Transcript FOOD

CAVA DE’TIRRENI (SA) ITALY
FOOD
AND
SPORT
HEALTHY FOOD AND SPORT
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Nonsense about diets
The Healthy, varied and balanced diet
The Ideal weight
Food: General hints ( proteins, fats, vitamins, sugars,
mineral salts, fibres, foods rich
in fibres, the seven food groups )
Healthy foods
Advice for a healthy eating
•Food and Sport
Aerobic and anaerobic sports
The energetic cost of sport activities
•Conclusions
•An Aphorism
NONSENSE ABOUT DIETS
8 Famous clichès about diets.
1. Drink little during meals: drinking makes you fat.
Absolutely false.
Water doesn’t contain calories.
2. Drink a lot of lemon and grapefruit juices so that
your fats will be easily burnt. False.
Lemons and grapefruits have a lot of qualities and
contain vitamins but they don’t make you lose weight.
3. Always drink sugar free coffee . Partially false.
We have to pay attention to sugars but the
kilocalories contained in a little spoon are only 24.
4. Use food supplements: : They are sold in
pharmacy so they are effective. Partially false.
Food supplements are necessary in some particular
physical conditions such as ( pregnancy, nursing,
constant unbalanced diet ). An excess of vitamins is
as bad for one’s health as their deficiency.
5. Replace pasta, rice , bread, with 3 or 4 apples.
False.
The carbohydrates satisfy the appetite and eaten in the
right quantities represent a good source of energy .
6.Bread makes you fat, it is better to have crackers
or breadsticks. Absolutely false.
Crackers and breadsticks contain more fats and less
water so produce more calories. A hundred grams of
breadsticks produces 400 -420 kilocalories , while
bread produces 220 – 250 kilocalories.
7. A diet is good when it causes the sensation of
hunger. False.
It is important to learn how to eat and what to eat in
the right quantities.
8. Don’t be on a diet, buy an antiperspirant suit.
After a whole morning at home wearing it, you will
have lost 2 kilos. Absolutely false.
Antiperspirant suits increase the body heat and the
perspiration, causing a loss of liquids not a loss of
body mass.
The Healthy, varied and balanced diet
A Healthy diet means to avoid canned or fried food,
precooked and stored foods with additives.
A Varied diet means a mixed one with cereals, legumes,
meat, milk, fruit and vegetables.
A Balanced diet refers to the food pyramid: in the
sense that there must be a balance between intake and
energetic expense.
Food with a high energetic value gives a lot of energy
and enables a lot of work, while food with low
calories gives little energy.
To keep the balance between intake and expense of
energy, you must know the calorie intake of the
eaten food and the waste of calories that each
physical activity requires.
BALANCED DIET
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Protein
Lipids
Carbohydrates
Rapport H/M/W
Cholesterol
• Fibers
10-20 g/kg
20-25%
60-65%
1:1:1
<300 mg/die
50 g/die
THE IDEAL WEIGHT
What is the ideal weight?
It is the ideal individual weight, composed
predominantly of muscle mass and a low percentage of
body fats, which guarantees good health, a
psychophysical well-being and the best sport
performance, too.
It, therefore, varies from person to person and can’t be
taken from simple tables.
As a consequence it is essential to know exactly how
much fat mass, lean mass and water are really present
in the body.
FOOD: GENERAL HINTS and ADVICE FOR A
HEALTHY EATING
The human body absorbs Energy from food.
Bad eating habits can damage our organism. It is
constantly necessary to assimilate the right quantity of
energy from a large variety of food.
Food requirements include :
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PROTEINS
produce 4 calories per gram
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FATTY ACIDS
produce 9 calories per gram
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SUGARS
produce 4 calories per gram
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DRINKS
if not too much sweet, don’t
produce calories
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VITAMINS
don’t produce calories
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MINERAL SALTS
don’t produce calories but they
represent 4% of our body
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FIBRES
don’t produce calories
PROTEINS are useful to build up and repair tissues.
ENZYMES, HORMONES, ANTIBODIES are protein
substances. They, and the AMINOACIDS which
constitute them, have got an energetic function. The
chemical transformation of PROTEINS, FATS AND
SUGARS produces calories and it is therefore an
important source of energy.
ANIMAL OR VEGETAL FATS don’t melt in water and
can’t evaporate. They produce energy and help building
up tissues while the reserve fats form just fatty
tissues. But for the same weight fats contain twice as
much energy contained in proteins and carbohydrates.
some ANIMAL FATS contain large quantities of
CHOLESTEROL that settled on the arteries walls with
Serious cardio-vascular system risks.
