Diet and Nutrition

What are the 2 types of carbohydrates?
Simple and complex
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What a simple carbohydrate?
Easily digested by the body, found in fruits and processed foods with added refined sugar
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What is a complex carbohydrate?
Take longer for body to digest, found in bread, pasta and most plant-based foods
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What is a glycaemic index?
Ranks carbohydrates according to their effect on blood glucose levels
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What does a lower glycaemic index mean?
Slower release of glucose, eaten 3-4 hours before exercise, includes beans on toast
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What does a higher glycaemic index mean?
Fast release of glucose, consumed 1-2 hours before exercise, includes cereal bars and fruit smoothies
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What do saturated fats cause?
Weight gain which can affect stamina, flexibility, and can also lead to CHD and diabetes
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What is cholesterol?
Type of fat found in the blood, carried by blood as LDL and HDL.
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What are trans-fats?
Type of unsaturated fat, found in meat and dairy products
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Why can't fats be used for high intensity exercise?
Oxygen is limited in high intensity exercise, but oxygen is needed for fats to be broken down and used
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What is a protein?
A combination of amino acids, and are important for muscle growth and repair and to make enzymes
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What are the 2 types of vitamins?
Fat soluble A,D,E,K and water soluble B and C
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Where are fat-soluble vitamins found?
Fatty foods, milk, dairy and oily fish
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Where are water-soluble vitamins found?
Fruit, veg and dairy
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Where are minerals found?
Meat, fish, dairy, cereal, veg, fruit and nuts
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Where are fibres found?
Wholemeal pasta and bread, potatoes, nuts, seeds, fruit and veg
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What does fibre do?
Slows down the time it takes the body to break down food which results in slower and more sustained release of energy.
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What are the effects of dehydration?
Increased blood viscosity, reduced sweating, muscle fatigue, decreased reaction time and decision making
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Other cards in this set

Card 2

Front

What a simple carbohydrate?

Back

Easily digested by the body, found in fruits and processed foods with added refined sugar

Card 3

Front

What is a complex carbohydrate?

Back

Preview of the front of card 3

Card 4

Front

What is a glycaemic index?

Back

Preview of the front of card 4

Card 5

Front

What does a lower glycaemic index mean?

Back

Preview of the front of card 5
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