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Nutrition notes

Macronutrients

Protein
Fats
Carbohydrates

Functions of protein

Enzymatic function
Transportation function
Hormonal function
Immune function
Buffering function. (Eg. Albumin helps)

Protein is the most satisfying nutrient


Structure of protein.

Protein is made up of amino acids


Like letters in the alphabet
Join together to form polypeptides.

Essential

Isoleucine
Leucine
Valine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Histidine
Selenocysteine

Conditionally essential:

Arginine
Cysteine
Glutamine
Glycine
Proline
Tyrosine

Non-essential

Alanine
Aspartic acid
Asparagine

Glutamic acid
Serine

Protein digestion
Stomach (Can expand upon)
Pancreas
Final digestion long chain polypeptides in intenstine.
Amino acids -> liver-> blood stream -> where needed.

Some
Some
Some
Some

enter protein pool


converted to other amino acids
converted to glucose
excreted

Poor functioning kidneys, may be at risk due to poor excretion of amino acids.
Protein requirement:
0.75g per kilogram of body weight per day.
Does vary with stage of life:

Obesity: reduce to 75%


>40kg.m2 reduce to 65%

Protein = 4 Cal/gram or (17Kjoules) recommended 10-15% of diet is protein.


High biological value.
Low biological value.
Beans and toast= a full meal.
25g of soy protein a day can help reduce risk of heart disease. European food
information council.

Fats

Not all fat is bad.


9Kcal/g (38KJ). Energy dense.

FUNCTIONS of FAT

Provides essential fatty acids.


Act as a carrier for fat soluble vitamins (ADEK and antioxidants
Insulate the body and provide a reserve of energy.
Protecitce layer for the organs.
Form brain tissues, nerves and cells
Produce hormones and prostaglandins.

RECOMMENDATION WHO 20-35% daily energy from fats.

95% dietary fats are in the form of Triglycerides.


Other forms of dietary fats are cholesterol, sterols, phospholipids and
carotenoids.

DIGESTION OF FATS

Bile made in liver, stored in gall bladder.


Released into small intenstine, emulsifies fat, makes easier for lipase to
break down.
95% of dietary fat absorbed by body unless malabsorbtion problems.
Excess stored as adipose tissue.

CHOLESTEROL
TOTAL <5.2 for people at high risk
LDL 1.8 (high risk) 2.6-3.3mmol (healthy)
HDL >1mmol/L men 1.3 women
TRIGLYCERIDES <1.7mmol/L

Good fat versus bad fat (Be able to describe these).

Saturated fats
Monounsaturated fats
Poluunsaturated fats

CARBOHYDRATES (Primary energy source)

Breaks down to glucose.


RDA 35-50% of dietary energy (WHO).
Protein sparing action needed for growth and repair.
Breaksown of fatty acids and preventing ketosis.
Gastro-intestinal functions
Maintain blood glucose levels.
Dietary energy 4Kcal/g (17KJ).

STRUCTURE
Monosacharides

Glucose
Fructose
Galactose

Disaccarides

Sucrose

Lactose
Maltose

Oligosaccharides

Raffinose
Stachyose

Polysaccarides

Starch
Glycogen
Cellulose (fiber)

DIGESTION OF CARBOHYDRATES

Enzyme (Salivary Amylase) breaks downs to dextrins and maltose (from


long to short cahain varbohydrates).
Complex starch -> Short chains -> travel to intestines -> monosaccarides.
Entry into blood stream and cells.

DIETARY FIBER

Found in the indigestible parts of plants.


Substances which escape digestion.
Helps keep the digestive system healthy.
Aids weight control.
Has advantages for diabetes and heart disease
Soulable and insoluable

Insoluable vs soluable fibre


Insoluble

Passes through the body undigested


Prevents constipation
Sources: wheat bran, edible skins, & seeds of fruit and vegetables, nuts,
seeds dried beans.
Soluble fiber: helps to lower bad cholesterol
Weight maintenance
Keeps you feeling fuller for longer
Sources: oats, fruit, vegetables, barley, beans, linseed, lentils, seed husks,
flaxseed.
Helps to lower LDL cholesterol.

Both types of fiber are useful to the body.Women aim for 28 grams of fiber per
day, men 38 g for men.

MICRONUTRIENTS

VITAMINS & MINERALS


VITAMINS

Diverse array of chemicals


Needed in small quantities
Essential for many processes carried out in the body.
Dietary intake essential
Deficiency causes disease
Over consumption via supplements is also harmful TOXICITY

Vitamins,
Watr soluable B C
Fat soluble ADEK
Vitam

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