The Principles of Nutrition Flashcards
What does EAR stand for?
Estimated Average Requirement - Average amount needed by a group of people
What does RDA stand for?
Recommended Daily Amounts - Sufficient to meet requirement of 97-98% of healthy individuals in each life stage and gender group
What does RNI stand for?
Reference Nutrient Intake - Sufficient to meet the requirements of 97% of a group
LRNI
Lower Reference Nutrient Intake - Small enough to meet needs of a small number of people in a group with the smallest needs
SI
Safe Intake - Used when not enough evidence for an EAR, RNI or LRNI, set to be enough for everyone but below a level for negative effects
What are the 3 Macronutrients?
Protein
Carbohydrates
Fat
What % of your daily calories should come from Protein?
10-15%
What % of your daily calories should come from Carbohydrates?
50-60%
What % of your daily calories should come from Fats?
30% - no more than 35%, 11% saturated, 13% monounsaturated, 6.5% polyunsaturated
What are the functions of the Mouth?
Mastication - mechanical chewing
Saliva - protects teeth and contains the enzyme amylase
Salivary Amylase - Begins to break down larger carbohydrate molecules
What is the function of the Oesophagus?
Pushes food towards the stomach using peristalsis
What are the functions of the Stomach?
Gastric juices contain acid and enzymes
Hydrochloric Acid - kills bacteria
Enzyme Pepsin - Breaks proteins into shorter peptide chains
What are the functions of the Small Intestine?
Main site of digestion and absorption
Pancreas and gall bladder empty into the first section (the duodenum)
Villi absorbs nutrients into the blood
What are the functions of the Large Intestine?
Absorbs any remaining water, vitamins and minerals
Production of some vitamins and minerals here to fight infection in the intestine
Rectum stores faeces
How long is the Digestive Tract (Alimentary Canal)?
30 feet
What is the role of the Incisors?
Cutting
What is the role of the Canines?
Tearing and Cutting
What is the role of the Premolars?
Crushing and Grinding
What is the role of the Molars?
Crushing and Grinding
What is the role of the Enzyme Pepsin?
Digest Protein
Why is the stomach acidic?
Because Pepsin can only work in acidic conditions
What hormone controls acid secretion?
Gastrin
What are the 3 sections of the Small Intestine?
Duodenum
Jejunum
Ileum
Which enzyme digests fat?
Lipase
Where does digestion of Proteins occur?
Stomach and Small Intestine
Where does digestion of Carbohydrates occur?
Mouth and Small Intestine
Where does digestion of Fats occur?
Small Intestine
What colours of Urine indicate different hydration levels?
Clear = hydrated
Very pale yellow or straw colour = hydrated
Pale yellow = hydrated
Yellow = Mild dehydration
Dark yellow = dehydration
What issues can dehydration cause?
kidney functions become inefficient blood pressure drops, causing a lack of blood flow to the brain which in turn leads to poor concentration and tiredness muscle function decreases energy levels drop and headaches set in Increased fatigue constipation can occur
What % of body weight lost as water an cause big issues in mental and physical performance?
2%
What is the average loss of water per day?
2-2.5 litres
What happens if the sugar content of a drink is not Isotonic (Equal to) or Hypotonic (Less than) compared to the blood?
It will dehydrate you as water will be drawn out of the blood via Osmosis
What amount go sugar per 100g is the most to assist in rehydration?
6g
