Ministry of Education and Science of the Russian Federation
State educational institution of higher vocational education
Tomsk State University of Control Systems and Radioelectronics (TUSUR)
Department of Physical Education and Sports (FViS)
by discipline: Physical culture
Topic: Nutrition and weight control in various motor activities
A piece of daily bread is
was and remains one of the most important problems of life,
a source of suffering, sometimes satisfaction,
in the hands of a doctor - a powerful remedy,
in the hands of the ignorant - the cause of the disease.
I. P. Pavlov.
Introduction
All life processes in the human body are highly dependent on what constitutes its nutrition from the first days of life, as well as on the diet. Every living organism in the process of life continuously spends its constituent substances. A significant part of these substances is “burned” (oxidized) in the body, as a result of which energy is released. The body uses this energy to maintain a constant body temperature, to ensure the normal functioning of internal organs (heart, respiratory apparatus, circulatory organs, nervous system, etc.) and especially to perform physical work. In addition, creative, so-called plastic processes associated with the formation of new cells and tissues are constantly taking place in the body. To maintain life, it is necessary that all these expenses of the body are fully reimbursed. The source of such compensation is the substances that come with food.
Food should contain proteins, fats, carbohydrates, vitamins, minerals and water. The need for both the total amount of food and individual nutrients depends primarily on age in children, and in adults on the type of work and living conditions. In order to fully satisfy this need of the body, it is necessary to know how much energy it consumes per day. It has been established that the energy generated in the body is ultimately released in the form of heat. Therefore, by the amount of heat released in the body, it is possible to determine its energy costs; usually these costs are expressed in thermal units - large calories, or kilogram - calories (large calorie - the amount of heat spent on heating 1 kg of water by 1 ° C). So, for example, for 1 hour of sleep, 0.93 calories are spent per 1 kg of body weight, and 1.69 calories are spent on dressing and undressing.
The best nutritional standards are understood to be such norms that, in an adult, fully cover all the costs of the body, and in children, they also provide for the needs of growth and development. It has been established that according to energy costs or, in other words, according to caloric needs, the adult population can be divided into 4 groups: the first group (expenditure of 3000 kcal per day) includes persons who are not associated with physical labor and work mainly in a sitting position; the second group includes workers of mechanized labor (cost 3500 kcal per day); to the third group - employed in non-mechanized or not fully mechanized labor, such as blacksmiths, carpenters, plumbers, stokers (expenditure 4500 - 5000 kcal per day). When playing sports, energy costs, especially during training and competition, can increase up to 6000 - 7000 kcal per day.
For proper nutrition, however, it is not enough to determine only the calorie content of food. You also need to know what nutrients and in what quantity can provide this calorie content, i.e. determine the quality of food. When oxidized in the body, 1 g of proteins or 1 g of carbohydrates produces 4.1 kcal, and when 1 g of fat is oxidized, 9.3 kcal. If necessary, carbohydrates and fats can partially replace each other; as for protein substances, they cannot be replaced by any other food substances.
1. Rational nutrition
Rational nutrition is nutrition that ensures the growth, normal development and vital activity of a person, contributing to the improvement of his health and the prevention of diseases.
Rational nutrition involves:
1. Energy balance
2. Balanced diet
3. Compliance with the diet
1.1 Energy balance
The energy value of the daily diet should correspond to the energy consumption of the body. The body's energy costs depend on gender (in women they are lower by an average of 10%), age (in older people they are lower by an average of 7% in every decade), physical activity, profession. For example, for mental workers, energy costs are 2000 - 2600 kcal, and for athletes or people engaged in heavy physical labor, up to 4000 - 5000 kcal per day.
1.2 Balanced diet
Each organism needs a strictly defined amount of nutrients, which must be supplied in certain proportions. Proteins are the main building material organism, a source of synthesis of hormones, enzymes, vitamins, antibodies. Fats have not only energy, but also plastic value due to the content of fat-soluble vitamins, fatty acids, phospholipids in them. Carbohydrates are the main fuel for the life of the body. The category of carbohydrates includes dietary fiber (fiber), which plays an important role in the process of digestion and assimilation of food. AT last years Much attention is paid to dietary fiber as a means of preventing a number of chronic diseases, such as atherosclerosis and cancer. Minerals and vitamins are important for proper metabolism and ensuring the functioning of the body.
According to the principle of a balanced diet, the provision of basic nutrients implies the intake of proteins, fats, carbohydrates in the body in a strict ratio.
Proteins should provide 10-15% of daily calories, while the proportion of animal and vegetable proteins should be the same. The optimal amount of proteins should be 1 g per 1 kg of weight. So for a person weighing 70 kg, the daily intake of proteins is 70 g. At the same time, half of the protein (30 - 40 g) should be of plant origin (sources - mushrooms, nuts, seeds, cereals and pasta, rice and potatoes). The second half of the daily protein intake (30 - 40 g) should be of animal origin (sources - meat, fish, cottage cheese, eggs, cheese).
The optimal amount of fat intake is 15 - 30% of calories. Favorable is the ratio of vegetable and animal fats, which provides 7 - 10% of calories due to saturated, 10 - 15% - monounsaturated and 3 - 7% polyunsaturated fatty acids. In practice, this means consuming an equal ratio of vegetable oils and animal fats contained in products. The optimal amount of fat should be 1 g per 1 kg of weight. Considering that half of the daily requirement for animal fats is found in products of animal origin, it is rational to use vegetable oils (30-40 g) as a "pure" fat. For your information: 100 g of doctor's sausage contains 30 g of animal fat - the daily norm. Saturated fatty acids are found mainly in solid margarines, butter and other products of animal origin. The main source of polyunsaturated fatty acids are vegetable oils - sunflower, soybean, corn, as well as soft margarines and fish. Monounsaturated fatty acids are found mainly in olive, rapeseed, and peanut oils.
Carbohydrates should provide 55 - 75% of daily calories, their main share falls on complex carbohydrates (starchy and non-starchy) and only 5 - 10% - on simple carbohydrates (sugars). Simple carbohydrates dissolve well in water and are quickly absorbed by the body. Sources of simple carbohydrates - sugar, jam, honey, sweets. Complex carbohydrates are much less digestible. Fiber is an indigestible carbohydrate. Despite the fact that fiber is practically not absorbed in the intestines, normal digestion is impossible without it.
The action of fiber: - increases the feeling of satiety; - promotes the removal of cholesterol and toxins from the body; - normalizes intestinal microflora, etc. Dietary fiber is found in most types of bread, especially in wholemeal bread, cereals, potatoes, legumes, nuts, vegetables and fruits . Eating enough fiber-rich foods plays an important role in normalizing bowel function and can reduce the symptoms of chronic constipation, hemorrhoids, and reduce the risk of coronary heart disease and certain cancers.
Thus, rational nutrition implies that proteins provide 10-15%, fats 15-30%, carbohydrates 55-75% of daily calories. In terms of grams, this will amount to an average of 60 - 80 grams of protein, 60 - 80 grams of fat and 350 - 400 grams of carbohydrates with different caloric content of the diet (simple carbohydrates should account for 30-40 g, dietary fiber - 16 - 24 g) .
Proteins - 10 - 15%
Fats - 15 - 30%
Saturated fatty acids (SFA) - 7 - 10%
Monounsaturated fatty acids (MUFA) - 10 - 15%
Polyunsaturated fatty acids (PUFAs) - 3 - 7 Carbohydrates - 55 - 75%
Complex carbohydrates - 50 - 70%
Dietary fiber - 16 - 24%
Sugar - 5 - 10%
athlete rational nutrition calories
1.3 Power mode
Nutrition should be fractional (3-4 times a day), regular (at the same time) and uniform, the last meal should be no later than 2-3 hours before bedtime.
2. Energy costs
Human energy consumption can be regulated and unregulated. Unregulated energy costs are the energy costs for basal metabolism and the specifically dynamic action of food. Under the main exchange understand the minimum level of energy consumption, which is necessary to maintain health and vital functions of the body.
Basal metabolism is determined under conditions of complete muscular and nervous rest, in the morning on an empty stomach, at a comfortable temperature (20 C). its value is related to individual features human (body weight, height, age, gender, state of the endocrine system). For example, in women, the basal metabolism is 5-10% lower than in men, and in children it is 10-15% higher than in adults (relative to weight). With age, the basal metabolic rate decreases by 10 - 15%.
The specific dynamic effect of food is manifested in an increase in basal metabolism, which is associated with the processes of digestion. With the assimilation of proteins, the basal metabolism increases by 30 - 40%, fats - by 4 - 14%, carbohydrates - by 4 - 5%. With mixed nutrition with the optimal amount of digested products, basal metabolism increases by an average of 10-15%.
Regulated energy costs are the energy costs during various kinds human activity. The greatest energy consumption takes place during physical work, which is associated with a significant increase in oxidative processes in working muscles. For example, while walking, the basal metabolic rate increases by 80 - 100%, while running - by 400%. With an increase in the intensity of muscle movements, the level of energy consumption increases.
Back in the days of the USSR, official recommendations were approved, which have not lost their relevance even now. According to them, all people are divided into 5 categories depending on the intensity of work:
Predominantly mental workers: heads of enterprises and organizations, engineering and technical workers, whose work does not require significant physical activity; medical workers, except for surgeons, nurses, nurses; teachers, educators, except for sports; workers of science, literature and press; cultural and educational workers; planning and accounting workers; secretaries, clerks; workers of different categories, whose work is associated with significant nervous tension.
Workers engaged in light physical labor: engineering and technical workers whose work is associated with some physical effort; garment workers, agronomists, livestock specialists, veterinarians; nurses and nurses; sellers of manufactured goods stores; workers employed in automated processes and in the radio-electronic industry; communications and telegraph workers; physical education and sports instructors, trainers.
Workers engaged in moderate labor: machine operators for metal and woodworking; adjusters, tuners, surgeons, chemists, textile workers; drivers of various types of transport; workers Food Industry, food vendors, etc.
Workers engaged in heavy physical labor (construction and agricultural workers and machine operators, riggers, etc.).