VITAMINS are essential for all vital functions. They
protect from infections and diseases.
They are grouped into two categories: liposoluble and
Water-soluble.
The liposoluble vitamins -A,D,E,K- are so called because
they are contained in the fat elements of food and can
be stored in the fat tissues of the body.
The water-soluble vitamins –C and those of the B
group- are absorbed in presence of water and can’t be
stored in the body. The excess of them is discharged in
urine and therefore must be introduced every day into
the body through eating.
Plain- sugar free drinks, such as water, facilitate the
assimilation of food and the elimination of toxins.
Mineral salts regulate the circulatory, nervous and
digestive system.
WATER SOLUBLE
VITAMINS
C
ascorbic acid
B1
thiamine
B2
riboflavin
PP
niacin
B6
pyridoxine
B12
cobalamin
Folic acid
Main role
Healthy food
Preserves the tissues
(bones,teeth,blood vessels)
Fruits and green vegetables:
citruses, strawberries, melons,
potatoes, tomatoes.
Useful to release Energy from
the carbohydrates’ molecules.
Influences the nervous
system.
Produces energy from
carbohydrates, proteins, and
fats. It protects the mucous
membranes.
Meat, salami, giblets, mollusces,
rice, wholemeal, pasta, bread,
wheat, brewer’s yeast.
With thiamine and riboflavin
helps the process for the
production of energy.
Liver, poultry, meat, tuna fish,
legumes, milk, rice, cereals.
Useful in fat metabolism and
in the formation of red
corpuscles.
Cereals, spinach, peas, iver,
bananas, wholemeal.
Useful in the synthesis of
nucleic acids and of the
nervous system.
Liver, kidneys, meat, fish,
mollusces, milk.
Useful in the synthesis of
nucleic acids and in the
formation of red corpuscles.
Liver, brewer’s yeast,
vetebables.
Giblets, milk, meat, rice, salami,
green vegetables, pasta, bread,
mushrooms.
LIPOSOLUBLE
VITAMINS
A
retinol
D
calciferol
E
tocoferol
K
Main role
Healthy food
It attends the
formation and
maintenance of
epithelium, mucosa,
Liver, eggs, milk,
margarine, yellow and
green vegetables
bones and teeth.
It is essential for
the normal growing
of bones and for
their solidity.
Milk, tune, yolk, salmon.
It prevents the
oxidation of acid
polyunsaturated
fats.
Vegetable oils, bread,
liver, seed, green
vegetables.
It is essential for
blood coagulation.
Green vegetables,
cauliflower, milk.
THE MOST IMPORTANT EIGHT MINERAL SALTS
Function
requirements
is found in..
CALCIUM
has an essential role in teeth
and bones formation,
helps coagulation and
heart function
1200 mg for young
people, 1000 mg
for adults
Milk, cheese, yoghurt, citruses,
green vegetables, tuna fish,
anchories, codfish
CHLORINE
helps digestion forming
hydrochloric acid .
750 mg a day
Milk, meat, eggs, sea-food
IRON
fights against anaemia and
sight troubles
18 mg a day for
women, 10 mg a
day for men
meat
FLUORINE
helps the formation of teeth
3 – 4 mg a day
vegetables, sea-food, rice
PHOSPHORUS
helps the formation of teeth,
bones and proteins
1000 – 1200 mg a
day
fish, eggs, whole cereals, meat
MAGNESIUM
fortifies the immune system,
intervenes in muscular
movements
300 – 350 mg a day
vegetables, legumes, cereals,
milk
POTASSIUM
helps to keep the water
equilibrium and the
synthesis of protein,
fights against fatigue
2 g a day
Meat, cereals, fruit, vegetables
SODIUM
helps muscular movements and
the nervous system
4 – 5 a day
Kitchen salt
FIBRES, in their soluble part, regulate the absorption
of carbohydrates and fats, in their not soluble part,
favour evacuation.
Our body doesn’t always need the same quantity of
calories because it varies according to the physical
activities you do or if you are resting or if you have not
eaten.
During the evolutionary age the based metabolism is
higher because the growing of the different organs
needs a bigger expense of energy.
These ones vary depending on weight, height, body size,
age. It is therefore important to introduce at least one
of the seven main groups of food, during the day.
FOOD RICH IN FIBRES
They are listed according to their decreasing fibre content:
Chickpeas
Peas
Broad beans
Beans
Soya
Cauliflower
Lettuce
French beans
Pears
Kiwi
Skinned apples
Bananas
Strawberries
Carrots
Skinned peaches
Oranges
Fennels
Asparagus
Grapefruit
THE SEVEN FOOD GROUPS
1.
