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Research has shown to that adapted feeding for sport
people is necessary. The importance of it may not
become exaggerate.
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Consistency of feeding  |
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A good feeding must contain the three basis components:
carbohydrates (fuel), fats (combustion
and building material) and proteins (building material and if carbohydrates have been consumed as
well as fuel). Moreover food must contain the necessary vitamins,
minerals and sufficient water.
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Feeding endurance sportsmen and sportswomen |
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Because endurance sportsmen and sportswomen consume many carbohydrates they must eat
carbohydrate rich. For this reason the recommended feeding percentages
for endurance sportsmen and sportswomen are 60% carbohydrates, 15% proteins and 25% fats.
Too much fat and too few carbohydrates are frequently eaten. Also there
can easily arise a vitamin B, iron and magnesium shortages arise,
because these are involved in energy combustion. Must be watched out for
an proteins shortage, because muscle mass go lost. The proteins share in
the total energy value of the meal can also not too large: never more
than twenty per cent. Moreover drink about three liter each day. |
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Feeding at injuries and sickness |
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At injure the body has more need for building materials. There is more
demand to proteins, minerals (for example calcium at bones broken),
vitamins and water. Generally the training scope will decrease as a
result of which the energy need is diminish also. The feeding
percentages for this reason must be adapted: carbohydrates 55%, proteins
18% and fats
27 %. A sick someone has generally little appetite. This comes be ordinary by
sickness, but also because of the restricted energy usage. For this
reason the food few carbohydrates and fats can contain, but more
proteins, vitamins and minerals. Also the food must be easily
digestible. |
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Some important feeding rules
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Avoid sugars. These are incorporated rapidly in
blood, as a result of which insulin quality increases. |
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Avoid hard fat. |
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Use half-full or even thin milk products. |
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Eat more fish; fish contains also less
fat. |
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Use as snacks notes and seeds. |
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4 groups |
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For a varied and healthy diet you
can use the disk of four. Take for every meal (have breakfast, lunch, dinner) from each
group a product. Thus you can be combined there certainly of its that
the foodstuffs in the correct manner.
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Disk of four |
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Group 1 |
Bread, rises, macaroni,
grains products, potatoes and pod fruit. |
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Source for: starch, proteins vegetable, feeding fibres,
vitamin B complex and minerals. |
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Group 2 |
All vegetables and fruit. |
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Source for: feeding
fibres and vitamin C. |
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Group 3 |
Milk and milk products,
cheese, flesh, flesh products, chicken, fish and eggs. |
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Source for: animal
proteins, vitamin B complex and minerals. |
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Group 4 |
Margarine, halvarine and
butter. |
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Source for:
fat, vitamin D
and linol acid (margarine). |
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Tips for to prepare of food |
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During preparing
of food vitamins and minerals
go lost. The following rules limit that loss. |
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Food dark and chilly keeps. |
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Food rapidly washes and afterwards just
cuts. |
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Short possible cook in small
quantity water with lid on the pan. |
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Keep
the cook water as much as possible at the
meal. |
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Ate the food
immediately after cooking. |
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Observations concerning some foodstuffs |
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Potatoes |
Contain 20% carbohydrates
and 2% proteins and fairly much vitamin C. |
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Macaroni |
Prepared
approximately equal
to potatoes. |
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Dried peas |
To contain 40% up to 50%
carbohydrates and 23% proteins and vitamin B. |
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Broad beans |
Little
fat, much proteins, much
complex carbohydrates, many fibres, much vitamin B,
copper, zinc, magnesium, potassium. |
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Egg |
The egg white contains all essential amino
acids. |
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Flesh |
Contain 15% up to 20% proteins, and vitamin
B, iron. |
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Fish |
Also 15% up to 20%
proteins, less than flesh, vitamin B, iron. |
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Half-full milk |
Contains 3.4 gr.
carbohydrates, 4.9 gr.
