macronutrients

• uses of proteins

  growth

  repair

  maintenance

  secondary source of energy
• High biological value (HBV) proteins

  • Have all the essential amino acids that humans need.
  • Mostly located in animal sources (like chicken, salmon etc.)
  • Soya beans also contain HBV proteins.
• Low biological value (LBV) proteins

  • Don't contain all the essential amino acids that humans need.
  • Only located in plant-based foods.
  • E.g. cereals, pulses, nuts etc.
• Soya beans

  • HBV source of protein.
  • Plant-based.
  • Used to produce soya milk, soy flour and tofu.
  • Cannot be eaten raw (cooking removes toxic elements).
• Mycoprotein

  • Made by combining a fungus with egg white.
  • Can make a vegan version of mycoprotein by using potato-starch.
  • Sold in chunks, fillets or mince form.
• Textured vegetable protein (TVP)

  • Soya flour (ground soya beans) is used to make TVP.
  • Soya flour can be used in dough. When it's baked, it's texture is like meat. It can be used in chilis and casseroles.
• • Estimates of the levels of nutrients people need in their diets.
  • Average male - 55g daily.
  • Average female - 45g daily.
  • But these are only estimates and, in reality, needs vary:
  • Pregnant women - need around 6g more protein to support the baby's growth.
  • Growing children and adolescents - need more protein than their size and body mass suggest.
• too much protein - strains liver and kidneys
• too little protein - slowed growth, poor digestion, hair loss, malfunctioning immune system, diseases like oedema and kwashiorkor
• fats

  • Government guidelines - less than 35% of our daily food energy intake.
  • Less than 11% should come from saturated fat.
  • Average adult - around 70g of fat per day.
  • No more than 20g of this should be saturated fat.
• too much fat - causes heart disease, stroke, diabetes, cancer, and obesity
• too little fat - less insulation, vitamin deficiency
• too much carbohydrate - weight gain, tooth decay, high blood sugar (diabetes)
• too little carbohydrate - low blood sugar, lack of energy, muscle weakness
• • There are 2 types: monosaccharides (basic sugar molecule) and disaccharides (two monosaccharides).
  • Glucose and fructose are monosaccharides. Sucrose is a disaccharide.
  • Simple carbohydrates can be digested quickly. This rapidly raises blood sugar levels and causes a short energy burst.
• The glycaemic index, known as the GI index, ranks different carbohydrates according to how quickly they alter blood sugar levels.