for young people professor dr. jin bq dept. of food science & nutrition njnu
TRANSCRIPT
For Young People
Professor Dr. Jin BQDept. of Food Science & Nutrition
NJNU
Introduction Peoples divided into tow crowds
A Residents
B Athletes
Sport means activity increasing
For ours health
In recent 20 years
Decrease of health quality continuousely
Evaluating indexes for normal peoples
Results: Residents in countryside better
than those in city
Students healthis for our attention more
1 Property Activity increase with more exhausting Up to limited level in athletes
2 N Requirement2.1 Energy: 18.4MJ/d
CP:EE: CH2O = 1:1:4
2.2 Protein: 1.5-2.5g/kgBW2.3 Mineral
CH2O : Directly supply energy
Fat Less utilization than CH2O about 10-20%
Protein being acid meterials
3 Dietary guidline for sport
-High Level of CH2O
-Low level of fat -Suitable level protein
-Enough water drinking -Suitable dietary amount
-Familiar foods
-Good sanitation
4 Sport nutrition
eg Students in the university/college
4.1 GE: 3000 - 6000kcal/d
4.2 Ratio of Energy: Carb:Prot:Fat = 4 : 1 : 1
4.3 Important of CH2O
CH2O in Dietary Menu is very important
55-60%, 9-10g/kg BW
such as cereals, fruits and vegetables
CH2O be divided into : Keeping blood glucose level
Especially after sports
Supporting enough energy to brain and heart
Sutable level in diet: 25-30 % /DRIs
Causes 高脂肪食物胃停留时间长 脂肪转换成能量所时间长 脂肪分解代谢为不完全氧化 β 氧化 - 酮体 : 乙酰乙酸、 β- 羟丁酸、丙酮
Poor sport level
4.4 Lipids
4.5 ProteinE/prot : >15%/DRIs , 1.5-2.5g/kg BW 50% from better prot.
Less prot.: Body prot. Exhausted
Body status not keeping
Over prot.: More acid meterials in body
Muscle be tired easily
Poor sport level
4.6 Water
Content : 60 %; Free & Bound water
Dehydrated: > 2-3 % , thirsty > 5-10 %, poor sport level > 20 % , being death
Drinking : 200ml, 30min before activity
100ml in the middle time Suitable amount after activity
Attentions for drinking 1.5-2.0 L/d
Drinking water before feeling thirsty
Cool water is easier to be absorbed than hot W
Cool water can low body temperatuer
Run in longer distance 100ml before 2hs one by one
100ml before 10-15min
100ml in the middle, 10-15min/once
500ml after one by one
4.7 MineralsExhausted : Nutrients lost much (Vit. Mine) More acids in the body More water lost from sweat
Supplying : Keeping the balance of water minerials acid/alkali
Vit., CH2O & E
NaCl: 30~40g/dK: 1.5g/d Adjusting athletes’ temperature for heat-resistant K+ richer in orange, tomato, watermelon et al Ca : 1000~2000mg/d Acids (lactose, urine) produced in the body to be salt Intake less NaCl Fe : 20~25mg/d RBC/Hb-O & CO2
Zn & Se : Suiltable amount Taking part in metabolism as assistant Effect increasing
4.8 Vitamins
Vit.E : 10~15IU/d
rich in various foods as ----
Vit.C : Enough
200~300mg/once drinker berfor 30min
Vit.Bcom : Supplying B1 、 B2 et al
Ration Principle
Balance
High level of CH2O
Color, flavor
5 meals or more
5 Dietary direction5.1 Breakfast: Exchange for each other as follows
5.1.1 CH2O: rice/wheat----5.1.2 Milk /soya-milk----5.1.3 Fruits5.1.4 Meat/egg /fish/chicken---5.1.5 Vegetables----
5.2 Snack5.2.1 Apple + bread or biscuit5.2.2 Milk/soya milk /water/juice
5.3 Lunch & supper Principle as Breakfast
6 Schedule
a. Before sport 4hs: Large
b. Before sport 3hs: Middle
c. Before sport 2hs: Less
d. Before sport 1h: Litter