SCHOOL OF EDUCATION AND SOCIAL DEVELOPMENT

HS 20 SPORT SCIENCE -TS20002 HUMAN NUTRITIONLIST OF NUTRITIONS THE BODY NEEDS

Name: Christine Valentine James Matrix Number: BT10110033 Lecturers Name: Miss Stephanie Chok

Date of Submission: 10 October 2011

TS2002 Human 72355220.docs - Page 2 of 18

INDEX
Introduction 3

Content. 5

Conclusion 12

Attachment 14

References... 17

TS2002 Human 72355220.docs - Page 3 of 18

INTRODUCTION
Healthy diets contain the amounts of essential nutrients and calories needed to prevent nutritional deficiencies and excesses. Healthy diets also provide the right balance of carbohydrate, fat, and protein to reduce risks for chronic diseases and are a part of a full and productive lifestyle. Such diets are obtained from a variety of foods that are available, affordable, and enjoyable. The Food Pyramid, Reference Daily Allowance(RDA) and Reference Daily Intake (RDI) are designed to help individual choose diets that will meet nutrient requirements, promote health, support active lives, and reduce chronic disease risks. Certain diets raise risks for chronic diseases. Such diets are high in fat, saturated fat, cholesterol, and salt and they contain more calories than the body uses. They are also low in grain products, vegetables, fruit, and fiber. People require energy and certain other essential nutrients. These nutrients are essential because the body cannot make them and must obtain them from food. Essential nutrients include vitamins, minerals, certain amino acids, and certain fatty acids. Foods also contain other components such as fiber that are important for health. Although each of these food components has a specific function in the body, all of them together are required for overall health. People need calcium to build and maintain strong bones, for example, but many other nutrients also are involved. The carbohydrates, fats, and proteins in food supply energy, is measured in calories. Carbohydrates and proteins provide about 4 calories per gram. Fat contributes more than twice as much (about 9 calories per gram). Alcohol, although not a nutrient, also supplies energy (about 7 calories per gram). Foods that are high in fat are also high in calories. However, many low fat or non fat foods can also be high in calories. The human body consists of elements and compounds ingested, digested, absorbed, and circulated through the bloodstream to feed the cells of the body. Except in the unborn fetus, the digestive system is the first system involved. These digestive juices break chemical bonds in ingested molecules, and modulate their conformations and energy states. Though some molecules are absorbed into the bloodstream unchanged, digestive processes release

TS2002 Human 72355220.docs - Page 4 of 18

them from the matrix of foods. Unabsorbed matter, along with some waste products of metabolism, is eliminated from the body in the feces. Studies of nutritional status must take into account the state of the body before and after experiments, as well as the chemical composition of the whole diet and of all material excreted and eliminated from the body (in urine and feces). Comparing the food to the waste can help determine the specific compounds and elements absorbed and metabolized in the body. The number of variables involved in such experiments is high, making nutritional studies time-consuming and expensive, which explains why the science of human nutrition is still slowly evolving. In general, eating a wide variety of fresh, whole (unprocessed), foods has proven favorable for one's health compared to monotonous diets based on processed foods. Regularly scheduled meals (every few hours) have also proven more wholesome than infrequent or haphazard ones, although a recent study has also linked more frequent meals with a higher risk of colon cancer in men.

TS2002 Human 72355220.docs - Page 5 of 18

LIST OF NUTRITIONS
1. Carbohydrate
Functions: Provide energy for the body system to function well. Examples of foods: Rice, wheat, yeast.

2. Protein Functions: Build body cell for growth, repair broken cell, and build up the antibody system. Effects of health: Disturbance in growing up normally, lower antibody to fight against disease, delay in wounds healing process, tired, exhausted, kwashiorkor disease. Examples of foods: Milk, Ground nuts, fish, meat, and cheese.

3. Fats Functions: Energy in keep, used as heat insulator, dissolving of vitamin A, D, E, K and for protection. Effects of health: Increasing of cholesterol in blood and cardiac disease Examples of foods: Oil, butter, margarine.

