Nutrition Summary Year 2

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Questions and Answers

What are monosaccharides and can you name a few examples?

Monosaccharides are the simplest form of carbohydrates, consisting of single sugar units. Examples include glucose, fructose, and galactose.

How are disaccharides formed and what are some examples?

Disaccharides are formed when two monosaccharides join through a chemical reaction. Examples include sucrose, lactose, and maltose.

What distinguishes polysaccharides from monosaccharides and disaccharides?

Polysaccharides are complex carbohydrates made up of many monosaccharide units linked together. They differ by their larger structure and storage capacity for energy.

What is the primary role of mitochondria in the body?

The mitochondria generate large quantities of energy in the form of adenosine triphosphate (ATP). Signup and view all the answers

What is ATP, and why is it important for the body?

ATP, or adenosine triphosphate, is a chemical substance that stores and releases energy in body cells. It is essential for various cellular processes, including protein synthesis. Signup and view all the answers

Where is insulin produced, and what is its primary function?

Insulin is produced in the islets of Langerhans in the pancreas, and its primary function is to regulate metabolism and facilitate the use of glucose for energy. Signup and view all the answers

Can you explain the relationship between insulin and glucose?

Insulin helps cells absorb glucose from the bloodstream, allowing it to be used for energy. It regulates blood sugar levels after meals. Signup and view all the answers

What foods are good sources of starch?

Good sources of starch include wheat, rice, corn, and potatoes, as well as products made from them like bread and pasta. Signup and view all the answers

What foods are considered complete proteins?

Examples of complete proteins include whole grain bread with peanut butter, rice and beans, quinoa, and hummus. Signup and view all the answers

What distinguishes incomplete proteins from complete proteins?

Incomplete proteins contain some, but not all, of the essential amino acids. Signup and view all the answers

How many essential amino acids must be obtained from the diet?

There are 9 essential amino acids that must be obtained from our diet. Signup and view all the answers

What role do amino acids play in the body?

Amino acids serve as building blocks of proteins, providing structure and aiding in nutrient transport, organ building, and tissue repair. Signup and view all the answers

What dietary strategies can help lower the chance of muscle pain?

Hydration, good electrolyte balance, a recovery meal after training, and stretching at the end of the day can help lower muscle pain. Signup and view all the answers

What is gluten, and why is it significant for those with Coeliac disease?

Gluten is a group of proteins found in wheat, and individuals with Coeliac disease are intolerant to gliadin, one of its components. Signup and view all the answers

What are the benefits of whey protein?

Whey protein is high in essential fatty acids and branched chain amino acids, aiding in lean tissue maintenance and boosting fat-burning. Signup and view all the answers

What are the three main functions of fats in the body?

Fats provide energy, contribute to cell structure, and form a protective coating around nerve cells. Signup and view all the answers

What percentage of daily dietary requirements should carbohydrates ideally comprise?

Carbohydrates should make up between 50-60 percent of daily requirements. Signup and view all the answers

What is the recommended timing for consuming carbohydrates before training?

The last meal rich in carbohydrates should be consumed 1-2 hours before training. Signup and view all the answers

How much fluid is recommended to drink 10 minutes before training?

It is recommended to drink 150-200 ml of water or an isotonic drink. Signup and view all the answers

What type of meal should be consumed after heavy training to aid recovery?

A recovery meal that includes protein should be consumed after heavy training. Signup and view all the answers

What should be consumed within 30 minutes after training for optimal recovery?

Protein in combination with carbohydrates should be consumed within 30 minutes after training. Signup and view all the answers

What role does the vagus nerve play in digestion?

The vagus nerve regulates the speed of digestion and transmits signals from the gut to the brain. Signup and view all the answers

What digestive issues can arise from a damaged vagus nerve?

Low stomach acid levels and low enzyme production can occur, leading to ineffective digestion. Signup and view all the answers

What are the main components recommended for a balanced lunch?

Lunch should include a combination of carbohydrates, proteins, vegetables, and healthy fats. Signup and view all the answers

What role does insulin play in glucose metabolism?

Insulin facilitates the uptake of glucose into cells and prevents the utilization of fat as an energy source. Signup and view all the answers

What is a primary distinction between Type 1 and Type 2 diabetes?