Milk and its by-products
2. Meat, fish, eggs, sausages
3. Cereals and tubers
4. Legumes
5. Fats for dressing
6. Vegetables ( with A
and C vitamins )
7. Fruit ( with A and C vitamins )
HEALTHY FOOD
Among the healthy food the most known are cruciferous
vegetables such as cauliflowers, cabbages, broccoli,
Brussels sprouts; they are known to prevent numerous
disorders of the heart and reduce the levels of bad
cholesterol in our body. They prevent a number of
cancers including prostate, bladder, lung, stomach, colon
and breast cancers.
Tomatoes have a high content of lycopene, a substance
that has a significant amount of antioxidant capabilities
that help prevent cell damage.
Garlic and onions are widely popular for
correction of gastric disorders, high
blood pressure, heart disorders,
cataract and even cancer. Garlic and
onions have antioxidant properties.
Soy contains vegetal proteins that are a healthy
alternative to meats and other animal products that
contain cholesterol and saturated fat.
Bilberry is a powerful anti-inflammatory. It
contains flavonoids called anthocyanosides that
protect the collagen structures in the blood
vessels of the eye.So it is used to treat eye
problems such as Macular Degeneration, diabetic
neuropathy and cataract. It is beneficial in the
treatment of vericose veins, and mucous
membrane inflammation and of hardening of the
arteries (atherosclerosis). It helps combat skin
ulcers on the legs. Reynaud’s disease may benefit
from bilberry.
Chilli peppers contain a substance called capsaicin,
which gives them, their characteristic pungency.
Capsaicin is a potent inhibitor of substance P, a
neuropeptide associated with inflammatory
processes. Capsaicin is being studied as an
effective treatment for sensory nerve fibre
disorders, including pain associated with arthritis,
psoriasis, and diabetic neuropathy. Red chilli
peppers, such as cayenne, have been shown to
reduce blood cholesterol, triglyceride levels,
stomach ulcers and help Stop the Spread of
Prostate Cancer.
Fish is an excellent source of high quality protein. It is
low in fat particularly Cholesterol and satured fats.
Besides, some species are rich in omega 3- fatty acids,
beneficial to the heart, rich in calcium ; marine fishes in
particular, are rich in iodine. Being low in sodium they are
rich in potassium and are good sources of vitamin D and
niacin. Fish liver oils are excellent sources of fat soluble
vitamins.
Pasta , bread, couscous, rice, polenta, whole grains and
potatoes are rich in fibres and aid the intestinal transit.
Dairy products such as yoghourts and cheese are
healthy, even if it isn’t advisable to eat too much of
them because they are rich in fats (not more than three
times a week).
Olive oil, used for salad dressings and food to be eaten
cold, has mild laxative properties. It blocks intestinal
contractions and prevents heart deceases and breast
cancer.
ADVICE FOR HEALTHY EATING HABITS
1.
DON’T EAT TOO MUCH.
2.
EAT SLOWLY.
3.
EAT OFTEN LITTLE QUANTITIES OF FOOD.
4.
DON’T EAT TOO MUCH FAT FOOD OR
TOO MUCH SWEETMEALS.
5.
EAT AND DRINK WISELY.
6.
DRINK A LOT OF WATER.
7.
USE A VARIED DIET.
8.
EAT PASTA AT LEAST ONCE A DAY.
9.
INCLUDE CHEESE, YOGHURTS, AND MILK
IN YOUR WEEKLY DIET.
10.
HAVE FRUIT AND VEGETABLES DAILY.
11.
DON’T SMOKE OR TAKE DRUGS.
12.
PRACTICE CONSTANT PHYSICAL ACTIVITY.
FOOD AND SPORT
• A right alimentary behaviour, useful for people who
want to be fit, and necessary for people who practice
sports, must follow these criteria:
• Renovate energy reserve;
• Facilitate digestion;
• Check the weight.
AEROBIC AND ANAEROBIC SPORTS
AEROBIC SPORTS imply any activity where the body
has to work at a continuous steady pace for a long
period of time. Such activities should be whole body
activities, e.g. running, swimming, cycling.
For effective improvement, aerobic training should be
done three times a week, and each session should last
for between 20 and 30 minutes.
Aerobic sports use the arm and leg muscles and give
the heart (and lungs) a continuous workout.
ANAEROBIC SPORTS
imply any activity where the body has to work for short
lasting periods at very high intensity.
Anaerobic activities include: racquetball, downhill skiing,
weight lifting, sprinting, softball, soccer and football.