proteins and 1.5 gr. fat by
100mlth. Main source of calcium. Also vitamin
B, C, A,
D. |
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Thin yoghourt |
Same as milk. |
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Cheese |
Richly to
proteins (up 10 to
30%), richly to fats (10
up to 25%). |
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Soya |
Contains proteins sa
of high quality, little saturated
acids and also good fat acids. |
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Paprika |
Particularly much vitamin
C. |
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Broccoli |
Much vitamin
C, many betacarotine, many fibres. |
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Digestion
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How long it lasts before food has passed stomach. |
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0-30 minus |
Glucose, honey. |
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30-60
minus |
Water, black tea and coffee. |
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1-2 hours |
Blank bread, milk, yoghourt,
rice, thin fish. |
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2-3 hours |
Cooked potatoes, thin flesh,
vegetable, bananas. |
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3-4 hours |
Brown bread, fruit, baked
potatoes, cheese, grilled calf flesh and chicken, beefsteak.
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4-5 hours |
Roasted flesh, pod fruit,
fat fish. |
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5-8 hours |
Fat barge products, bacon,
pig flesh, products courts in oil |
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Energy usage at several activities |
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Running
At running the energy usage per hour right is:
In kilometer speed: 1.012 kcal *
speed * body weight.
In miles speed: 1.629 kcal
* speed * body weight.
Below a table in which the energy usage per hour by
kilo and pound body weight has been calculated
for several speeds. In the last column the usage for someone of 60 kg (or
132 lbs) has been calculated
per hour.
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Speed/hour
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Usage/hour/kilo |
Usage/hour/pound |
Usage
person
of 60kg (or
132 lbs)/hours |
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5 miles |
8.1 kcal |
3.70 kcal |
485 kcal |
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6
miles |
9.8 kcal |
4.45 kcal |
580 kcal |
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8
miles |
13.0 kcal |
5.90 kcal |
780 kcal |
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10
miles |
16.3 kcal |
7.40 kcal |
980 kcal |
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12
miles |
19.6 kcal |
8.89 kcal |
1175 kcal |
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8 km |
8.0 kcal |
3.63 kcal |
480 kcal |
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10 km |
10.0 kcal |
4.54 kcal |
600 kcal |
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11 km |
11.0 kcal |
4.99 kcal |
660 kcal |
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12 km |
12.0 kcal |
5.44 kcal |
720 kcal |
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15 km |
15.0 kcal |
6.80 kcal |
900 kcal |
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18 km |
18.0 kcal
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8.17kcal |
1080 kcal |
Some other activities
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Activity |
Usage/hour/kilo |
Usage/hour/pound |
Usage
person
of 60kg (or 132
lbs)/hours |
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Sleeping |
0.93 kcal |
0.42 kcal |
56 kcal |
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Sitting |
1.04 kcal |
0.47 kcal |
62 kcal |
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Standing |
1.20 kcal |
0.54 kcal |
72 kcal |
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Walking |
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2
miles/h |
2.70 kcal |
1.23 kcal |
162 kcal |
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4
miles/h |
5.35 kcal |
2.43 kcal |
321 kcal |
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3 km/h |
2.50 kcal |
1.13 kcal |
150 kcal |
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6 km/h |
5.00 kcal |
2.27 kcal |
300 kcal |
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Swimming |
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quietly |
4.00 kcal |
1.81kcal |
240 kcal |
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2 miles/h |
12.00 kcal |
5.44 kcal |
720 kcal |
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3 km/h |
11.00 kcal |
5.00 kcal |
660 kcal |
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Cycling |
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10 miles/h |
7.00 kcal |
3.18 kcal |
420 kcal |
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15 miles/h |
10.00
kcal |
4.54 kcal |
600 kcal |
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20 miles/h |
15.00 kcal |
6.80 kcal |
900 kcal |
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25 miles/h |
21.00 kcal |
9.53 kcal |
1260 kcal |
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20 km/h |
8.00 kcal |
3.63 kcal |
480 kcal |
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25
km/h |
10.00
kcal |
4.54 kcal |
600 kcal |
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30 km/h |
13.00 kcal |
5.90 kcal |
780 kcal |
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35 km/h |
17.00 kcal |
7.71 kcal |
1020 kcal |
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Fitness |
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normally |
4.00 kcal |
1.81 kcal |
240 kcal |
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heavily |
9.00 kcal |
4.08 kcal |
540 kcal |
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Calculation energy usage |
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See also Energy usage by sport (tip)
The energy usage to run a distance is independent of
the runningspeed
In kilograms
and kilometers
How larger the effort how the larger the
energy usage will be. But pays attention to: who runs
with a speed of for
example 15 km/h uses in that hour 15.0 kcal by kilo body weight.
