Unit 3.1 Flashcards

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1
Q

List macro nutrients

A

Protein, Water, Fats, Carbs

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2
Q

List Micronutrients

A

Vitamins and Minerals

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3
Q

Three types of carbs

A

Monosaccharides
Disaccharides
Polysaccharides

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4
Q

Monosaccharides

A

-Simple sugars, with one molecule.
-Very sweet and require no digestion.
-Found in fruit
-e.g. Glucose

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5
Q

Disaccharides

A

-Slightly more complex sugars, with two molecules.
-Fairly sweet and require little digestion.
-Found in milk
-e.g. Lactose

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6
Q

Polysaccharides

A

-Complex carbohydrates made up of long chains of monosaccharides.
-Not sweet and take a long time to digest.
-Found in oats
-e.g. Starch

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7
Q

Condensation Reaction

A

the combination of two or more than two monosaccharides to
create a disaccharide or a polysaccharide where a water molecule is removed in the process

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8
Q

Explain how glucose molecules can combine to form disaccharides & polysaccharides

A

Monosaccharides can undergo a series of condensation reactions, adding one unit after another to the chain until a polysaccharide is formed. When two monosaccharides react a water molecule is lost and a disaccharide is created through condensation reaction.

  • When one glucose molecule combines with another glucose molecule it creates maltose which is a disaccharide
  • When a lot of glucose molecules combine together, they create a polysaccharide, for example, glycogen
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9
Q

State the composition of a molecule of triacylglycerol

A

1 Glycerol : 3 Fatty Acids

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10
Q

Distinguish between saturated and unsaturated fatty acids

A

Saturated
- have no double bonds between their
carbon atoms
- solid at room temperature
- from animal sources
ex. butter

Unsaturated
-have one or more bond between their carbon atoms
- liquid at room temperature
- from plant-based foods
ex. oil

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11
Q

State the chemical composition of a protein molecule

A

1 Carbon : 1 Hydrogen : 1 Oxygen : 1 Nitrogen
CHON ratio of 1:1:1:1

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12
Q

Distinguish between an essential and a non-essential amino acid

A

Essential Amino Acids - can only get them from food
Non-essential Amino Acids - can get from food and can be made by the body

Some amino acids cannot be synthesized by the body, so they must be in your diet to be in good health. These are known as essential amino acids

Other amino acids can be synthesized by the body, and do not need to be in your diet. These are known as non-essential amino acids

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13
Q

Describe current recommendations for a healthy balanced diet

A

intake 45–65 % carbohydrate, 10−35 % fat, 20−35 % protein
- reduce daily sodium intake
- keep trans fatty acid consumption as low as possible
- reduce the intake of calories from solid fats and added sugars
- choose a variety of protein foods (seafood and beans)
- adequate water consumption

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14
Q

State the approximate energy content per 100g of carbohydrate, lipid, and protein

A

Carbohydrate
1760 kJ
Lipid
4000KJ
Protein
1720 kJ

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15
Q

What are proteins made of

A

Proteins are made of long chains of amino acids

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16
Q

Discuss how the recommended energy distribution of the dietary macronutrients
differs between endurance athletes and non-athletes

A

Carbohydrate, protein and water intake is higher for athletes than for non athletes
- Fat intake is slightly higher for athletes than for non athletes

17
Q

State the chemical composition of a glucose molecule

A

CH₂O ratio of 1:2:1 ⟶ C₆H₁₂O₆
1 Carbon : 2 Hydrogens : 1 Oxygen

18
Q

Outline the functions of macronutrients and micronutrients

A

Carbohydrates - provide fuel for the body and act as energy storage
Protein - repair and growth of muscle tissue
Lipids - protects vital organs and helps with thermoregulation
Water - transportation and thermoregulation
Fiber - helps the digestive system
Vitamins - energy release from macronutrients
Minerals - elements found in food that are used by the body