Type 1 diabetes is caused by an autoimmune attack on insulin-producing cells, while Type 2 diabetes is characterized by insufficient insulin production. Signup and view all the answers

How do calories differ in their energy yield between carbohydrates, proteins, and fats?

Carbohydrates and proteins yield 4 calories per gram, while fats yield 9 calories per gram. Signup and view all the answers

What influence does physical activity have on daily calorie needs?

Increased physical activity raises calorie needs to maintain weight or achieve weight loss/gain goals. Signup and view all the answers

What is the daily calorie requirement for an average male aged 19-50 years?

An average male aged 19-50 years needs 2500 to 2900 calories per day. Signup and view all the answers

What occurs in the absence of insulin regarding energy sources?

In the absence of insulin, glucose is not taken up by cells, leading the body to use fat as an alternative energy source. Signup and view all the answers

How can changes in diet and activity influence Type 2 diabetes?

Modifying diet and increasing physical activity can improve insulin sensitivity and may help manage Type 2 diabetes. Signup and view all the answers

What is the estimated calorie requirement for female dancers during heavy training?

Female dancers require approximately 45-50 calories per kilogram of body weight during heavy training. Signup and view all the answers

What role do antioxidants play in the body?

Antioxidants protect the body from free radicals, which are responsible for aging. Signup and view all the answers

Why are fat-soluble vitamins important and which vitamins fall under this category?

Fat-soluble vitamins A, D, E, and K need to be consumed with fat for optimal absorption. Signup and view all the answers

List one source of vitamin A and its importance in the body.

Carrots are a source of vitamin A, which is important for good vision and boosting immune function. Signup and view all the answers

How does vitamin D contribute to bone health?

Vitamin D regulates the absorption and use of calcium, helping to keep bones and teeth strong. Signup and view all the answers

Identify a function of vitamin E.

Vitamin E protects red blood cells and acts as an antioxidant. Signup and view all the answers

What are the consequences of insufficient iron intake?

Insufficient iron can lead to a lack of energy and stamina. Signup and view all the answers

Explain the role of zinc in the body.

Zinc maintains a sense of smell, supports the immune system, and aids in protein synthesis. Signup and view all the answers

Why are essential minerals important for overall health?

Essential minerals are vital for building strong bones, controlling bodily fluids, and converting food into energy. Signup and view all the answers

What are the main role and benefits of omega-3 fatty acids in the body?

Omega-3 fatty acids help reduce inflammation, support mental health, and promote good skin and hair. Signup and view all the answers

Where can omega-6 fatty acids be primarily found in our diet?

Omega-6 fatty acids are primarily found in corn oil, soybean oil, poultry, and red meat. Signup and view all the answers

What is the significance of omega-9 fatty acids regarding heart health?

Omega-9 fatty acids increase HDL cholesterol and decrease LDL cholesterol, offering protection against heart disease. Signup and view all the answers

Identify two sources of saturated fat and their health risks.

Saturated fats are found in red meat and butter, and they raise total blood cholesterol levels, increasing the risk of cardiovascular disease. Signup and view all the answers

What is trans fat, and why is it considered harmful?

Trans fat is a solid form of fluid plant oil that increases unhealthy LDL cholesterol and lowers healthy HDL cholesterol. Signup and view all the answers

What is the difference between good cholesterol and bad cholesterol?

Good cholesterol (HDL) helps remove excess cholesterol from the bloodstream, while bad cholesterol (LDL) can lead to plaque buildup in the arteries. Signup and view all the answers

How does cholesterol function in the body, despite not being a fat?

Cholesterol is a fat-like substance necessary for building cells and producing certain hormones in the body. Signup and view all the answers

List two food sources of omega-3 fatty acids along with their respective recommendations.