4. Vitamin A (retinol)
Functions: Maintaining the function of eye, preserving the healthy skin, build up the body defense against disease. Effect of health: Cannot see clearly at night, Exophthalmia, dry skin. Examples of foods: Milk, egg yolk, butter, oil, liver, fish, carrot, spinach, and vegetables.

5. Vitamin D (Kalsiferol)
Functions: Normal growth, increase in sitrate level (sitric acid salt) in blood and support absorption of calcium in intestines, absorption of phosphorus in small intestine and tooth and bones protection. Effects of health: Riket Examples of foods: Eggs, Cod-liver Oil, butter.

TS2002 Human 72355220.docs - Page 6 of 18

6. Vitamin E (Tokoferol)
Function: maintain the muscle and nerve function, protecting the membrane structure from damage, maintain the normal growth, prevent metabolism, maintain the structure of the lung, liver and red blood cell membranes, antioxidant, prevents heart disease and aging. Effects: Infertility or miscarriage Examples of food: green vegetables, vegetable oil, egg yolk

7. Vitamin K (Filokuinon)
Function: help to develop a new body structure and heals stitches. Effect: The blood does not clot Examples of foods: spinach, green vegetables

8. Vitamin B1 (Tiamina)
Function: Control carbohydrate supply to the nerve cells and muscles, acts as coenzyme in the reaction, releases energy Effect: Beri-beri, loss of appetite, muscle cramps, nervous disorders, heart rate increases. Examples of food: Liver, peanuts, yeast, green vegetables, wheat germ, brown rice.

9. Vitamin B2 (Riboflavin)
Function: Maintain healthy skin, promote the release of energy during respiration, controlling the rate of growth. Effects: pain in the eye, side split mouth, the tongue is swollen and purple, skin problems Examples of food: yeast, liver, eggs, peas, spinach, milk, wheat, cheese, green vegetables.

10. Vitamin B3 (Niasin)

Function: Maintain the health of the nervous system Effect: Pelagra Examples of food: yeast, whole grains, liver, coffee

TS2002 Human 72355220.docs - Page 7 of 18

11. Vitamin B5 (Asid pantotenik)

Function: The formation of antibodies Effects: Fatigue, muscle spasms Examples of Foods: Yellow eggs, liver, fish, green vegetables

12. Vitamin B6 (Piridoksina)

Function: Maintain healthy skin, helps in the contamination of food, regulate the nervous system. Effect: Pelagra, diarrhea, skin disease, anemia. Examples of foods: wheat, meat, liver, vegetables, nuts seeds, yeast.

13. Vitamin B7 (Vitamin H/Biotin)

Function: Required for cell growth, formation of fatty acids, and metabolism of fats and amino acids Effects: the lack is rare because in general, intestinal bacteria produce excess Biotin as daily needs of the body. Examples of foods: raw egg yolk, liver, some vegetables, and peanuts.

14. Vitamin B8 (Ergadenylic Acid/ Adenosine Monophosphate)

Function: Assist in maintaining blood sugar levels at an optimum level, promoting the formation of cells, boost the immune system, helps the production of red blood cells. Effects: Muscle weakness, muscle cramps, poor appetite, tiredness, body aches, hair loss, hair graying at the premature age, dandruff, eczema, seborrhea, anemia, heart disease, lung disease, confusion, drowsiness, and hallucinations Examples of food: Brewer yeast, beef liver, pork kidneys, oatmeal, egg whites, nuts such as hazelnuts, walnuts and almonds.

TS2002 Human 72355220.docs - Page 8 of 18

15. Vitamin B9 (Asid Folic) Function: optimizing brain emotional balance. Effects: glossitis, diarrhea, depression, confusion, anemia, and neural tube defects and brain damage in the fetus (during pregnancy). Examples of food: leafy vegetables, legumes, egg yolk, yeast, breads, rich of cereals products, Sunflower seeds. function and plays an important role in mental and

16. Vitamin B12 (Sianokobalamin)

Functions: Coenzyme in protein synthesis. Effect: Slow growing, anemia. Examples of foods: Dairy products, liver, eggs, meat, kidney

17. Vitamin C (Asid askorbik)

Function: Helps accelerate the healing of wounds, keeping the immune system, absorb iron, to form bones and teeth, maintaining healthy skin Effect: Scurvy, Anemia Examples of foods: papaya, lemon, oranges, tomatoes, green vegetables

