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Definition
Glyceamic index is a system that ranks foods on a scale from 1 -100 in account to what effect they have on blood-sugar levels. High GI foods have high blood sugar levels and therefore low GI foods have lower blood sugar levels. High GI foods are rapidly broken down giving a us a quick energy boost followed by increase hunger after (that's bad). Low GI foods are slowly broken down giving us a more gradual but longer energy boost and won't give a us a bad rise in blood sugar levels followed by a rapid low (High GI foods do this. Low GI foods will also leave us fuller for longer! |
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How much fat and sugar should you consume |
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Definition
Fat (40-80) : GO for 50 grams Sugar : Limit of 90 grams |
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How much KJs do you burn for these activities?
Walking (3.5KM/H) Watching TV Walking at (7.5km'/h) Walking at (5km/h) Cycling at 10km/h Cycling at 20km/h Jogging at 9km/h Jogging at 11.6km/h |
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Definition
Walking (3.5KM/H) - 1000 kj/h Watching TV - 378 kj/h Walking at (7.5km'/h) - 1800kj/h Walking at (5km/h) - 1300kj/h Cycling at 10km/h - 1000 Cycling at 20km/h - 1000 Jogging at 9km/h - 3000 Jogging at 11.6km/h - 3800 |
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Definition
Refers to a balance between energy input (kJ) and energy output (living and exercising). |
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When less food (energy) is consumed than exercise performed, the body converts body fat to energy and weight decreases. This is called Negative Energy Balance. |
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When more food (energy) is consumed than exercise performed, the extra energy is stored as body fat and weight increases. This is called Positive Energy Balance. |
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Weight (kg) ----------- Height(m)(squared) |
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18.5-24.9 healthy 25-29.9 - Overweight Over 30 - Obese Under 18.5 - Underweight |
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Definition
Multigrain bread Weet Bix Fruit Vegetables Low Fat Diary All Bran Rice |
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Examples of High GI foods |
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Definition
White bread Potato Museli Bars Lollies Wholemeal Bred Cornflakes |
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When do you eat High GI foods |
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Definition
After you exercise so you immediately as energised if you are all drained. |
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When do you eat low GI foods |
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Definition
Before you exercise so you have a gradual amount of energy that is sustained throughout your endurance event. |
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Process of Carbohydrate Digestion |
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Definition
CHO are broken down by complex chemical reactions to provide gluocse for the body to use as energy |
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High GI foods are often bad, why? |
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Definition
They are bad because the blood glucose levels keep flucuating making you want want to eat more bad High GI foods that often supply bad nutrition. |
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Term
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Definition
Low Gi foods are slowly broken down so they release energy from the food (kj) slower to get you a gradual source of energy. High Gi are rapidly broken down so they release energy quickly and you get a quick boost and require much more energy after that for sustainance of your body. |
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Definition
Doesn't account for muscles mas |
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Amount of Kj in one kilo of:
fat carbs protein alcohol water |
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Definition
fat - 37kj carbs - 16 kj protein - 17kj alcohol - 29kj water - 0kj |
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Term
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Definition
Saturated fats (bad) Poly/Mono unsaturated fat - good Trans fat (bad) Cholestrol (bad) clogs up airways |
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