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The document discusses the concept of a balanced diet, emphasizing the importance of macro and micro nutrients for human health, growth, and development. It outlines the functions of proteins, carbohydrates, fats, vitamins, and minerals, detailing their sources and roles in the body. Additionally, it highlights the significance of nutrition in sports and weight control, stressing that dietary needs vary based on individual factors such as age, gender, and activity level.

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15 views13 pages

DocScanner 10 Feb 2025 01 48 PM

The document discusses the concept of a balanced diet, emphasizing the importance of macro and micro nutrients for human health, growth, and development. It outlines the functions of proteins, carbohydrates, fats, vitamins, and minerals, detailing their sources and roles in the body. Additionally, it highlights the significance of nutrition in sports and weight control, stressing that dietary needs vary based on individual factors such as age, gender, and activity level.

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akshitnair1904
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© All Rights Reserved
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Download as PDF or read online on Scribd
ING OBJECTIVES Concept of Balanced Diet and Nutritio 3 Sacro and Micro Nutrients: Foot go, } Nutritive and Non-nutritive Co Sf Eating for Weight Control—a £4 importance of Diet in Sport jsone of the basic needs of human bei i Wess of Science and Knowledge, human beings Heed that food is not only required for survival, st also needed for the development of mind and body, wtais important for the growth of our body, forty and healthy living. "Thi meres ‘This knowledge-about food. Nutrition Science. In this chapter, we inka tion S. ene about nutrition and weight control. Concept of Balanced Diet and Nutrition Food is the material that we take to satisfy our unger. Ibis necessary for survival. Food is a mixture ofvarious substances, Figure 5.1 A Balanced Di Sports and Nutrition 'd Sources & Functions mponents of Diet (A Healthy Weight, the Pitfalls of Dieting, Food Intolerance and Food Myths re, During and Post competition Requirements 5.1.1 Concept of Balanced Diet In a balanced diet, all nutrients are present in adequate quantity as required for the human Body. Along With body-building, they provide energy to the body'and strengthen the immune system to Sight iiseases. Balanced diet is the food that contains all the essential, nutrients like proteins, carbohydrates, fats;vitaming and minerals in adequate proportion. Food has Three Major Funetions: % body-building + protecting body Alll the three functions can be accomplished by taking a balanced diet. ‘The way we need proteins for body-building, minerals are also helpful in bodybuilding. Body gets energy through fat and carbohydrates. Water and vitamins are also essential for protectirig the body. Therefore, as per the need of an individual, all the ingredients ofhalanced diet, shoul Inded inadequate [Link] proportion. Such food can be considered balanced food. In reality, the same food cannot be a balanced diet for everyone. It depends on the individual's work, age, gender and climate. Hence, a mixture of all the ingredients in adequate amount and proportion as per the need of an individual is called balanced diet. 5.1.2 Concept of Nutri Nutrition is a process which provides nutrients to the ‘body. When an individual consumes food, a chemical process starts and the body obtains nutrients through that proces: energy-giving ion 103 i Physical Educatc ae Proteins According to D.F, Turner, “Nutrition is a [Link] dynamic process through which a living being utilises by consuming ¢ TES Following are the two main functions of Prot, i 5. "iMg, essential elements Tor nourtshiing and~ 1, Body-building: Proteins function ra developing the body» —— builders in tivo ways: nay, Tn simple words, we can say that nutrition is that (6) Growth and Development of Boay, Somplex process in which the food that is consumed lf of our body-weight is that of ps ote is absorbed for nourishing the body, which builds is required in greater amount in the ge It 4 body, gives energy and safeguards the body_against stage because, in this stage, cells are forty diseases; ~ a greater speed. Cells are formed pmsl This function of food is accomplished by the only. The most maa Retin ot brat Rutrients found in food. Hence, nutrition is ee a vo supply the, ee pod eal i i s, to nutrients. The nutrients are absorbed through the surgery, more proteins are requtren DNR Process of metabolism, fibrimogen network sea a Macro and Micro Nutrients: tired for clotting Alte ‘blood is made up of proteins, Food Sources & Functions . Meare () Generating Enzymes, Hi Nutrients are the chemical ingredients which are Ormones, ' Antibodies: Proteins build a variety. Ofeng td ch a They build nitrogen compounds, whieh 2 Cesential in a specific proportion for various activities