18. Calcium Function: The main content of bones and teeth Effect: growth retardation framework Examples of foods: milk and cheese

19. (Copper) Kuprum Function: to play the role of the enzymatic and electron transport. Effect: The symptoms of diseases such as anemia, abnormal bone growth, abnormal glucose metabolism and cholesterol in. Examples of foods: prepared in the human body

TS2002 Human 72355220.docs - Page 9 of 18

20. Magnesium Function: Building bones and teeth, maintaining muscle function and nervous system Effects: muscle and nerve function impairment Examples of foods: beans, bread.

21. Ferum Function: Health skin Effects: Anemia, dry and cracked skin Examples of food: red meat, lentils, beans, chicken, fish, vegetables, leaves, tofu, chickpeas

22. Natrium Function: An important component of blood plasma Effects: muscle spasms Examples of food: salt.

23. Kalium Function: To ensure normal muscle contraction, nerve impulse transfer Effect: To ensure normal function is not disrupted, preventing muscle contraction Examples of foods: parsley, dried apricots, dried milk, chocolate, nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas, avocados and soybeans. 24. Iodin Function: Involved in normal growth and development of children Effect: Mumps, Kretinisme Examples of food: Seaweed

25. Sulfur Function: The merger process and the structure of proteins, used as an energy

source (chemical food) for bacteria that use hydrogen sulfide (H2S) Effect: Gives effect to the lungs, eyes and tissues in the body (excess)

TS2002 Human 72355220.docs - Page 10 of 18

10

26. Fosforus Function: Formation of bones and teeth, transport cellular energy via ATP. Effect: Formation of bones and teeth are and the disrupt the not body's perfect, the ability to formation and use iron, of soft calcium, blocked energy (Less) diarrhea tissue hardening (hardening), and can magnesium, and zinc. 27. Zink Function: One of the sources of DNA and RNA metabolism, in the brain, zinc is stored in specialized synaptic vesicles. Effects: chronic liver disease, chronic kidney disease, diabetes, and other chronic diseases. Examples of food: red meat, especially beef, lamb and liver organs

28. Sitric Acid Function: One of the most important components of bone, plays a role in increasing the rate of process of glycolysis, removal of saturated fats in the blood. Effect: If contact with eyes can cause burning, and can cause blindness if prolonged exposure to very high concentrations, high concentrations of citric acid can sometimes damage the hair and fade hair color. Examples of Foods: A wide range of vegetables, oranges and lemons.

29. Taurin Acid

Function: Required for optimal musculoskeletal function, enhance the effects on the body's nervous system Examples of food: seafood, meat

30. Water Function: For optimal functioning of the human body, replace the fluid in the body that are used while in motion or activity. Effects: Dehydration, hyperhydration.

TS2002 Human 72355220.docs - Page 11 of 18

11

31. Saturated Fats Functions: tends to increase blood cholesterol levels. Most saturated fats tend to be solid at room temperature, with the exception of tropical oils. Effect to health: Cardiovascular disease, Dyslipidemia and Cancers. Examples of foods: cream, cheese, butter, and ghee; suet, tallow, lard, and fatty meats; as well as certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, chocolate, and many prepared foods.

32. Monounsaturated Fats Functions: tends to lower LDL cholesterol (the "bad" cholesterol). Effect to health: heart disease, stroke, high cholesterol level in blood Examples of foods: found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado. 33. Polyunsaturated Fats Functions: can help reduce the cholesterol levels in your blood and lower your risk of heart disease, play a crucial role in brain function and in the normal growth and development of your body. Effect to health: heart disease and high cholesterol level in blood Examples of foods: coffee, oil, salad dressing and nuts.

34. Cholesterol Functions: helps the body produce hormones, bile acid, and vitamin D. Effect to health: clog your arteries and lead to heart disease. Examples of foods: meat, eggs, and whole milk.

35. Amino Acids Functions: used to synthesize proteins and other biomolecules or are oxidized to urea and carbon dioxide as a source of energy, fed into the urea cycle, Effect to health: Oxidation pathway is unavailable, effect the citric acid cycle, Examples of foods: chicken, fish, eggs, dairy products, beef, and pork (essential),from the body( non-essential).

