This document provides information about nutrition and diet analysis, including macronutrients, micronutrients, calorie expenditure, and calculating energy needs. It discusses qualitative and quantitative diet analysis, classifying foods and analyzing nutrients. Macronutrients discussed are carbohydrates, fats, and proteins. Micronutrients covered are vitamins and minerals. Basal metabolic rate and physical activity expenditure are explained for calculating total calorie needs. Guidelines are provided for determining ideal weight and macronutrient percentages. Recommended daily intakes and evaluating nutritional status are also summarized.
This document discusses diet analysis and energy expenditure. It defines a diet as the quantity and types of foods consumed daily. Foods contain nutrients including macronutrients like carbohydrates, fats, and proteins and micronutrients like vitamins and minerals. The basal metabolic rate is the basic energy used at rest, calculated using factors like weight, height, age, and gender. Daily activities are divided into levels of sedentary to hard work, with varying calorie expenditures. Sport activities also use different amounts of calories per hour depending on the sport. The total energy spent is the sum of basal rate and physical activity from daily life and sports. The document will present conclusions from a personal weekly diet survey in the next mobility
1. The body stores energy as carbohydrates, proteins, and fats. Carbohydrates and proteins provide 4 Calories of energy per gram, while fats provide 9 Calories of energy per gram.
2. When 180 grams of glucose are converted to CO2 and H2O, 672 Calories of energy are released. Glucose provides 4 Calories of energy per gram.
3. The two fatty acids the body cannot synthesize and must obtain from food are omega-3 alpha-linolenic acid and omega-6 linoleic acid.
The document summarizes the six major nutrients: carbohydrates, fat, protein, vitamins, minerals, and water. Carbohydrates are divided into sugars and starches, and provide the body with energy. Fats are categorized as saturated, unsaturated, and trans fats, with unsaturated fats like olive oil being healthier options. Proteins from animal sources are complete while plant proteins are incomplete. Vitamins are essential for regulating bodily processes and are divided into fat-soluble and water-soluble groups. Minerals are inorganic and obtained from foods to support bone, muscle, and nerve function. Finally, water is necessary to carry nutrients and remove waste, controlling temperature and fluid balance.
1. The document discusses nutrition and the human digestive system. It explains that living things need food to survive and that food contains carbohydrates, proteins, fats, vitamins, minerals, fiber, and water.
2. It describes the different parts of the digestive system and their functions, including the mouth, esophagus, stomach, small intestine, large intestine, rectum, and anus. The digestive system breaks down food into smaller molecules that can be absorbed and used by the body.
3. Nutrients like carbohydrates, proteins, and fats are broken down through both physical and chemical digestion involving enzymes in the saliva, stomach, pancreas and intestines. This document provides a detailed
As people age, their metabolism slows as they lose muscle mass. This causes them to gain weight if their calorie intake and activity levels remain the same. A healthy diet consists of grains, vegetables, fruits, dairy, and protein in recommended amounts according to the food guide pyramid. Regular exercise, including 30 minutes per day of cardio and strength training, is important for heart and bone health. Vitamins and minerals are essential nutrients obtained through foods or supplements. Nutritional and exercise needs change throughout life as the body grows and ages.
Food science is the study of foods, including their chemical composition, physical properties, and microbiology. It also examines transformations foods undergo during processing, storage, and cooking. The major branches of food science include food technology, chemistry, microbiology, engineering, and processing. Food provides nutrients like proteins, carbohydrates, fats, vitamins, minerals, and water that are essential to human health. Food quality is determined by criteria like nutrition, palatability, safety, digestibility, and cost. Food scientists seek to understand these factors and apply them to improve foods.
Macronutrients provide energy and are essential for growth and maintenance of the body. The document discusses the three main macronutrients - carbohydrates, proteins, and fats. Carbohydrates are divided into simple and complex categories, with simple carbs like sugars providing quick energy and complex carbs like whole grains being more filling and nutritious. Proteins are essential building blocks and energy sources, with animal products providing complete proteins and plant sources providing complementary proteins when combined. Fats serve various functions in the body and are classified based on their structure.
This document discusses human nutrition and the systems involved. It defines nutrition as the processes by which the body obtains nutrients from food and transports them through the body. The digestive, respiratory, circulatory, and excretory systems are involved in nutrition. Nutrients include organic substances like carbohydrates, lipids, proteins, and vitamins, as well as inorganic minerals and water. A balanced diet provides energy and regulates the body's functions. Special diets and food preservation methods help ensure proper nutrition.
This document discusses diet analysis and energy expenditure. It defines a diet as the quantity and types of foods consumed daily. Foods contain nutrients including macronutrients like carbohydrates, fats, and proteins and micronutrients like vitamins and minerals. The basal metabolic rate is the basic energy used at rest, calculated using factors like weight, height, age, and gender. Daily activities are divided into levels of sedentary to hard work, with varying calorie expenditures. Sport activities also use different amounts of calories per hour depending on the sport. The total energy spent is the sum of basal rate and physical activity from daily life and sports. The document will present conclusions from a personal weekly diet survey in the next mobility
1. The body stores energy as carbohydrates, proteins, and fats. Carbohydrates and proteins provide 4 Calories of energy per gram, while fats provide 9 Calories of energy per gram.
2. When 180 grams of glucose are converted to CO2 and H2O, 672 Calories of energy are released. Glucose provides 4 Calories of energy per gram.
3. The two fatty acids the body cannot synthesize and must obtain from food are omega-3 alpha-linolenic acid and omega-6 linoleic acid.
The document summarizes the six major nutrients: carbohydrates, fat, protein, vitamins, minerals, and water. Carbohydrates are divided into sugars and starches, and provide the body with energy. Fats are categorized as saturated, unsaturated, and trans fats, with unsaturated fats like olive oil being healthier options. Proteins from animal sources are complete while plant proteins are incomplete. Vitamins are essential for regulating bodily processes and are divided into fat-soluble and water-soluble groups. Minerals are inorganic and obtained from foods to support bone, muscle, and nerve function. Finally, water is necessary to carry nutrients and remove waste, controlling temperature and fluid balance.
1. The document discusses nutrition and the human digestive system. It explains that living things need food to survive and that food contains carbohydrates, proteins, fats, vitamins, minerals, fiber, and water.
2. It describes the different parts of the digestive system and their functions, including the mouth, esophagus, stomach, small intestine, large intestine, rectum, and anus. The digestive system breaks down food into smaller molecules that can be absorbed and used by the body.
3. Nutrients like carbohydrates, proteins, and fats are broken down through both physical and chemical digestion involving enzymes in the saliva, stomach, pancreas and intestines. This document provides a detailed
As people age, their metabolism slows as they lose muscle mass. This causes them to gain weight if their calorie intake and activity levels remain the same. A healthy diet consists of grains, vegetables, fruits, dairy, and protein in recommended amounts according to the food guide pyramid. Regular exercise, including 30 minutes per day of cardio and strength training, is important for heart and bone health. Vitamins and minerals are essential nutrients obtained through foods or supplements. Nutritional and exercise needs change throughout life as the body grows and ages.
Food science is the study of foods, including their chemical composition, physical properties, and microbiology. It also examines transformations foods undergo during processing, storage, and cooking. The major branches of food science include food technology, chemistry, microbiology, engineering, and processing. Food provides nutrients like proteins, carbohydrates, fats, vitamins, minerals, and water that are essential to human health. Food quality is determined by criteria like nutrition, palatability, safety, digestibility, and cost. Food scientists seek to understand these factors and apply them to improve foods.
