2 A - ISTITUTO DI ISTRUZIONE SUPERIORE – GALLARATE – ITALY

Changes from one person to another

according to

•Gender•Body structure•Physical activity•Climate

•Age•Muscle mass•Nutritional status•Health

Energy intake to compensate the expenditure of energy

The energy used must be replaced to maintain the balance between the energy spent and the energy supplied by food

This amount of energy is expressed with a unit of measurement: calorie (cal) or Joule (J)

Sedentary lifestyle: less energy consumption compared to an active life (sports, physical activity)

Diet Adapted to the lifestyle

Not too many calories if we have a sedentary life

Calories appropriate to the expenditure of energy

Sports

Fundamental in the growth of a person

Must vary according to

It is best a varied and light diet, full of:

•Fruit•Vegetables

•Carbohydrates•Fish

Which provide essential natural salts

Our body turns any food we eat into energy

The cells of our body to assimilate it

Must divide it into

•Proteins•Lipids•Glucides

More simple chemical compounds: Other fundamental substances for health:

•Vitamins•Fibers•Minerals•Water

Laboratory experiment

Goal

Observe in which food is contained the starch

Materials•Distilled water •Lugol (chemical reagent) •Test tubes for every substance analyzed •Small stick •Some aliments

LUGOL

FIRST PART

1 Fill four test tubes with distilled water 2 Put in the first tube glucose, in the second saccharose, in the third starch in the last one the water 3 Shake the four tubes 4 Add seven drops of lugol 5 Observe

SECOND PART

1 With a small stick break in to pieces all the different foods2 In each tube put a solution of food plus water3 Add few drops of lugol4 Observe

The lugol in the first part of the experience has turned black only in the solution of water + starch

Water + potato Black colorWater + milk Yellow colorwater + bread Black colorWater + cookie Black colorWater + ham Yellow colorWater + rusk Black colorWater + bun Black color

Results of the second part

Only the substances with starch react with the lugol giving a black coloration

• We noticed that the starch is contained only in vegetable foods, if they have carbohydrates, like potatoes; in fact we are not going to find starch in oil because it is a fat.

BREAKFAST •The most important meal of the day;• Milk, orange juice,corn flakes, biscuits,jam.

LUNCH • soft;•Taking mostly proteins, vegetables and carbohydrates.

SNACKS •“charge” that helps to carry the day;• light and energetic;

DINNER •Pasta, rice, fish,eggs or cheese;• Do not overdo the dessert.

It is a nutritional model based on the consumption of foods of the Mediterranean basin;

Is based on the consumption of carbohydrates, vegetable fats, fruits and vegetables .

is a healthy balanced diet, which is considered worldwide the most complete and correct diet.

Promotes the proper balance between income and caloric energy expenditure;

Prevents heart attacks and cardiovascular problems, keep your cholesterol level under control, is full of substances that disable free radicals, takes away obesity, hypertension and diabetes;

The extensive use of olive oil  off sets animal fat, while the   moderate consumption of wine is a protective factor.

A proper diet must lead to the body all the calories it needs, but how many calories need the human body?

The quantity of calories your body burns is exactly the amount that you must take depending on the type of activity we are doing.

This means that an athlete needs more calories than a normal person.

• Athletes achieve peak performance by training and eating a variety of foods.

• Athletes gain most from the amount of carbohydrates stored in the body. • Fat also provides body fuel; use of fat as fuel depends on the duration of

the exercise and the condition of the athlete. • Exercise may increase the athlete's need for protein.• Water is a critical nutrient for athletes. Dehydration can cause muscle

cramping and fatigue.• Becoming an elite athlete requires good genes, good training and

conditioning and a sensible diet. Optimal nutrition is essential for peak performance. Nutritional misinformation can do as much harm to the ambitious athlete as good nutrition can help.

A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energyAvoid a meal high in fats. Fat takes longer to digest. Fiber has a similar effect, as well. Take in adequate fluids during this pre-game time. Caffeine

(cola, coffee, tea) may lead to dehydration by increasing urine production. Don't consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion of glycogen stores in endurance events.

What is doping?

Doping is the use (or abuse) of substances or medicines in order to artificially increase the physical performances and the performances of an athlete. Making use of doping is a violation of both the ethics of sport and medical science.

What are supplements?

Supplements are foods or drinks that provides the body high doses of nutrients or energy.Although a balanced diet provides the body all the things that it needs, as a result of large expenditures of energy it can be useful to take these substances.

THE NEGATIVE EFFECTS:

- Make women more masculine, lowering the tone of voice and hair growth. 

- Men risk a decrease in sperm production, testicular atrophy and baldness.

- In adolescents they can block the height because of the precocious maturation of the growth process.

In general, this substances are very dangerous because they increase the risk of cardiovascular diseases and liver tumors, as well as reproductive disorders.

•NATURAL SUPPLEMENTS: energetic action, very slight effect on the body, does not affect your performance.

•SALT SUPPLEMENTS: vitamins and carbohydrates that are used to replace salt lost during exercise.

•ENERGETIC SUPPLEMENTS: vitamins and carbohydrates used to replace salt lost during exercise. Used under medical supervision. PLASTIC ADDITIVES: proteins and aminoacids useful for tissues and physiological mechanisms in sport. Used under medical supervision.