Workers engaged in particularly hard physical labor (miners, steelworkers, fellers, diggers, etc.).
| Labor Intensity Group | Age group, years | Men | Women |
| 1 | 18-29 | 2800 | 2400 |
| 30-39 | 2700 | 2300 | |
| 40-59 | 2550 | 2200 | |
| 2 | 18-29 | 3000 | 2550 |
| 30-39 | 2900 | 2450 | |
| 40-59 | 2750 | 2350 | |
| 3 | 18-29 | 3200 | 2700 |
| 30-39 | 3100 | 2600 | |
| 40-59 | 2950 | 2500 | |
| 4 | 18-29 | 3700 | 3150 |
| 30-39 | 3600 | 3050 | |
| 40-59 | 3450 | 2900 | |
| 5 | 18-29 | 4300 | - |
| 30-39 | 4100 | - | |
| 40-59 | 3900 | - |
A person needs energy for the following purposes:
1. Life support. This is the so-called. the level of basic metabolism is the energy expended by a person per day, while he sleeps for 8 hours and is in a lying position for 16 hours. The temperature in the room should be 18-20 ° C, since when the air temperature drops, energy costs increase, and when the air temperature rises, they decrease.
2. Energy expenditure for physical activity. Any of our physical activities - walking, getting up from a chair or climbing stairs, chopping firewood or exercising in a fitness class - leads to additional energy costs.
3. Energy expenditure for basal metabolism and physical activity must be summed to find the total energy expenditure. This expenditure must be compensated by the intake of energy from food. But digestion is also a job that requires energy. The energy expended on the digestion of food is called the specific dynamic action of food (SDAP) or the cost of thermogenesis. The cost of thermogenesis must again be reimbursed by food.
To control the process of losing weight or maintaining weight, we first need to determine the energy we expend. Because the laboratory methods energy consumption measurements (measurement of heat transfer in a special chamber or analysis of exhaled air) are not available to us, we will resort to the calculation method using formulas.
Basal metabolic rate (BMA). It is also called basal metabolism. Basal metabolism is another name for metabolism.
In the process of life, a person dissipates thermal energy into the environment. The amount of dissipated energy is determined by the temperature difference between the environment and the object and the surface area of the object, in our case a person. We talked about the effect of room temperature on the basal metabolic rate above, now we know that if a person has a fever (temperature increase), then the basal metabolic rate also rises. This is taken into account in medical institutions (hospitals) by prescribing enhanced nutrition to patients. Enhanced nutrition is also necessary during lactation (breastfeeding) and in the process of healing wounds and injuries.
The level of basic metabolism also depends on the hormonal background of a person (it can change with diseases of the hormonal sphere) and psychological factors (emotional state). The level of basal metabolism is also affected by the intake of hormonal drugs and psychotropic drugs (drugs, tonics, coffee, tea). In particular, in mature women, the MVR changes towards an increase in the second half of the menstrual cycle due to the release of the hormone progesterone into the circulatory system. This leads to an increase in body temperature by 0.5-0.7 ° C, and as a result, to an acceleration of metabolism.
We are now interested in the ROO of a healthy person under normal conditions. It depends mainly on the surface area of the body. It is not possible to directly measure body surface area, but it can be estimated by knowing body volume and height, and body volume, in turn, is very closely related to a person's weight. So, knowing the directly measured characteristics, height and weight, it is possible to determine the GVD of a person. SVR also depends on the age of the person. With age, the SVR decreases, which leads, in particular, to a decrease in body temperature in the elderly. The evening temperature of the human body is usually also higher than the morning one by 0.3-0.5 °C. In women, the SVR is also usually lower than in men.
There are many formulas for estimating SVR. The most famous of them are the Harris-Benedict formula (1918) and Mifflin-San Geor (1990). In these formulas, GVD is determined by height, weight and age, taking into account gender. There are also formulas for GMR recommended by the WHO (World Health Organization), formulas for calculating GMR for lean body mass (which we cannot know because we don’t know the amount of fat in the human body), and very simple formulas for estimating GMR only by a person’s weight.
All of the above formulas were derived by directly measuring the SVR of the group healthy people with different height, weight, age, gender and degree of obesity, by selecting coefficients for height, weight and age that reduce the possible error of the formula. Since it is necessary to take into account SDDP (thermogenesis) in any case, we included it in the basal metabolic rate, which gave the formula for estimating the level of basal metabolic rate:
UOOm \u003d 6 (P - B) + 13M (kcal),
where P is height (in cm), B is age (in years), M is body weight (in kg). This formula is valid for men. For women, 200 kcal must be subtracted from the value obtained:
UOOzh \u003d 6 (P - B) + 13M - 200 (kcal).
The random equality of the coefficients for height and age made it possible to simplify the formula by subtracting age from height.
Energy costs for physical activity are the most difficult to take into account, since they vary greatly from person to person and are determined by their type of activity and lifestyle. We proceed from the fact that physical labor is not widespread now, and the person for whom we determine the energy costs is engaged in work that is not related to heavy physical labor. Then the energy costs for physical activity can be considered proportional to body weight: PD = 7M (kcal). In this dependence, thermogenesis is also already taken into account. Then the total energy costs for men are determined by the formula
ZEM \u003d 6 (P - B) + 20M (kcal),
for women
ZEzh \u003d 6 (P - B) + 20M - 200 (kcal).
It is believed that the SVR of a healthy person can normally deviate from that calculated by the formula by 10%. In endocrine diseases associated with metabolic disorders, the deviation is usually greater and reaches 30%. For us, the value of the UOS calculated by the formula is of interest in the first two weeks of following the Minus Pound system. In the future, this value ceases to interest us, since the system begins to independently assess the level of energy consumption and make corrections in our behavior, both in terms of food intake and physical activity.
Example 1: Let's calculate the energy consumption of a man aged 28, 182 cm tall and weighing 97 kg.
ZEM \u003d 6 (P - B) + 20M \u003d 6 (182 - 28) + 20 × 97 \u003d 2864 (kcal).
Example 2: Calculate the energy consumption of a woman aged 42 years, 168 cm tall and weighing 63 kg.
ZEzh \u003d 6 (P - B) + 20M - 200 \u003d 6 (168 - 42) + 20 × 63 - 200 \u003d 1816 (kcal).
The above formulas for calculating energy costs make it easy to consider and explain some of the patterns associated with weight gain and weight loss. Should a person's weight change with age? The correct answer would be: no. The weight of a person, stabilized by his 25th birthday, must be maintained throughout his life. Provided, of course, that he was not overweight even at the age of 25.
Sometimes in the tables the so-called. "Normal" weight figures are given, adjusted for age, i.e. “allowing” weight gain with age. In fact, these numbers reflect only the actual state of affairs - as people age, the average weight of people increases, and this average weight has nothing to do with the ideal weight that should be maintained.
We’ll talk about determining the ideal weight in another lesson, but now let’s take another look at the formula for calculating energy costs and try to understand possible cause weight gain with age:
ZEM \u003d 6 (P - B) + 20M.
As can be seen from the first term of the formula, with each passing year, daily energy costs decrease by 6 kcal. To maintain the same weight, it is necessary either to reduce the energy intake from food by 6 kcal, or to increase the energy expenditure by 6 kcal due to greater physical activity. If neither is done, energy expenditure will increase spontaneously by increasing weight by an amount that increases energy expenditure by 6 kcal. Since the weight in the above formula is a factor of 20 (that is, each extra kilogram of weight contributes to an increase in energy expenditure by 20 kcal per day), the weight will increase by 0.3 kg per year. Over 40 years, this will give 12 kg of unwanted weight gain, with 60% of the gain coming from fat. As a result, every year the body's fat supply will increase by 0.3 × 0.6 = 0.18 (kg), which is 0.3% for a weight of 60 kg. In 40 years, the prospect of an increase in body fat percentage from the normal 17% for men and 23% for women to 29% and 35%, respectively, is quite real. And a similar level of body fat, indicating clinical obesity, is a risk factor for many diseases, including such as diabetes, hypertension and cardiovascular disease.
With all the approximations of the above estimates, they explain the need to reduce food intake with age due to a decrease in the level of metabolism (and often motor activity).