Macronutrients provide energy and are essential for growth and maintenance of the body. The document discusses the three main macronutrients - carbohydrates, proteins, and fats. Carbohydrates are divided into simple and complex categories, with simple carbs like sugars providing quick energy and complex carbs like whole grains being more filling and nutritious. Proteins are essential building blocks and energy sources, with animal products providing complete proteins and plant sources providing complementary proteins when combined. Fats serve various functions in the body and are classified based on their structure.
This document discusses human nutrition and the systems involved. It defines nutrition as the processes by which the body obtains nutrients from food and transports them through the body. The digestive, respiratory, circulatory, and excretory systems are involved in nutrition. Nutrients include organic substances like carbohydrates, lipids, proteins, and vitamins, as well as inorganic minerals and water. A balanced diet provides energy and regulates the body's functions. Special diets and food preservation methods help ensure proper nutrition.
Composition of food and proximate analysiskhehkesha
The document discusses the chemical composition of food. It states that the major chemical substances found in food are carbohydrates, fats, proteins, water, vitamins, and minerals. Carbohydrates include sugars like glucose, fructose, and galactose, as well as starches. Fats are made up of triglycerides containing fatty acids. Proteins are composed of amino acids. Water and minerals also make up a significant portion of foods. Vitamins are essential nutrients that must be obtained through diet.
This document discusses nutrition, dietetics, and protein. It defines nutrition as the science of food and its relationship to health. Dietetics is defined as the practical application of nutritional principles, including meal planning for healthy and sick individuals. The document then classifies foods by origin (animal or vegetable), chemical composition (proteins, fats, carbohydrates, vitamins, minerals), and predominant function (body building, energy giving, protective). Several pages are devoted to discussing protein in detail, including essential and non-essential amino acids, sources of protein, and assessing the nutritive value of proteins. The protein requirement for different groups is also outlined.
Food provides nutrients that the body needs for energy, growth, and maintenance. There are six major nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, fats and proteins provide energy, while vitamins and minerals aid chemical reactions and help regulate body functions. A balanced diet with varieties of foods containing these nutrients is necessary for health and well-being. Deficiencies in essential nutrients can lead to diseases, while excess calories can result in obesity.
This document provides information about the human digestive system and nutrition. It defines the major parts of the digestive system and their functions. It also explains the three main types of nutrients - carbohydrates, lipids (fats), and proteins. For each nutrient, it identifies food sources and describes the digestion process. Additionally, it distinguishes between good and bad types of each nutrient and provides examples. The document aims to educate about nutrition and how the body breaks down and uses different foods.
This document discusses nutrition and the classes of food. It begins by outlining the importance of food for providing energy, growth, and protecting the body. It then defines the seven major classes of food: carbohydrates, proteins, fats, vitamins, minerals, water, and fiber. Each class is described in terms of its chemical composition, sources, functions in the body, and effects of deficiencies. The document stresses the importance of a balanced diet containing all food classes in appropriate proportions for health and preventing diseases.
Nutrients can be classified in several ways, including by their chemical nature, function, essentiality, concentration, and origin. The main classifications by chemical nature are carbohydrates, proteins, fats, minerals, vitamins, dietary fiber, and water. Carbohydrates, proteins, and fats provide energy and build body tissues, while vitamins and minerals regulate body processes. Nutrients can also be classified as essential or nonessential based on whether the body requires them from food sources. Classification by concentration includes macronutrients needed in large amounts and micronutrients required in small amounts.
This document provides an introduction to nutrition and proteins. It defines nutrition as the science of food and its relationship to health. Nutrients include proteins, carbohydrates, fats, vitamins and minerals. Proteins are composed of amino acids and are important for growth, tissue repair, enzyme production and other bodily functions. Common sources of protein include foods from animals like meat and dairy, and plants like pulses, cereals and nuts. The document also outlines protein and nutrient requirements for different age groups and discusses protein metabolism and deficiency diseases.
This presentation includes all the general introduction on what is food, its main functions, its classifications. Foods can generally be classified according to different basis like on nutritive value, ease of spoilage, on origin, on acidity etc.
Unit 1 (introduction to food nutrition & dietDhaka Gaurav
Introduction to Nutrition & Diet
About Calories & Balance Diet
Daily Caloric Requirements for different age of groups
Food Groups & their Roles in balance diet.
This document defines basic nutrition concepts including nutrition, food, nutrients, and nutritional status. It classifies nutrients according to function, chemical nature, essentiality, and concentration. The six major nutrients are proteins, carbohydrates, fats, minerals, vitamins, and water. Nutritional status can be optimum, undernutrition due to lack of nutrients, or overnutrition due to excessive nutrients leading to harmful effects like obesity. Malnutrition is caused by a faulty diet as the primary factor or secondary factors that interfere with nutrient digestion, metabolism, or excretion.
This document discusses nutrition and the classification of foods. It defines nutrition as the science of food and its relationship to health. Foods are classified by their origin, chemical composition, predominant function, and nutritive value. The major nutrients - proteins, fats, carbohydrates, vitamins, and minerals - are described along with their functions, sources, and requirements. Protein, fat, and carbohydrate sources and the assessment of protein nutrition status are outlined.
Nutritional Biochemistry focuses on carbohydrates and proteins. Carbohydrates are composed of carbon, hydrogen, and oxygen and serve as short-term energy storage. Their digestion in fish involves breakdown by enzymes in the mouth, stomach, pancreas, and intestine. Factors like fish species and age affect carbohydrate digestibility. Proteins are composed of amino acids and are essential for growth, reproduction, and tissue repair. Good protein sources for fish include fish meal, soybean, and insects. Protein digestion occurs via enzymes in the mouth, stomach, pancreas, and bloodstream. The document provides information on nutrient requirements, sources, and digestion processes in fish.
Food can be classified in several ways:
1) By chemical properties into carbohydrates, proteins, fats, vitamins, minerals, and water.
2) By function into energy-giving foods like rice and potatoes, body-building foods like meat and eggs, and protective foods like fruits and vegetables.
3) By quantity needed into macronutrients like proteins, carbohydrates, and fats needed in large amounts daily, and micronutrients like vitamins and minerals needed in small amounts.
Food science food,nutrition,nutrients and healthNugurusaichandan
This document provides an overview of key concepts in food science, including definitions of food, nutrients, nutrition and health. It classifies nutrients as macro nutrients like carbohydrates, proteins and fats which provide energy, or micro nutrients like vitamins and minerals which are needed in smaller amounts. Macro nutrients also include fiber and water. The document discusses the roles of major macro and micro nutrients in the body. It defines health and malnutrition, noting the importance of a balanced diet for good health. Finally, it describes nutritional classifications of foods as energy yielding, protective or body building based on their nutrient compositions.
B.sc. biochemistry sem 1 introduction to biochemistry unit 3.2 nutritional bi...Rai University
This document provides an introduction to biochemistry and nutrition. It defines key terms like nutrients and discusses the classification of foods by origin, chemical composition, and predominant function. The major macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins, minerals) are described in detail including their sources, functions, deficiency symptoms, and dietary recommendations. Common foods like cereals are analyzed for their nutritional profiles and contributions. The document concludes with definitions of malnutrition and its impacts on global health.
Nutrition is the study of how the body uses food for energy, growth, maintenance, and functioning. There are six classes of nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, proteins, and fats supply calories and are the body's primary sources of energy, while vitamins, minerals, and water perform essential non-energy functions. A balanced diet should include appropriate amounts of each nutrient class to fuel physical activity, support growth and development, and promote overall health and wellness.
