Diet:
Diet: refers to what a person eats or drinks.
Calorie: The definition of a calorie is 'the amount of energy, or heat, it takes to raise the temperature of 1
gram of water 1 degree Celsius (1.8 degrees Fahrenheit)'. It is in effect the amount of potential energy that a food contains. The body uses this energy to live and breathe, and perform all our daily activities. The range of daily calorie burning is from 1600 for a sedentary woman or older people to 2800 for active men. Menstruating females require more calories than active teen males. Why???
nutrition : The process of nourishing or being nourished.
The process of the body using food to sustain life.
Nutrition is the science of food, the nutrients, and other substances therein, their action, interaction, and balance in relation to health and disease.
vitamin. Any of various fat-soluble or water-soluble organic substances. Their main task is to get chemical processes going like enzymes or hormones. Today, man is a "deficiency creature" with respect to vitamins. We are not able to produce a sufficient amount of vitamins in the body. Humans have lost the ability to produce vitamins during the evolution. Therefore, we are dependent on a sufficient vitamin supply from nature. Some animals are superior to us: e.g. a dog produces vitamin C.
Scientists have identified thirteen vitamins:
Vitamin C
Vitamin B1 (Thiamin)
Niacin
Riboflavin
Vitamin B6
Folic Acid (Folacin)
Vitamin B12 (Cobalamin)
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Biotin
PantothenicAcid
What Types Of Vitamins Are There?
Vitamins are divided into two groups: fat-soluble and water-soluble: (See above)
Fat-soluble vitamins
Include A, D, E, and K
Stored in body fat, principally in the liver
Can be toxic at high doses. Because the body cannot get rid of excess amounts, too much vitamins A and D can have cause serious adverse side effects.
16. Too much vitamin A can result in: loss of appetite, headaches, irritability, liver damage, bone pain, and neurological problems, including brain damage
17. While vitamin A is only found in animals, dark orange-yellow and green leafy vegetables contain carotenes (e.g., beta-carotene) that the body can use to make vitamin A. Unlike vitamin A, carotene is fairly safe when consumed in large amounts because the body stores excess carotenes (which can make the skin look yellow-orange) rather than converting them to vitamin A.
18. Too much vitamin D can cause weight loss, vomiting, irritability, destructive deposits of excess calcium in soft tissues (like the kidneys and lungs) and potentially fatal kidney failure)
Water soluble vitamins
Include vitamin C, vitamin B1 (thiamin), niacin, riboflavin, B6, B12, pantothenic acid, biotin, folic acid
Not stored in body; must be replaced each day
Excess eliminated in the urine
Can be toxic at high doses. Consuming excess amounts of water-soluble vitamins can cause dangerous side effects:
23. Large amounts of niacin can cause severe flushing, skin disorders, liver damage, ulcers, and blood sugar disorders, interfere with fat metabolism and speed up glycogen depletion
24. Large doses of vitamin C have been associated with diarrhea, kidney stone formation, and impaired copper absorption
25. Excess vitamin B6 can cause neurological symptoms similar to multiple sclerosis, including numbness and tingling of the hands, difficulty in walking, and electric shocks shooting down the spine.
Mineral: Minerals are "inorganic" (they don't contain carbon) compounds that the body needs in very small amounts to perform a variety of functions. Minerals are classified into two groups based on the body's need: Major minerals and Minor minerals.
Major Minerals
Needed in amounts greater than 100 milligrams per day
Include calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur
Like fat-soluble vitamins, excess amounts of minerals are stored in the body and can gradually build up to toxic levels. An excess of one mineral can also interfere with the functioning of others.
Minor Minerals
Needed in amounts less than 100 milligrams per day (hence called "trace" minerals)
Include iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium
Like fat-soluble vitamins, excess amounts of minerals are stored in the body and can gradually build up to toxic levels. An excess of one mineral can also interfere with the functioning of others:
32. High iron intake can produce an iron overload (hemochromatosis) in genetically predisposed people and cause deficiencies of other trace minerals (zinc and copper). If left untreated, iron overload can damage the liver, pancreas, and heart.
33. Excess zinc consumption may reduce HDL ("good") cholesterol levels, impair immune function, and inhibit copper absorption from foods, possibly leading to anemia.
34. In susceptible people, excess calcium can increase the risk of kidney stones; excess calcium from diet or supplements may also interfere with the absorption of iron.
35. Copper supplementation isn't recommended as athletes aren't usually copper deficient and there is no evidence to suggest copper enhances athletic performance.
36. Selenium supplementation isn't recommended as most people get enough selenium and an excess intake may be harmful.
NUTRIENT
FUNCTIONS
SOURCES
Calcium
Bone formation
Enzyme reactions
Muscle contractions
Dairy products
Green leafy vegetables
Beans
Iron
Hemoglobin formation
Muscle growth and function
Energy production
Lean meat
Beans
Dried fruit
Some green leafy vegetables
Magnesium
Energy production
Muscle relaxation
Nerve conduction
Grains
Nuts
Meats
Beans
Sodium
Nerve impulses
Muscle action
Body fluid balance
Table salt
Small amounts in most fruit except fruit
Potassium
Body fluid balance
Muscle action
Glycogen and protein synthesis
Bananas
Orange juice
Fruits
Vegetables
Zinc
Tissue growth and healing
Immunity
Gonadal development
Meat
Shellfish
Oysters
Grains
Copper
Hemoglobin formation
Energy production
Immunity
Whole grains
Beans
Nuts
Dried Fruit
Shellfish
Selenium
Antioxidant
Protects against free radicals
Enhances vitamin E
Meat
Seafood
Grains
Chromium
Part of glucose tolerance factor-helps insulin
Whole grains
Meat
Cheese
Manganese
Bone and tissue development
Fat synthesis
Nuts
Grains
Beans
Tea
Fruits
Vegetables
Iodine
Regulates metabolism
Iodized salt
Seafood
Fluoride
Formation of bones and tooth enamel
Tap water
Tea
Coffee
Rice
Spinach
Lettuce
Phosphorus
Builds bones and teeth
Metabolism
Meat
Fish
Dairy products
Carbonated drinks
Nutrition Guidelines
The most appropriate diet for the youth athlete is one that:
Is high in nutrient-dense complex carbohydrates
Contains moderate amounts of protein, salt, sugars, and sodium
Is low in transfat and fat, saturated fat, and cholesterol; and
Provides sufficient calories
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