Fatty fish like salmon and walnuts are good sources of omega-3s, recommended as 2-3 servings a week or through supplements. Signup and view all the answers

Study Notes

Summary Nutrition Year 2

Glycogen: Storage form of glucose in humans, fungi, bacteria, and animals. Stored in the liver and muscles for future energy. Plants store glucose as starch.
Fiber: Undigested, unabsorbed carbohydrate in the diet. Increases stool weight, resists human digestive enzymes. Two types:
- Soluble fiber: Dissolves in water, forms a gel-like substance. Helps lower blood cholesterol and glucose levels. Found in oats, peas, beans, apples, citrus, carrots, and barley.
- Insoluble fiber: Doesn't dissolve in water. Promotes material movement through the digestive system, increasing stool bulk. Helps prevent/relieve constipation. Found in whole-wheat flour, wheat bran, nuts, beans, cauliflower, green beans, and potatoes.
Carbohydrates: Provide energy for body functions. About 4 calories per gram. Includes:
- Sugar: Simple carbohydrates.
- Starch: Complex carbohydrate, primary energy storage for plants. Found in wheat, rice, and corn.
Excess Sugar: Stored in muscles and the liver (as glycogen) or as fat.
Monosaccharides: Simplest form of carbohydrates (e.g., glucose, fructose, galactose).
Disaccharides: Two monosaccharides joined together (e.g., sucrose, lactose, maltose).
Polysaccharides: Complex carbohydrates made of many monosaccharide units (e.g., starch, glycogen, cellulose, chitin).
Mitochondria: Organelle in body cells that generates energy (ATP).
ATP (Adenosine Triphosphate): Chemical substance that body cells use to store/release energy, produced in mitochondria. Vitamin C is needed with ATP production.
Insulin: Hormone that regulates energy use from food (especially glucose), produced in the pancreas.
Diabetes 1: The immune system attacks insulin-producing cells in the pancreas, thus requiring daily insulin intake.
Diabetes 2: Not enough insulin production; lifestyle, age often play a role in development/ management.
Metabolic Pathway (Digestive Tract): Digestion starts in the mouth and ends at the anus. Includes: Mouth, pharynx, esophagus, stomach, small intestine, large intestine, rectum, anus.
Measuring Energy in Food: Energy measured in calories (Cal or kilocalories). Carbohydrates and proteins are 4 calories per gram, and fat 9 calories per gram.
Daily Calorie Needs: Varies based on size, activity level, and if trying to gain/lose weight.
Food before/after training: Recommendations for pre/post workout meals and fluids.
Vagus Nerve: Plays a role in digestion speed, transmitting signals between the gut and brain.
Glycemic Index: Measures how quickly carbohydrates are absorbed into the blood. High GI carbs are absorbed quickly, and low GI carbs are absorbed slowly.
Proteins: Building blocks of body tissues, comprised of amino acids.
- Complete proteins: Contain all essential amino acids (e.g., meat, fish, milk, eggs, soy).
- Incomplete proteins: Lack one or more essential amino acids (e.g., grains, nuts, beans).
Fats: Important for bodily functions, insulation, and energy storage; composed of fatty acids, including:
- Unsaturated fats: Healthy fats, (Mono)unsaturated fats have (1 or more) carbon bonds.
- Saturated fats: Less healthy fats .
- Trans fats: Processed fats.
Omega-3 fatty acids: Essential fatty acids, important for reducing inflammation. Healthy fats (e.g., salmon, walnuts, spinach, eggs).
Omega-6 fatty acids: Essential fatty acids but should be consumed in moderation, as too much can stimulate inflammation.
Omega-9 fatty acids: Non-essential fatty acids that play a protective role against heart disease.
Cholesterol: Fat-like substance important for cell function and hormone production. Good(HDL) cholesterol and bad(LDL) cholesterol ratio should ideally be 5:1.
Vitamins: Organic compounds needed in small amounts for bodily functions. Types:
- Water-soluble vitamins: Dissolve in water (e.g., vitamin C, B vitamins).
- Fat-soluble vitamins: Dissolve in fat (e.g., vitamins A, D, E, K).
Minerals: Inorganic compounds needed for bodily functions (e.g., calcium, magnesium, iron, zinc).

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Description

This quiz covers key concepts in nutrition studied in Year 2, including the role of glycogen, types of fiber, and carbohydrates. Focus on their functions, sources, and impacts on health. Test your understanding of how these macronutrients support the body's energy and digestive processes.