Social pharmacy unit 3rd Nutrition and Health PART - 1Sumit Tiwari
Basics of nutrition – Macronutrients and Micronutrients
Importance of water and fibres in diet (1)
Balanced diet, Malnutrition, nutrition deficiency diseases,
ill effects of junk foods, calorific and nutritive values of
various foods, fortification of food (3)
Introduction to food safety, adulteration of foods, effects
of artificial ripening, use of pesticides, genetically
modified foods (1)
Dietary supplements
nutraceuticals,
food supplements
– indications, benefits, Drug-Food Interactions
1) Autotrophs like plants can produce their own food, while heterotrophs like animals depend on other organisms for food.
2) A balanced diet consists of carbohydrates, proteins, fats, vitamins, and minerals in proper proportions.
3) Carbohydrates provide energy, proteins help repair the body, and fats maintain body temperature and provide backup energy. Common food sources of each are also listed.
Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease.
Nutritionists use ideas from molecular biology, biochemistry, and genetics to understand how nutrients affect the human body.
The Indian Dental Academy is the Leader in continuing dental education , training dentists in all aspects of dentistry and
offering a wide range of dental certified courses in different formats.for more details please visit
www.indiandentalacademy.com
The document provides 7 tips for healthy and happy living. The tips include: avoiding junk food and practicing exercise; eating breakfast for energy; having a light dinner to let the body rest at night; getting enough sleep so the body can rest and relax; getting a good night's sleep to focus during the day; avoiding smoking to keep the body smoke-free; and protecting from the sun with sunblock, hat, and sunglasses. The final tip is to take care of ears by not listening to loud music and wearing earplugs at concerts.
Composition of food and proximate analysiskhehkesha
The document discusses the chemical composition of food. It states that the major chemical substances found in food are carbohydrates, fats, proteins, water, vitamins, and minerals. Carbohydrates include sugars like glucose, fructose, and galactose, as well as starches. Fats are made up of triglycerides containing fatty acids. Proteins are composed of amino acids. Water and minerals also make up a significant portion of foods. Vitamins are essential nutrients that must be obtained through diet.
This document discusses nutrition, dietetics, and protein. It defines nutrition as the science of food and its relationship to health. Dietetics is defined as the practical application of nutritional principles, including meal planning for healthy and sick individuals. The document then classifies foods by origin (animal or vegetable), chemical composition (proteins, fats, carbohydrates, vitamins, minerals), and predominant function (body building, energy giving, protective). Several pages are devoted to discussing protein in detail, including essential and non-essential amino acids, sources of protein, and assessing the nutritive value of proteins. The protein requirement for different groups is also outlined.
Food provides nutrients that the body needs for energy, growth, and maintenance. There are six major nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, fats and proteins provide energy, while vitamins and minerals aid chemical reactions and help regulate body functions. A balanced diet with varieties of foods containing these nutrients is necessary for health and well-being. Deficiencies in essential nutrients can lead to diseases, while excess calories can result in obesity.
This document provides information about the human digestive system and nutrition. It defines the major parts of the digestive system and their functions. It also explains the three main types of nutrients - carbohydrates, lipids (fats), and proteins. For each nutrient, it identifies food sources and describes the digestion process. Additionally, it distinguishes between good and bad types of each nutrient and provides examples. The document aims to educate about nutrition and how the body breaks down and uses different foods.
This document discusses nutrition and the classes of food. It begins by outlining the importance of food for providing energy, growth, and protecting the body. It then defines the seven major classes of food: carbohydrates, proteins, fats, vitamins, minerals, water, and fiber. Each class is described in terms of its chemical composition, sources, functions in the body, and effects of deficiencies. The document stresses the importance of a balanced diet containing all food classes in appropriate proportions for health and preventing diseases.
Nutrients can be classified in several ways, including by their chemical nature, function, essentiality, concentration, and origin. The main classifications by chemical nature are carbohydrates, proteins, fats, minerals, vitamins, dietary fiber, and water. Carbohydrates, proteins, and fats provide energy and build body tissues, while vitamins and minerals regulate body processes. Nutrients can also be classified as essential or nonessential based on whether the body requires them from food sources. Classification by concentration includes macronutrients needed in large amounts and micronutrients required in small amounts.
This document provides an introduction to nutrition and proteins. It defines nutrition as the science of food and its relationship to health. Nutrients include proteins, carbohydrates, fats, vitamins and minerals. Proteins are composed of amino acids and are important for growth, tissue repair, enzyme production and other bodily functions. Common sources of protein include foods from animals like meat and dairy, and plants like pulses, cereals and nuts. The document also outlines protein and nutrient requirements for different age groups and discusses protein metabolism and deficiency diseases.
This presentation includes all the general introduction on what is food, its main functions, its classifications. Foods can generally be classified according to different basis like on nutritive value, ease of spoilage, on origin, on acidity etc.
Unit 1 (introduction to food nutrition & dietDhaka Gaurav
Introduction to Nutrition & Diet
About Calories & Balance Diet
Daily Caloric Requirements for different age of groups
Food Groups & their Roles in balance diet.
This document defines basic nutrition concepts including nutrition, food, nutrients, and nutritional status. It classifies nutrients according to function, chemical nature, essentiality, and concentration. The six major nutrients are proteins, carbohydrates, fats, minerals, vitamins, and water. Nutritional status can be optimum, undernutrition due to lack of nutrients, or overnutrition due to excessive nutrients leading to harmful effects like obesity. Malnutrition is caused by a faulty diet as the primary factor or secondary factors that interfere with nutrient digestion, metabolism, or excretion.
This document discusses nutrition and the classification of foods. It defines nutrition as the science of food and its relationship to health. Foods are classified by their origin, chemical composition, predominant function, and nutritive value. The major nutrients - proteins, fats, carbohydrates, vitamins, and minerals - are described along with their functions, sources, and requirements. Protein, fat, and carbohydrate sources and the assessment of protein nutrition status are outlined.
Nutritional Biochemistry focuses on carbohydrates and proteins. Carbohydrates are composed of carbon, hydrogen, and oxygen and serve as short-term energy storage. Their digestion in fish involves breakdown by enzymes in the mouth, stomach, pancreas, and intestine. Factors like fish species and age affect carbohydrate digestibility. Proteins are composed of amino acids and are essential for growth, reproduction, and tissue repair. Good protein sources for fish include fish meal, soybean, and insects. Protein digestion occurs via enzymes in the mouth, stomach, pancreas, and bloodstream. The document provides information on nutrient requirements, sources, and digestion processes in fish.
Food can be classified in several ways:
1) By chemical properties into carbohydrates, proteins, fats, vitamins, minerals, and water.
2) By function into energy-giving foods like rice and potatoes, body-building foods like meat and eggs, and protective foods like fruits and vegetables.
3) By quantity needed into macronutrients like proteins, carbohydrates, and fats needed in large amounts daily, and micronutrients like vitamins and minerals needed in small amounts.
Food science food,nutrition,nutrients and healthNugurusaichandan
This document provides an overview of key concepts in food science, including definitions of food, nutrients, nutrition and health. It classifies nutrients as macro nutrients like carbohydrates, proteins and fats which provide energy, or micro nutrients like vitamins and minerals which are needed in smaller amounts. Macro nutrients also include fiber and water. The document discusses the roles of major macro and micro nutrients in the body. It defines health and malnutrition, noting the importance of a balanced diet for good health. Finally, it describes nutritional classifications of foods as energy yielding, protective or body building based on their nutrient compositions.
B.sc. biochemistry sem 1 introduction to biochemistry unit 3.2 nutritional bi...Rai University
This document provides an introduction to biochemistry and nutrition. It defines key terms like nutrients and discusses the classification of foods by origin, chemical composition, and predominant function. The major macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins, minerals) are described in detail including their sources, functions, deficiency symptoms, and dietary recommendations. Common foods like cereals are analyzed for their nutritional profiles and contributions. The document concludes with definitions of malnutrition and its impacts on global health.
