Water and Fibre Flashcards
sources of water
found in virtually all foods, from very small to significant amount
how much of the body is water?
60%
functions of water
- regulates body temperature at 37°C
- helps eliminate waste products
- helps the body to absorb nutrients
- transports nutrients, oxygen, and carbon dioxide around the body
what is the recommended intake of water every day?
1.75-2 litres to prevent dehydration
What group is fibre part of?
carbohydrate group
What is Fibre?
a NSP which cannot be digested by the body
what is an NSP?
non-starch polysaccharide
what are the two types of fibre?
soluble and insoluble fibre
sources of soluble fibre:
- pulses
- most fruit and vegetables where skin is left on
-oats
-beans
function of soluble fibre: (list 3)
- slows the digestive process
- slows the absorption of carbohydrates
- helps regulate blood sugar levels
- helps control blood cholesterol levels
sources of insoluble fibre:
- wholegrain cereals
- wholemeal bread
- fibrous fruits
-brown rice
functions of insoluble fibre:
- provides bulk which helps move waste through the digestive system
- helps to prevent constipation
- helps to prevent serious diseases such bowel cancer and diverticular disease
What are the minimum and ideal amounts of fibre that should be consumed each day?
minimum: 18g
ideal: 30g
effects of not having enough fibre:
- constipation
- bloating
- bowel disorders
Effects of having too little water:
▪ dehydration
▪ headaches
▪ nausea
▪ weakness
▪ change in blood pressure