many chemical [Link] exam °m of the body. The nutrients reach our body through the and trypsin in gastrie juices i ingredients which are consumed as food, i I. Macro Nutrients a in stomach essential hormones like Lhyrosinesadrenaet ‘and insulin are generated by proteins on reer tL i ae ‘Body Processes: eater proportion. They are 5 ~ p the boul building elements and orev emecty 3 e Peaearnlates the amount of Acids and ea, = bar ‘They are proteins, carbohydrates, fats an S11) Te relates he water balance ter Vie) Tt regulates the flaw of cellular fluids, (d) It maintains its contin, nuity by carrying Oxyg and carbon dioxide. se Sources of Protein \ Protein can be divided into two 1. Animal Protein: Macro Nutrients are can be consumed it categories: Foods from animals lke eg, » and millcproduets like cur, cheese, ete, Foods from plants like pulses, grains, dry fruit source of protein, its and legumes are agund 2. Carbohydrates 1. Carbohydrates provide energy to body, On Fram carbos gives 4 calories. It may be als Tanytorm te is changed into glucose af digestion and it reaches the cells after absarbi i . Glucose taken more than needed Stored in liver & muscles and gives energy al changing into gh gives energy, \ e ° 2. When carbos or fats it in Protei = ‘ats are not present it ‘oteins Carbohydrates Fats Water Yor are in small amount, proteins ha ion—XIl | y . ich v-As aresult, growth of the whic goeiijecouse Protein is unable to endy is _4, Water en ani ony een exists eiteet fanetion of the body building form Water is composed of by dEOF of way There ftion® Gr tate 58 affected by deficiency in'th the proportion £21 S055 in our Botti yy and PeHsue" ae a results amount of Ieetonte 2 ids in the aun gans im blood becomes acidic. aa e neve \ and tyes the absorbing c is an inter-volmigor in human USSU" -~ more Nel a nertestine cells. XE capacity of which metabolism is fast and 0, and ells ae the production of bacteria, Th. contaifimors-sater in thelr i micC-DERAD ISIE in the body which Functions: ature of the body- # Sinus in B-complex. They are not formed 4 Water controls the temPe! go gosicieeY © Sar et performs a significant role > : ages digestion of food and is hel waste ody " ical tt emal .elpful_ “ -chemic eg oe quantity of cholesterol, Tris cusential for various Pysio-e tyre drates r inthe-body: io rbohydrat processes: cell: 0 oe trees of carbohydrate Teisamaports nutrients to the cell8- 50 re tHe st ing, cells. (Differe’ Fins ™ eat, maize, pull on ired for building cells. \ fi pice, wheat » pulses, ete, tis require : ootisjon of water wei Nes: Potato, carrot, sweet potato, organisations differ on the iné Te, peas, mango, dried peas, beans energy in greater amount, One gram fat # Slories of neYEY- Hoes energy in the body. It is stored in the of adipo ‘When the body doesn't ene! 1 Fe se tissus stat at other resources, the stored ete jeoge fepotects prelates bo ves requil healthy skin. { Niumnins A, D, B and K deficiency is not caused iffatii ent in sufficient amount. « itis helpful in the contraction and extension of smal intestine. { irreduces the re-creation of gastric juices. "e consumed, and energy is received. vital organs. : body temperature. ‘ed fatty acids because these acids din body and are essential for surces of Fat hloving are the sources of fat: 1 Animals: Milk and milk-produets, egg, meat, fish, et. « 2 Plants: Coconut oil, groundnut, seeds, dry fruits, soyabean, mustard oil, ete. J in the nutrients). II, Micro Nutrients (Caiero Natronts D © Vitamins Vitamins and-mineratsare-tnoluded_inm_micré nutrients. They are required in a very small amount in the body, but various chemical processes/change™ _ are not possible in their absence. Their absence may result in serious health diseases. Minerals 1. Vitamins: Vitamins can be divided into two categories. @ Fat Soluble Vitamins: These vit issolved in fat, These are: (a) Vitamin A Functions: Vitamin A protects skin from drying cracking. ‘ It is essential for normal sight of eyes. + Itis helpful in the metabolism of glucose. * It strengthens the epithelium tissues. # It is helpful in the natural development of bones and teeth. Sources: 4 Animals: egg, butter, milk, fish, liver and fish oi ® Plants: (In the form of keratin) green leafy vegetables, carrots, mango, papaya, tomato, orange, etc. tamins are easily and ve \ (b) Vitamin D Funetions: + It is helpful in, the metabolism of calcium. It controls the absorption of calcium in the small intestine. * Itincreases the absorption of phosphorus from the gastrointestinal tract. + It is helpful in the ealeification of bones. + It strengthens teeth. % It controls the function of parathyroid gland. It controls the amount of calcium and phosphorus. Sources: Sun rays are the best source of vitamin D. It is also found in a greater quantity in the yellow part of the liver oil of fish. The other sources include fatty fish, egg, butter, cheese, cod-liver oil, ete. It is found almost in negligent amounts in vegetables. (©) Vitamin E Functions: + It is helpful in the reproductive processes. + It protects