For Young People Professor Dr. Jin BQ Dept. of Food Science & Nutrition NJNU

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