15 第十五章 Sports Nutrition for Young People.ppt

第1页：运动营养封面

Sports Nutrition

第2页：运动人群的划分

Introduction

• Peoples divided into tow crowds A Residents B Athletes
• Sport means activity increasing For ours health

第3页：近20年国民体质变化

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

第4页：运动的能量与蛋白质需要

• 1 Property Activityincreasewithmoreexhausting Uptolimitedlevelinathletes
• 2 NRequirement
• 2.1 Energy：18.4 MJ/d CP:EE:CH2 O=1:1:42.2 Protein:1.5-2.5g/kg BW2.3 Mineral

第5页：运动中三大营养素的利用

CH2 O：Directlysupplyenergy Fat Lessutilizationthan CH2 Oabout 10-20% Proteinbeingacidmeterials

第6页：运动膳食指南要点

3 Dietary guidline for sport-High Level of CH2 O-Low level of fat -Suitable level protein -Enough water drinking-Suitable dietary amount-Familiar foods-Good sanitation

第7页：大学生运动员的能量与比例

• 4 Sport nutritioneg Studentsintheuniversity/college
• 4.1 GE：3000-6000kcal/d
• 4.2 Ratioof Energy：Carb:Prot:Fat=4：1：1

第8页：碳水化合物对运动的重要性

4.3 Important of CH2 OCH2 Oin Dietary Menuisveryimportant 55-60%,9-10g/kg BWsuchascereals,fruitsandvegetables CH2 Obedividedinto：Keepingbloodglucoselevel Especiallyaftersports Supportingenoughenergytobrainandheart

第9页：运动膳食中的脂肪

Sutablelevelindiet: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 Poorsportlevel 4.4 Lipids

第10页：运动膳食中的蛋白质

4.5 Protein E/prot：>15%/DRIs，1.5-2.5g/kg BW50%frombetterprot.Lessprot.:Bodyprot.Exhausted Bodystatusnotkeeping Overprot.:Moreacidmeterialsinbody Musclebetiredeasily Poorsportlevel

第11页：运动与水的补充

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

第12页：运动补液的注意事项

Attentionsfordrinkingl 1.5-2.0 L/dl Drinkingwaterbeforefeelingthirstyl Coolwateriseasiertobeabsorbedthanhot Wl Coolwatercanlowbodytemperatuer Runinlongerdistancel 100mlbefore 2hsonebyonel 100mlbefore 10-15minl 100mlinthemiddle,10-15min/oncel 500mlafteronebyone

第13页：运动中的矿物质丢失与补充

4.7 Minerals Exhausted：Nutrientslostmuch(Vit.Mine) Moreacidsinthebody Morewaterlostfromsweat Supplying：Keepingthebalanceofwaterminerialsacid/alkali Vit.,CH2 O&E

第14页：运动员矿物质供给量

l Na Cl:30~40g/dl K:1.5g/d Adjustingathletes’temperatureforheat-resistant K+richerinorange,tomato,watermelonetall Ca：1000~2000mg/d Acids(lactose,urine)producedinthebodytobesalt Intakeless Na Cll Fe：20~25mg/d RBC/Hb-O&CO2l Zn&Se：Suiltableamount Takingpartinmetabolismasassistant Effectincreasing

第15页：运动中的维生素供给

4.8 Vitaminsl Vit.E：10~15 IU/drichinvariousfoodsas----l Vit.C：Enough 200~300mg/oncedrinkerberfor 30minl Vit.Bcom：Supplying B1、B2etal

第16页：运动配餐原则

Ration Principle

• Balance
• High level of CH2 O
• Color, flavor
• 5 meals or more

第17页：运动员早餐与加餐安排

• 5 Dietary direction
• 5.1 Breakfast：Exchange for each other as follows
• 5.1.1 CH2 O：rice/wheat----5.1.2 Milk /soya-milk----5.1.3 Fruits
• 5.1.4 Meat/egg /fish/chicken---5.1.5 Vegetables----5.2 Snack
• 5.2.1 Apple + bread or biscuit
• 5.2.2 Milk/soya milk /water/juice

第18页：

第19页：运动前的进餐时间安排

6 Schedulea. Before sport 4hs: Largeb. Before sport 3hs: Middlec. Before sport 2hs: Lessd. Before sport 1h: Litter