Nutrition is the study of how the body uses food for energy, growth, maintenance, and functioning. There are six classes of nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, proteins, and fats supply calories and are the body's primary sources of energy, while vitamins, minerals, and water perform essential non-energy functions. A balanced diet should include appropriate amounts of each nutrient class to fuel physical activity, support growth and development, and promote overall health and wellness.
Social pharmacy unit 3rd Nutrition and Health PART - 1Sumit Tiwari
Basics of nutrition – Macronutrients and Micronutrients
Importance of water and fibres in diet (1)
Balanced diet, Malnutrition, nutrition deficiency diseases,
ill effects of junk foods, calorific and nutritive values of
various foods, fortification of food (3)
Introduction to food safety, adulteration of foods, effects
of artificial ripening, use of pesticides, genetically
modified foods (1)
Dietary supplements
nutraceuticals,
food supplements
– indications, benefits, Drug-Food Interactions
1) Autotrophs like plants can produce their own food, while heterotrophs like animals depend on other organisms for food.
2) A balanced diet consists of carbohydrates, proteins, fats, vitamins, and minerals in proper proportions.
3) Carbohydrates provide energy, proteins help repair the body, and fats maintain body temperature and provide backup energy. Common food sources of each are also listed.
Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease.
Nutritionists use ideas from molecular biology, biochemistry, and genetics to understand how nutrients affect the human body.
The Indian Dental Academy is the Leader in continuing dental education , training dentists in all aspects of dentistry and
offering a wide range of dental certified courses in different formats.for more details please visit
www.indiandentalacademy.com
The document provides 7 tips for healthy and happy living. The tips include: avoiding junk food and practicing exercise; eating breakfast for energy; having a light dinner to let the body rest at night; getting enough sleep so the body can rest and relax; getting a good night's sleep to focus during the day; avoiding smoking to keep the body smoke-free; and protecting from the sun with sunblock, hat, and sunglasses. The final tip is to take care of ears by not listening to loud music and wearing earplugs at concerts.
Συζητώντας το βιβλίο ΓΥΜΝΑΣΤΙΚΟΣ ΣΥΛΛΟΓΟΣ ΠΟΝΤΙΩΝ ΝΑΟΥΣΗΣ ΑΚΡΙΤΑΣ υπό το πρίσμα της κοινωνικής ιστορίας του Γιάννη Μπέτσα, Επίκουρου Καθηγητή του Πανεπιστημίου Δυτικής Μακεδονίας
The thyroid gland regulates basal metabolic rate, long-term stress, and response to cold through thyroid hormones. The thyroid contains follicles that produce thyroid hormones triiodothyronine (T3) and thyroxine (T4) from iodine and amino acid precursors in the blood. Hypothalamus stimulates the anterior pituitary to release thyroid stimulating hormone (TSH), which causes the thyroid to release T3 and T4. Disorders can result from low iodine intake leading to goiter, or lack of thyroid hormones in infancy causing cretinism. Hypothyroidism is characterized by reduced metabolic rate, fatigue, cold sensitivity, while hyperthyroidism increases metabolic rate and
NUTRITION AND HEALTH FOR NURSING STUDENTS.pptAnthonyMatu1
This document discusses nutrition and health. It begins by defining key nutrition terms like nutrients, balanced diet, malnutrition, and human nutrition. It then covers the importance of good nutrition, food classification including macronutrients and micronutrients, and sources and functions of proteins, carbohydrates, and fats. The document aims to demonstrate an understanding of the importance of nutrition for disease prevention and maintaining good health.
This document discusses nutrition and health. It defines key nutrition terms and classifications of nutrients including macronutrients like proteins, carbohydrates, and fats. It describes the importance of good nutrition for health, development, and disease prevention. Factors that influence nutritional needs like age, sex, and socioeconomic status are also outlined. The roles and sources of major nutrients are explained in detail.
This document discusses nutrition and sports nutrition. It covers the following key points in 3 sentences:
The document defines macro and micronutrients, with macronutrients including carbohydrates, proteins, fats, and water which are needed in large amounts, and micronutrients including vitamins and minerals needed in small amounts. It also discusses the importance of a balanced diet containing the proper amounts of nutrients and explains concepts like nutritive components, non-nutritive components, and the goals of nutrition as they relate to sports performance and recovery. The document provides information on developing a healthy weight and discusses pitfalls of dieting like extreme calorie reduction or nutrient restriction.
This document discusses nutrition and sports nutrition. It covers the following key points:
1. It defines a balanced diet as one containing the proper amounts of macronutrients like carbohydrates, proteins, fats, vitamins, minerals, and water.
2. It describes macronutrients and micronutrients, noting that macronutrients like carbs, proteins, and fats are needed in larger amounts, while micronutrients like vitamins and minerals are needed in smaller amounts.
3. It provides examples of food sources and functions of various nutrients important for athletes, including carbohydrates, proteins, fats, vitamins, and minerals. The document emphasizes the importance of a balanced
This document provides information about food and nutrition. It discusses the main nutrients found in food including carbohydrates, lipids, proteins, vitamins, minerals, and water. It explains that a balanced diet must provide these nutrients in adequate proportions to meet our energetic, structural, functional, and regulatory needs. Specific diets are mentioned like the Mediterranean diet, low cholesterol diets, and special diets for conditions like constipation. Food preservation methods are also outlined that help extend the shelf life of foods by preventing microbial growth and decomposition.
The document outlines the 7 essential components of a healthy diet: carbohydrates, fats, proteins, vitamins, minerals, water, and fiber. It describes the functions of each component and why they are important to a balanced diet. Maintaining proper nutrition is key for health, fitness, and athletic performance.
This document provides information about carbohydrates and fiber. It defines carbohydrates as compounds that provide an important source of food and energy. Carbohydrates are classified as "good" or "bad" depending on their fiber content and added sugars. There are three main types of carbohydrates - complex, which include starch and fiber; simple from natural sources; and simple from added sugars. The document recommends choosing fiber-rich carbohydrate sources and outlines daily fiber intake goals.
Professor Khajamohiddin Syed is the lecturer for the 4BCH322: Biochemistry of Nutrition module. The purpose of the module is to provide students with knowledge, attitudes, and skills in Biochemistry of Nutrition. The module contains 4 units that cover topics such as nutritional biochemistry, macronutrients and micronutrients, anti-nutrients, and malnutrition. Students are provided with prescribed readings and learning outcomes upon completion of the module.
Nutrition labels provide important information to help consumers make informed food choices, including serving size, calories, fat, carbohydrates, protein, vitamins and minerals. Regulations set by Health Canada require most packaged foods to display this nutritional information and list ingredients from highest to lowest percentage by weight. The labels help manage health conditions like diabetes and allow people to meet dietary needs by determining a food's nutritional composition and ingredients.
This document discusses nutrition and nutrients, including carbohydrates, fats, vitamins, minerals, and water. It covers dietary guidelines involving go-grow-glow foods. It also discusses energy production through ATP and energy expenditure through calories used in metabolic processes like digestion and physical activity.