the red blood corpuscles. + It helps retain vitamin A in the body. It protects vitamin A from oxidation, + Ithelps in the functioning of the liver. Sources: It is present in grains (maize and wheat). It is also found in ghee, oil and green leafy vegetables. (@) Vitamin K Functions: + Itactivates cells responsible for prothrombin required for coagulation of blood. + Itchanges fibrin from fibrinogen by changing prothrombin into thrombin. * It is helpful in forming a fine thread-like network of fibrin indirectly. + As a result of the above-mentioned process, blood coagulates and bleeding is stopped. Vitamin Kis essential for forming prothrombin for this process, Sources: Spinach, cabbage, cauliflower, soyabean, wheat bran, ete. (ii) Water Soluble Vitamins: These vitamins are soluble in water. These are: 106 Physical Education—XIl (a) Vitamin B-complex Functions: 4 It is holpful in the growth of the body + It is helpful in the smooth functionjn, nervous system. Both, It maintains the position of the neryog It keops the skin and the digestive oe active. “ten + It controls the formation process of corpuscles. Fel Bong + Itis helpful in metabolism, + I is important for activation of hormone, + It regulates sensitivity. of nervous tissue, Sources: Wheat, green vegetables, mil, exreq, ete. » (b) Vitamin C ‘Functions: 4 The presence of vitamin C helps the voung, to heal rapidly. . + It is helpful in absorbing iron and caleiun, + Ithelps in the formation of bones, + Ibis helpful in maintaining the health of he connecting tissues. + Vitamin C is very helpful during the grow period of children, Sources: Indian gooseberry, guava, lemon, orange, pineapple, mango, papaya, tomatn fresh leafy vegetables, pulses, sprouted grains, banana, apple, ete. Take § ready to eat food items like packets of chips, te Check their nutritive values displayed on the packets ond tonalyse which of them are good and bad for your health, 2. Minerals Minerals are those substances which are required in small amount, but they are necessary for adequate development of the [Link] capacity to work: Out 4% minerals in the body, 3/4 is calcium and phosphorus, whereas the remaining 1/4 is other minerals. Minerals are required for the growth and devel and for the formation of bones and teeth. They are aso eSSential for various functions like transportation of emotions, the formation of hormones and maintaining heartbeat. Minerals can be classified into two types—Mac? minerals and Micro minerals, Micro minerals areal” called Trace minerals. 09 Macro Minerals It is found in cells Whole ‘throughout the grains, mil body and needed vegetables” for immune system. | meat, fish and It helps in wound poultry healing, sexual maturation and breakdown of __|carbohydrates. _ [selenium [It works as an Dairy antioxidant. Also products, improves immune _| grains, ‘system, cognition and seafood, meat. fertility. Fluoride | Its main function Grapes, is mineralisation of raisins, tea, bones and teeth. drinking water, fish Chromium |Itis important in the | Whole grain, breakdown of fats nuts, fruits, and carbohydrates. _| vegetables, It also aids in insulin -| organ meat. action and glucose breakdown. Thus, regulates blood sugar level. Molybdenum |It activates enzymes) Pulses, grains, | that help breakdown of| green leafy harmful sulphites and| vegetables, prevents toxins from|milk building up in our body. (a) Macro Minerals: Description of a few macro ninerals is given below: ( Caleium: Our body contains more calcium than any other minerals. About 2% of body-weight is calcium. Functions: It is useful in the formation of teeth and bones. It is helpful in the clotting of blood. It is also helpful in controlling the contraction and expansion of muscles. It also controls the absorption of nutrients. It maintains sensitivity _ of nervous tissues. Its deficiency may cause tickets, ‘Sources: Milk, green leafy vegetables, cabbage, mustard, turnip, pulses, eggs, dry fruits, ete. Phosphorus: The amount of phosphorus is exceeded only by calcium. The total amount of phosphorus constitutes about 12 of the body- weight. Functions: It is helpful in the formation of bones [Link]. It maintains the balance ofacids and saline in blood. It is helpful in the fundamental processes of metabolism in the body. It supports rates. It utilises many nutrients that enter the body. It is essential for the development of the skeleton. ‘Sources: Generally, phosphorus is found in all the edible substances. It is found in food in the form of compounds of fats, proteins and carbons. fence, phosphorus is found in milk, eggs, meat, fish, pulses, grains, oils, seeds, dry fruits and to some extent in green vegetables. Sodium: Sodium is present in the form of sodium chloride. It is present in the body in the extracellular fluid. About 100 gram: ium is present in the body of a healthy person. Functions: Tt maintains balance in the quantity of acids and salines. It also maintains water balance. It regulates contraction of muscles and regulates the sensitivity of the nervous system. ‘Sources: Salt, milk, meat, grains, vegetables, ete. Chlorine: It is present in extracellular fluid in the form of sodium chloride and within the cells as potassium chloride. Functions: It is helpful in the formation of hydrochloric acids. It helps in the development of the body. It balances the amount of acids and salts. (Sources: Salt, Vegetables, rye ete.) cy @) Sports and Nutrition 107 (v) Potassium: About 250 grams of potassium-is present in the body-of-an_adult person. Mostly, itis present in the cells and tissues. Some of its parts are present in extracellular fluids. Functions: Potassium is helpful in regulating heartbeat and it reduces the weakness of the muscles. Sources: Tea, coffee, cocoa, meat, vegetables, et. (vi) Sulphur: Sulphur is a major mineral of the body. There is 1% sulphur-in-protein. Sulphur is present in blood and body cells, especially in skin, hair and nails. Functions: Sulphur helps in regulating the concentration of acids and bases in our blood and other bodily fluids, It transports and stores nutrients. It also makes hair, nails and skin soft. Sources: Sprouts, groundnuts, meat, ete. (vii) Magnesium: There is nearly 25 grams of magnesium in the developed human body which is present in the bones, Functions; Enzymes in the body depend on , Magnesium to function normally. Magnesium is also related to the metabolism of calcium and sium Sources: Fruits, vegetables, wheat, pulses and « milk-products, () Micro Minerals: Micro minerals, also known as trace minerals are required in trace amounts but are essential for proper functioning of body. Description of a few micro minerals is given below: (i) Tron: The total content of iron is very less in the body. In an adult, it is approximately 4-5 grams. Functions: It forms bload. Haemoglobin is an important compound which is a combination of iron, minerals and proteins. It plays an important role in the exchange of oxygen and carbon dioxide. Sources: Egg, meat, liver, green leafy ‘vegetables, pulses, dry fruits, honey, jaggery, dates, ete. (Gi) Iodine: It is an extremely essential mineral. It is an important part of thyroxine hormone secreted by the thyroid glands. Functions: It is important for growth and development of body. Sources: lodised salt, fish and sea food. ii) Copper: The amount of copper found in the. adult body is 100-150 mg. It is present in red blood corpuscles of blood plasma. Functions: It is helpful in the oxidation of vitamin C and fatty acid. Physical Education —Xil ; Sources: Liver, dry fruits, pulses, graj, 5 coffee, ete. sng, (ii) Manganese: It is found in bones, kigg, and pituitary gland. ey, Ty Functions: It helps in improving the of enzymes for the digestion of, "ty, carbohydrates and fats, ote Sources: Wheat, pulses, peas, beotrogy fish, green vegetables, ete, Nutritive and Non-nutritiy, : Components of Diet 5.3.1 Nutritive Components of Diet 1, Proteins: Proteins are the compo it carbon, hydrogen, oxygen, mig « phosphorus and sulphur, in whic, amount of nitrogen is about 16%, 14), body-building element and is the pyj,,"* demand of body. Protein is transfo, ty med iy amino acid through metabolic process veh very essential for body cells. Proteins buitgce® tissues and repair damaged tissues. Thorg nine amino acids which cannot be synthesic"® by our body and hence they are called essens amino acids. They have to be taken throug! the food. The other amino acids which synthesised by our body are called non. + at -eSsentia] amino acids. aac eet CeRsee rT Tt ree | Histidine [Isoleucine | Leucine Essential |Lysine | Methionine | Phenylalaane b Threonine | Tryptophan | Valine [Alanine | Arginine | Asparagine Non- _| Aspartate | Cysteine _| Glutamate essential / Glutamine | Glycine | Proline Serine | Tyrosine 2, Carbohydrates: Carbohydrates are a mixture of carbon, hydrogen and oxygen. The term ‘carbo’ means the presence of carbon. The term ‘hydra’ means the presence of hydrogen. ‘The term ‘ate’ means the presence of oxygen. Carbohydrates contain hydrogen and oxygen in the proportion of 2:1. Carbohydrates are the main source of energy. Generally 55- 65% of energy is consumed through carbos. Carbohydrates play an important role in our food. The energy, which is required for the movement of our body, is basically Carbohydrates. The jain food of Indians contains nutrie 8 nts rich j aohydrates. Carbohydraterrieh none Th in, catadantly found in flora, nutrients are a rats ont 3 Ero nts je energy aS compared goubl curmulated under the sks atom external cold & heat pod reas. Fats are lubricated wistndo not dissolve in water, by Wearbon liquids. [Link] vitamins | vit ns are carbonic compounds w vita ina small amount but they are ich exist in ns are necessary for metabolic yc etial- ur gmil . iam ifody and to protect the body. prenctions in Ureant role in keeping the body ey, play a hy. Theil signifittey causes a number of diseases They eee aeieier sified into two categories: he Vitamins gree Figure 5.3 Micro Nutrients © ® Water-soluble Fat-soluble ole *—9 Vidnin Vian Vitamin Vita Vitrin Vitamin Bt On thee Daeaey Bia (a) Water-soluble Vitamins: These vitamins are suluble in water, and are composed of sulphur and nitrogen substances. Vitamin B and Vitamin C fall, inthis category. (i) Vitamin Bs It is a group of many vitamins. They are referred to as Vitamin B-complex as given below: * Vitamin B1 or Thiamine: It is also called Thiamine. It tastes similar to Vitamin C, and has smell of yeast. It is colourless. It activates * Vitam * Vitami * Vitamin B7 or Bioti the parasympathetic nervous Ssh. on carbehgdenten The deficieney, of this vitamin can eatise aymptoms like wheezing, constipation: irritability, lack of concentration, ete. Lack of causes beri beri disease. 