Anaerobic activities build and tone muscles but are not as
beneficial to the heart and lungs as aerobic activities.
The difference between the two activities consists in the
presence or not of lactic acid. An exercise is aerobic when
the training is below of lactic acid production, also called
aerobic threshold .
The following table shows how the heart beat and the
breath increase when the activity is more intense and
that in this case fats and no longer carbohydrates are
burnt.
Intensity
light
moderate
hard
Type of sport
walking
running
Fast running
Metabolism
aerobic
aerobic
Aerobi/anaerobic
Energy source
Fats/Cbd
Cbd/fats
Cbd/fats
Heart beat
<120
120 - 150
>150
Breathing
normal
You can talk
Difficult to talk
Aerobic activity is the ideal method to burn body fat.
Aerobic capacity decreases with the age because of
increasing body fat.
ENERGY EXPENDITURE
Mostly aerobic activities
with heavy energetic
expenditure
Aerobic- anaerobic activities
Mostly aerobic
with moderate energetic
activities with light
expenditure
energetic expenditure
Long-distance race
Football
Sprint
Cross-country race
Judo
Pole vault
Cycling
Basket-ball
Long jump
Swimming
Rugby
High jump
Cross-country ski
Indoor hockey
Triple jump
canoeing
Field Hockey
Discus throwing
Long–lasting sports
Volleyball
Sprint sports
PEOPLE PERFORMING SPORTS MUST:
• Eat proteins coming mostly from animal products in a
daily percentage 0f 12/15 % . Various food supply
proteins in varying amounts with complete proteins
(those containing 8 essential amino acids) such as meat,
fish, and eggs and incomplete proteins coming from
sources like vegetables, fruit and nuts. It is advisable to
eat legumes with cereals (rice and peas, pasta and
beans).
• Eat Carbohydrates that are the most important sources
of energy for athletes. No matter what sport you play,
carbs provide the energy that fuels muscle contractions.
Once eaten, carbohydrates breakdown into smaller
sugars (glucose, fructose and galactose) that get
absorbed and used as energy.
• Drink beverages that:
a) replace losses of sodium, potassium and other
electrolytes during exercise
b) contain low quantities of glucose(8%) to keep a
high level of glycemia and to delay the use of
glycogen in the muscles
• Frequently check the levels of calcium, potassium ,
sodium, iron in the blood
• Don’t use food supplements; it is enough to respect
the right balance of nutrients.
CONCLUSIONS
• Eating should be tailored to maximise the
performance of the particular sport in which the
individual is involved.
• The type and timing of food eaten are often specific
for different sports and different individuals.
• The ideal diet for the footballer or the cyclist doesn’t
exist. You can calculate the calorie needs in the
growing age in this way: 1000 +( 100 × age)
or Weight × 50.
• According to the type and intensity of sport you
practice, of the environment you work, of the sex and
of the age, your energetic expenditure goes from
3500 to 5000 calories a day but also to 8000 – 9000
calories for heavier sports in cold climates.
Teachers involved in this work
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Mrs Paola Guarino (Physical Education)
Mrs Gianna Barrella
(English)
Mrs Agnese Salerno
(English)
Responsible student
Giovanni Di Domenico V C
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Administrative personnel
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Laboratory Technicians
Responsible Teacher
Mrs.Gianna Barrella
HEADMASTER
Mrs. Matilde Piselli
Group of students involved in this work
Angrisani Alessandra
Avallone Ilaria
Apicella Nicola
Buonocore Ciro
Carratù Rossella
Casaburi Vincenzo
Celano Carmen
Crescenzo Aniello
D’Acunto Sergio
Gambardella Prisco
Greco Alfonso
Grimaldi Alessandro
Grimaldi Pietro
Matrone Antonio
Mosca Marianna
Pisapia Annarosa
Ruocco Domenico
Santoriello Luca
Vicidomini Stefania
Vitale Pierpaolo
Vitale Saverio
III C
III C
III C
IVE
IV C
III A
III C
VA
IV C
IV A
IV A
III A
III A
IVA
IVC
IVC
IIIA
IV C
III G
VC
IVA
FOOD AND HEALTH TEAM
Mrs Gianna Barrella
Mrs Agnese Salerno
Mr Michele Perone
Mrs Annamaria Salsano
Mrs Rosa Rocco
Mrs Paola Guarino
Mr Izzo Volfango
MrAndrea Sergio
Mr Sorrentino Ciro
Mr Murolo Maurizio
Headmaster : Mrs Matilde Piselli
THANKS FOR YOUR ATTENTION