Soc24: Energy use, diet, nutrition and hydration Flashcards

1
Q

The 7 elements of a balanced diet

A

Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water, Fibre

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2
Q

Macronutrients

A

The types of food that you need in large amounts in your diet. This includes carbohydrates, fats and proteins

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3
Q

Complex carbohydrates

A

Starch. Help provide energy for exercise and should form half of your daily intake. Found in bananas, brown rice, wholemeal pasta, wholemeal bread, potatoes

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4
Q

Simple carbohydrates

A

Sugars. Digest quickly and cause spikes in blood sugar and energy levels. Found in natural form in fruits and veg but refined from in cakes and biscuits

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5
Q

Where are carbs stored

A

Stored in the muscles and the liver as glycogen, which is quickly converted to glucose and used to provide energy

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6
Q

Fats

A

Fats are important because they provide energy and, together with glycogen, help muscles to work. Fats are found in butter, margarine and cooking oils and in foods such as bacon, cheese. The daily intake of fats to provide energy should be about 30 per cent of the total diet.

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7
Q

Proteins

A

Proteins are important to help build muscles and to repair damaged tissue. Proteins are also used to provide energy during extended periods of exercise when all the carbohydrate has been used up. You can get protein from animals protein or plant protein

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8
Q

Carbohydrate loading

A

A strategy used by athletes to maximise the stores of glycogen in their muscles and liver. This can then be used for energy during aerobic events

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9
Q

Protein intake timing

A

Current research says that the ideal time to have protein is immediately after exercise, when it does most to minimise protein breakdown, stimulate muscle protein synthesis, help build muscle

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10
Q

Micronutrients

A

the parts of your food that you need for normal growth, but only in small amounts - what we usually call vitamins and minerals.

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11
Q

Vitamins

A

Essential for the body to function properly. Needed for good vision, good skin, healing, healthy bones and teeth, blood clotting, red blood cell formation. Vitamins can either be water soluble or fat soluble

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12
Q

All the different type of vitamins

A

Vitamin A- needed for vision and helps prevent night blindness (carrots, milk, cheese)
Vitamin B1- needed to release carbs to working muscles (wholegrains, nuts, meats)
Vitamin C- helps healing, fights infection, helps with teeth and gums (fruit, veg)
Vitamin D- needed for absortion of calcium (sunlight, milk, fish)
Vitamin E- needed for growth and development ( cereals, veg oil, wholemean bread)

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13
Q

Minerals

A

Essential for a healthy body.
Calcium- helps make bones strong ( milk, cheese, cereals)
Iron- blood can’t carry oxygen without iron (meats)
Sodium- maintains blood pressure
Potassium- balancing our body fluids

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14
Q

Water

A

Around half of body weight, holds oxygen and is the main component of many cells. Helps control temperature and transports nutrients, waste and hormones

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15
Q

Fibre

A

Aids functioning of the digestive system. Without the digestive system you can’t get rid of waste and you will become diseased.
Soluble fibres- reduce blood cholesterol levels (oats, fruits, veg)
Insoluble fibres- prevent constipation (wholegrain cereal and bread)

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