1 ‘or Riboflavin: It is a yellow Coloured varcored subotance,Itean be damaged by sunlight and overcooking. It is essential for keeping the eye, nose, mouth, lips and tongue healthy. Its deficieney can cause swollen lumps and retard immunity. * Vitamin B3 or Niacin: This vitamin is helpful in the growth of the body. It is helpful in maintaining hair colour. B6 or Pantothenic Acid: This vitamin is helpful in maintaining the body weight of person. Its deficiency may cause disease known as Pellagra. * Vitamin B6 or Pyridoxine: This vitamin keeps the skin healthy and aids in the manufacture of haemoglobin. ‘This vitamin is helpful in protecting from muscle cramping and depression. * Vitamin B9 or Folie Acid: This vitamin is yellow-coloured, odourless and tasteless. It is damaged by cooking. It is helpful in blood formation. Its deficiency weakens leucocytes. * Vitamin B12 or Cyanocobalamin: It is a substance of red colour. It is damaged by excess cooking. Its deficiency may cause disease called anaemia. (ii) Vitamin C: Itis also called ascorbic acid. It is an odorous acid—a white crystalline substance that dissolves in water and gets damaged on cooking. It forms collagen. Collagen is the cementing material that holds the cells of the body together. It strengthens gums and bones. It is helpful in the formation of red blood corpuscles in the bone-marrow. It controls internal bleeding. Its deficiency causes a disease called scurvy, in which a person feels fatigue due to physical weakness and the gums start bleeding. Teeth and bones become weak. The scars don’t heal easily. ‘There is also a possibility of bleeding in muscles. Helps in nourishing the nervous system. Reduces stress and sleepiness ‘Helps in makii Sport and Nuttin 405 (8) Fat-soluble Viti in fat formed from the substances of carbon, hydrogen and oxygen. Vitamins A, D, category as given below: Gi) BG | Improves blood circulation B7 | Keeps skin, nails and hait healthy. B9 Helps in fertility, footus Fo development and prevents anaemia Bz Helps in xrowth and repair of [tissues in all parts of our body. ins: These vitamins are soluble They are not excreted by the body. They are E and K fall in tho same ® Vitamin A: Vitamin A is a colourless, pale, crystalline compound. It is also called retinol beeause vitamin A is oxidated in the retina of the eyes and it transforms into aldehyde and maintains proper vision, Vitamin A is helpful in the growth of body and it provides immun to the body. Its deficiency caus called night-blindnoss. amin D: It is a white, crystalline, odourless substance. It is not affected by acids, salts, heat and oxygen. It controls the quantity of calcium and phosphorus in the body. It helps in their absorption. It controls para thyroid glands. Its deficiency causes rickets and osteomalacia. Vitamin E: This vitamin is also known as anti- sterility vitamin, It is useful in clotting of blood. Its deficiency causes reproductive failure in males and females. It is an anti-oxidation substance. It is oxidated in the presence of iron, minerals and lead. (iv) Vitamin K: The main function of this vitamin is to clot the blood. It activates the cells responsible for forming prothrombin, which is helpful in the clotting of the blood. Hence, @ very small amount of blood flows during haemorrhage and injury. Its deficiency causes inner haemorrhage which causes anaemia. an eye disoas ee Role Improves eyes health | Makes bones stronger __|Tmproves heart health Regulates blood clotting 5.3.2 Non-nutritive Components of Diet Non-nutritiv which do not © components are those components Provide any energy or caloric body, but they tor ldaciat en 110 Physical €: 'y are consumed along with foods, For éducation—Xil ™ oxample, water, colour, Are, ete, Sumy harmful for the body. Non-nutritiva an below: Waters I is an onsential compo, About 60-70% of water in pro ML oy “i cHont About 90% of our hody-woijht i, ory, a lh f " ou | r, Wate Figure 5.4 Role of Water in Nutrition Water helps to excrete waste material fo, body in different forms. Water ts ens digestive system. It controls the temperaty body. It also functions as a lubricant We essential for cell formation, . 