The document discusses nutrition and proteins. It provides definitions of nutrition and discusses the history of nutrition and concepts of a healthful diet. It explains protein digestion, absorption, and metabolism. It discusses the classification of proteins and their sources. Protein-energy malnutrition is described along with its causes and symptoms. The daily protein requirement for adults is provided. Excessive intake and deficiency symptoms of proteins are noted. [/SUMMARY]
Carbohydrates provide the body with energy and are composed of carbon, hydrogen, and oxygen. They are classified as sugars or starches depending on their chemical structure and how quickly they are digested. Sugars are simple carbohydrates found in foods like candy, soda, and fruit, while starches are complex carbohydrates found in foods like bread, grains, and vegetables. The main function of carbohydrates is to provide energy for the body, and they can be stored as glycogen in the liver and muscles. Too few carbohydrates can lead to malnutrition and loss of energy, while too many can contribute to weight gain and obesity if not burned off.
This document discusses nutrition, nutrients, and the relationship between nutrition and health. It provides classifications of foods and nutrients, as well as their functions. The key points are:
1. Food provides energy, growth, development and protects the body from diseases. Nutrition involves ingestion, digestion and absorption of nutrients from food.
2. Nutrients include macronutrients like proteins, carbohydrates, and fats which are needed in large amounts, as well as micronutrients like vitamins and minerals needed in small amounts.
3. A balanced diet includes a variety foods in proper amounts and proportions to meet daily nutrient requirements for health. Good nutrition prevents deficiency and chronic diseases while an unhealthy diet increases
Proteins are made up of amino acids, which are the basic building blocks. There are essential and non-essential amino acids. Proteins can be classified based on their structure as simple, conjugated, or derived proteins. They can also be classified based on quality as complete, partially complete, or incomplete proteins. The digestion and absorption of proteins takes place in the stomach and small intestine. The main functions of proteins include growth, maintenance, and serving as an energy source. Deficiency can lead to conditions like kwashiorkor and marasmus.
This document discusses nutrients and a balanced diet. It defines nutrients as the basic constituents of food needed by the body, including carbohydrates, lipids, vitamins, minerals, and water. It then outlines the Food Guide Pyramid and recommends daily servings from each food group, including 6-11 servings of grains, 3-5 servings of vegetables, and 2-3 servings of dairy. The document also discusses the classification and functions of nutrients, with carbohydrates and lipids providing energy, proteins and minerals supporting the body, and a combination of nutrients regulating processes.
The document discusses basic nutrition and food components, explaining that nutrients are necessary for bodily functions and are obtained through a balanced diet according to the food pyramid. It covers the six classes of nutrients including carbohydrates, proteins, fats, vitamins, minerals, and water, and explains their roles and sources. Examples are provided of carbohydrate types like monosaccharides, disaccharides, and polysaccharides as well as diseases related to oversupply or undersupply of carbohydrates like diabetes and hypoglycemia.
The document discusses basic nutrition and food components, explaining that nutrients are necessary for bodily functions and are obtained through a balanced diet according to the food pyramid. It covers the six classes of nutrients including carbohydrates, proteins, fats, vitamins, minerals, and water, and explains their roles and sources. Examples are provided of carbohydrate types like monosaccharides, disaccharides, and polysaccharides as well as diseases related to oversupply or undersupply of carbohydrates like diabetes and hypoglycemia.
The document discusses basic nutrition and food components, including the six classes of nutrients, carbohydrates, proteins, and fats. It explains the food pyramid and recommendations for daily servings from each food group to get a balanced intake of nutrients. Examples of diseases related to oversupply or undersupply of carbohydrates like diabetes and hypoglycemia are also provided.
This document discusses diet and nutrition as they relate to oral health and prosthodontic treatment. It defines key terms like diet, nutrition, and balanced diet. It describes the major nutrients - carbohydrates, lipids, proteins, vitamins, minerals, and water. It discusses dietary requirements and recommendations for different age groups, especially the elderly. It emphasizes the importance of adequate protein, vitamin, mineral and calcium intake for dental patients, especially those undergoing prosthodontic treatment. It provides dietary guidelines for new denture wearers.
A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fiber and food energy. This presentation will help you to understand the nutrients their classification, nutritive value their daily requirement, and excessive and deficiency disorders
A comic is a series of drawings that tell a story through pictures and short text or dialogue. Comics can be simple or cleverly present physical action and information that must be interpreted. They have communicative power. The students used a web tool to easily create comics and divided into work teams. Teenagers often replace healthy habits with junk food, alcohol, cigarettes, and drugs. They spend hours watching screens instead of being physically active. While connected online, teenagers can feel isolated as their social contacts are virtual instead of real, which can impact their physical, social, and mental development long-term.
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The meeting discussed the structure and financial regulation of the website, results from the EU platform, an interactive PDF tool, project evaluation, a mobility tool, mobility in Romania, and the last teachers' meeting.
«Η διδασκαλία της Αγγλικής γλώσσας στη Γερμανική δευτεροβάθμια εκπαίδευση: η ...poweruperasmus
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This document provides recipes from different cuisines for salads, snacks, main dishes, and desserts that were shared with students as part of a healthy eating project. An introduction explains that the project aimed to raise awareness of the importance of a balanced diet beyond just losing weight. Sections include salads, snacks, main dishes, and desserts with recipes from Greek, Spanish, German, French, and Romanian cuisines. The conclusion emphasizes that hands-on cooking workshops helped students gain insight into healthy eating and different cultural foods.
Europass is a portfolio consisting of five documents that enables European citizens to provide prospective employers or educational institutions information about their skills, qualifications, and experiences. The Europass Curriculum Vitae and Language Passport are completed by individuals to describe work history, education, and foreign language proficiency. The Europass Mobility, Certificate Supplement, and Diploma Supplement are completed by educational institutions and provide additional details. Taken together, Europass aims to simplify mobility across Europe for students and workers by standardizing qualifications in a clear, reliable format.
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The publication is divided into two parts. The first part "Power up!" focuses on promoting a responsible lifestyle among students through exploring topics like nutrition, physical activity, internet safety and stress management. The second part "Get active for your future" helps students develop career skills like creating profiles and practicing interviews. It also provides insights into the job markets of each country through company visits.
The document describes the facilities and activities at Ionita Asan National College in Caracal, Romania. It has 27 classrooms, 6 science labs, a library with over 26,000 volumes, a unique art collection, and a 300-seat theater hall. The school also has a gym, sports grounds, hostel, and canteen. Students participate in festivals, beauty pageants, football, cheerleading, environmental projects, and voluntary work like planting trees.
This document provides an overview of tourism opportunities throughout Romania, highlighting many popular destinations and attractions. In 3 sentences: It describes scenic areas like the Bucegi Mountains, Danube Delta, and Black Sea resorts. Many historic towns are mentioned like Brasov, Sibiu, and Bucharest the capital, known for sites like the Antipa Museum. Famous castles like Bran, Corvin, and Peles are noted, along with cultural landmarks by Constantin Brancusi and opportunities for skiing, wine tasting, and exploring salt mines.
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This document provides recipes and instructions for 5 different appetizers:
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5) Tomato toasts with
This document provides instructions for making a tuna salad. It involves cutting lettuce and onions, adding them to a bowl along with tuna fish from cans without the oil, corn, and lemon juice and olive oil. The ingredients are then mixed together and decorated with red pepper and lemon slices before serving. Key ingredients include tuna fish, lettuce, onions, red peppers, corn, lemons, olive oil, and salt.
This document contains recipes for 4 dishes:
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4) A pita gyro made with pita bread, pork meat, potatoes, onion, ketchup, yogurt, mustard, and salt and pepper for seasoning.
This document provides recipes for three German dishes: potato salad, cocktail skewers, and cucumber salad. The potato salad recipe involves boiling, peeling, and cutting potatoes and other vegetables, then mixing them with a dressing of salad cream, mustard, and gherkin liquid. The cocktail skewer recipe instructs skewing grapes and cheese cubes on pieces of pumpernickel bread. The cucumber salad recipe consists of slicing cucumbers, salting them, pressing out excess water, and mixing with sour cream and dill.