Someone of 60 kg has for running 15 km: 900 kcal (1 hour x
15.0 kcal x 60 kg) necessary.
If someone run 10 km/h he/she
consumes per
hour 10 kcal by kilo body weight. This runner
weighs also 60 kg. For running
15 km costs then 1.5 hour x 10 kcal x 60
kg: also 900 kcal. consume. Running a distance costs
therefore always same to quantity energy, independently
of the
speed with which that happens. However at walking the
total energy usage is something less, because at walk more
efficiently with energy.
In pounds
and miles
How larger the effort how the larger the
energy usage will be. But pays attention to: who runs
with a speed of for
example 10 miles/h
uses in that hour 7.40 kcal by pound body weight. Someone of
130 pound has for running 10
miles: 962 kcal (1 hour x
7.40 kcal x
132 pound) necessary. If
someone run 5 miles/u he/she
consumes per hour 3.70 kcal by
pound body weight. This runner weighs also 132
pound. For running
10 miles costs then
2 hour x 3.70 kcal x
130 pound: also 962 kcal. consume. Running a distance costs
therefore always same to quantity energy, independently of the
speed with which that happens. However at walking the
total energy usage is something less, because at walk more
efficiently with energy. |
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Energy usage per day |
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The number of calories that has burned per day dependently
on age, line, weight and the physical
activities which you undertakes. The total calorie combustion per day
exists from the rest metabolic (BMR)
plus energy which is necessary for all your
occupations. The total energy usage is equal to BMR *
PAL. The (P)hysical
(A)ctivity
(L)evel are a value (between 1.2 and 2,2) that the level of the physical
activity of someone indicates. Regularly active you are if move during
your work regularly (e.g. salesmen) and a couple time per week sports.
Light actives are most people. See also
Calculation calorie usage per day (tip).
Table rest metabolic (BMR)
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Age |
BMR (kcal/day) |
| Men |
18-29 |
15.3 * weight + 679 |
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30-59 |
11.6 * weight + 879 |
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60-74 |
11.9 * weight + 700 |
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75 > |
8.4 * weight + 820 |
| Women |
18-29 |
14.7 * weight + 496 |
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30-59 |
8.7 * weight + 829 |
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60-74 |
9.2 * weight + 688 |
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75 > |
9.8 * weight + 624 |
Calorie usage
tables
Below as an example two usage tables for people with a normal
weight.
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Lift actively |
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Man |
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Woman |
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Age |
Calories |
Joules |
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18-29 |
2825 |
11900 |
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30-59 |
2700 |
11400 |
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60-74 |
2450 |
10400 |
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75
and older |
2250 |
9400 |
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Age |
Calories |
Joules |
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18-29 |
2200 |
9200 |
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30-59 |
2150 |
9000 |
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60-74 |
1950 |
8200 |
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75 and older |
1900 |
8050 |
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Regularly active |
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Man |
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Woman |
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Age |
Calorie |
Joules |
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18-29 |
3250 |
13700 |
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30-59 |
3100 |
13000 |
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60-74 |
2850 |
11900 |
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75
and older |
2600 |
10800 |
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Age |
Calories |
Joules |
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18-29 |
2300 |
9700 |
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30-59 |
2250 |
9400 |
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60-74 |
2050 |
8700 |
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75 and older |
2025 |
8500 |
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Energy value |
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How many calories provide
one gram. These data you need at calculations mentioned below.
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Energy
value |
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Carbohydrates |
4 kcal
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Proteins |
4 kcal |
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Alcohol |
7 kcal |
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Fat |
9 kcal |
Composing total energy need of a day
See also:
Nutritional charts.
Example 1
Below a example of required carbohydrates (60%), proteins
(15%) and fats (25%) for someone who
use per day
3000 kcal.
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25%
fats |
750 kcal are 83
gr.
