DIET AND NUTRITION
- Created by: Elle99
- Created on: 17-11-17 16:13
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- Diet and nutrition
- Fats
- Function and importance
- insulate nerves
- form cell membranes
- cushion organs
- fat- soluble vitamins
- broken down for aerobic energy
- 2% energy yield
- form energy store
- ENERGY BALANCE
- +VE energy intake >energy expenditure
- weight gain
- -VE energy intake< energy expenditure
- weight loss
- neutral
- weight maintained
- +VE energy intake >energy expenditure
- ENERGY BALANCE
- types
- saturated fatty acids
- limited to reduce cardiovascular disease
- butter and bacon
- majority intake should be unsaturated fatty acids
- avocado, soya beans
- fish oil
- boost o2 delivery, improve endurance and recovery rates and reduce inflammation and joint stiffness
- saturated fatty acids
- Function and importance
- carbohydrates
- function and importance
- energy production
- cell division
- active transport
- formation of molecules
- glycogen and glucose
- fuel for aerobic and aerobic work
- starch= glycogen
- sugars= glucose
- broken down to maintain blood glucose levels
- function and importance
- proteins
- amino acids
- growth and repair of muscles
- make useful proteins, haemoglobin,enzymes, antibodies and collagen
- broken down to provide energy aerobically
- amino acids
- minerals
- importance and function
- maintain healthy body functions
- bone and teeth
- control body fluids
- enzyme formation
- breakdown food to release energy
- normal nerve function
- calcium: bone health, muscle contraction, blood clotting and nerve transmission
- iron: formation of haemoglobin,enzyme reactions an immune system
- phosphorous: bone health and enery production
- importance and function
- vitamins
- maintain healthy body functions
- fat soluble vitamins: stored in body, found in fatty foods and animal products
- vitamin A: antioxidant, important for eye health cell and bone growth
- vitamin D: bone health and protects against cancer and heart disease
- vitamin E: antioxidant and important for skin, eye and immune system
- vitamin K: important for blood clotting and bone health
- fibre
- normal function of large intestine
- reduce cholesterol, risk of diabetes and obesity
- water
- allow chemical reactions
- dissolve and move substances
- regulate temp moving heat to skin surfaces for evaporation
- hydration
- dehydration, lead to decreased plasma volume, stroke volume, increased temp and HR
- ENERGY EXPENDITURE
- BMR/RMR- lowest rate of energy expenditure needed to sustain body essential physiological functions 75%
- BMR= sum of basal metabolic rate(BMR) + thermic effect of food(TEF) + energy expended in physical activity
- physical activity expenditure- total number of calories required to perform daily tasks
- METs ratio of the work metabolic rate to the resting metabolic rate
- low intensity- small mets
- can work out overall energy cost of training session
- can adjust diet according to calories burnt
- Fats
- amino acids
- growth and repair of muscles
- make useful proteins, haemoglobin,enzymes, antibodies and collagen
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