2 Fibre: It does not have any specific eontriby in the nutrition of the body, but itis hare different functions of the body. Fibre is hel in repairing the defects in large intestine! fighting constipation. It controls imbalane blood. sugar by reducing cholesterol Italwek in reducing heart diseases. Sources: Wheat, fresh fruits, barley, . vegetables, fish, etc. 3. Flavour Compounds: which add taste to the food. They are not rel, to nutrition, They can have different tastes! Sour, sweet, bitter, etc, Colour Compounds: They are known colours only as they look attractive. Fru and vegetables have natural colours, Howe colours are used in some foods to make th attractive. Ifthe colours are made from chemi substances, they can be harmful for the body Plant Compounds: Some plant compounds: used as food. Some of them may be useful wh others may be harmful. For example, caffeine taken in excess quantity, may inerease the he rate. ‘These are the compou Eating for Weight Control) ; jieting, Food a Litolrehce Guaieses aera Healthy Weight, the Pitfalls of Dieting, Foo 5.4.1 Meaning of Healthy Weight healthy weight may be understood by reading the table or by calculating Body Mass Index (BMI). Generally, call that weight as healthy wei, aa we can weight which is the weight ofa person w! does not suffer from any we ey ving est i ‘eight of a person when he doe: Figure 5.5 Measuring Height Figure 5.6 Measuring Weight 1, Method to know healthy weight through height and weight chart: Male: Female Low | Medium cma el im Weight (ap| Weight dep] Welgke tap| esis |yweighe eg) |Woteht du) Weight Oe) 507-544 |63.7-57a [57.1639 75 [7444 [495-485 |47.1-58.9 52.1-65.8 |54.8-00.3 [586-058 150 [a2.6-45.8 _|44.4-49.9 _|48.0-56.8 53.5-57.1 |66.2-61,6 _[s0.8-67.1 1625 |o35-471 458-512 _|49.4-66.7 54.8-68.5 _|57.8-63.0 |61.2-68.9 55 [449-485 (471-626 |50.8-58.0 56.2603 _|59.0-64.8 [626-700 1575 [462-499 |48.5-68.9 __|52.1-594 58.0-62.1 _[60.7-66.6 _|64.4-72.0 160 [476-612 [49.9-65.8 _[63.5-60.7 59.8-63.9 _|62.-08.9 [666-752 162.5 |49.0-62.6 _|p1.2-671 _|54.0-626 e1.6-63.7 [644707 |on.a77.1 65 |s03-53.0 |s2.e-s8.0 [567-644 63.4-68.0 (66.6725 _|70.3-76.9 1675 [616-658 [644-612 |58.6-062 e7a716 |os.o-74.8 [721-811 170 |58.5-57.6 |56.2-63.0 _|60.5-68.0 eas-73.4 |eoe771 |76.9-85.4 172.5 [548-694 _[68.0-64.8 _|62.1-69.8 je89-73.4 |71.6-79.3 |76.1-84.7 7s |s7.ie12 [508-666 |es.0-71.6 0775.7 [784-816 |78.4-87.9 178 (s8.9-63.5 [616-684 |65.7-79.0 725-776 [75.7839 _ |80.7-90.2 a0 |60.7-65.8 [03.6708 _[67.5-6.2 743-708 |[7e0-06.1 (82.5-02.5 yas |o2.6-671|o5.a-72.1 (6970.4 Method to Calculate Body Mass Index: To ascertain the body mass index, one should divide their “body weight (in kg) by their height (in metre square). _ Weight (in ke) Body Mass Index = Fyeignt x Hoight Sports and Nutrition 444 40 a. Physical Education—Xit 7) @ (hy @ ® contain high calories. For example pizza, chips, pastry, chocolates, eolg drat, which make it difficult to control weight inn’, in greater amount. Therefore, we sheaths them. Sava Control on Overeatin, each child/person depends on his work ang: It means food should be consumed ae Per ty. needs of the body. To reduce weight, ones not overeat, eal Set Target for Weight Control: Set gy for controlling weight, After that try to re” weight as per your height. Goal setting depend on one’s weight. If your weight isn? than your healthy weight, set long-term gous try to achieve them gradually. Yogic Exercise: It has ‘been discovered various researches that tension and Pressure increase obesity. Yogic ‘exercises like ‘Pranayama and Asana’ is helpful in reducing tension and pressure. Besides this, it helps in smooth functioning of various ‘systems of the body. Hence, we can avoid obesity by smooth functioning of the different systems of our body and extra weight can be controlled. Less Quantity of Food: In order to control weight, the amount of food consumed can be reduced in small amounts. For example, if you consume 2300 calories in a day, about 100-150 calories can be reduced easily. Balanced Diet: One should start eating food as per the need of body and in adequate proportion to control weight. The appropriate proportioa of food depends on the nature of one’s work and climate so the nutrients should be consumed ia that proportion only. HF Amount of fing through mental EF, sae inerenses "5 o et, our Weise Me no! \ © vorldwide obesi 7 fat bee normal ea Tess calories 1 Teauce { gt function a great speed We cponsible for GP pict: One should take food tn tho weight ot tjes which are Tes? : ‘pe60IE Phternoon and night regularly, F ; nysical Beer inB> is For metabolism. co phy’ pommel 6 miss @ meal then we 0, Redues ‘Physical Work: We reas Pht Satan dhe next meal and naturally wil Reduce Phyegieting. AS 8 TOS Ty pe chances vill able tO ‘control weight. So, one should take will not get reduced, rather there Wi al work OF pot be Srularly and Pay heed to its nature and f weight gain. Reduction. in physi e oxorei ri bolism. antit- exercise reduces metal jeting, We we Frequently: D. 7 , ‘ye are dieting: tiv at Frequently: Determine t jquid Diet: When dieting ot pon" Mr meals. Eating at small bine] the) n= Oren a ai ve arlid diet. But i refer taking liquid nes eater calories. Therefore weight is not aero ea mistake 3 dd i \ e cas Weis and start consuming those 