macronutrients

uses of protein

• growth - muscles, bones and skin

• repair - organs, muscles and tissues

• maintanence - antibodies to prevent illness, enzymes for digestion

• secondary source of energy - if not enough carbohydrates

which type of amino acid does the body produce

non essential

which type of amino acid needs to be consumed

essential amino acids

what is protein complementation

combining LBVs to increase biological value, it’s best for vegans

what are some vegan protein foods

• soya beans - HBV, they can produce soya milk, soy flour and tofu. needs to be cooked

• mycroprotein - combing a fungus with egg white

• textured vegetable protein - soya flour used

• tofu - curdled soya milk, water affects texture (more water = soft)

what amount of proetin is needed

male - 55g

female - 45g

pregnant females - 45+6g = 51g

growing children + adolescents need more

consequences of eating too much protein

liver straing

kindney

consequences of too little protein

slow growth

poor digestion

hair loss

malfunctioning immune system

uses of lipids / fats

• vitamin ADEK

• concentrate energy source

• cholesterol - vital component of cell membrane

• insulation

what are saturated fats

fats made up of single C-C bonds

they are unhelahty and can raise cholesterol

mostly animal sources

solid @ room temp

what are unsaturated fats

one or more double C=C bond

they are healthier

vegetable sources - nuts, pumpkin seens and avacado

soft / liqiud @ room temp

what are the differences between the two types of unsaturated fats

monosaturated- one double C=C bond, found in hazelnuts and avacados

polysaturated - two or more double C=C bonds, hazelnuts and flaxseeds

how much fat do we needs

35% of our daily intake

less than 11% saturated fat

average dose of 70g a day - no more than 20g should be saturated

consequences of too much fat

weight gain

obesity —> type 2 diabetes

higher cholesterol

consequences of too little fat

vitamin ADEK defficiency

thinner fat layers - easily bruised

less insulation

weight loss

what are the two main types of carbohydrates

sugar

starch

where is sugar naturally found

fruit - fructose

milk - lactose

synthetic sugar is empty caloreis - they provide energy but no nutritional benefits

where is starch naturally found

pasta, beans rice and grains

filled with nutrients

what do carbohydrates turn into after they are consumed

glucose for energy

what are complex carbohydrates

starch + multiple monosaccharides

they take long to digest

raise blood sugar gradually and release enrgy slowly

simple carbohydrates

monosaccharides or disaccharides

they digest quickly and release energy quickly

rapidly spike blood sugar levels

what is the glycaemic index

ranking of carbohydrates based on how quickly they can alter blood sugar levels

what is high GI index and what are some examples of foods

digested quickly

raise blood sugar levels

whtie bread, rice cakes, pineapples, rice, pasta and bran flakes

what is low GI index and what are some examples of foods

foods that the body digest slower

sweet potatos, lentis, whole wheat bread

consequences of too many carbohydrate

builds up of fat —> obesity

tooth decay —> too much sugar

higher blood sugar

type 2 diabetes

consequences of too little carbohydrates

low blood sugar

wieght loss

fat defficiency and protein decciciency

what are some sources of fibre

wholegrains, fruits, vegetables, beans and pulses, nuts and seeds

what are the consequences of too little fibre

weight gain

heart diease

constipation

high blood sugar

bowel/colon cancer

NHS guidelines for daily fibre intake

30g of fibre

young children need less because fibre is filling and may cause children to eat less