - added in sweets, cakes etc
where can starch be found?
starchy foods = pasta, rice, potatoes and SOME in fruit and veg
- whole grain starch foods = high fibre source
what happens when we eat carbohydrates?
our body breaks down the sugar and starch into glucose = energy
name the 2 types of simple carbs?
monosaccharides & disaccharides
what makes up a monosaccharide?
basic sugar molecules e.g glucose, fructose
what makes up disaccharides?
made from 2 monosaccharides e.g sucrose
what do simple carbs provide?
blood sugar rise quickly & short burst of energy
what are complex carbs made from?
give examples.
- many monosaccharides joined together e.g starch
what do complex carbs provide?
- take longer to digest than simple carbs
- blood sugar levels gradually inc
- provide slow, steady release of energy
what does GI stand for?
glycaemic index
what are high/low GI foods?
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
what % of our daily energy should come from carbs?
50
what can an excess of carbs lead to?
- obesity (extra carbs converts to fat)
- tooth decay (sugary food)
- fluctuations of blood sugar levels = type 2 diabetes ( from simple carbs)
what can a deficiency of carbs lead to?
- less energy
- dizziness, tiredness, hunger
- body uses up protein instead = loss of mucsle & weaker (and fat gets used up)