1) The document describes a student exchange trip to Greece from January 22nd to 28th, 2015. Students from several European countries participated.
2) Upon arrival in Greece, the students were warmly welcomed by their exchange partners and host families in Ioannina. They participated in cultural activities like dancing and presentations about their home countries.
3) During the trip, the students visited archaeological and historical sites, local factories involved in cheese and silver production, and museums. They spent time with their host families and experienced Greek culture and hospitality.
This document contains recipes for 4 dishes:
1) A salad with lettuce, tomatoes, corn, smoked duck, ham, pine nuts and croutons with an olive oil, balsamic vinegar, dijon mustard and honey seasoning.
2) Crêpes made from a batter of eggs, salt, flour and milk.
3) A Lorraine quiche with an unbaked pie crust, eggs, cream, milk, diced bacon and grated Swiss cheese.
4) French toast made by soaking bread in a mixture of eggs, milk and sugar then frying it, to be eaten with apple puree and cinnamon.
How to Fix the Import Error in the Odoo 17Celine George
An import error occurs when a program fails to import a module or library, disrupting its execution. In languages like Python, this issue arises when the specified module cannot be found or accessed, hindering the program's functionality. Resolving import errors is crucial for maintaining smooth software operation and uninterrupted development processes.
LAND USE LAND COVER AND NDVI OF MIRZAPUR DISTRICT, UPRAHUL
This Dissertation explores the particular circumstances of Mirzapur, a region located in the
core of India. Mirzapur, with its varied terrains and abundant biodiversity, offers an optimal
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advanced technologies such as GIS (Geographic Information Systems) and Remote sensing to
analyze the transformations that have taken place over the course of a decade.
The complex relationship between human activities and the environment has been the focus
of extensive research and worry. As the global community grapples with swift urbanization,
population expansion, and economic progress, the effects on natural ecosystems are becoming
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significant role in maintaining the ecological equilibrium of our planet.Land serves as the foundation for all human activities and provides the necessary materials for
these activities. As the most crucial natural resource, its utilization by humans results in different
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land.
The utilization of land is impacted by human needs and environmental factors. In countries
like India, rapid population growth and the emphasis on extensive resource exploitation can lead
to significant land degradation, adversely affecting the region's land cover.
Therefore, human intervention has significantly influenced land use patterns over many
centuries, evolving its structure over time and space. In the present era, these changes have
accelerated due to factors such as agriculture and urbanization. Information regarding land use and
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providing crucial environmental data for scientific, resource management, policy purposes, and
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of any area. Consequently, a wide range of professionals, including earth system scientists, land
and water managers, and urban planners, are interested in obtaining data on land use and cover
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cover support policymakers and scientists in making well-informed decisions, as alterations in
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help of Advanced technologies like Remote Sensing and Geographic Information Systems is
crucial for coordinated efforts across different administrative levels. Advanced technologies like
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9
Changes in vegetation cover refer to variations in the distribution, composition, and overall
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Main Java[All of the Base Concepts}.docxadhitya5119
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A review of the growth of the Israel Genealogy Research Association Database Collection for the last 12 months. Our collection is now passed the 3 million mark and still growing. See which archives have contributed the most. See the different types of records we have, and which years have had records added. You can also see what we have for the future.
हिंदी वर्णमाला पीपीटी, hindi alphabet PPT presentation, hindi varnamala PPT, Hindi Varnamala pdf, हिंदी स्वर, हिंदी व्यंजन, sikhiye hindi varnmala, dr. mulla adam ali, hindi language and literature, hindi alphabet with drawing, hindi alphabet pdf, hindi varnamala for childrens, hindi language, hindi varnamala practice for kids, https://www.drmullaadamali.com
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This presentation was provided by Steph Pollock of The American Psychological Association’s Journals Program, and Damita Snow, of The American Society of Civil Engineers (ASCE), for the initial session of NISO's 2024 Training Series "DEIA in the Scholarly Landscape." Session One: 'Setting Expectations: a DEIA Primer,' was held June 6, 2024.
Leveraging Generative AI to Drive Nonprofit InnovationTechSoup
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বাংলাদেশের অর্থনৈতিক সমীক্ষা ২০২৪ [Bangladesh Economic Review 2024 Bangla.pdf] কম্পিউটার , ট্যাব ও স্মার্ট ফোন ভার্সন সহ সম্পূর্ণ বাংলা ই-বুক বা pdf বই " সুচিপত্র ...বুকমার্ক মেনু 🔖 ও হাইপার লিংক মেনু 📝👆 যুক্ত ..
আমাদের সবার জন্য খুব খুব গুরুত্বপূর্ণ একটি বই ..বিসিএস, ব্যাংক, ইউনিভার্সিটি ভর্তি ও যে কোন প্রতিযোগিতা মূলক পরীক্ষার জন্য এর খুব ইম্পরট্যান্ট একটি বিষয় ...তাছাড়া বাংলাদেশের সাম্প্রতিক যে কোন ডাটা বা তথ্য এই বইতে পাবেন ...
তাই একজন নাগরিক হিসাবে এই তথ্য গুলো আপনার জানা প্রয়োজন ...।
বিসিএস ও ব্যাংক এর লিখিত পরীক্ষা ...+এছাড়া মাধ্যমিক ও উচ্চমাধ্যমিকের স্টুডেন্টদের জন্য অনেক কাজে আসবে ...
2. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
Nutrition and physical activity
Basal metabolic rate and calories
Different types of activities and their energy-consumption
Balanced diet: quantity and quality
Index:
1.-Diet analysis
1.1.-Qualitative analysis
1.2.-Quantitative analysis
1.2.1-Macronutrients
A.-Carbohydrates
B.-Fat
C.-Proteins
d.-Fiber
1.2.2-Micronutrients
A.-Vitamins
B.-Minerals
2.-Calories. Energy expenditure and physical activity
2.1-Basal metabolic rate
2.2-Consumption through physical activity
2.3-Consumption through digestive factors
3.-Caloric calculation
3.1-Optimal weight
3.2-Energy expenditure through daily activity
3.3-Calculation of percentage of immediate principles
3.4-Total energy expenditure
3.5-Nutrients schemes
3.6-Recommended intakes
4.-Nutrition and physical activity
Annex I: the food wheel
Annex II: food wheel and balanced diet
Annex III: vitamins
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3. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
1.-DIET ANALYSIS
A diet is the sum of what a person eats in a day: quantity, type of food and its distribution during the
day.
Foods are products obtained from nature, from animal or plant origin. Nutrients are the different
types of substances that compose food.
The metabolic system is very complex and to keep it working properly, all nutrients in a correct
proportion are needed. Each nutrient has its specific role in our system and as our body is incapable
of producing some of them on its own, it is necessary to have them in our diet. Unbalanced diets
could lead to alterations in our body and illnesses.
1.1.-Qualitative analysis
Food is classified into groups, according to its main nutrients. These groups make the food wheel
(annex I)
A balanced diet is achieved when food of each group is eaten in a correct quantity and frequency
(annex II)
1.2.- Quantitative analysis.
In nutrition, the energy unit is expressed in calories (quantity of heat needed to raise 1 degree the
temperature of 1kg water), which would be a kilocalorie strictly speaking.
Each type of food gives us a certain number of calories, depending on its nutrients.
Nutrients can be classified into macronutrients or immediate principles and micronutrients.
1.2.1.- Macronutrients.
