These six nutrients refer to protein, fat, carbohydrates, vitamins, minerals and water. We humans need to take six nutrients from our diet every day to maintain our physiological and life activities.
Usually, the average person needs about 600- 1000 mg of calcium every day, which is equivalent to the content of two cups of milk. In addition, food also contains calcium.
Protein, an egg a day. 8 glasses of water.
The normal metabolism of heat is 1200~ 1400. Nutrition is a reasonable food for human beings to repair old tissues, proliferate new tissues, generate energy and maintain physiological activities. Substances in food that can be absorbed and utilized by the human body are called nutrients. Protein's fat, carbohydrates, vitamins, minerals and water are the six nutrients needed by human body. The first three nutrients produce energy after metabolism in the body, so they are also called productivity nutrients.
(1) If protein regards the human body as a building, then protein is the building material of this building. Important components of human body: blood, muscle, nerve, skin, hair, etc. Are made up of protein. Protein also participated in the renewal and restoration of the organization; Regulate human physiological activities and enhance resistance; Protein is also productive, providing energy for children's growth and development, so it is one of the productive nutrients.
(2) Fat is an important part of human tissues and cells. After being absorbed by human body, it provides twice as much heat as the same amount of protein or carbohydrate. Fat is an important reserve form of human energy supply; Fat is also beneficial to the absorption of fat-soluble vitamins; Maintain normal physiological functions of the human body; Body fat can insulate heat, reduce body heat loss, and support and protect various organs and joints in the body from damage.
(3) Carbohydrate is the main heat source of human body, participates in many life activities, and is an integral part of cell membrane and many tissues; Maintain normal nerve function; Promote the metabolism of body fat and protein.
(4) Vitamins are a kind of compounds necessary to maintain normal physiological functions of human body. They do not provide energy, nor are they structural components of the body, but they are absolutely indispensable in the diet. For example, long-term deficiency or lack of a certain vitamin can cause metabolic disorder and pathological state, resulting in vitamin deficiency.
(5) Minerals are another indispensable nutrient for human body, including elements needed by human body, such as calcium, phosphorus, iron, zinc and copper. Minerals are important raw materials of human tissues, which help to regulate acid-base balance, muscle contraction, nerve reaction and so on.
(6) Water is an important condition for human beings and animals (including all living things) to survive. Water can transport all kinds of substances necessary for life and eliminate unnecessary metabolites in the body; Promote all chemical reactions in the body; Regulate body temperature by releasing a lot of heat through unconscious water evaporation and sweat secretion; Joint synovial fluid, mucus in respiratory tract and gastrointestinal tract all have good lubricating effect, tears can prevent dry eyes, and saliva is beneficial to moistening throat and swallowing food.
The six nutrients needed by human body are: sugar, fat, protein, water, inorganic salts and vitamins. Among them, sugar, protein and fat are substances that supply human energy. The six nutrients mainly come from eight categories of food: cereals, eggs, milk, roots, meat, fish, shrimp and shellfish.
Legumes, beans and dried fruits, vegetables and fruits.
1. protein is an essential substance for children's growth and development. Protein is the most abundant in lean meat. Generally, the intake is 1.5 ~ 2g per kilogram of body weight per day, but when children take part in physical exercise, the demand for protein increases, and the intake of protein is generally required to reach 2 ~ 3g per kilogram of body weight per day. Because of the thickening of muscle fibers and the increase of muscle strength, it is necessary to rely on the increase of protein content in muscle, and animal protein is better. But it should be noted that the growth of muscle size and strength mainly comes from practice, not from eating.
2. Sugar is necessary to protect the liver and keep the body temperature constant. Fat sugar provides 70% calories for human body. Generally, 250 ~ 750 grams of staple food can meet the human body's calorie demand every day. Every tissue in the body has a certain amount of sugar reserves. Therefore, children do not need to supplement sugar when they participate in general sports activities. Only when children participate in large-scale sports activities or long-term endurance activities should the intake of staple foods be appropriately increased. Because the heat consumption in exercise is large, if the energy supply is insufficient for a long time, it will lead to body emaciation and weakened body resistance.
3. Fat is the substance with the highest calorie in human body. Fat has four main functions: maintaining normal weight, protecting internal organs and joints, moistening skin and providing energy. The average daily fat requirement of human body accounts for 15% ~ 30% of the total calories of food. Normal people can meet their physiological needs by taking about 25 grams of oil every day, and it can be increased to 30 ~ 36 grams every day when they participate in activities for a long time. However, it should be noted that if the amount of activity is insufficient, the excess calories will be converted into body fat, making the child fat instead of growing strong muscles.
Vitamins are essential organic compounds for children's growth, development and physiological functions. If vitamins are lacking, it will lead to metabolic disorder, physiological dysfunction, weakened resistance and many diseases. Generally, natural food contains all kinds of nutrients we need, and the proportion is appropriate, so children can get enough vitamins in a reasonable diet. Only in the case of continuous, high intensity and large amount of exercise, thermal energy nutrition can not meet the needs, or the supply of vegetables and fruits is insufficient, extra vitamins are needed. It should be noted that excessive vitamin intake, like vitamin deficiency, will lead to adverse consequences.
Inorganic salts, also called minerals and trace elements, are also essential substances for human metabolism. Children and adolescents have a high demand for calcium, phosphorus and iron. During exercise, due to a lot of sweat, salt is lost with sweat, so it must be supplemented immediately to prevent muscle spasm and help relieve physical fatigue. Inorganic salts can be supplemented by sports drinks.
6. Water is the "source of life". Children who participate in sports should actively replenish water. For example, add 400 ~ 700 ml water 15 ~ 20 minutes 20 minutes before exercise, and you can drink it several times. During exercise, supplement 15 ~ 30 minutes with 100 ~ 300ml of water, preferably sports drinks. You should also replenish water after exercise, but it is not appropriate to concentrate on "binge drinking", and you should replenish it in small quantities and many times. Children who take part in sports can have good physique and health only by maintaining good water and nutrition.