Nutrition basics
Nutrition basics, everyone's health is the most important, and eating is one of the vital importance of health. However, many people do not know the knowledge of healthy eating, the following is my nutritional basics for everyone carefully prepared, come together to look at it
Nutrition basics 11, "nutrition" the word exact and more complete definition should be: the body through the intake of food, through the body of digestion, absorption and metabolism, the use of food in the body's beneficial substances as the construction of the body's tissues and organs to meet the needs of physiological function and physical activity. The process of physiological function and physical activity needs.
2. Human beings in the process of life activities, the need to constantly from the external environment to take food, from which the life of the required nutrients, these nutrients in nutrition known as "nutrients".
3, the human body needs nutrients: carbohydrates, lipids, proteins, minerals, vitamins, **** 5 categories. Among them, can not be synthesized in the body, and must be obtained from the food nutrients, known as "essential nutrients". Essential nutrients *** more than 40 kinds, including: 9 kinds of amino acids, 2 kinds of fatty acids, 7 kinds of macronutrients, 8 kinds of trace elements, 14 kinds of vitamins, and water.
4, carbohydrates, lipids and proteins because the human body needs more, in the diet accounted for a large proportion of the known as "macronutrients"; minerals and vitamins due to the need for a relatively small amount of dietary proportion is also small, known as "micronutrients".
5, nutrients in the human body has three aspects of the role: a supply of life, labor and the organization of cellular function of the energy required; second, to provide the human body's "building materials", used to constitute and repair body tissues; third, to provide regulating substances, used to regulate the physiological function of the body. It can be seen that nutrients are the material basis of health, is the essence of health.
6, at the molecular level, the human body is composed of proteins, lipids, carbohydrates, water and minerals. Take a man weighing 65kg as an example:
Water is about 40kg, accounting for more than 60% of the body weight;
Lipids are about 9kg, accounting for 14% of the body weight, of which it is estimated that there is 1kg necessary for life activities, the rest of the energy reserves, which can be altered in accordance with the body's activities;
Proteins are about 11kg, accounting for 17% of the body weight, the majority of proteins as the basic constituents of the body. Most of the protein in the body as the basic constituents and the existence of the loss of more than 2kg, will lead to serious physiological dysfunction;
Carbohydrates not more than 200g, in the body mainly in the form of glycogen, can be used for consumption of storage.
7, at the cellular level, the body is composed of cells, extracellular fluid and extracellular solid. Cells are the main components of the body that perform functions. According to the part of the tissue in which the cells are located, they are usually divided into muscle cells, fat cells, epithelial cells, nerve cells and so on.
8. At the tissue level, the human body is composed of tissues, organs, and systems, so that body weight is equal to the sum of adipose tissue, skeletal muscle, bone, blood, and others such as internal organs. Adipose tissue includes adipocytes, blood vessels and some supportive structures sufficiently is the main place to store fat.
9, the human body intake of food must be processed into small molecules in the digestive tract before entering the body, this process is called "digestion". After the food is digested, the nutrients contained therein form small molecules that pass through the digestive tract into the blood or lymphatic fluid in a process known as "absorption".
10, the main part of food absorption in the upper small intestine duodenum and jejunum. The ileum is mainly a reserve for absorption and is a compensatory part of the absorption function, while the large intestine mainly absorbs water and salts.
Nutrition Basics 2Nutrients and Calories
The basic nutrients (carbohydrates, fats, and proteins) produce energy. Calculated in kilocalories (the amount of heat required to raise 1 kilogram of pure water by 1 degree Celsius), 1 gram of protein or 1 gram of carbohydrate produces 4 kilocalories, 1 gram of fat produces 9 kilocalories, and the other substances do not produce heat. The main substances that play a role in muscle repair are proteins.
Water is an essential nutrient for the human body. Water accounts for 40% -60% of the body's total weight, muscle water accounts for 72% of its weight, fat water accounts for only 20% -25% of its weight. An adult with little activity needs about 2.5 liters, which can be increased by 5-6 times during sports and hot seasons.
The human body **** has about 4% of its body weight in 22 metallic elements called minerals or inorganic salts. Minerals have an important regulatory role in the body's metabolic functions, and they also play an important `role' in the synthesis of glycogen, fats and proteins.
Vitamins are neither energy-supplying nor constituent materials of body tissues, but they are indispensable organisms that keep the body functioning normally. Athletes who eat more vitamins E, C and B help to eliminate fatigue.
Weight Gain and Loss
If the amount of energy taken in from food is equal to the amount of energy spent, the weight remains the same. If too much is taken in and little is spent, weight is gained, and conversely, weight is lost. The excess energy is stored in the body as fat.
People at complete rest, a day and night consumption of energy about 1300-1800 kcal, general life consumption of about 2600-3000 kcal, physical labor or sports people consume about 3500-5000 kcal, heavy physical or strenuous exercise people consume more. How much energy consumption and gender, age, height, weight, work category, lifestyle, labor intensity, climate and so on are related.