TS2002 Human 72355220.docs - Page 12 of 18

12

CONCLUSION
Good nutritional habits and a balanced diet aren't developed in one day, nor are they destroyed in one unbalanced meal. Healthful eating means a lifestyle of making choices and decisions, planning, and knowing how to make quick and wise choices when you haven't planned. What you learn about eating throughout the years on your own will help establish good dietary patterns for the rest of your life. Making the break from home cooking and becoming responsible for choosing the foods you eat is part of the challenge of becoming a mature and an independent adult. It is a challenge that should not be taken lightly. The nutritional habits you develop now will be difficult to change in the coming years when your body stops growing and your lifestyle may become more sedentary. Learning to make sensible choices from a confusing array of options is not easy, but the rewards are great. Eating nutritious and healthful food while maintaining your proper body weight will contribute to a better performance in the classroom, in the gym, and on the dance floor. You will feel and look your best. In contrast, a poor diet can lead to insidious health problems that can interfere with success in academic and social performance and may eventually mean confronting a serious longterm illness, such as heart disease or diabetes. Knowing how much and what to eat is important knowledge. The important thing to remember is to stick to the nutrition practices currently supported by scientific research and to avoid looking for a "magic bullet" to cover all your specific nutritional needs. Your dedication to a good sports nutrition program is the only way you will succeed and achieve maximum performance. With knowledge and practice, you can have the best of both worlds: good health and maximum performance. While it's important to eat a balanced diet containing adequate amounts of all of the essential nutrients, scientific research has shown that a balanced diet alone does not provide sufficient nutrition to individuals undergoing strenuous physical activities. For example, endurance athletes, such as marathon runners, require twice the RDA (Recommended Dietary Allowance) of protein and total calories, while strength athletes, who rely on large muscles, require even more protein than endurance athletes do. Moreover,

TS2002 Human 72355220.docs - Page 13 of 18

13

dietary surveys conducted on athletic individuals of both sexes show a dietary deficiency of one to several essential vitamins and minerals. The scientific evidence indicates that a diet containing adequate amounts of macronutrients does not necessarily contain adequate amounts of nutrients.

Due to these special requirements, athletic people need to approach nutrition as a skill! And, as with any skill, you need the proper tools to perfect it. In the case of sports nutrition, the proper tools include:

Knowledge about nutrition and performance nutrition. Knowledge about sports supplements. A sports nutrition approach to follow; an approach that provides information based on scientific findings, not advertising hype or myth, which this guide is designed to do for you.

Keep in mind, however, that just as it takes time to perfect your athletic skills, your sports nutrition program also needs time to develop. When you give it enough attention, you'll experience a significant improvement in your athletic performance, improvements in body composition, and health.

TS2002 Human 72355220.docs - Page 14 of 18

14

ATTACHMENTS
Food pyramid

TS2002 Human 72355220.docs - Page 15 of 18

15

List of nutrition available in the food packet

RDA Table

TS2002 Human 72355220.docs - Page 16 of 18

16

TS2002 Human 72355220.docs - Page 17 of 18

17

REFERENCES

http://www.angelfire.com/funky/liz_ieja/nutrisi_autotrof.htm http://members.fortunecity.com/noorazlila_jalil/ATIEZA3.htm http://en.wikipedia.org/wiki/Outline_of_nutrition http://en.wikipedia.org/wiki/Nutrition http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/N/Nutrition.html http://www.umm.edu/altmed/articles/vitamin-b9-000338.htm http://en.wikipedia.org/wiki/Phosphorus#Biological_role http://en.wikipedia.org/wiki/Water#Health_and_pollution http://library.thinkquest.org/26813/nutintroduction.htm http://www.bodybuilding.com/fun/sportnutrition.htm#2 http://accreditedonlinenutritiondegree.blogspot.com/ http://cholesterol.about.com/cs/controlwithdiet/g/unsat.htm http://www.nutristrategy.com/nutrition/monounsaturatedfat.htm

TS2002 Human 72355220.docs - Page 18 of 18

18