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MACRO NUTRIENTS (CARBOHDRATES (two types (simple: High GI, absorbed…
MACRO NUTRIENTS
CARBOHDRATES
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function: provide body with energy, fibre aids in digestion, fights disease, extra carbs = glycogen stored in muscles and liver, or body fat
example: COMPLEX (pasta, rice, veggies)
two types
simple: High GI, absorbed quicker, refined sugars
complex: Low GI, sustained longer, starches and fibre
Monosaccaride: simplest form of carbs, one molecule, GLUCOSE (vege), FRUCTOSE (fruits), GALACTOSE (formed during digestion of lactose)
example: SIMPLE (biscuits, lollies, cake)
Dissaccharide: 2 molecules of mono, SUCROSE (glu + fruc, cane sugar), LACTOSE (glu + galac, milk), MALTOSE (2x glu, malt sugar)
Polysaccharide: more than 2 molecules, STARCH (cereal products), CELLULOSE (plants)
UNDER CONSUMPTION: drop in blood sugar levels, weakness, difficulty to concentrate, utilises protein for energy stopping from growth and repair
FATS/LIPIDS
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function: supplies body with energy (2nd source), transports nutrients, supports growth, part of body cells, only needed in moderate amounts
example: chocolate, avocado, oil
is made of fatty acids, which are essential as our body cannot make them
Monounsaturated: good fats :), liquid at room temperature, decreases cholesterol
examples: avocado, canola oil, nut oil, egg yolk
Polyunsaturated: good fats :), liquid/soft at room temperature, lowers risk of cholesterol and heart disease, OMEGA 3 & 6 = oily fish (important for blood circulation), other: corn, soybean, wall nuts
Saturated: bad fats :(, firm at room temp, animal fats/coconut, example: butter, chocolate cream
Trans fatty acids: formed through the process of hydrogenation, where unsaturated fats are turned into saturated fats, extended shelf life, example, cake, biscuits/deep fried
gives a smooth, creamy texture to foods
PROTEIN
definition: we use protein in our bodies to build and repair muscles/body tissue, made up of amino acids
function: provides the body with a secondary source of energy, and repairs muscles fibres
example: meat, eggs, legumes, dairy products, nuts
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2 Types:
complete: carry all essential amino acids needed for our body, example, meat, eggs, dairy
incomplete: missing one or more of these essential amino acids, although a mixture can conform a complete, example, grains, legumes, nuts.
vitamins = zinc, iron, B vitamins
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NONESSENTIAL: are made by the body from essential amino acids or during the normal breakdown of proteins
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