Nutrient intake
To increase muscle size for the purpose of those who carry out the large weight, high intensity training on the muscle tissue damage, must be from the food intake of sufficient protein to repair and expand muscle tissue. General intensity workouts require 1-1.5 grams/kg of body weight per day, high intensity requires 1.5-2 grams/kg of body weight, and rest days require 1 gram/kg of body weight. It can be seen that, in order to cooperate with the large intensity exercise, you need to eat more high-protein food, a variety of livestock lean meat, fish, eggs, milk, soy products, a variety of seeds, kernels and so on.
But the protein is not eaten more and more good, to meet the repair and expansion, excess protein will be discharged through the urine, increasing the burden on the kidneys, or converted to fat storage in the body to reduce the visibility of muscle lines. In addition, if the supply of carbohydrates and fat is insufficient, protein will be the first to be used for energy, so the purpose of muscle building exercisers should not only consume a sufficient amount of protein, but also eat enough to supply their energy consumption of carbohydrates and fats, of course, also pay attention to the intake of vitamins and minerals.
Calcium and Bodybuilding
Calcium actually helps to reduce the incidence of osteoporosis, but is also associated with bodybuilding. Young women who are trying to build a fit body should be more fully aware of the important role of calcium in bodybuilding.
Long-term lack of calcium, the elasticity of the eyeballs decreased, the contraction of the eye muscle function is poor, so that some people appear to be the phenomenon of the eye, or premature wrinkles in the corners of the eyes, but also prone to myopia. According to the survey, in recent years, the incidence of myopia in young women rose and calcium deficiency has a close relationship.
Calcium deficiency affects neuromuscular coordination. When the concentration of calcium ions in the body fluids around the nerves decreases, nerve excitability will increase significantly, can appear irritable, hyperactivity, insomnia, numbness of the hands and feet, muscle spasms, back and leg pain and other symptoms.
Calcium deficiency increases the permeability of cell membranes. Calcium ions play an important role in maintaining the integrity of cell membranes, and a low-calcium state can increase the permeability of the skin and mucous membranes to water, making the skin less elastic, with unexplained itching, edema, and skin urticaria.
The human body to have enough calcium intake, there will be enough calcium salts deposited in the bones. According to research, the strength of the bones is mainly formed at the age of 12 to 18 years old, that is, the peak bone density of a person is closely related to the intake of calcium at a young age. If this time is missed and stronger bones are not developed, it will not only affect height, but also increase the risk of osteoporosis in their later years. A short, stooped body is naturally incompatible with bodybuilding.
Young women in the whole process of pregnancy, need to pay 20 to 30 grams of calcium, an average of about 100 milligrams per day. Calcium deficiency during pregnancy and increased vascular smooth muscle tone is one of the major causes of gestational hypertension, and it can affect the normal development of the fetus.
Nowadays, young women are becoming more and more calcium-deficient for the following reasons: First, it has become fashionable to drink coffee, which stimulates the adrenal cortex and increases the amount of urine. The adenosine in coffee also accelerates the excretion of calcium from the urine. The second is that young girls love "beauty" fear of fat, many people do not eat milk, liver, soy products, but love to eat leisure snacks, calcium intake is insufficient. The third is afraid of the sun, resulting in insufficient synthesis of vitamin D in the body. Currently believe that the basic measures of calcium supplementation for young women should be to pay attention to food intake, which should be milk for the body's best source of calcium. Studies have shown that young women who drink milk than do not drink milk height increase of 5 cm, bone density is 6% higher, anemia rate from 28% to 0.
Nutrition Basics 31, often eat late night snacks on the stomach have a bad effect, because the stomach all day long can not get a rest.
2. You can only eat four eggs a week. Eating too much is not good for the body.
3, chicken butt contains carcinogens, do not eat better.
4, people often think that eating fruit after meals is good, in fact, this is a wrong idea, eat fruit before meals is good.
5, eating fruit in the morning is gold, eating fruit at noon is silver, eating fruit at night is copper.
6, don't add eggs and sugar when drinking soy milk, and don't drink too much.
7, do not eat tomatoes on an empty stomach, it is best to eat after meals.
8, every morning after waking up, you can first drink a glass of water, which can prevent gallstones.
9, do not eat three hours before going to bed. It will be fat.
10, drink less milk tea. Because high calorie, high oil, no nutritional value to speak of. Long-term drinking, easy to develop high blood pressure, diabetes and other diseases.
11, freshly baked bread should not be eaten immediately!
12, away from the charging seat. The human body should be away from more than 30 centimeters. Never put it next to the bed.
13, drink eight glasses of water every day.
14, ten glasses of water a day, bladder cancer will not come.
15, drink more water during the day and less water at night.
16, do not drink more than two cups of coffee a day. Drinking too much can easily lead to insomnia and stomach pain.
17, eat less food with more fat. Because it takes 5 to 7 hours to digest, and make the blood in the brain to focus on the stomach and intestines, easy to drowsy.
18, after five o'clock in the afternoon, eat less big meals. Because the body does not need so much energy after five o'clock.
19, 10 kinds of food to eat will be happy: deep-sea fish, bananas, grapefruit, whole wheat bread, spinach, garlic, melon, low-fat milk, chicken, cherries.
20, do not drink milk on an empty stomach