Energy cost table
| Labor activity | kcal/min*kg |
| work as a bartender | 0.0439 |
| work as a carpenter | 0.062 |
| Work sports coach | 0.07 |
| work as a miner | 0.106 |
| computer work | 0.024 |
| Construction | 0.097 |
| clerk job | 0.031 |
| fireman job | 0.211 |
| work as a forester | 0.1409 |
| work as a heavy machine operator | 0.0439 |
| heavy hand tools | 0.1409 |
| horse care | 0.106 |
| office work | 0.0206 |
| work as a bricklayer | 0.123 |
| work as a massage therapist | 0.07 |
| police work | 0.0439 |
| study in the classroom | 0.031 |
| work as a steelworker | 0.1409 |
| work as an actor in the theater | 0.053 |
| truck driver job | 0.035 |
| Housework | kcal/min*kg |
| baby care (bathing, feeding) | 0.062 |
| children's games | 0.0879 |
| Cooking | 0.0439 |
| grocery shopping | 0.062 |
| heavy cleaning | 0.079 |
| Moving furniture | 0.106 |
| carrying boxes | 0.123 |
| unpacking boxes | 0.062 |
| playing with a child (moderate activity) | 0.07 |
| games with a child (high activity) | 0.0879 |
| sitting reading | 0.02 |
| standing in line | 0.0219 |
| Dream | 0.0109 |
| watching TV | 0.013 |
| Fitness, aerobics | kcal/min*kg |
| light aerobics | 0.097 |
| aerobics intensive | 0.123 |
| step aerobics easy | 0.123 |
| step aerobics intensive | 0.1759 |
| water aerobics | 0.7 |
| bike trainer (medium activity) | 0.123 |
| bike trainer (high activity) | 0.185 |
| rhythmic gymnastics (heavy) | 0.1409 |
| rhythmic gymnastics (easy) | 0.079 |
| rider trainers | 0.0879 |
| rowing machine (medium activity) | 0.123 |
| ski trainer | 0.167 |
| stretching (hatha yoga) | 0.07 |
| weight lifting | 0.053 |
| heavy lifting | 0.106 |
| Sport | kcal/min*kg |
| archery | 0.062 |
| badminton | 0.079 |
| basketball | 0.114 |
| billiards | 0.0439 |
| Mountain bike | 0.15 |
| bicycle 20 km/h | 0.1409 |
| bicycle 25 km/h | 0.1759 |
| bicycle 30 km/h | 0.211 |
| bicycle 35+ km/h | 0.2899 |
| skittles | 0.053 |
| boxing | 0.158 |
| curling | 0.0 |
| fast dancing | 1.06 |
| slow dancing | 0.053 |
| fencing | 0.106 |
| American football | 0.158 |
| golf | 0.097 |
| handball | 0.211 |
| walking in nature | 0.106 |
| hockey | 0.1409 |
| horseback riding | 0.07 |
| kayaking | 0.0879 |
| martial arts | 0.1759 |
| orientation on the ground | 0.158 |
| race walking | 0.114 |
| racquetball | 0.123 |
| mountaineering (climbing) | 0.194 |
| roller skating | 0.123 |
| rope jumping | 0.1759 |
| running 8.5 km/h | 0.1409 |
| running 10 km/h | 0.1759 |
| running 15 km/h | 0.255 |
| running in nature | 0.158 |
| skateboarding | 0.0879 |
ski run | 0.1409 |
| skiing from the mountains | 0.106 |
| luge | 0.123 |
| snorkelling | 0.0879 |
| football | 0.123 |
| softball | 0.0879 |
| swimming (general) | 0.106 |
| fast swimming | 0.1759 |
| backstroke | 0.1409 |
| swimming (breaststroke) | 0.1759 |
| swimming (butterfly) | |
| swimming (crawl) | 0.194 |
| tennis | 0.123 |
| volleyball (game) | 0.053 |
| volleyball (competitions) | 0.07 |
| Beach volleyball | 0.1409 |
| walking 6 km/h | 0.07 |
| walking 7 km/h | 0.079 |
| walking 8 km/h | 0.0879 |
| fast walk | 0.106 |
| water skiing | 0.106 |
| water polo | 0.1759 |
| water volleyball | 0.053 |
| struggle | 0.106 |
| Work in the country | kcal/min*kg |
| work in the garden (general) | 0.079 |
| wood cutting | 0.106 |
| digging holes | 0.0879 |
| stacking, carrying firewood | 0.0879 |
| work in the garden (weeding) | 0.081 |
| sod laying | 0.0879 |
| lawnmower work | 0.079 |
| garden in the garden | 0.07 |
| tree planting | 0.079 |
| rake work | 0.07 |
| leaf cleaning | 0.07 |
| manual snow removal | 0.106 |
| Home or car repair | kcal/min*kg |
| car repair | 0.053 |
| carpentry | 0.106 |
| fixing furniture | 0.079 |
| drain cleaning | 0.0879 |
laying to vra or tile | 0.079 |
| roofing | 0.106 |
| wiring | 0.053 |
Due to poor nutrition and limited physical activity, more than half of the adult population of our country is overweight, and more than 30% are obese. As a result, after 30-40 years, and for some - much earlier (especially after the birth of children or with a predisposition to fullness), the figure deteriorates. This fact can also affect the psyche, causing in the depths of the soul a feeling of physical inferiority. Of particular concern is the excessive fatness of children: 30-40% of them are overweight, and 22-28% are prone to obesity.
Statistics show that overweight people are 6 times more likely than thin people to have kidney stones, 4 times more likely to have kidney stones. gallbladder and atherosclerosis leading to myocardial infarction, 3 times more likely to develop diabetes mellitus. Atherosclerosis in obese people occurs 20 years earlier than in people with normal body weight. If a man has a ratio of waist to hips greater than 2, then this is already dangerous to health. Women whose ratio exceeds 0.9 also urgently need to lose weight. Values greater than 1.1 - 1.2 indicate obesity.
3.1 What is obesity?
Obesity is a serious disease caused by profound disorders of metabolic processes in the body. Only 5 kg of extra weight increases the risk of diseases: the function of the thyroid gland is suppressed, which leads to atherosclerosis; the immune system begins to decline. By the age of 50, the protective capabilities of the latter are reduced by 2 times due to an excess of cholesterol in lymphocytes and a decrease in their activity. The sad result of this is high morbidity and mortality at the most productive age. The following pattern was found: the more overweight, the higher the mortality (obesity shortens a person's life by an average of 10-12 years). However, you can fight obesity if you know the causes of overweight.
Recently, there has been an increase in the number of overweight and obese people among young people and children. Given that the predisposition to obesity is inherited, and fat cells are formed at an early age as a result of overfeeding infants, then we can predict our future with a high probability: if we do not radically change the situation, then we are threatened, among other things, by extinction and from diseases, one of the main causes of which is obesity - this is a pre-diabetic condition.
3.2 Causes of obesity
Consider the main causes leading to overweight and obesity, and consequently, to disease and early aging. Just do not rush to follow the recommendations below immediately: you need to switch to a new diet gradually.
The first reason is that we eat too many high-calorie foods, the excess of which turns into fat. In terms of the calorie content of the food eaten, Russia occupies one of the first places in the world - an average of 3443 kcal per person per day. For comparison: in the countries of Western Europe, an average of 3378 kcal is consumed, and only 1933 kcal per inhabitant of the Himalayas (the Hunza people). The average life expectancy of the latter is 92 years. Among the representatives of this nationality there are many centenarians, whose physical performance lasts up to 100-120 years.
With obesity and overweight, it is enough to consume 1200-1700 kcal. Many eat until the walls of the stomach stretch and give a distress signal. With such nutrition, the pattern “who eats a lot, eats little” applies. The body stores fat and works hard to “eject”. Therefore, a person who has eaten a lot, after a while again feels a strong feeling of hunger. There is a kind of training of the stomach in the processing of a large amount of food. The feeling of hunger increases especially when switching to a low-calorie diet. Don't be upset! You will have to endure only the first time, until the stomach returns to normal, that is, it decreases in size.
The second reason for overweight and obesity is that we do not eat what the body needs, but what we like, or what is on store shelves. As a result, an artificial deficiency of any vitamins or microelements is created in the body, and a person experiences a feeling of hunger even with a large amount of food eaten, but useless at the moment.
And the third reason is the low physical activity of both adults and children, which leads to insignificant energy consumption. Only 5-7% of the adult population of Russia is engaged in physical culture in the amount necessary to maintain health. For comparison: in the USA, Japan and other developed countries leading in terms of life expectancy, this figure is 40-80%. Thus, 52 million people in the USA are fond of recreational walking alone, 30 million - running, and 20.2 million people cycling. In total, 120 million people in this country go in for sports at least 3-4 times a week for an hour or more. And the point here is not in equipping our cities and villages with an insufficient number of swimming pools and other sports facilities, but in the absence physical culture in children and their parents. In order to do exercises, run or walk at a fast pace, no sports facilities are needed.
It has been established that even those few who systematically engage in physical exercises often do them in a wrong way, as it would be necessary to normalize body weight, and in the wrong volume. As a result, the opposite effect is also possible; for example, with intense exercise, body weight not only does not decrease, but sometimes increases.
3.3 Weight control
To estimate body weight, height (in cm) is divided by weight (in kg). Indices within 2.3-2.8 correspond to normal body weight, 2.5-2.6 - ideal (regardless of age).
At higher or lower rates, there is an increase in the risk of diseases (cardiovascular, oncological, etc.) and an earlier onset of aging of the body.
To reduce body weight to normal, try to follow these recommendations.
During the entire period of transition to a new, low-calorie diet, develop the habit of eating slowly, and get up from the table with a slight feeling of hunger. Remember that saturation through the blood occurs approximately 30 minutes after the start of a meal. After some time (1-2 years), a restructuring will occur in the body, the digestive processes will begin to flow more efficiently, and you will no longer be able to eat differently, since saturation will occur from a small amount of food.
Eliminate useless foods with so-called "empty" calories (sugar, sweets, cakes, alcohol) from the diet and sharply limit the intake of salt, cream, sour cream, high-fat milk, butter and other animal fats, flour and pasta, potatoes, cereals, jams. You will need only 4-5 g of salt per day (and not 25-30 g). That is, it is not at all necessary to salt everything in a row - the body will receive the necessary amount of sodium from natural products. Don't be afraid it won't taste good. Some time after such a limited use of salt, even lightly salted food will seem salty and tasteless to you, and healthy habit will stay with you for life. Salt-free diet helps to lose weight for a very short term.
Get used to drinking tea only without sugar. After some time, you will feel its real taste and aroma.
Salads try to season with a small amount of vegetable oil, and cook porridge from whole grains without milk and salt.
Try to eat as much of the same food as possible at one meal. With such nutrition, saturation occurs faster, and the assimilation of food proceeds much more efficiently. To do this, separate in time the use of foods that are better absorbed separately - bread, milk, grapes, apples and other fruits (except pears). Include foods that go well and complement each other in a one-time diet: for example, protein foods (meat, fish, eggs, cottage cheese) with any greens and vegetables, except potatoes; starchy foods (bread, porridge, potatoes, pasta) with greens and vegetables (but not proteins).
Sweet desserts are especially harmful to digestion: while the first and second courses are digested, sweets in the body are fermented, turning into alcohol and vinegar. Therefore, it is advisable to single out the use of fruits and honey in a separate meal. If this rule is not observed, then a significant part of the food will decompose, cause irritation of the stomach, as a result of which you will constantly experience a false feeling of hunger, often eat food and constantly overeat.
Diversity in nutrition with such a diet should be ensured by including various products in the menu during the day, week and month.
Try to eat daily foods that contribute to the expenditure of fats from the body's reserves: cabbage, carrots, beets, green salad. Prefer vegetable oil, and bread - only coarse grinding.
If possible, include red pepper (paprika) in your diet. It contains the substance capsaicin, from which the blood in the veins "boils". As a result, all excess fat is burned in the cells. If red pepper is not available, use other spicy foods.
Eating should not be on schedule, but when there is a feeling of hunger. The habit of eating at the same time leads to the fact that, due to the development of a temporary food reflex, you have to eat extra portions, not at all. needed by the body. For the same reason, do not eat breakfast immediately after sleep, wait for the feeling of hunger to appear. This may take several hours.
The last meal should be no later than 18-19 hours. It has been proven that products that enter the body during the daytime are spent on the energy supply of human life, and in the evening they are deposited in the form of fat. Hunger, which is especially strongly felt in the evening, satisfy raw vegetables. It is better to eat less, but more often.
It is difficult for a person to distinguish between hunger and thirst. Don't eat all the time, just try to drink.
For those who can hardly tolerate the restriction in the amount of food and cannot sleep without eating at night, the recommendations of the World Health Organization (WHO) experts will help to lose weight. Their essence is that it doesn’t matter how much food you take and at what time, but what matters is the proportions in which different food groups are consumed (“Food Pyramid”).