Together with water, they form the main part of food. They are used to:
-obtain the energy needed for the processes of life,
-form and restore cellular structures.
They are:
-carbohydrates,
-fat,
-proteins.
A.-Carbohydrates (CH)
They are also called glucides or sugars. Their composition is carbon, hydrogen and oxygen.
Their functions are: energy (they are the main energy source of the body), structural,
thermoregulator, reserves (as glycogen)
They are classified as CH simple or monosaccharides (glucose, galactose, fructose) disaccharides
(sucrose, lactose, maltose) and CH complex or polysaccharides (glycogen, starch, cellulose) .
A balanced diet should at least have 50% of the calorie intake from CH. They can be found mainly
in food-group 6, but also in 3 and 5.
One gram of carbohydrate gives us 4 calories.
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4. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
B.-Fat
Also called lipids. They give us the highest energy performance; they are the energy reservoirs of
our body and are essential for other vital functions and liposoluble vitamins transport.
They are composed of carbon, hydrogen and oxygen although their structure is different from CH.
They can be found especially in food group 7, also in groups 1 and 3 in different proportions.
There are different types of fats; the most common in humans is triglycerides, which are 99% of the
fat in our bodies. Another lipid substance is cholesterol which can be found in food of animal origin
and whose intake should be kept under 300 gr a day as it can produce cardiovascular problems.
We divide fat in food of animal origin (butter, eggs, cheese, milk) and vegetal origin (oil, nuts).
Vegetal fat contains mono and polyunsaturated fatty acids, which should be our main intake of fats.
Animal fat contains especially saturated fatty acids, which should be avoided as they can result in
serious health problems.
They should provide 25% - 35% of our calorie intake, one third as saturated fat, another as
monosaturated and yet another as polyunsaturated.
Each gram of fat provides us with 9 calories.
C.-Proteins
They are construction substances for our body tissues and have other functions as for example
producing hormones, enzimes and other important substances as for example antibodies. They
consist of nitrogen, hydrogen, oxygen and carbon.
They can be found especially in food groups 1 and 2 but also in group 3 and in some of group 4
(vegetal proteins)
Each gram of proteins provide us with 4 calories.
D.-Fiber
Fiber forms the main part of all vegetal food and, as it cannot be digested, it is part of the alimentary
bolus and protects us against colon cancer, arteriosclerosis, diverticulosis and diabetes. An
excessive intake may produce gas, feeling full and even stomach pain.
1.2.2.- Micronutrients.
These are vitamins and minerals.
Their intake should be in small portions, nevertheless the intake is essential to regulate the cellular
function of the body.
A.- Vitamins.
These are organic compounds which can be found in all natural foods and their intake should be in
small portions, nevertheless they are essential for our vital functions and therefore for our health
and life.
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5. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
The need of vitamins during physical exercise has been studied, also studies have been made about
vitamin supplements when doing sports.
They are divided into water-soluble or fat-soluble. The fat-soluble vitamins can build up in our
body and may produce hypervitaminosis. This doesn’t happen with water-soluble vitamins.
It’s classifications can be found in Anex III
We would like to emphasize the functions of vitamins when doing sports:
-productions of erythrocytes, deriving in the cellular oxygenation,
-O2 use of cells,
-metabolism of carbohydrates, fat and proteins, thus energetic metabolism.
We would like to point out some incorrect concepts about vitamins
-With a balanced diet no need of a vitamin-supplement is needed.
-Supplements are only needed with lack of a balanced diet or with pathologies which abnormal
metabolism; We should know that 68% of sports people take supplements prescribed by their
doctors or trainers.
-Vitamins are not a replacement of meals as they have no calories (they don’t degrade to
produce energy) neither do they build tissue.
-Vitamins are a cure of certain illnesses only produced because of a lack of certain vitamins.
They are not considered as medication.
-There is no quality-price relation. Large amounts of money do not mean more benefits.
-They can be dangerous: hypervitaminosis by excessive intake of vitamins. Vitamin A and D
are very toxic as the accumulate in liver and adipose tissue.
-Vegetable and fruit cells contain a cellulose membrane which can’t be digested, therefore it is
very important to chew them well.
B.- Minerals
They are non-organic substances which the body can’t synthesize and should be provided by our
diet.
They regulate our metabolism.
A lack of them produces alterations in the functional capacity of our body.
There are two groups:
-Main: 100 mg/day minimum: electrolytes (sodium, chloride, potasium), others (calcium,
magnesium, phosphorus...)
-Trace elements: iron, iodine, selenium, cobalt, zinc, molybdenum, copper
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6. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
2.- CALORIES, ENERGY EXPENDITURE AND PHYSICAL ACTIVITY
The energy expenditure is the energy (calories) that a body spends in a day to keep alive and active
(work, school, sport, etc)
It can be divided into:
2.1.-Basal Metabolic Rate (BMR)
It is the basic energy expenditure of a person who is not active or in total rest
The calculation according to Harris-Benedict which takes into account: sex, weight, height and age
Men: BMR = 66 + (13.7 x weight in kg) + ( 5 x height in cm) – (6.8 x age in years)
Women: BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age in years)
2.2.-Energy expenditure with physical activity
To move our muscles, we need energy; the need of energy will depend on the type of daily activity
and sport.
This should be considered when calculating the need of energy.
Experimental calculations have been made according to different type of daily activities:
I-sedentary: retired people, resting at home
II-moderate work: clerk, teacher, student, writer, doctor, sewer, scientist
III-medium work: shop employee, travelling, electrician, waiter, housewife-man
IV-active work: farmer, construction, painter, soldier
V-hard work: miner, carpenter, freight employee
There is also a division made according to each sport and energy used, calculating calories used an
hour:
SPORT calorie spending
(cal/hour)
ATHLETICS Speed 500
Middle distance 930
Long distance 750
Marathon 700
Launch 450
Jumpers 400
CYCLING Track cycling 220
After bike cycling 350
SWIMMING Speed 700
Long distance 450
ROWING-GYMNASTICS 500
5
7. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
SAILING 350
SKY Long distance 750
Alpine 960
Skating Artistic 600
Speed 720
TENNIS Individual 800
Doubles 350
WRESTLING 900
BOXING-FENCING 600
WEIGHTLIFTING 450
TEAM SPORTS Basketball/waterpolo 600
Football 400
Handball/rugby/volley 500
2.3.-Digestive energy expenditure
This is the energy needed to digest, absorb, transport and use the different nutrients, this
consumption is already assumed in every caloric power of immediate principles.
3.- CALORIE CALCULATION.
Each individual should have a specific calculation of how many calories are needed. Even if the
calculation is mathematically done, this should not be taken too seriously as many factors
influence.
3.1.- Ideal weight.
The ideal weight should therefore be the one with which the individual feels physically and
psychologically optimal.
There are many formulas but we will use this one considering sex:
(H: height in cm, W: weight in kg)
- Woman: W = H - 100 - (H - 150) / 2
- Man: W = H - 100 - (H - 150) / 4
3.2.- Energy expenditure through daily activity.
As we already have read we should consider daily activity and sport activity as shown in schemes
2.2.
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8. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
Sedentary: 15 calories per kg ideal body-weight a day
Moderate activity: 20 calories per kg ideal body-weight a day
Medium: 25 calories per kg ideal body-weight a day
Active work 30 calories per kg ideal body-weight a day
Hard work 35 calories per kg ideal body-weight a day
For more exact calculations we should consider different hours of the day and its activity and apply
the calories needed for each activity.
3.3.- Calculation of percentage of immediate principles.
In the first place, each macronutrient shall be assigned with a percentage of the total energy
consumption and using sums of three, we will calculate how many calories each nutrient will
provide.