1 ample; tts of Dieting Hquids and si mount of ealores, Force cold ee i sweet coffee with cream, swee! i pean sid js becoming a erent Problem. In order to get ‘Suinks, ete. They contain less nutrients and mi oe obesity some people are busy in working out in calories, therefore, weight is not reduced. aol ‘es, others do dieting or take medici 680 for hours, Pg number edicines. yo plan to reduce our weiE! Sec weiaht ec Se eae ee eel ‘olan which is realistic to 0Ur preferences Gineefar weight ecauseit reduces their wet nd capacities I we cannot ConUD ED our new stvle cette effet on health, They may suffer SP men! plan OO ee Harte ee reakfact is a very important nena an Tong term, none of our oO many an take healthy food which may provide ta meduee weight ean become successful. FAT 1, fo. 0 Cones tothe body and enable metabelism. should include only those food-items inow site mu ee process of reducing weight. So with Wwe can continue for a longer period. js7eed5 VP Tice, one should include porridge, milk, las fes, banana, grains, pobs, salad, egg, ete. int, we should prepare & 5.4.3 Food Intolerance a Tood intolerance means a particular food-item not some pitfalls ce ea are given below: being suitable for the ‘body. Any food that we are i} Lack of Nutrients: Due to dieting, a person _ unable to digest is intolerable to us and itis considered i ies food in small amount and stops eating a food intolerance. ly tekaber of things. As a result, there is a shortage ‘Food intolerance is the negative effect of food-items i rte cipro ty gga animate nin 1 anne GC Sg which are required by the Dat fare either not digested or absorbed. It is because 4, Weak Muscles: Due to consumption of food in of chemical substances which are present in those | veil amount, the required nutrients are not food-items. Many a times, intolerance may be due to preservatives, colours, additives and flavours. Sometimes, food intolerance can ‘be due to overeating of a particular food. Given below are some chemical 3. Reduce Sugar in Blood: Dieting causes substances which can cause food intolerance. shortage rd ‘carbohydrates in our body which is: histami wal shortage for energy as it supplies glucose. AS a 37 GON es histamine intolerance SIL blood-sugar level comes down. IBS dairy: aay we 4. Reduce Bone Density: These days we have on Fd ditix Suleo Mepped consuming foods which have good ‘sFood additives | sickeas ildum content, like mille and milk-products, ntolerances: provided in sufficient amount. As a result, the Prscles are weakened and their energy and endurance deteriorates. ail . = ples and gains resulting in the redution of SEPP TOS eesTEACLIONS jone density. Ba reine ean infections & ry’ ze0lut “18 5. Slow Metabolism: When we are dieting, ow zhe uten 2 a etaeetteme metabolism to eonsume alicadache.S symptoms less energy. After some time, when we start Figure 5.8 Food Intolerance spors end Nuon | 1 1. Digestive Enzymes: Food intolerance can be due to digestive enzymes. A variety of digestive juices are required for digesting different foods. "The body not producing these juices in adeau Fi amount may be one of the reasons for foo intolerance, : — 2. Antioxidants: A few vitamins like Vitami “A, C and E, which are antioxidants, may cause intolerance if taken in greater quantity. ' 3, Nitrates: Nitrate is a chemical composed 0 nitrogen and carbon. If it is taken in larger amount, it may cause food intolerance. 4, Benzoates: Benzoate is a chemical compound and is usually used for preservation. If taken in larger quantity, intolerance may be caused. 5. Sulphites: Sulphite is used in the preservation of food and it is also found in some foods. Its excess use may also cause intolerance. Symptoms of Food Intolerance Following are the symptoms of food intolerance: & Vomiting ® Stomachache + Gas ® Diarrhoea % Morning sickness Headache © Acidity Cramps: @ Nausea ‘* Nervousness 5.4.4 Food Myths Food is a basic need of human beings. A human being cannot survive without food. Even today there are myths about the amount and kinds of food to be included in our meals. Given below are the myths related to foods: 1, Carbohydrates Cause Obesity: Even today, people believe that carbohydrates like Potato, rice, ete. cause obesity. In fact, food with carbohydrates cause obesity only when taken in greater amount. If taken in adequate amount, there is no risk of obesity. It is a myth. Carbohydrate is the main source of energy for Food: Now-a-days, packeg 3. Poche jnvthe market with @ megaes,!4 is fattree, but, in reality, they also cont though in small amounts. We consume eater amount, thinking it to be fatjrg. Preult, we end up cOnSUMINE MOre calorie The body requires fats in small amount. Fried Food is Harmful: Generally, Pee ” peliove that fried foods are harmful for pl Tris only a myth, If food is fried ino op gh ood quality, itis not harmful for body,“ "*e 5, Fasting: Some people believe that fay, * reduces weight. If we observe fast at a 41"? interval, there will be a shortage of Dutrient in the body. At the baci? time, itis also Possipy, that some foods are avoided and some other, in taken in greater amount, ne me take More Fog in a meal after a long fasting period. 