Inactive people become more obesity when they take oily, sweet food etc where
as children, teenagers and active people need some kind of nutritious food to
build the stronger body healthier. Nutritional elements indicate the importance
to a human being’s optimal performance. Knowing the proper food to eat before,
during, and after a physical activity can help an people in achieving
their desired performance.
Nutritious meal consists of:
·
Vegetables: raw leafy, cooked or chopped
·
Fruits: medium apple, banana, or
orange chopped, cooked or fruit juice
·
Bread, cereal, rice and pasta: slice
of bread, cooked cereal, rice, or pasta
·
Meat, fish, dry beans, eggs
·
Milk, yoghurt and cheese
Fruits and vegetables will deliver
several minerals into the body. Bananas bring potassium into a human’s body. When
you have a nutritious meal it let you to have a good health with achievable
target.
Try
to avoid:
·
Adding fat or rich sauces to vegetables such
as carrots glazed with butter
·
Adding sugar to fruit such as stewed apple
We should be eating lots of starchy
foods every day. Starches and minerals fit into the area of complex
carbohydrates. Some of them are rice, pasta, bread, cereals and potatoes.
Try to choose wholegrain varieties whenever you can. Starchy foods should
make you healthier. Starchy foods are a good foundation of energy and the main
resource of nutrients in our diet which contain fibre, calcium, iron and B
vitamins. The athlete's body is able to burn simple carbohydrates quickly. Examples
of simple carbohydrates are sugars and electrolytes.
Oily fish is in omega 3 fatty acids and a good source of vitamins A and D
while meat is a good source of iron, zinc, B vitamins (B12) and protein.
Milk and dairy products such as cheese, yoghurt are great sources of
protein and vitamins A, B12, D and calcium which help to keep our bones
strong. The calcium in dairy food is easy for the body to absorb. Adults
should have no more than 6g; average students should have about 9.5g of salt
a day. This means we are eating nearly 60% more salt than we should.
Minerals are a group of compounds
that allow for staying power in an athletic competition or to be active in life.
Potassium is a common mineral associated with muscle cramping. A lack of
potassium is the cause of muscle cramping during a sporting event or other
action. To keep on healthy humans need to replace the liquid you lose by
drinking pure water which is a natural gift. If the weather is hot or you are
exercising, you will be losing even more water. In minimum humans need to
drink approximately 2 or more liters of water every day to stop us gets dehydrated.
In hotter climates the body needs more
than this.
Minerals must be taken in at least
six hours before the time of activity. Due to the complexity of minerals, they
are not easily transported to the muscle cites most in need of
replenishment.
With these faces we can spend a healthier
life with full of nutrition factors. During a sporting event, quick energy can
be a vital factor in success. Prior to the hard actions, foods such as potatoes
and pasta should be eaten. These are two of the highest sources of starch among
all of the foods. Salt will lead to the preservation of excess water under the
skin. Nutrition is the building blocks we must all start from to begin and make
every effort to be the best that we can be. It is the fuel that runs our body system.
Dietary
guidelines
·
Eat a variety of foods
·
Balance the food you eat with the proper
amount of physical activity
·
Maintain or improve your weight according
to the height
·
Choose a diet with plenty of grain
products, vegetables, and fruits
·
Choose a diet low in fat, saturated fat
and cholesterol
·
Choose a diet moderate in sugar
·
Choose a diet moderate in salt and
sodium
·
Drink water as much as you can