TOPIC 1 Macronutrients Flashcards
name 4 functions of protein
-growth
-repair
-maintenance
-energy
what is the consequences of having an excess amount of protein
-weight gain
-puts a strain on liver and kidneys which can be dangerous
name some deficiency issues when having too little protein in the diet
-kwashiorkor, thin hair
-growth is slowed down
-hair, skin and nails don’t grow as fast and get into a poor condition
-immune system doesnt work properly and is weakened
Name 4 foods a vegetarian would get protein from
-beans
-lentils
-nuts
-eggs
Name 4 alternative proteins
-soya
-mycoprotein
-TVP
-tofu
What is soya an alternative protein
-a HBV protein source
-are cooked to remove toxicity in salads
-plantbased
what is mycoprotein (an alternative protein)
-traditionally made from mush-room like fungus and egg white
-have instead of chicken
what is TVP (alternative protein)
-made from soya beans
-can be made into sausages, burgers and ready meals
what is tofu (alternative protein)
-made by curdling soya milk
-different textures dependant on how much water
what should alternate proteins be cooked in
marinades or sauces as they don’t taste of much
name examples of macronutrients
-proteins
-fats
-carbs
explain HBV proteins
-they contain all essential amino acids we need
-mainly found in animal sources (meat, fish, poultry, eggs, cheese and milk
explain LBV proteins
-missing one or more of the essential amino acids we need
-only found in plant sources (peas, lentils, nuts, seeds and most beans)
define protein complementation
combining low biological value proteins to give enough of all essential amino acids we need
name an example of protein complementation
hummus and pitta
how much protein should a man and woman consume
40g
what are the 3 things fats provide
-energy
-to protect organs
-insulation
-essential fatty acids
what bond do saturated fatty acids have
single C-C bonds
what bond do unsaturated fatty acids have
at least one C=C double bond
characteristics of saturated fats
-solid at room temperature
-come from animal sources
-high in fat
-too much can increase cholesterol levels in the blood, increasing the risk of CHD
COME FROM- lard, butter and meat
sources of protein
-animal
-plant
whats the difference between saturated and unsaturated fats
saturated are bad for your health and unsaturated are generally healthier
characteristics of unsaturated fats
-liquid at room temperature
-come from plant sources e.g nuts, seeds, veg
-can be monounsaturated and polyunsaturated
what can unsaturated fats also be
-monounsaturated fats, contain one C=C double bond. found in olive oils and almonds
-polyunsaturated fats contain more than one C=C double bond found in seeds and oily fish
fats shouldn’t make up more than what percent of our daily food energy
35%
what is the average amount of fat an adult should consume in a day
20g-women
30g-men
Excess fat
-lead to weight gain
-obesity
-type 2 diabetes
-increase blood cholesterol levels
Deficiency fat
-less fat-soluble vitamins A,D,E and K
-weight loss
-less insulation
-thinner layer of fat under skin (bruise easily)
examples of saturated fats
beef
lamb
pork
examples of unsaturated fats
avocados
olives
nuts
sugar (simple carbs) are digested quickly and can be divided into
-monosaccharides, basic sugar molecule. made of glucose and fructose
-disaccharides, made up of 2 monosaccharides e.g sucrose
polyaccharides are
-complex carbohydrates
-take longer to digest
-made up of lots of monosaccharides joined together
such as starch
what percentage of energy come from carbs
50%
excess carbs
-obesity, weight gain
-tooth decay
-fat deposit
deficiency carbs
-blood sugar levels drop
-tiredness
-lose muscle, making us weaker
-constapation