The first group - flour products (bread, cereals), from 6 to 11 shares.
The second group - vegetables of three types (cabbage, carrots, beets, cucumbers, tomatoes, potatoes, radishes, radishes, pumpkins, zucchini, etc.), from 3 to 5 shares.
The third group - fruits, berries, dried fruits, from 2 to 4 shares.
The fourth group - protein products (fish, skinless chicken, etc.), 3 shares, but not more than 150-170 g per day.
The fifth group is dairy products (cottage cheese, cheese, kefir, etc.) with a low fat content, from 2 to 3 shares.
The average daily diet in the indicated proportions will be approximately as follows: a thick piece of black bread or 100 g of boiled rice with 100 g of vegetables - at the first meal; 50-60 g of fish or chicken, or one boiled egg with herbs - in the second meal. Separately, instead of breakfast or in between meals, satisfy your hunger with products of the third group (for example, a medium-sized apple).
Mono diet. This method is also recommended for those who can hardly tolerate fasting. His "secret" is that during the week you eat only one type of food per meal, and in total, no more than two foods per week. For example, kefir and apples, rice and grapes, oatmeal and oranges, cabbage and apples, etc. Measure your body weight and you will be surprised what the results will be.
Weight loss without dietary restrictions, without fasting and without physical activity. Some people categorically refuse to restrict themselves in food and starve, others cannot force themselves to exercise. For them, Japanese nutritionists have come up with a way that allows you not to limit the amount of food, and the weight is reduced even without physical activity.
Mix 200 g of unrefined flour with finely chopped vegetables (50 g each of cabbage, onion and bean sprouts) and salt to taste. You can add yeast for fermentation. Pour some water into the mixture and stir. Cover the dough with a dry cloth and leave for 6-8 hours in a warm place. Bake pancakes in olive oil on both sides.
With such a diet, after a month, body weight is reduced by 4 kg, and after 3 months - by 7 kg. If satiety occurs, then green onions should be added to the dough, for next step- fish, at the final stage - pork.
Eliminate hunger and lose weight naturally also helps the use of beet cake in the amount of up to 3 tablespoons before meals. This happens due to the sorption of gastric juices by oil cakes and their removal from the stomach. When hunger disappears, then try not to eat until it appears again. Try using the cake again to pluck it. If it was not possible to eliminate hunger again, then start eating.
The use of even small doses of gray jaundice I (0.001-0.1 g of fresh or dry grass with flowers 3 times a day) allows, as Academician B.V. Bolotov, reduce the mass of adipose tissue by 2-3 kg within a month.
Other bitter plants have a similar effect: yarrow, water pepper (mustard), wormwood, mustard, pepper, horseradish, dandelion, hawkweed, Japanese Sophora, etc. These additives will make you people who do not know what diseases are until old age.
Diet for emergency weight loss: in the morning - a cup of coffee, 12 hours - 200 g of dry wine with a piece of cheese, 15 hours - 200 g of dry wine, in the evening - 200 g of kefir. This diet allows for a loss in body weight of up to 9 kg per week. We recommend using such nutrition only in emergency cases, since the faster you get rid of excess weight, the more difficult it will be to keep it normal.
For a stable reduction in body weight and maintaining it within the normal range, use continuous aerobic physical activity (running, walking, swimming, rowing, skiing, cycling, sports dancing, rhythmic gymnastics) with an intensity of 50% of the maximum. In this case, when performing the load, fats are used.
If the body weight exceeds the norm by 20 kg or more, at first, it is recommended to engage only in walking on special program carefully following nutritional recommendations.
The recommended intensity of the load is achieved at a heart rate in the range of 100-120 beats / min. Fat burning at a heart rate of 150-160 beats / min is sharply reduced, and with an anaerobic load with a heart rate of 170 beats / min and above it stops completely.
Physical activity should be long enough, since during the first 20 minutes of continuous work of medium intensity, energy consumption is provided mainly due to the average intensity of substances (fats and carbohydrates) in the blood. When their supply is gradually depleted, the burning of body fat begins. So, just 1 hour of running with the recommended intensity leads to a one-time loss in mass only due to the combustion of body fat within 25-30 g. Knowing these figures, it is easy to calculate the time during which you can bring your body weight back to normal.
3.4 Determination of normal body weight
| Men | Women | Men | Women | ||||
| growth | the weight | growth | the weight | growth | the weight | growth | the weight |
| 158 | 56,4 | 148 | 46,4 | 177 | 68,9 | 167 | 57,4 |
| 159 | 57,0 | 149 | 46,8 | 178 | 69,6 | 168 | 58,1 |
| 160 | 57,6 | 150 | 47,4 | 179 | 70,4 | 169 | 58,8 |
| 161 | 58,2 | 151 | 47,8 | 180 | 71,2 | 170 | 59,5 |
| 162 | 58,7 | 152 | 48,3 | 181 | 72,0 | 171 | 60,2 |
| 163 | 59,2 | 153 | 48,9 | 182 | 72,8 | 172 | 60,9 |
| 164 | 59,8 | 154 | 49,4 | 183 | 73,6 | 173 | 61,7 |
| 165 | 60,3 | 155 | 49,9 | 184 | 74,4 | 174 | 62,4 |
| 166 | 60,9 | 156 | 50,5 | 185 | 75,2 | 175 | 63,1 |
| 167 | 61,5 | 157 | 51,0 | 186 | 76,0 | 176 | 63,8 |
| 1"68 | 62,2 | 158 | 51,6 | 187 | 76,8 | 177 | 64,5 |
| 169 | 62^9 | 159 | 52,1 | 188 | 77,6 | 178 | 65,2 |
| 170 | 63,7 | 160 | 52,6 | 189 | 78,5 | 179 | 65,9 |
| 171 | 64,4 | 161 | 53,2 | 190 | 69,4 | 180 | 66,7 |
| 172 | 65,2 | 162 | 53,9 | 191 | 80,3 | 181 | 67,4 |
| 173 | 66,0 | 163 | 54,5 | 192 | 81,2 | 182 | 68,1 |
| 174 | 66,7 | 164 | 55,1 | 193 | 82,1 | 183 | 68,8 |
| 175 | 67,4 | 165 | 55,8 | 194 | 83,0 | 184 | 69,5 |
| 176 | 68,1 | 166 | 56,6 | 195 | 83,9 | 185 | 70,2 |
4. Diet of athletes
4.1 Daily calorie intake
So, the first thing you need to know when organizing the nutrition of athletes is the amount of energy consumption in a particular sport and the corresponding calorie content of daily diets.
Daily energy expenditure should be fully covered by the energy received from food. If food is not supplied in sufficient quantities, then the substances of one's own body begin to oxidize. As a result, a person begins to lose weight, his efficiency and resistance to adverse environmental influences decrease, and a number of other phenomena occur that indicate serious health problems.
The amount of energy consumption depending on the sport is different. In gymnastics, acrobatics, rhythmic gymnastics, fencing, figure skating, equestrian sports, diving, track and field sprinting and jumping, shooting sports, etc. energy consumption is 60-65 kcal per day per 1 kg of body weight or 3500-4500 kcal for men (weighing an average of 70 kg) and 3000-4000 kcal for women (weighing an average of 60 kg); in track and field throwing, water polo, boxing, all types of wrestling, basketball, hockey, football, speed skating, skiing (short distances) -65-70 kcal per 1 kg of body weight per day or 4500-5500 kcal for men, 4000- 5000 kcal for women; in long-distance running, walking, weightlifting, cross-country skiing (long distances), swimming, all types of rowing, cycling - 70-75 kcal per 1 kg of body weight or 5500-6500 kcal for men and 5000-6000 kcal for women; in ultra-long distance running, energy consumption can reach up to 75-85 kcal/kg, in multi-day cycling races up to 90 kcal/kg.
To determine the energy consumption of athletes of various specializations, it is more convenient to use data per 1 kg of body weight, since the latter significantly affects the total amount of energy consumption. To do this, it is enough to compare the energy consumption of a weightlifter weighing 60 kg and 100 kg; for the first, they can be within 4200 kcal, for the second - 7000 kcal.
To determine the daily caloric intake, it is necessary to multiply the daily energy consumption per 1 kg of weight by the weight of the athlete and add 10% of the resulting number. For example, for a long-distance runner weighing 60 kg:
70 kcal X 60 kg = 4200 + 10% of 4200 = 4200 + 420 = 4620 kcal
The need for an increase of 10% of calories is due to the fact that 10% of food is usually not absorbed by the body.
If the calorie intake corresponds to energy expenditure, body weight remains at a more or less constant level. A significant increase in body weight with excessive deposition of fat and the absence of noticeable muscle growth, or, conversely, a decrease in body weight not due to loss of water indicates overnutrition or undernutrition.
It should be borne in mind that at the beginning of a workout, body weight decreases by 1-3 kg as a result of some loss of water and fat deposits. Then, as fitness increases, body weight stabilizes or even slightly increases due to the development of muscles.
4.2 Qualitative composition of food
Nutritional calorie norms characterize only the quantitative side of nutrition. The adequacy of nutrition largely depends on the qualitative composition of food, which gives an idea of the presence in it of a sufficient amount of individual nutrients needed to perform plastic and regulatory functions, satisfy taste requests, a sense of satiety, etc. At the same time, not only the absolute content in food is important. of each nutrient, but also the quantitative ratios between them, which determines the so-called nutritional balance. The lack or excess of certain nutrients can adversely affect the most important functions of the body, despite the usefulness of food in terms of calories.
Knowing the value and purpose of individual nutrients, it is possible, through qualitatively different diets, to actively influence the functional activity of the body, promote the development of skeletal muscles, eliminate excess body fat, increase efficiency and endurance.
The Institute of Nutrition of the Academy of Medical Sciences of the USSR established a formula for a balanced diet for healthy people, according to which the ratio of proteins, fats and carbohydrates in food should be: 1.0:1.0:4.0. For athletes, the formula for a balanced diet is different: 1.0: 0.8: 4.0 or even 1.0: 0.7: 4.0 (N. N. Yakovlev). This is due to the fact that during sports exercises, oxygen debt often occurs. The oxidation of fats for the formation of the same amount of energy requires more oxygen than the oxidation of carbohydrates (1 liter of 02 for the oxidation of fats gives 4.69 kcal, and for the oxidation of carbohydrates 5.05 kcal). In addition, under conditions of lack of oxygen, when fat is used as an energy source, incompletely oxidized products are formed - ketone bodies that are toxic to the body. Therefore, during large and intense physical exertion, and especially before competitions, the proportion of fats in the nutrition of athletes should be reduced, and carbohydrates should be increased, this is especially important in cyclic endurance exercises.