As we know how many calories each gram of nutrient will provide us, another sum of three will
teach us how to calculate how many grams of macronutrients to take.
Concerning the micronutrients, sex, weight and height should be taken in consideration.
3.4.- Total energy spenditure
This would be the sum of the basal metabolic rate and the daily physical activity, professional as
well sports activity.
3.5.- Nutrients schemes
There are schemes where we can find the composition of the most common food in our diet.
Food is divided in groups (food wheel). On the internet there are many websites which calculate the
food composition easily.
The numbers in the schemes are expressed in 100gr raw, before being processed or cooked.
From here we will be able to calculate our daily intake doing simple mathematical sums.
3.6.- Recommended intakes
As we already have read, we should have a minimum daily intake of different types of nutrients to
keep healthy, depending on sex, age and weight. (Anex III)
If we know the recommended daily intakes and the actual intakes, we should know if we have a
balance, thus adapting our diet to the recommended needs.
These calculations should be done with the average data of one week.
In this WEEKLY DIET SURVEY all food should be reflected (raw, cooked, vegetables, fruit, etc)
7
9. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
4.- NUTRITION AND PHYSICAL ACTIVITY
Physical activity will increase our energy consumption and thus increase the nutrients we need as
we have read before.
Another matter are nutrition ergogenics
Some aerobic sports with an anaerobic-lactic component (final sprint) whose main energy source is
glycogen may demand special diets of “glycogen recharge” the “Scandinavian dissociated diet”
when after a depletion of the deposits, a recharge is done with a diet rich in complex CH. This is
done in racing sports with more than 30km.
Evaluation of nutritional status
1.-Weight and height comparing reference schemes
2.-Body Mass Index
BMI = weight in kg/ (height in m)2
Men = 25-26 Women = 24
3.-Anthropometry
The anthropometry is the study of body composition and somatotype based on weight, height, age,
sex, skin folds, bone diameter and perimeter, analysis of body structure.
Anthropometric studies in sports have been made to know the ideal body for each specific sport.
These have been done taking the best sportspeople of each sport. The average has been used to
create the ideal sportsperson. Comparing these ideal sportspeople with an individual will give us the
possibility to advice each person of his/her possibilities to do a certain sport, especially when
speaking about high competition. On the other hand, we will be able to advice the person on what
diet to follow and what training to do, to achieve his/her goal.
As regards sports, the best study on this matter was done during the Montreal Olympics of 1976 by
Carter and Ross, with the MOGAP (Montreal Olympic Games Anthropological Project).
4.-Body composition
The body can basically be divided into two components:
-lean components: muscles, bones and different fossil organs. Only muscle can vary size with
exercise.
-fat components: which can depend on intake, physical activity, nerves and endocrinemetabolics.
The estimation of body components is used to know if variations in body weight are due to
accumulation of fat (obesity) or muscle increase due to excercise, also to know the adequate
nutrition of our sportsman/woman.
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10. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
ANNEX I: THE FOOD WHEEL
ESTRUCTURAL FOODS
ENERGETIC FOODS 1 - 2
6 - 7
REGULATOR FOODS
4 - 5
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11. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
ANNEX II: THE FOOD WHEEL: BALANCED DIET
FOOD GRUP NUTRITIONAL
VALUE
MAIN
FUNCTIONS
VITAMINS CONSUMPTION
MILK and
dairy products I
Proteins
calcium
structural
regulatory
A
B1
B2
1/2-1 litter/d.
It can be
replaced with
yoghourt and
cheese
FISH II
Proteins, Ca,
Fe, I, K, F structural
A,D (liver)
Comp B
3-4 times/ week
MEAT II Proteins, fat,
Fe, P
structural Complex B
1-3 times/ week
EGGS II
Proteins,
fat, Fe, P structural
Complex B
A, D (yolk)
3-4 / week
LEGUMES
POTATOES
NUTS
III
CH
Low fat
fiber
Ca., Fe
energy
Complex B
mainly
niacine and
B1
2 types/ week
VEGETABLES IV water, fiber,
Fe, Ca,
regulatory A
C
At least 1
portion/day
FRUITS V
water, CH,
minerals regulatory
A
C
At least 2
portions/day
CEREALS VI
CH
P, K energy
B
E(germ)
4 portions/day
SWEETS VI calories energy
according to
component
moderate
FATS
OILS
VII calories
fatty acids
energy A
moderate
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12. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
ANNEX III: Vitamins fat-soluble (A, E, D, K) and water-soluble
Vitamin Animal source Vegetal source FUNCTIONS Under
consumption
Over
consumption
VIT. A milk, butter, egg
(yolk), fish-liver
oils
Carrot, parsley,
spinach,
escarole, lettuce
peppers, thistle,
tomatoe
Essential to growth,
skin moisturizing,
vision, hair, nails,
teeth bones.
Night blidness.
Epithelia
keratinization,g
rowth arrest.
Irritability dry
skin, vomits,
orange skinned
VIT. D milk, butter, egg
(yolk), fish-liver
oils
Sunbathing
converts
ergosterol into
vitamin D
Regulates calcium
and phosphorous
metabolism and bones
and teeth deposits
Bone
alterations.
Teeth
alterations.
Metabolic
alterations.
Weakness,
tiredness,
headaches,
nausea.
VIT. E eggs Seed oils (soy,
peanut,
sunflower,
coconut).Green
leaves. Cereals
Helps the action of
the essential fat acids,
as natural
antioxidants.
VIT. K Pork liver.
Intestinal
bacterial
synthesis.
Alfalfa.
coliflower.
spinach.
Tomatoe.
Cereals.
Indispensable for
blood coagulation.
Bleeding.
VIT. B1 meat (pork).
livers. milk
Cereals (whole
rice, wheat).
Potatoes.
Legumes. Peas.
Vegetables.
Yeast.
Indispensable to
obtain energy for the
nervous system
Psychic
irritability, leg
pain, loss of
appetite
VIT. B2 meat. Milk Cereals. Green
vegetables.
Intervenes in the
enzymatic process
related to cellular
oxidation. Needed for
ephitelian integrity.
Mouth, skin
and
eyediseases.
VIT. PP meat. livers.
kidney.
Cereals. Yeast. Intervenes ingrowth,
function of nervous
system and skin
integrity .
Nervous
system and
digestive
alterations...
VIT. B6 eggs (yolk).
meat. livers.
kidney. fish.
milk.
Cereals seeds.
yeast.
Intervenes in protein
and fat synthesis,
production of blood
cells.
Anemia,
fatigue,
depression,
nervous
diseases.
11
13. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
VIT.B12 livers. kidney.
meat. milk
Essential for
haemoglobine
synthesis, production
of blood cells. Helps
the nervous system
functions.
Anemia and
general
weakness
PANTO
THENIC
ACID
livers. kidney.
meat. milk.
eggs. Fish roe.
Essential for the
carbohydrates, protein
and fat assimilation,
General
weakness of
the immune
system,
bleeding,weakn
ess.
FOLIC
ACID
meat. livers spinach peas.
asparagus.
cereals (wheat,
rice, corn)
closely related to the
function of vitamin
B12, necessary to the
formation of blood
cells, keeps the skin
healthy.
Anemia.
Digestive
disorders.
BIOTIN livers. kidneys yeast. Essential for the
carbohydrates, protein
and fat metabolism.
VIT. C Fresh
vegetables.
Citrus fruits.
Potatoes
Helps the bones, teeth
and blood vessels stay
healthy, necessary for
normal body growth,
anti-infective and
antitoxic properties.
General
weakness of
the immune
system, general
weakness
12