2022 Tianjin Teacher Recruitment Examination Physical Education Knowledge Point: Reasonable Diet

& gt& gt& gt2022 Tianjin Teacher Recruitment Examination Announcement Position Table Appointment

& gt>> "65438+10 month" 2022 Tianjin Teacher Recruitment Examination Announcement and Publicity Summary (continuously updated)

First of all, a reasonable diet includes

1. Food is diversified, mainly cereals.

2. Eat more vegetables, fruits and potatoes. Vegetables and fruits are rich in vitamins, minerals and dietary fiber.

3. Eat milk, beans or their products. Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium.

4. Eating fish, poultry, eggs and lean meat in moderation, and eating less fatty and animal foods such as fish, poultry, eggs and lean meat is a good source of high-quality protein and fat-soluble vitamins and minerals.

5. Food intake and physical activity should be balanced to maintain a proper weight. Food intake and physical activity are two main factors to control weight. The distribution of three meals should be reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.

6. Eat light and salty food.

Second, food intake, fitness exercise and energy balance.

Insufficient physical activity or overeating can lead to overweight or obesity, and many chronic diseases are caused by abdominal obesity. Food intake and physical activity are two main factors affecting weight. The basic principle for adults to keep their weight stable is to balance energy intake and consumption, and increasing physical activity or fitness exercise is conducive to maintaining a healthy weight.

Increasing activity consumption can control energy balance and reduce body fat, while reducing diet will reduce lean body mass, and excessive weight loss will also cause dehydration. Increasing physical activity and limiting diet combination are the best ways to reduce obesity.

Third, exercise and sugar supplementation.

Sugar supplementation during exercise can be divided into before exercise, during exercise and after exercise.

1. Sugar supplement before exercise: There are two kinds: one is to increase the proportion of sugar in the diet to 60% ~ 70% a few days before heavy exercise training and competition; 2. Pre-competition 1 ~ 4 hours supplement 1 ~ 5g/kg sugar. Both solid sugar and liquid sugar are acceptable, but it is best to use liquid sugar before exercise 1 hour.

2. Sugar supplementation during exercise: Generally, liquid sugar is used, and it is supplemented every 30 to 60 minutes following the principle of small amount and multiple times. The amount of sugar supplement is generally not less than 60g/h.

3. Supplement sugar after exercise: The principle is that the sooner you supplement sugar, the better. It is best to supplement sugar continuously immediately after exercise, once every 1 ~ 2 hours in the first two hours.

Fourth, exercise and hydration.

Generally speaking, thirst is the earliest and most effective subjective index to judge whether dehydration occurs, and other dehydration manifestations appear later. When you feel thirsty, the water loss has reached 3% of your weight, that is, you are in a state of mild dehydration.

Fluid replacement method:

Fluid replacement should follow the principles of preventive replenishment and small amount and multiple times. Preventive supplement can avoid dehydration and prevent the decline of sports ability. A small number of times can avoid the burden of a large number of rehydration on the gastrointestinal tract and cardiovascular system. In order to maintain the maximum exercise capacity and recover the physical strength as soon as possible, the total amount of rehydration must be greater than the total amount of water loss, especially the amount of sodium supplementation must be greater than the amount of water loss.