The need for essential nutrients is closely related to the total calorie content of the diet and is calculated taking into account the percentage of calories falling on the share of each nutrient. According to the formula of a balanced diet for a healthy person, this ratio should be as follows: proteins: fats: carbohydrates == 14%: 30%: 56%. For athletes: 15%: 24%: 61% (corresponding to a weight ratio of 1.0:0.7:4.0).
Based on these values, it is calculated how many calories should be in the athlete's daily diet for the share of proteins, fats and carbohydrates, and then using energy coefficients, their number in grams is determined. So, for example, with a caloric intake of 5000 kcal for an athlete, proteins account for 750 kcal (15%), fats 1200 kcal (24%) and carbohydrates 3050 kcal (61%). Knowing the energy coefficients of the main nutrients during their oxidation in the body (1 g of protein-4.0 kcal, 1 g of fat-9.0 kcal, 1 g of carbohydrates-3.75 kcal), you can calculate the content of each of the nutrients in grams. In this case, the amount of protein will be 187 g, fat - 133 g, carbohydrates - 813 g.
4.3 Significance and norms of consumption of certain nutrients in the nutrition of athletes
Proteins are vital nutrients, without which the growth and development of the body is impossible. Protein sufficiency in nutrition and its high quality make it possible to create optimal conditions internal environment for the normal functioning of the organism, its development and high performance.
Protein is the main component of the diet, which determines the nature of the entire diet. Against the background of a high level of protein, the most complete manifestation in the body of the biological properties of other nutritional components is noted.
Protein is an integral part of the protoplasm of cells (it makes up 45% of the dry residue of the body), in which there is a continuous breakdown of protein and simultaneous synthesis from food proteins. Protein is also an important component of cell nuclei and intercellular substances. Of particular importance are specific proteins that are part of enzymes, hormones, antibodies and other formations that perform a very complex and subtle function in the body. These proteins include globin, which is part of the hemoglobin of erythrocytes and performs the most important function of respiration, supplying tissues with oxygen; myosin and actin, which provide muscle contractions; globulins that form antibodies, etc.
Protein is of great importance for higher nervous activity. Its normal content in food improves the regulatory functions of the cerebral cortex, increases the tone of the nervous system and accelerates the development of conditioned reflexes. With a lack of protein, these processes are weakened.
Proteins are used in the body mainly as a plastic material. Along with this, they are involved in the energy balance of the body, especially during periods of high energy expenditure or when there is an insufficient content of carbohydrates and fats in food.
The main constituents and structural elements of proteins are amino acids. Combining with each other in various combinations, they form proteins that are diverse in composition and properties. There are 22 amino acids most common in foods, although more than 80 amino acids are now known.
Amino acids are generally divided into essential and non-essential. Non-essential amino acids can be synthesized in the body and thus supplement their dietary intake. Essential amino acids cannot be synthesized in the body and must be supplied ready-made as part of food proteins. These amino acids are valuable and are used for the synthesis and formation in the body of a specific protein, secrets, hormones and other highly biologically active components. Essential amino acids include 8 amino acids: tryptophan, lysine, leucine, isoleucine, methionine, phenylalanine, threonine, valine.
Plant proteins, unlike animal proteins, are often less valuable due to the insufficient content or complete absence of some essential amino acids.
An adult person needs 1.3-1.5 g of protein per 1 kg of weight per day (when working not associated with heavy physical labor). Athletes need from 2.0 to 2.5 g of protein per 1 kg of body weight per day. Especially a lot of protein is needed when training for strength, in particular, during the period of building muscle mass (weightlifters, throwers). In these cases, the protein content in the diet per day is raised to 3.0-4.0 g per 1 kg of body weight (D. Donat and K. Schuler). The need for protein is very high when running over long distances, during multi-day cycling races (2.5-3.0 r per 1 kg of weight).
Quite a high need for proteins in children. At the age of 7-12 years, 2.5-3.0 r per 1 kg of body weight is needed per day, at the age of 12-16 years, 2 g. Young athletes 11-13 years old need 3 g of protein per 1 kg of body weight, and adolescents 14-17 years old - 2-2.5 g per 1 kg of body weight.
To ensure a normal amino acid composition, it is necessary that adult athletes have at least 60% of proteins of animal origin, and for young athletes - at least 70%.
Fats are among the main nutrients and are considered as an essential part of a balanced human diet. The composition of fats includes esters of trihydric alcohol-glycerol (10%), fatty acids-glycerides, phosphatides, sterols and vitamins (A, D and tocopherol). Fatty acids are of the greatest importance, subdivided into saturated, unsaturated and polyunsaturated.
The main role of fats is in the delivery of energy, since 9.0 kcal is released during the oxidation of 1 r of fat. But no less significant are other functions of fat - plastic and participation in various important life processes.
Fat is a structural element of cell protoplasm. In plastic terms, lipoids are the main component of cell membranes, which play an important role in the exchange of substances between the cell and the environment. Lipoids are also part of hormones, nervous tissue and have a significant impact on the regulation of fat metabolism.
The biological significance of fats is also determined by their effect on the functional state of the central nervous system (tonic effect), the content of vitamins A, D, E in some of them, the ability to increase the body's resistance to adverse environmental influences, infections, improve the digestibility and taste of food. Polyunsaturated fatty acids (arachidonic, linoleic, linolenic), which by their properties can be considered vital nutritional factors, deserve special attention. Polyunsaturated fatty acids are plastic substances involved as structural components in the formation of new tissues and are a necessary element in the formation of cell membranes, myelin sheaths of nerves, etc.
Most of the most important metabolic reactions, in particular, the generation of ATP, the main source of energy, occur on subcellular (mitochoid, cytoplasmic, etc.) biological membranes, where the corresponding polyenzyme complexes are structured. No less important than protein, an integral part of these membranes are phospholipids containing saturated, unsaturated and polyunsaturated fatty acids in strictly defined ratios. The functional state of subcellular membranes is largely determined by the fatty acid composition of phospholipids. During intensive or prolonged muscular work, subcellular membranes are partially destroyed, and during the rest period they are restored. Therefore, it is necessary to introduce into the diet a strictly defined, balanced set of fatty acids and, above all, polyunsaturated ones, which cannot be synthesized by the body.
The role of fats in the energy supply of muscle work is great and it needs special attention. The mobilization of free fatty acids occurs already at the very beginning of muscle work due to the influence of sympathetic innervation, due to which the muscle cell has an appropriate energy substrate at its disposal. Normally, the muscle cell prefers free fat cells over other nutrients and absorbs them first. In the presence of a large amount of free fatty acids, the consumption of glucose by the muscle cell is inhibited, which contributes to the use of primarily energy-rich and abundant fats, a reduction in glucose consumption, which, in turn, leads to the preservation of blood sugar levels, the decrease of which is extremely sensitive to central nervous system.
In practice, this means that all long-term, low-intensity loads that do not require maximum effort can be provided mainly through the expenditure of fat.
However, with an increase in the intensity of the load, the proportion of fats in providing energy decreases and the role of carbohydrates increases. With an increase in the degree of fitness, the intensity of the load increases, at which it is still possible to use fats as an energy source. So, for example, in untrained runners, even at a running speed of 4.5 m/s, the role of fats in providing energy is only 10-15%, in trained runners, at such a running speed, a significant participation of fats in energy metabolism is retained - about 80%. In the latter, a decrease in the role of fats in energy supply to 10-15% occurs at a running speed of 5.8 m/s.
The norms of fat consumption for young and middle-aged people are 1.3-1.5 g per 1 kg of body weight per day. For athletes, dietary fat rates are determined based on protein intake, but the protein/fat ratio should be 1.0:0.8 or 1.0:0.7. For example, when consuming 2.5 g of protein per 1 kg of body weight, 2.0 or 1.75 g of fat per 1 kg of body weight is taken. Animal fats containing vitamin A and D taste good and are easy to digest. They should make up 80-85% of the total amount of fat. Vegetable fats, which contain polyunsaturated fatty acids, phosphatides, vitamin E, sitosterols, should be 15-20%. To provide the body with these substances, 20-30 g of vegetable oil should be consumed daily in salads, vinaigrettes, etc.
In order for athletes to receive the proportion of fats they need (24-25% of the total calorie content), it is quite enough to have fats that are latent in meat, sausages, dairy products, etc. At the same time, lean meats, sausages, 3% milk should be consumed more , low-fat cottage cheese, etc.
Carbohydrates are the main source of energy, they provide more than half of the daily calorie intake. Carbohydrates are used to maintain the level of glycogen in the liver and muscles, replenish its reserves, and also to maintain a constant level of sugar in the blood, consumed for the needs of cells and tissues.
A sufficient intake of carbohydrates from poverty with their good digestibility is accompanied by a minimum consumption of protein. Carbohydrates are closely related to fat metabolism. In cases of insufficient intake of carbohydrates at high energy expenditure, when energy consumption is not covered by either the carbohydrate reserves of the body or food carbohydrates, the formation of sugar from fat begins and, conversely, the limited ability of carbohydrates to be deposited in the body in the form of glycogen entails a relatively easy conversion of excess carbohydrates into fat that accumulates in fat depots.
Carbohydrates in food products, depending on the chemical structure, the speed of assimilation and use for glycogen formation, are divided into simple (sugar) and complex (starch, etc.). Simple carbohydrates include mono- and disaccharides, the characteristic features of which are easy solubility in water, high digestibility and rapid use for glycogen formation. Simple carbohydrates have a pronounced sweet taste and are quickly found in the blood when introduced into the body. The absorption of sugars occurs so rapidly that with their excessive intake, hyperglycemia and glucosuria occur. Therefore, at the same time you can not enter more than 100-150 g of sugar or glucose. For glycogen formation, monosaccharides are most easily and quickly used: glucose and fructose.
