Section 1 Flashcards
Proteins
Growth,repair,maintenance-made up of amino acids
High biological value-contain all essential amino acids found in animal sources soya beans and quinoa are plant alternatives
Low biological value
Missing 1 or more essential amino acids -found only in plant sources
Intake is differnt for age and gender
Excess-pressure and strain liver and kidneys
Deficiency-growth s slowed down, wounds don’t heal as fast
Fats
Provide energy , essential fatty acids ,insulate our bodies ,protect our organs and bones
Saturated fats only have single carbon bonds ,solid at room temp,come from animal sources ,Eccles can increas cholesterol levels
Unsaturated contain Atleast 1 double carbon bond ,soft or liquid at room temp,can be either
monounsaturated -contain 1 double carbon bond -olive oil and peanut butter
Polyunsaturated-contains more than 1 double carbon bond-sesame oil and seeds
Fats part 2
Omeaga 3-found in oily fish and helps our brain function and reduce risk of heart disease
Omeaga 6- chicken and nuts ,lower blood cholesterol and reduce inflammation
Fat shouldn’t make up more than 35% of our daily diet
Excess
Weight gain ,type 2 diabetes
Deficiency
Less insulation,less fat soluble vitamins are absorbed causing vitamin deficiency
Carbohydrates
Provide energy
Simple carbs are digested easily
Monosaccharides are most basic sugar molecules eg glucose and fructose
Disaccharides are made up of 2 monosaccharides
Complex carbs take longer to digest such as polysaccharides(lots of monosaccharides joined together)
High Gi foods are digested quickly and cause a rapid rise in blood sugar level,white bread and pasta
Low gi foods digested slowly and CUse gradual rise in blood sugar levels,wholewheat bread and pasta
Carbs part 2
50% of energy should come from carbs
Excess
Extra carbs are converted to fat
Eating too much can casue dental issues
Deficiency
Blood sugar to drop,headace and tiredness
Loose muscle due to body using up proteins
Fat soluble vitamins
Vitamin A and D are fat soluble
Vitamin A needed for good eyesight and skin -main source is retonol found in liver
excess-can weeken bones can harm baby’s in pregnant woman
Deficiency -night blindness
Vitamin d needed to absorb calcium found in oily fish
Excess
Lead to kindney damage
Deficiency
Lead to blonde disease
Water soluble vitamins
B1 thiamin-helps nervous system and energy release from food -bread and pasta-tiredness and weak muscles
B2 riboflavin-energy release from foods and repair of tissues-milk and eggs-dry skin and sore throat
B3 niacin-energy release from foods-pallegra
B9 follicle-growth for healthy babies-liver and peas-anemia
B12cobalamin-helps with nervous system-milk and eggs-tiredness and nerve damage
C ascorbic acid-protects body from infection- citrus fruits-anemia and scurvy
Once exposed to air vitamin c starts being lost
Don’t leave beg and fruit stand in water bc vitmin b is lost
Minerals and trace elements
Calcium-needed for strong bones
Found in milk
Excess-Increases risk of kidney stones
Deficancy-osteoporosis and rickets
Magnesium-release of energy
Leafy green veg
Excess Nausea and diarrhoea
Deficiency Lack of appetite and weak muscles
Potassium-good cardiovascular health
Fruit and veg
Excess-irregular heartbeat
Defiency Heart failure
Iron-needed to form heamoglobin
Dark green veg
Too much is toxic
Deficiency Anemia
Fluride-strengths teeth,found in toothpaste,too much is toxic,too little dental problems
Iodine-used to make hormones-seafood-too little causes goitre
Water
Uses for digestion ,controlling body temp
Dehydration causes-slower reactions and poor decision making
Overhydration-can affect function of kidneys
