(Dietary Control) Carbohydrates + Fats + Proteins + Vitamins + Minerals

 

Food control

 

1. Amount of energy that can be stored in the body

 

2. For a body weight of 60kg, 3040 calories

 

3. It is advisable to have a good understanding of nutritional relationships.

 

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

1) Carbohydrates

1. Staple foods such as rice, bread, and noodles.

 

2. Digested in the body, broken down into blood sugar, and absorbed in the small intestine.

 

3. Absorbed glucose is transported into the blood, converted into fructose, and stored in the liver or muscles.

 

4. Excess glucose is stored as fat.

 

5. The cause of weight gain is the excessive intake of carbohydrates.

 

6. Producing energy by oxidizing oxygen in the muscles and liver during exercise

 

7. The oxidation of carbohydrates produces 4 calories of energy per gram.

2) Fat

1. It is slow to digest and absorb compared to sugar, so it is slow to be used as an energy source.

 

2. As a substance necessary for energy storage, a large intake of sugar leads to conversion into fat.

 

3. Malt oil and soybean oil, which are rich in Vitamin E, are effective for boosting stamina.

 

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

 

5. It is good to consume a lot when you need a lot of energy.

 

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

 

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

3) Protein

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

 

2. Essential amino acids, which are absolutely necessary for the body, consist of approximately 23 types.

 

3.8 types are not produced in the body, so they must be consumed from outside.

 

4. Beef, pork, seafood, milk, eggs, legumes, etc. contain a lot of protein.

 

5. Generally, a ratio of animal to plant 2:1 is desirable.

4) Vitamins

1. It is not an energy source, but acts as a lubricant for human physiological processes; since it is not produced in the body, it must be obtained from food.

2. Vitamins A and D are necessary for the resistance of the skin and mucous membranes and for the formation of bones, and are found in cheese, butter, egg yolks, and green and yellow vegetables.

3. Vitamin B1 plays a role in assisting the enzyme that breaks down pyruvic acid; if it is deficient, pyruvic acid or lactic acid accumulates quickly and loses its persistence. It is found in large quantities in yeast, germ, peanuts, legumes, and pork.

 

4. Vitamin B2 promotes growth and plays an important role in oxidation within cells, while Vitamin B6 plays a role in tensing muscles.

 

5. Like Vitamin B, Vitamin C plays an important role in the body by protecting and maintaining the elasticity of cartilage, tendons, and blood vessels, and acts as a mediator in oxidation-reduction reactions. It is mainly found in vegetables such as spinach, radish greens, lettuce, and cabbage, so it is best to consume them raw whenever possible.

 

6. Vitamin E increases oxygen utilization, promotes vigorous blood flow, and maintains the elasticity of blood vessels and muscles, so it is especially beneficial for long-distance runners to consume it in large quantities. It is said to be found in large amounts in Korean ginseng.

5) Minerals

1. Phosphorus, calcium, iron, manganese, zinc, cobalt, etc. It is best to consume them evenly from various plants without being picky.

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

6) Salt

1. Sweat profusely during exercise.

 

2. Usually, 6 to 8 grams of salt are lost in 2 liters of sweat, so replenishment should be considered.

 

3. Our diet is characterized by high salt content. Since we consume foods such as kimchi, kkakdugi, salted seafood, and soup in amounts exceeding the standard limits, there is no significant problem.

 

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