Complex carbohydrates - polysaccharides include starch, glycogen, fiber. Starch is the main nutrient herbal products, especially cereals and legumes, as well as potatoes. In the human body, starch is the main source of constant, systematic provision of the body's needs with glucose through its gradual formation from starch. The slow conversion of starch and the gradual formation of glucose create favorable conditions for the most complete use of it in the body, while hyperglycemia never occurs. Therefore, nutritional mixtures for athletes should include various combinations of simple sugars (rapid entry into the blood) and starch (long-term entry into the blood).
The daily intake of carbohydrates for healthy people is 5.2-6 g per 1 kg of body weight, for athletes - 8-10 g or more per 1 kg of body weight. At the same time, the share of simple sugars should account for up to 35% of the total amount of carbohydrates, and the share of polysaccharides - 65%. For healthy people who are not involved in sports, this ratio is different - 15%: 85%.
A good source of glucose are fruits and berries: grapes (7.2%), persimmons (6.6%), cherries (3.8-5.3%), bananas (4.7%). An important natural source of fructose are watermelons and bee honey (37.1% fructose).
Vitamins are low molecular weight organic compounds with great biological activity. Their action is manifested when taking negligible amounts and is expressed mainly in the strengthening and regulation of vital functions.
Having entered the body, many vitamins are part of the enzymes found in the cells and tissues of the body, and act as coenzymes that are actively involved in complex biochemical reactions of the transformation of nutrients at the cellular and molecular levels. A close relationship has been established between vitamins and hormones, vitamins and the functional state of the central and peripheral nervous system.
The lack of vitamins manifests itself in the form of painful disorders of a general and specific nature. Their most common symptoms are weight loss, growth retardation, loss of appetite, fatigue and muscle weakness, decreased resistance to infections and tissue regenerative capacity, and disruption of the nervous system.
The great physical and mental stress that athletes are subjected to, and the tension of metabolic processes that inevitably arises in this case, determine the increased need of the athlete's body for vitamins. However, it should be remembered that an excess of vitamins is far from indifferent and their uncontrolled intake in large quantities can have a negative effect on the athlete's body. When playing sports, first of all, the need for ascorbic acid, thiamine, riboflavin, niacin, vitamin A, tocopherol and some others increases. Their number in the nutrition of athletes should be calculated taking into account energy consumption per 1000 kcal (A. A. Pokrovsky):
ascorbic acid (vitamin C) -35 mg for every 1000 kcal;
thiamine (vitamin Bi) - 0.7 mg for every 1000 kcal;
riboflavin (vitamin Bs) - 0.8 mg for every 1000 kcal;
niacin (vitamin PP) -7.0 mg for every 1000 kcal; vitamin A-2.0 mg per 3000 kcal + 0.5 mg for each subsequent 1000 kcal;
tocopherol (vitamin E) - 15 mg per 3000 kcal + 5 mg for each subsequent 1000 kcal.
In sports practice, various multivitamin preparations have become widespread (N. II. Yakovleva, V. M. Vasyutochkina): Undevit, Decamevit, Aerovit. Undevit contains 11 vitamins, it should be taken 1 tablet 2-3 times a day. Decamevit has a higher concentration of vitamins than Undevit. Decamevit is recommended during particularly intense training or in the winter-spring period to saturate the athlete's body with vitamins against the background of hypovitaminosis. Decamevit consists of 2 coated tablets, which are taken simultaneously. To saturate with vitamins during speed and power loads, Decamevit should be taken 2 pieces of each type for 5 days, and for long-term endurance loads for 10 days.
Minerals are very important components of food. They take part in the construction of cells, supporting tissues and body juices and in the activity of enzyme systems and hormones. A long-term deficiency of certain minerals can cause serious disturbances in plastic and other processes in the body. So, a certain level of calcium in the blood is important for maintaining normal excitability of the neuromuscular system, normal activity of the heart muscle and blood clotting. Phosphorus takes an active part in the metabolism of proteins, fats and carbohydrates, in biochemical processes occurring in nervous system and working muscles, in enzymatic activity, is a part of cell nuclei, proteins and lipoids. A single and systematic intake of phosphates leads to an increase in the content of phospho-creatinine and, to some extent, glycogen, creating prerequisites for energy supply of muscle activity and an increase in sports performance. Therefore, it is advisable to include phosphate salts in separate nutrient mixtures and use foods rich in phosphatides and phosphorous proteins.
The need for calcium in athletes is 1200 mg, phosphorus - 2000-2500 mg. The best ratio of calcium and phosphorus is 1: 1.5 or 1: 2.0.
The main role of sodium chloride (table salt) is to maintain the osmotic pressure in the blood and tissue fluids. With a lack of it or with large losses with sweat, normal osmotic ratios are disturbed, tissue dehydration occurs, the breakdown of tissue proteins increases and acidity decreases. gastric juice. The daily requirement for sodium chloride is 10-15 g, with high training loads in a hot climate, the need for table salt increases to 20-25 g per day.
Iron is part of hemoglobin, with its deficiency anemia develops, oxidative enzymatic processes associated with the use of oxygen are disturbed. The daily requirement for iron in athletes is 25-30 mg.
The mineral composition of athletes' food is of great interest from the point of view of ensuring the acid-base balance in the body, which is important for maintaining the constancy of the internal intercellular and interstitial environment, which is necessary for the normal course of all life processes. Meanwhile, when playing sports, there is a drop in the reserve alkalinity of the blood and significant changes in the chemical composition of the muscles are noted.
Acid-base balance is determined by the content of acidic and alkaline mineral elements in tissue and cellular fluids. Sources of acid radicals (phosphorus, sulfur, chlorine) are meat, fish, eggs, cottage cheese, cheese, lard, grain products, and alkaline bases (calcium, magnesium, sodium, potassium, iron) are milk, vegetables, fruits.
During intense physical exertion, acidic compounds accumulate in the blood, and to create the necessary excess of alkaline reserves in the buffer system, food rich in them, i.e. vegetables, fruits, milk, is required. Vegetables and fruits should make up 10-15% of the total calories in the diet of athletes.
4 .4 Athlete diet
Due to the high physical demands in sports, daily training sessions 2-3 times a day and high energy expenditure in sports, it is difficult, and sometimes impossible, to provide an athlete with the required amount of calories in 3 meals. Therefore, now most doctors are in favor of 4, 5 and even 6 meals a day, including first and second breakfasts, lunch, afternoon tea, dinner, and sometimes even additional meals before, during or after training. In this case, the distribution of calories for 6 meals can be as follows:
first breakfast (before charging) - 5%, second breakfast - 30%, additional meals after the first workout - 5%, lunch - 30%, afternoon snack - 5%, dinner - 25%.
It is absolutely obligatory to have a meal shortly before work. It is unacceptable to train and perform in competitions on an empty stomach, since long-term work leads to the depletion of carbohydrate reserves and a decrease in efficiency to the point of being unable to perform work. Morning breakfast should be taken 1.0-1.5 hours before training and 3 hours before performance at competitions. It is recommended to have lunch 2-3 hours before training and 3.5-4.0 hours before the competition.
You can not start eating immediately after training loads - during this period, the secretion of digestive juices will be reduced, there is no appetite. It is necessary to wait 20-30 minutes for the nervous and cardiovascular systems to calm down and normal conditions for the secretion of the digestive glands to be created. To do this, it is first recommended to take liquid or semi-liquid, easily digestible food, and only then (after 50-60 minutes) - more solid food.
It should always be borne in mind that due to fatigue, athletes often have a sharp decrease in appetite. Therefore, a pleasant smell, attractive appearance, good taste and variety of food are of great importance for digestion. Equally important is the environment in which food is taken, the lack of haste, etc.
Conclusion
The state of the sports form depends on the level of metabolism and energy, which is much more intense in highly qualified athletes than in other categories of the population. Optimal satisfaction of the body's nutritional needs under heavy loads is an important prerequisite for solving the problems of physical fitness.
The highest level of mobilization of functional systems also requires a full restoration of resources. Nutrition is one of the most versatile means of restoring and improving performance, performing two extremely important functions in the body: energy (energy supply) and plastic (regeneration of destroyed cells and tissues and creation of new ones). Regeneration in the human body is of particular importance, since all biochemical molecules in its composition exist for a certain period, measured by a "half-life", i.e. the time it takes for a given substance to renew its composition by half. Rational nutrition can significantly improve the state of the athlete's body, optimizing the processes occurring in it, and vice versa, up to diseases and injuries.
Completing the work on the abstract, we can conclude that ordinary food, even in the menu of athletes of the highest level and qualification, does not provide all the needs of the body - special nutrition is needed depending on the sport.
| edit code]Successful weight control is critical for athletes. Excess body fat or inadequate amounts of lean or total body mass can adversely affect athletic performance. In a number of sports, motor activity involving all the muscles of the body will be more effective with more low levels fat and body weight (gymnastics, figure skating, etc.). In swimming, a slightly increased level of fat is necessary condition, as it improves buoyancy and provides thermoregulation. High levels of body weight may have benefits in certain sports (sumo wrestling, sports with weight classes).
Many sports are judged by aesthetic qualities and by performing specific physical exercises (gymnastics, figure skating, synchronized swimming, sports dancing). The appearance of an athlete can be as important a factor in achieving a certain mass as minimizing fat mass.
A physically active person has more lean (fat-free) body mass than a sedentary person. Recommended body fat ranges are 15-18% for untrained men and 20-25% for women. The optimal ranges for athletes are 5-12% for men and 10-20% for women. Levels indicating a potential risk of undernutrition are as follows:<4% у мужчин и <10% у женщин. Оптимальный состав тела зависит от пола спортсмена и избранного вида спорта. Относительная величина жира у высококвалифицированных спортсменов - представителей спортивной гимнастики составляет 5-12% у мужчин и 8-16% у женщин, а у спортсменов-теннисистов - 6-14% и 10-20% соответственно.
Very often before the competition there is a need to reduce body weight. This is especially true for all types of wrestling, boxing, gymnastics, figure skating, weightlifting, etc. The main principle of weight loss is the use of hypocaloric, or low-calorie, diets.
The goal of all low-calorie diets- reduce food (energy) intake, reduce body fat reserves, but maintain sports performance. A sharp decrease in the calorie content of food consumed is unacceptable: this process should proceed gradually. The recommended pace for safe weight loss is 0.2-0.5 kg per week, which is equivalent to reducing energy consumption by 250-500 kcal per day.