(750:9) |
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60% carbohydrates |
1800 kcal are 450
gr. (1800:4) |
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15% proteins
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450 kcal are 112
gr. (450: 4) |
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Fats |
Carbohydrates
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Proteins
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8 slices of bread |
6 |
100 |
20 |
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8 butter
for bread |
20 |
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6 sweetens
for bread |
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90 |
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2 cheese
for bread |
25 |
1 |
21 |
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2 goblet milk |
6 |
20 |
14 |
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Flesh 100g |
15 |
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20 |
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Potatoes 300g |
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45 |
6 |
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Vegetable 200g |
1 |
10 |
8 |
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Yoghourt |
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10 |
11 |
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2 Apples |
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15 |
4 |
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Orange |
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10 |
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Raisins 100g |
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65 |
2 |
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Various |
10 |
84 |
6 |
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Total |
83 gr. |
45 gr. |
112 gr. |
Example 2
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Someone of 60 kg (or 132 lbs) need one
a day 3500 kcal.
25% fats and 2 grams. proteins by kilo body weight. |
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25% of 3500 kcal is
875 kcal. Divided
by 9 is 97 gr. |
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2 x 60 kg
is 120 gr.
proteins. That is 120 x 4 is 480 kcal. |
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Carbohydrates: 3500 - 875 - 480
is 2145 kcal. |
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That is 2145 kcal divided by 4 is
536 gr. carbohydrates. |
| Summarised: |
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536 gr. carbohydrates |
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120 gr. proteins |
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97 gr. fats |
Observation
It is very cumbersome to get the correct proportions. Tip: calculates the composition of your food on an average
day. You have then
overall picture how sits with the number of carbohydrates,
proteins and fats.
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Energy supply by liter oxygen |
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The energy sources are carbohydrates (one gram provides
4 kcal), fats (9 kcal), proteins
(4 kcal) and alcohol (7 kcal). To
burn energy there is oxygen necessary.
Carbohydrates provide most of the energy by liter oxygen, namely 5 kcal.
Fats provide 4.7 kcal and
proteins 4.5 kcal It is now also clear why
during the marathon after the 30km point
you run more slowly :
carbohydrates have been consumed, there mainly fat
combustion takes place.
During sleep we obtain our energy for 90% from fat. During ordinary physical
activities is that 60-70% and the rest from carbohydrates. At light
sport activities the usage decreases up to 50%. At intensive sports
training to 20-30%. At very intensive sports training the proportion of
carbohydrate combustion has decreased to
100%. |
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Some tips |
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Vitamin C promotes the prerecording of
most of the trace elements. |
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Coffee, tea and most of
softdrinks
(particularly cola) slow down the prerecording of trace elements. For
this reason do not use these spirits at or shortly after the meals. |
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Also milk slows down the prerecording of iron. |
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Cooked vegetable is healthier than raw. |
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Raisins contain particularly many
carbohydrates and also fibres, iron and potassium. |
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Carbohydrates are with water the most
important feeding substances for endurance sportsmen and
sportswomen sportsmen. |
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After a considerable effort have you the
first hours approximately 125 gr. carbohydrates necessary. A beer
has not been arranged for that: it contains only 8 gr. Moreover
alcohol accelerates the issuing of urine what more
liquid loss meant. |
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Cafeine stimulates the fat
combustion. |
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Calories
or joules: 1 kcal = 4.2 kJ |
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A
good convalescence drink: 70%
eggs and 30% milks or 50% milks and 50% potatoes. |
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Carbohydrates are converted into
fats
when the offer is larger than the body in the muscles and liver can
store. |
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Too much proteins is converted into carbohydrates and
fats.
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Fish, poultry and vegetable proteins
sources contain much less saturated acids than
other proteins
sources. |
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Milk and milk products provide nearly all
amino acids which we have necessary. |
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At evening training it
is better for the recovery to eat for
sports something light and after the training the warm meal. |
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Flesh contains by 100 gr. 2 up to 7
milligram iron. In contrast to vegetable products at flesh rather much
iron (up to 30%) is taken by the body. |
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Carbohydrates are connections of carbon,
hydrogen and oxygen. |
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You measure weight always on
approximately the same time: the bests after standing up. |
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