Unit 1.1.5 #2

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  • Unit 1.1.5 #2
    • Carbohydrates
      • Simple: Fruit and confectionary
      • Complex: Potatoes, brown rice/bread and bananas. 50% of diet.
      • Stored in the liver and muscles and glycogen.
      • Energy for exercise should come from complex because it releases slower and lasts longer.
    • Fats
      • 30% of diet as a combination of poly-unsaturated, saturated, and mono-saturated fatty acids.
      • Milk, cheese, oils, fatty meats
      • Stored energy released slowly when there is a lack of carbohydrates.
      • Increase size and weight of body.
    • Proteins
      • Animal protein: Meat, poultry, fish, milk, cheese, yoghurt
      • Vegetarian protein: Lentils, peas, beans, cereals, bread, rice
      • Helps build muscle and repair tissue.
    • Vitamins
      • A) Cheese, egg yolk, liver and carrots
        • Helps to prevent night-blindness.
      • B1) Whole grains, nuts, meat
        • Needed to release carbohydrates.
      • C) Fruit and vegetables
        • Helps with healing, fighting infection, maintenance of bones and teeth.
      • D) Milk, fish, liver, eggs, and sunshine
        • Needed for the absorption of calcium.
      • E) Vegetable oil and wholemeal bread
        • Growth and development.
    • Minerals
      • Calcium: Dairy and cereals
        • Helps bone growth and strength.
      • Iron: Liver and green vegetables
        • Helps production of red blood cells and how heamoglobin carries oxygen.
    • Fibre
      • Insoluble:Whole-grain cereal
        • Helps food pass through the digestive system.
      • Soluble: Fruit and vegetables
        • Helps to reduce cholestrol.
    • Water
      • Provides oxygen, nutrients when exercising, helps with heat control and removal
      • Keeps you hydrated through exercise


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