If an athlete needs to reduce body weight below the "natural level", as in sports with weight categories, rapid weight loss should occur within 6-8 weeks, the weekly reduction should not exceed 1-1.5 kg.
Rapid weight loss can cause large losses of muscle glycogen, fluid and lean mass, lead to a deterioration in well-being and a decrease in overall performance and speed-strength qualities.
Body weight control consists in weighing (always under the same conditions - in the morning after the toilet, on an empty stomach). We must remember the usual fluctuations in body weight of 1-2 kg during the month, especially in women.
Fat loss can occur when total body weight is stable. Conversely, relatively small amounts of fat may be lost despite significant weight loss. It is necessary to accurately determine changes in the structure of body mass using caliperometry or bioelectrical impedance methods, which allow determining the thickness of fat folds in various parts of the body or the percentage of body fat in an athlete.
An effective diet is one in which there are no fats and the proportion of consumption of simple carbohydrates is reduced and proteins, complex carbohydrates, vitamins and minerals are preserved. To do this, it is necessary to exclude foods with visible fat from the menu, and then gradually reduce the amount of food consumed by 10, 15, 20, 25%.
When you reach your desired body weight, you should not drastically change your diet. You can gradually increase the amount of food you eat. The transition diet should not contradict the requirements of the training and competition programs. Sometimes you can add a favorite dish or drink to the menu that was excluded from the low-calorie diet. If body weight increases again, it is necessary to switch to a low-calorie balanced diet.
To increase body weight, the athlete must be in a state of positive energy balance. As with weight loss, weight gain is best done during the transition period. Attention is focused on increasing lean mass, although some athletes need to increase their entire body weight. In this case, one should be careful, since a significant increase in body fat mass negatively affects the function of the immune system. The emphasis should not be on strength training, but on aerobic exercise. This stimulates muscle growth and does not create a significant energy deficit.
The principles of nutrition when gaining muscle mass are given below.
The number of main meals (more than 15% of the total caloric intake of the daily diet) should be 4 to 6 times during daylight hours.
The distribution of the daily intake of protein by meals should be uniform with a spread of no more than 12%.
Theoretically, the quality of a protein is determined by its amino acid score. In practice, the combination of animal protein with vegetable protein at a ratio of 50% to 50% by weight allows you to have good indicators of the quality of total protein in one meal. A large proportion of animal protein enhances the quality of the total food protein.
A variety of sources of animal and vegetable protein during the day is a guarantee not only of the quality of food protein (fullness and digestibility), but also allows the body to receive well-known peptides and stimulants of anabolic processes in muscles.
Anabolic processes require the intake of enhanced norms (3-5 times more than usual) of essential vitamins. The need to increase the amount of minerals is half as much.
When solving the problems of growth and development of muscle quality, it is important to satisfy the body's need for energy at the expense of the estimated amount of carbohydrates and high-quality sources of fat indicated in the recommended diets (vegetable oils, nuts, seeds - everything is fresh; ocean fish, natural butter).
After special anaerobic exercises, in nature for certain muscle groups, at least 2 days must pass for a full recovery and implementation of the metabolic changes caused by training.
The main muscle proteins are the so-called long-lived high-molecular compounds, so you don't have to wait for quick results. Noticeable changes may appear after 5-7 weeks.
An increase in muscle volume during glycogen supercompensation or watering of muscle tissue should not be confused with true hypertrophy of muscle cells.
Think about and discuss the situation. One of the twin brothers spent the whole day solving complex mathematical problems - preparing for the Olympics, and the other first played football, and then helped his father fix the car. Which of the brothers has higher energy needs of the body and why?
nutrition for health
For normal growth, development and vital activity of the body, nutrients are needed: proteins, fats, carbohydrates, vitamins, mineral salts and water, which a person receives with food.
Good nutrition, i.e. nutrition in the right quantity and quality, is an important condition for maintaining health and ability to work, and for children and adolescents it is also a necessary factor in growth and development. Improper nutrition is the cause of diseases and disorders of body functions.
Improper nutrition
Rational, i.e. balanced, nutrition is the most important factor in preventing diseases and maintaining health. A complete diet should contain carbohydrates, fats, proteins, vitamins, inorganic substances and trace elements. Proteins make up the tissues and organs of our body, they take part in many life processes. Fats perform mainly energy and building functions. Carbohydrates provide our body with energy. Vitamins are important biologically active substances necessary for the flow of important processes in the body. The absence, deficiency or, conversely, an excessive amount of each component of nutrition leads to disruption of life. It is also important to adhere to the optimal drinking regimen, since water is an essential component of nutrition.
To maintain health and ability to work, food must fully replenish the energy that a person spends per day.
When compiling a daily diet, it is necessary to take into account both the body's needs for basic nutrients and energy, and the composition of these substances and their energy value. In addition, it is necessary to strictly adhere to the sanitary and hygienic rules for food storage and cooking technology.
Find the information you need and answer the question. Which of the principles of healthy eating do you know and use in everyday life? Are there any principles that you know but don't follow? Why?
Find the information you need and complete the task. Foods containing a large amount of protein are called protein. Make a list of protein foods that should be in the diet of teenagers.
Find the information you need and complete the task. Make a list of foods that contain fats needed for adolescent growth and development.
Find the information you need and answer the question. Sugar appeared in Europe thanks to the soldiers of Alexander the Great. They discovered that there is a plant in India that produces "honey" without bees. In China, sugar was called rock honey, and in Egypt, Indian salt. What plant did this sugar come from? What nutrient is found in sugar? When and from which plant did sugar begin to be obtained in our country?
Nutrition for various physical activities
Physical activity is necessary for a healthy body, they help maintain health, increase muscle tone, and create a positive attitude. In life, we experience different physical activities: small (we have a rest), moderate (for example, we walk in the park), heavy (for example, we ran a cross or dug up a garden bed). Different loads require different energy costs. This energy, as you remember, can be calculated in kilocalories.
With heavy physical exertion, the diet has some features:
During exercise, the body does not digest food well, so you should not eat immediately before training. Eating before and after the end of the lesson should be approximately one to two hours later;
On training days, lunch and breakfast should be high in calories, but at the same time, the amount of food should not be large.
Of course, nutrition at different physical loads should correspond to the energy costs of the body. When calculating energy costs, it is imperative to take into account body weight, as well as the characteristics of the loads inherent in each type of physical activity.
Body weight control
In 1869, the Belgian sociologist and statistician Adolphe Quetelet proposed an indicator that allows you to assess the degree to which a person’s body weight corresponds to his height and find out whether body weight is insufficient, normal or overweight. He called this indicator body mass index. Body mass index is important in determining the direction of treatment of certain diseases.
Body mass index (BMI) is calculated by the formula:
For children and adolescents, only a doctor can assess the body mass index, since there are significant individual differences in the processes of growth and development. The doctor takes into account not only height and weight, but also the age, gender, body type of a teenager, the characteristics of his individual development, health status and other important indicators.
But this does not mean that you yourself cannot control your body weight. This can be done in accordance with the principles of healthy eating, the characteristics of nutrients, the characteristics of your physical activity. In addition, it is important to be able to calculate the calorie content of your diet in accordance with the energy consumption of the body.
Find the information you need and answer the question. Explain why weight control is so important. What is the danger of a situation when a person does not follow the change in his body weight?
Anchor points. A complete diet contains carbohydrates, fats, proteins, vitamins, inorganic substances and the required amount of water. Nutrition during various physical activities should correspond to the energy costs of the body. That is why it is important to be able to calculate the calorie content of your diet and control body weight.
Questions for revision and discussion
2. What are the consequences of malnutrition?
II level
3. How are the body's energy costs compensated?
4. Why is good nutrition important in adolescence?
III level
5. What should be taken into account when compiling a daily diet?
6. What is body mass index? How is it calculated?
IV level
7. What are the features of nutrition during heavy physical exertion?
8. Explain why weight control is necessary.
Practice #3
Calculation of the calorie content of the diet in accordance with the energy consumption of the body
Purpose: to learn how to calculate the calorie content of your diet in accordance with the energy costs of the body.
Equipment and materials: tables "Calorie content of some products and the content of proteins, fats and carbohydrates in them", "Norms of daily energy intake for adolescents", "Daily requirement
young athletes in essential nutrients and energy”, “Daily requirement of athletes in nutrients”.
Work order
I. Calculation of the number of kilocalories received from food per day.
1. During the day, analyze each meal, writing in a notebook the time of the meal, its qualitative composition and quantity.
2. According to the table "Calorie content of some products and the content of proteins, fats and carbohydrates in them" (see. Bookleaf), determine how many kilocalories you received with food during the day. Make a table in your notebook according to the model:
3. Compare the results obtained with those given in the tables "Normal daily energy intake for adolescents" (see Bookleaf) and "Daily requirement of young athletes for nutrients and energy" (see Bookleaf).
4. Draw conclusions.
II. Determination of the daily requirement for nutrients and energy in the event that you were engaged in a certain sport.
1. According to the table "Athletes' daily requirement for nutrients (per 1 kg of body weight)", select the sport you would like to practice. Use a scale to determine your body weight.
2. According to the table "Daily requirement of athletes for nutrients" (per 1 kg of body weight)", calculate the daily requirement for nutrients and energy and fill in the table according to the model:
My daily nutrient and energy requirements if I were doing_(e.g. cycling).
3. Draw conclusions.
This is textbook material.
3. Body weight control and ways to normalize it
Due to poor nutrition and limited physical activity, more than half of the adult population of our country is overweight, and more than 30% are obese. As a result, after 30-40 years, and for some - much earlier (especially after the birth of children or with a predisposition to fullness), the figure deteriorates. This fact can also affect the psyche, causing in the depths of the soul a feeling of physical inferiority. Of particular concern is the excessive fatness of children: 30-40% of them are overweight, and 22-28% are prone to obesity.
Statistics show that overweight people are 6 times more likely than thin people to develop kidney stones, 4 times more likely to have gallstones and atherosclerosis leading to myocardial infarction, 3 times more likely to develop sugar diabetes. Atherosclerosis in obese people occurs 20 years earlier than in people with normal body weight. If a man has a ratio of waist to hips greater than 2, then this is already dangerous to health. Women whose ratio exceeds 0.9 also urgently need to lose weight. Values greater than 1.1 - 1.2 indicate obesity.