6. Banon Physical Exercise: Anumber of peony believe that they will eat more if they do ma exercises. But if we do exercises as per the nec, of our body, we won't feel more hungry ang won't consume more calories. It is just a myth, 7. Customs: In Indian culture, there are som, customs related to food in various parts ¢ the country that makes people avoid tht particular food. In reality, the systems of a the human beings are the same, then how it is possible that a particular food is harmfy| for one social group and harmless for the other? It’s only a myth. Edible items may be determined on the basis of climate. Food cannot be chosen on the basis of traditions and customs, Importance of Diet in Sports— Pre, During and Post Competition Requirements Nutrition plays a significant role in sports. Players cannot imagine to give their best presentation without nutritious food. A player needs energy for excellent Presentation in sports, which can be available through Dutritious food. Every sport is of different nature #9 the players should be Provided with the suitable food 88 per the nature of the game, Sports nutrition is related to liqui : is to liquids and amour! of foods taken by a player, . the body. . Egg Increases Presently, it is beli the level of chole: Cholesterol Level: eved that egg enhances ‘sterol. In fact, egg is i y _atonis the combination of procs, sat onganisme receives and Ulises the mage re i ry for the Saar of its function nal 2g renewal ofits components." ye et het ewords, nutrition is that condition when vst gain al the nutrients ag Pere nae pie triton is the combination of p aoe soe gotermine the supply of food related soe” yeeros and be helpful in enhancing ies ie cir ntatioP™ ‘ses by which oy WHY Nutrition for Players 5" da lot of energy while A nee ile pl ane of re we lying Mae ® result they need more energy whic take ye aoa 'By which can jo ed with Food oF nutrients, If energy i PT he tissues are utilised. As a Rei ie eral {oface problem in best presentation, ~ mn below the Hist of nutrients required by _ eeording to the nature of their sports. Sie ‘carbohydrates: It is a main source of enei carbohydrates i i oe Storage o drates is essential for long race perause they require a lot of energy. , protein: Is a formative element and repairs thedamage of tissues. Generally, it does nothave any impact on the presentation but proteins are erential for body weight and speed. 4, Fat: It is also a main source of energy. When the mount of glycogen is reduced in the body, fat suoplies the required energy. The sports played fora long duration requires fat but excess of fat jsharmful for body. |, Vitamins: They do not have any direct impact on the presentation of sports but they are required formetabolism. 5, Minerals: Their shortage or excess may affect presentation. 6, Water: Deficiency of water affects presentation. Players perspire in excess while playing which hinders the function of body and it affects the presentation. ! * Diets a basic requirement of humans. ¢ The inclusion of nutritious elements in the proper proportion ¢ protein, carbohydrate, fats, vitamins and minerals. * Abulanced diet should have proper amount and ratio o vents make the body healthy with enerey- ie substance causes many heterogeneo ed intolerance is the reaction of the body 10? 5.5.2 Diet Before Competition i * The sports person should initiate 2 diet with Proper carbohydrates at least 20 days before the Competition so that glycogen may be stored in the body, * The players should take fluids with carbohydrate two three hours before the beginning of SP0r*S because it is absorbed in body quickly. + Fresh fruit juico may be taken just before the sports. It is useful in protecting from the shortage of water and provides energy- + The player should not feel hungry or thirsty, otherwise he will feel the shortage of energy. 5.5.3 Diet During Compet + The players should avoid deficiency of liquids in body during competition. + Lemon water may be taken so that there is proper balance in sodium and calcium. They should consume carbohydrated drinks at short intervals for long duration competition. Water should be taken in limited amount. % Sports Drinks may be taken in activities which require speed. Drinks with glucose should be taken so that blood sugar is maintained. 5.5.4 Diet After Competition # After competition any liquid diet can be taken. % Fresh fruit juice should be taken so that energy may be recovered. 4 Foods with protein may be taken in limited amount so that the tissues may be repaired and may be helpful in the recovery of muscles. 4 Normal and balance diet may be taken after about two hours of competition which should contain all the nutrients as per the need of the players. 4 Taking complete diet helps in recovery of energy. in the diet is a balanced diet. us disorders in the body. Sports and Nutrition 115 | |

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