Sports And Nutrition Flashcards
What is balanced diet
A diet which consists of all the essential food constituents in correct proportion is known as a balanced diet
What is nutrition
Science of food which comprises the dynamic process through which consumed food is digested, nutrients are absorbed and distributed to the tissues for utilisation and wastes are disposed out of the body
Macro nutrients
Needed in large amounts
They supply energy and are needed for growth and maintainence of the body
Include carbohydrates, protein, fats and water
Micro nutrients
Needed in small amount
Significant for normal functioning of the body
Include minerals and vitamins
Carbohydrates
Most important source of energy
Contain elements of hydrogen, carbon and oxygen
Carbo mean carbon hydr means hydogen ate means oxygen
Carbohydrates are organic compounds which are important for our digestive process
Sources - rice bajra sugar pulses
Types of carbohydrates
2 types
Simple carbohydrates
Glucose, fructose, galactose, sucrose, maltose, lactose
Soluble in water
Sweet in taste
Quick energy provider
Digest quickly
More energy content
Complex carbohydrates
Starch dextrin glycogen cellulose
Insoluble in water
Nor sweet in taste
Slow energy provider
Slow in digestion
Less energy content
Protein
Body building food
Chain of amino acids that contain carbon oxygen hydrogen and nitrogen
Need for growth and development
Required for production of hormones
Protein forms antibodies that help in preventing illnesses and diseases
Lack of protein cause kwashiorkor and marasmus
Sources - animal and plant
Fish, egg, milk, meat
Pulses, soyaben, dry fruits, green peas
Fats
Contain carbon oxygen and hydrogen
Excess amount of carbs convert into fats
Fat have very high energy content
Also called energy bank/ energy food
Necessary for main body functions
Keep us warm and protect our organs
Help in production of hormones
Store fat under skin and region of kidney and liver
Sources - eggs, fish, meat, milk,
Sweet potato, soyabean, whole corn, dry fruits
Types of fat
2 types
Saturated fat
Present in animal food
Increase cholesterol level
Milk meat cheese
Unsaturated fat
Present in oil from plant
Improves cholesterol level
Peanut oil, sunflower oil
Water
Water is made up of hydrogen and oxygen in 2 1
Blood contain 90 per water
4-5 ltr of water
Regulate body temp
Help in transportation of nutrients to the cells of body
Essential for body’s metabolism
Minerals
Essential in our diet
4 per body weight is made up of mineral
Required for healthy teeth bones and muscle
Convert food into energy
Needed by enzymes for activation
Regulates fluid in our body
Vitamins
Important nutritive components of food
Less quantity
Important for healthy life
Increase immunity in our body and also protect us from various types of diseases
2 types fat soluble
Water soluble
Nutritive components of diet
Those components which provide energy
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Non nutritive components of diet
Those components which do not provide energy
Fiber or roughage
Water
Flavour compounds
Colour compounds
Plant compounds
A healthy weight
A healthy weight is that weight which lowers an individual’s risk for various health problems such as heart disease, high blood pressure, diabetes etc
Healthy weight is considered to be between 18.5 to 24.9 BMI