3.1 What is obesity?
Obesity is a serious disease caused by profound disorders of metabolic processes in the body. Only 5 kg of extra weight increases the risk of diseases: the function of the thyroid gland is suppressed, which leads to atherosclerosis; the immune system begins to decline. By the age of 50, the protective capabilities of the latter are reduced by 2 times due to an excess of cholesterol in lymphocytes and a decrease in their activity. The sad result of this is high morbidity and mortality at the most productive age. The following pattern was found: the more overweight, the higher the mortality (obesity shortens a person's life by an average of 10-12 years). However, you can fight obesity if you know the causes of overweight.
Recently, there has been an increase in the number of overweight and obese people among young people and children. Given that the predisposition to obesity is inherited, and fat cells are formed at an early age as a result of overfeeding infants, then we can predict our future with a high probability: if we do not radically change the situation, then we are threatened, among other things, by extinction and from diseases, one of the main causes of which is obesity - this is a pre-diabetic condition.
3.2 Causes of obesity
Consider the main causes leading to overweight and obesity, and consequently, to disease and early aging. Just do not rush to follow the recommendations below immediately: you need to switch to a new diet gradually.
The first reason is that we eat too many high-calorie foods, the excess of which turns into fat. In terms of the calorie content of the food eaten, Russia occupies one of the first places in the world - an average of 3443 kcal per person per day. For comparison: in the countries of Western Europe, an average of 3378 kcal is consumed, and only 1933 kcal per inhabitant of the Himalayas (the Hunza people). The average life expectancy of the latter is 92 years. Among the representatives of this nationality there are many centenarians, whose physical performance lasts up to 100-120 years.
With obesity and overweight, it is enough to consume 1200-1700 kcal. Many eat until the walls of the stomach stretch and give a distress signal. With such a diet, the pattern "he who eats a lot, he eats little" applies. The body stores fat and works hard to "eject". Therefore, a person who has eaten a lot, after a while again feels a strong feeling of hunger. There is a kind of training of the stomach in the processing of a large amount of food. The feeling of hunger increases especially when switching to a low-calorie diet. Don't be upset! You will have to endure only the first time, until the stomach returns to normal, that is, it decreases in size.
The second reason for overweight and obesity is that we do not eat what the body needs, but what we like, or what is on store shelves. As a result, an artificial deficiency of any vitamins or microelements is created in the body, and a person experiences a feeling of hunger even with a large amount of food eaten, but useless at the moment.
And the third reason is the low physical activity of both adults and children, which leads to insignificant energy consumption. Only 5-7% of the adult population of Russia is engaged in physical culture in the amount necessary to maintain health. For comparison: in the USA, Japan and other developed countries leading in terms of life expectancy, this figure is 40-80%. Thus, 52 million people in the USA are fond of recreational walking alone, 30 million - running, and 20.2 million people cycling. In total, 120 million people in this country go in for sports at least 3-4 times a week for an hour or more. And the point here is not in equipping our cities and villages with an insufficient number of swimming pools and other sports facilities, but in the lack of physical culture among children and their parents. In order to do exercises, run or walk at a fast pace, no sports facilities are needed.
It has been established that even those few who systematically engage in physical exercises often do them in a wrong way, as it would be necessary to normalize body weight, and in the wrong volume. As a result, the opposite effect is also possible; for example, with intense exercise, body weight not only does not decrease, but sometimes increases.
3.3 Weight control
To estimate body weight, height (in cm) is divided by weight (in kg). Indices within 2.3-2.8 correspond to normal body weight, 2.5-2.6 - ideal (regardless of age).
At higher or lower rates, there is an increase in the risk of diseases (cardiovascular, oncological, etc.) and an earlier onset of aging of the body.
To reduce body weight to normal, try to follow these recommendations.
During the entire period of transition to a new, low-calorie diet, develop the habit of eating slowly, and get up from the table with a slight feeling of hunger. Remember that saturation through the blood occurs approximately 30 minutes after the start of a meal. After some time (1-2 years), a restructuring will occur in the body, the digestive processes will begin to flow more efficiently, and you will no longer be able to eat differently, since saturation will occur from a small amount of food.
Eliminate useless foods with so-called "empty" calories (sugar, sweets, cakes, alcohol) from the diet and sharply limit the intake of salt, cream, sour cream, high-fat milk, butter and other animal fats, flour and pasta, potatoes, cereals, jams. You will need only 4-5 g of salt per day (and not 25-30 g). That is, it is not at all necessary to salt everything in a row - the body will receive the necessary amount of sodium from natural products. Don't be afraid it won't taste good. After some time after such a limited use of salt, even lightly salted food will seem salty and tasteless to you, and the developed healthy habit will remain with you for life. Salt-free diet helps to lose weight in a very short time.
Body weight control- checking the effectiveness of the impact of rational nutrition on the ratio of fat (FM) and muscle (MM) body mass, obtaining systematic information about the body's reactions to changes in the nutrition strategy.
Methods of body weight control are used in carrying out complex control, based on the results of which the management of the physical training of athletes is carried out.
When carrying out complex control, multi-parameter registration and evaluation of pedagogical and socio-psychological indicators characterizing the dynamics of personality formation, assessment of physical development and preparedness is carried out. Its content is defined as a certain set of rules, algorithms of guidelines and the corresponding mathematical apparatus, which provides processing of significant amounts of information on the parameters of individual physical culture and sports activities and the current state of those involved.
It allows you to track the rate of individual growth of recorded variables, since each successive stage of development can be compared with a certain hierarchical stage of physical development and fitness.
The methodology for conducting integrated control is associated with some features:
- the initial, current and final control is consistently carried out, which allows to determine the individual dynamics of changes in the functional state and physical condition of athletes and evaluate the effectiveness of the training process;
- the results of the current control perform the functions of "feedback" used in the correction of physical activity;
- complex control satisfies the requirements of content and constructive validity (correspondence of forms and purpose);
- control methods perform control, motivational, regulatory and educational functions;
- complex control helps to develop athletes' skills of self-control in physical culture and sports activities.
The use of integrated control provides: improving the quality of the training process, its structural integrity and flexibility; efficient use of available resources; increasing the developmental focus of physical training and nutrition of athletes, taking into account their needs and individual characteristics.
The idea of controlling the total body weight, the ratio of FM and MM mass is due to the content of the measurements, the tools used and the stage of implementation. Body weight control is a set of parameters, means, methods and organizational and methodological measures for assessing the effectiveness of physical activity performed in combination with an optimal diet.
With the development of technical means of examination, such as nuclear magnetic resonance (NMR), computed tomography (CT), x-ray densitometry, ultrasound (ultrasound), it became possible to assess the distribution of adipose tissue in the body. The essence of these forms of control lies in the identification and analysis of real conditions, specific facts of the dynamics and results of the training process. The objects of the control are: the initial, current and final level of the ratio of FM and MM of the body, the effect of directed training influences and their cumulative result; level of physical activity and food intake; factors and conditions of the external environment; self-control.
X-ray densitometry was developed to measure bone density, but has since been used to calculate total fat mass. Ultrasound is used only to determine the thickness of the subcutaneous fat layer.
NMR is an additional assessment method that allows separate measurement of different types of abdominal fat.
CT is the most informative method for measuring adipose tissue. Studies related to the topography of adipose tissue using this method have shown that part of the fat located in the abdominal cavity, constituting visceral adipose tissue, is closely correlated with metabolic disorders in the body.
The conduct of such studies provides complete information about the prerequisites, deployment and results of the training process, which is due to the following requirements for its conduct: timeliness, objectivity, accuracy and reliability; completeness and information content; simplicity and clarity. Objectivity, accuracy and reliability lies in the maximum correspondence of the revealed and recorded facts to reality. The completeness and information content of measurements is determined by the most significant factors and relationships.
Since most specialists do not have the opportunity to use computer methods of examination in their practice, anthropometric measurements are carried out. It is believed that the appropriate method for such studies is calipermetry method. It is designed to measure the thickness of skin-fat folds in order to determine the amount of subcutaneous fat, the degree of its development and localization of fat deposition, as well as for the subsequent calculation of the lean mass, bone, muscle and fat components of the total body weight.
The measurement procedure is associated with the registration of the thickness of the skin-fat folds at 10 points on the right side of the body:
- 1 - face (cheek in the area of the tragus);
- 2 - under the chin (along the midline);
- 3 - above the pectoral muscles (along the anterior axillary line at the level of the axillary fold);
- 4 - back surface of the shoulder (above the triceps muscle);
- 5 - back (under the lower angle of the shoulder blade);
- 6 - chest (along the anterior axillary line at the level of the X rib);
- 7 - stomach (near the navel on the right);
- 8 - pelvis (above the iliac crest);
- 9 - thigh (above the upper edge of the patella);
- 10 - lower leg (in the popliteal fossa).
Before starting the measurement, the caliper needle is set to the zero position by bringing the jaws together. Before each measurement, the contact surfaces of the caliper jaws must be wiped with gauze moistened with alcohol. When taking measurements, the patient should be in a standing or sitting position.
The direction of the fold at each point should correspond to the natural one. The fold is formed by capturing the skin with subcutaneous tissue between the first and second fingers, located at a distance of 2–5 cm from each other (depending on the amount of fat in this area). The jaws of the caliper should be approximately 1 cm from the fingers.
The measurement results (in mm) must be summed up by the sum of the measurements at 10 points and using the table. 1 and 2 determine the percentage of adipose tissue. Then calculate the active body weight according to the formula:
Active body weight (kg) = body weight (100% - % fat) / 100
The timeliness of body weight control is associated with the identification of new information about the condition of athletes, the conditions and productivity of the training process.
Table 1. Determination of body fat mass (in%) in men aged 17–50 years according to calipermetry (according to Ya. Parzhizkova, 1962)
Table - 2. Determination of body fat mass (in%) in women aged 17–50 years according to calipermetry (according to Ya. Parzhizkova, 1962)
Violation of this requirement leads to a weakening of orientation in the dynamics of the training process, a disorder of its rhythm, losses in the quality and effectiveness of the impacts.
It should be noted that the lack of sufficient completeness of information about the state of those involved makes it difficult to correctly assess the diet, the possibility of correcting physical activity.
The simplicity of measurements and the possibility of obtaining the necessary data without wasting time and effort with the help of a caliper indicate the expediency of its use in the training process.
The material is taken from the book by V.I. Grigorieva, D.N. Davidenko, V.A. Chistyakova
"Athlete Nutrition Culture"