The six major nutrients are proteins, fats, carbohydrates, vitamins, minerals and water. We Human beings need to consume six nutrients from the diet every day to maintain the body's physiological and vital activities.

The average person needs about 600-1000 milligrams of calcium per day, which is equivalent to two glasses of milk all the time, in addition to the calcium contained in food.

Protein one egg a day. 8 glasses of water.

Calorie normal metabolism 1200 ~ 1400. nutrition is the supply of human beings used to repair old tissues, new tissue growth, energy production and maintenance of physiological activities need reasonable food. Food can be absorbed and utilized by the body called nutrients. Protein fat, carbohydrates, vitamins, minerals and water are the six major nutrients needed by the human body, the first three are metabolized in the body to produce energy, so it is also known as energy-producing nutrients.

(1) Protein if the human body as a building, then protein is the composition of the building materials. Important components of the human body: blood, muscles, nerves, skin, hair, etc. are composed of protein; protein is also involved in tissue renewal and repair; regulate the body's physiological activities, enhance resistance; protein is also energy production for children's growth and development to provide energy, so it is also a production capacity nutrients

(2) fat is an important component of human tissue cells, which is absorbed by the human body to supply heat, is the same as a nutrient. It is absorbed by the body to supply calories, is the same amount of protein or carbohydrate for energy 2 times; fat is an important form of storage of energy supply in the body; fat is also conducive to the absorption of fat-soluble vitamins; to maintain the body's normal physiological functions; body fat can be insulated to keep warm and reduce the body heat loss, support, protection of the body's various organs, as well as joints and other non-injury.

(3) Carbohydrate is the body's most important source of calories, involved in many life activities, is the cell membrane and a number of components of the organization; to maintain normal nerve function; to promote the metabolism of fat, protein in the body.

(4) vitamins are a class of compounds necessary to maintain normal physiological function of the human body, they do not provide energy, and is not a component of the body's structure, but the diet is absolutely indispensable, such as a certain kind of vitamin deficiency or insufficiency of a long period of time, you can cause metabolic disorders, as well as the emergence of pathological conditions and the formation of vitamin deficiency.

(5) minerals are indispensable to human beings and a class of nutrients, which includes the elements needed by the human body, such as calcium, phosphorus, iron, zinc, copper and so on. Minerals are important raw materials that make up the body's tissues and help regulate the body's acid-base balance, muscle contraction, and nerve response.

(6) Water is an important condition for the survival of human beings and animals (including all living things). Water can be transported essential substances and exclude the body of unwanted metabolites; to promote all chemical reactions in the body; through the unconscious evaporation of water and sweat secretion exudes a large amount of heat to regulate body temperature; synovial joints, respiratory and gastrointestinal mucus have a good lubrication, tears can prevent dry eyes, saliva is conducive to the pharynx and swallowing of food wetting.

The human body needs six nutrients are: sugar, fat, protein, water, inorganic salts and vitamins. Among them, sugar, protein and fat are substances that supply the body with energy. The six nutrients mainly come from eight food groups: cereals, eggs, dairy, roots and tubers, meat, fish, shrimp and shellfish

type, beans and dried fruits, vegetables and fruits.

1. Protein is essential for the growth and development of children and adolescents. Lean meat contains the most protein. The general intake is 1.5 to 2 grams per kilogram of body weight per day, but in the children to participate in physical exercise, protein needs increase, protein intake is generally required to reach 2 to 3 grams per kilogram of body weight per day. Because the thickening of muscle fibers and muscle strength increase, must rely on the increase in protein content in the muscle, and preferably animal protein. But note that the growth of muscle size and strength is mainly practiced, not eaten.

2. Sugar is necessary to protect the liver and maintain a constant body temperature. Fatty sugar to the body to provide 70% of the calories, generally 250 to 750 grams of staple food per day, you can meet the body's caloric needs. The body has a certain amount of sugar reserves in all tissues, so the general children in general sports activities, do not need additional supplemental sugar, only in the children to participate in large sports activities, or long endurance activities, to appropriately increase the intake of staple food. Because of the large calorie consumption in sports, if the long-term supply of energy is insufficient, it will lead to body wasting, body resistance weakened.

3. Fat is the highest calorie-containing substance in the human body. Fat has four main functions: maintaining normal body weight, protecting internal organs and joints, moisturizing the skin and providing energy. The general human body daily need fat accounted for 15% to 30% of the total food calories. General normal activity of people daily intake of about 25 grams of fat can meet the physiological needs, long time to participate in activities can be increased to 30 to 36 grams per day. But be careful, if the amount of activity is not enough, the extra calorie intake will be transformed into body fat, making the child fat, rather than growing strong muscles.

4. Vitamins are essential organic chemical substances in the child's growth, development and physiological functions. If there is a lack of vitamins, it will lead to metabolic process obstacles, physiological function disorders, weakened resistance, as well as cause a variety of diseases. Generally natural foods contain a variety of nutrients that we need, and in the right proportion, so children can get enough vitamins in a reasonable diet. Additional vitamin supplements are needed only when calorie nutrition is not sufficient for sustained, high-intensity, heavy exercise, or when the supply of vegetables and fruits is insufficient. It is important to note that excessive vitamin intake can have the same adverse consequences as vitamin deficiency.

5. Inorganic salts, also known as minerals and trace elements, are also essential substances in human metabolism. Children and adolescents have a higher need for calcium, phosphorus and iron. During exercise, salt is lost with sweat as a result of heavy sweating and must be replenished instantly to prevent muscle cramps and to help relieve physical fatigue. Inorganic salts can be replenished through sports drinks.

6. Water is the "source of life". Children who participate in sports should take the initiative to hydrate. For example, 15 to 20 minutes before exercise to replenish 400-700 ml of water, can be divided into several drinks. During exercise, replenish 100-300 milliliters of water every 15-30 minutes, preferably with a sports drink. After exercise, also need to replenish water, but should not focus on "binge drinking", small amount of time to fill. Participate in sports children, only to maintain good water nutrition, in order to have good physical fitness and health