Dietary control

 

1. The amount of energy that can be stored in the body

 

For a weight of 60kg, 3,040 calories.

 

It is desirable to have a good understanding of nutritional relationships.

 

4. The nutrients necessary for human survival are as follows.

1) Disease of the stomach

1. Stock items such as rice, bread, and noodles

 

2. Digested within the body, broken down into glucose, and absorbed in the small intestine.

 

3. The absorbed glucose is transported to the bloodstream, converted into fructose, and stored in the liver or muscles.

 

Excess glucose is stored as fat.

 

5. The factor contributing to weight gain in humans is excessive carbohydrate intake.

 

6. Producing energy by oxidizing with oxygen in this muscle and the liver during exercise

 

7. Carbohydrates produce 4 calories of energy per gram during oxidation.

2) Local area

1. Compared to the stomach, digestion and absorption are slower, making it less suitable for quick energy supply.

 

2. When the intake of sugars, as substances necessary for energy storage, is excessive, it leads to fat accumulation.

 

3. For stamina enhancement, malt oil rich in vitamin E and soybean oil are effective.

 

4. Fat produces more than twice the energy compared to carbohydrates or proteins.

 

When a lot of energy is needed, it is good to consume a large amount.

 

6. Here, "many" refers to an appropriate amount.

 

7. Of course, you should not consume to the point of excessive indigestion.

3) Dan Baek Jil

1. As a nutrient that makes up muscles, it enters the body, is broken down into amino acids, absorbed, and then reconstitutes muscles, tissues, skin, hair, and other structures.

 

2. Essential nutrients for the body include approximately 23 types of essential amino acids.

 

Type 3.8 must be obtained from outside the body since it is not produced internally.

 

4. Beef, pork, seafood, milk, eggs, and legumes are rich sources of protein.

 

5. Generally, a ratio of 2:1 between animal-based and plant-based is desirable.

4) Vitamin

1. Although not a source of energy, it acts as a lubricant in human physiological processes and cannot be produced within the body, so it must be obtained from food.

Vitamin A and D are necessary for the resistance of skin and mucous membranes and for bone formation; they are found in cheese, butter, egg yolks, and green-yellow vegetables.

Vitamin B1 helps enzymes that break down thiamine. When deficient, thiamine or lactic acid accumulates quickly, leading to a loss of endurance. It is found abundantly in yeast, embryo, peanuts, legumes, and pork.

 

Vitamin B2 promotes growth and plays an important role in oxidation within cells, while Vitamin B6 functions to tense muscles.

 

5. Vitamin C, like B vitamins, plays an important role in the body by protecting and maintaining the elasticity of cartilage, tendons, and blood vessels, and also acts as an intermediary in oxidation-reduction reactions. It is mainly found in vegetables such as spinach, radish greens, lettuce, and cabbage, and it is preferable to consume them raw if possible.

 

6. Vitamin E increases oxygen utilization, promotes blood flow, and maintains the elasticity of blood vessels and muscles, so long-distance athletes should especially consume it in larger amounts. It is said to be found abundantly in Korean ginseng.

5) Mineral content (minerals)

1. Calcium, phosphorus, manganese, zinc, cobalt, etc., and it is good to consume them evenly from various plants without picky eating.

It is especially abundant in colored honeys (chestnut, buckwheat).

6) Yeom Bun

1. Sweat a lot during exercise.

 

Typically, 6 to 8 grams of salt are lost through 2 liters of sweat, so supplementation should be considered.

 

3. Our diet is characterized by a high salt content. We consume kimchi, kkakdugi, salted fish, and soups in amounts exceeding the recommended limits, so there are not many issues.

 

4. When going abroad, you must prepare separately and consume it.