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Samenvatting gezonde voeding
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In dit document staat alle verplichte leerstof voor het schooljaar . Het is een vak uit de opleiding Sport en Bewegen in Turnhout
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Gezonde voedingEvaluatie: schriftelijk, 2delen: 1. MC (verhoogde cesuur), 2. Open en gesloten vragen: casus om
kennis inzicht en toepassing te toetsen
1
, Inhoud
HF 0. Inleiding......................................................................................... 5
1. Rol van de beweegcoach in voeding: ...................................................................................... 5
2. voedingsmiddelen in groepen in delen: .................................................................................. 5
HF 1. Koolhydraten/suikers (aardappel, granen, groenten & fruit) ....... 6
1. Onderverdeling van KH............................................................................................................ 6
2. Voedingsvezels ........................................................................................................................ 7
3. Suikers ..................................................................................................................................... 8
4. Koolhydraten in voedsel: ......................................................................................................... 8
HF 2. Eiwitten (vlees/vis/vervangproducten/peulvruchten/zuivel) ..... 11
1.Bronnen van eiwitten: ...................................................................................................................... 11
2.Functie van eiwitten: ........................................................................................................................ 11
3.Bouw van eiwitten:........................................................................................................................... 11
4.Vitamines en mineralen ................................................................................................................... 12
4.1 Bron van ijzer ......................................................................................................................... 12
4.2 Vit B12 ............................................................................................................................... 12
4.3.Gluten .................................................................................................................................... 12
5.Eiwitbehoefte in een gezonde voeding ............................................................................................ 12
5.1.Algemeen .............................................................................................................................. 12
5.2.Wat als je geen dierlijke producten eet ................................................................................ 12
6.Zuivel ................................................................................................................................................ 13
6.1 Waarom wel of geen zuivel ................................................................................................... 13
6.3 Calcium .................................................................................................................................. 14
6.4 Fosfor ..................................................................................................................................... 14
HF 3. Vetten (Kaas) ............................................................................... 15
1.Indeling vetzuren:............................................................................................................................. 15
2.Functies vetzuren in het lichaam ..................................................................................................... 15
3.Vetten ............................................................................................................................................... 15
4.cholesterol ........................................................................................................................................ 16
5.Kaas .................................................................................................................................................. 17
6.Noten, zaden en pitten..................................................................................................................... 17
HF 4. Obesitas en het metabool syndroom ......................................... 18
1.Honger .............................................................................................................................................. 18
2.Wat gebeurt er als je aankomt? ....................................................................................................... 20
2
, 3.Insuline en leptine resistentie .......................................................................................................... 20
4.Beoordelen van gewicht................................................................................................................... 22
4.1 BMI ........................................................................................................................................ 22
4.2 Vetpercentage ....................................................................................................................... 22
4.3 Middelomtrek .................................................................................................................... 22
5.Obesitas en co-morbiditeiten........................................................................................................... 23
5.Witte en bruine vetcellen................................................................................................................. 24
6.Metabool syndroom ......................................................................................................................... 25
7.Vet verbranden vraagt tijd ............................................................................................................... 25
8.Obees en wat nu?............................................................................................................................. 26
HF 5. Ondervoeding bij ouderen vs eetstoornissen ............................. 29
1.Ondervoeding bij ouderen ............................................................................................................... 29
1.1 ouder worden ........................................................................................................................ 29
1.2 Ondervoeding ........................................................................................................................ 30
2.Eetstoornissen .................................................................................................................................. 35
HF 6. Gezonde voeding vs. sportvoeding ............................................. 36
1. Historiek ................................................................................................................................ 36
2. 3-echelon model: Nood aan specifieke sportvoeding bepalen ............................................. 36
3. Sport voedingspiramide ........................................................................................................ 36
4. Basisprincipes sportvoeding .................................................................................................. 37
4.1 Optimaliseren van prestaties ................................................................................................ 37
4.2 Herstel bevorderen ............................................................................................................... 37
5. Energie systemen .................................................................................................................. 37
6. Mechanisme spier (ATP) en voeding ..................................................................................... 38
7.Voedingsstoffen voor een sporter ........................................................................................... 41
HF 7 Sportvoeding: Koolhydraten (KH) ................................................ 42
1.KH als energieleverancier ................................................................................................................. 42
2.Koolhydraten of suikers?.................................................................................................................. 43
3.Indeling van KH................................................................................................................................. 44
4.Richtlijnen voor inname : algemeen vs. sportvoeding ..................................................................... 44
5.Timing van inname ........................................................................................................................... 45
5.1 VOOR inspanning ................................................................................................................... 45
5.2 TIJDENS inspanning ............................................................................................................... 46
5.3 NA inspanning ....................................................................................................................... 47
3
, 5.4 Hoeveel KH innemen? ........................................................................................................... 48
HF 8 Sportvoeding: Eiwitten ................................................................ 49
1.Algemeen ......................................................................................................................................... 49
2.In de sport: energieleverancier? ...................................................................................................... 49
2.1. Anabole stimulus: fysieke activiteit -voeding ................................................................ 50
2.2 Hoeveelheid eiwitten ........................................................................................................ 50
2.3 Type eiwitten ..................................................................................................................... 50
2.4 Co-inname KH .................................................................................................................... 51
2.5 Timing: eiwitten en KH na inspanning ............................................................................... 51
3 Spier-eiwitsynthese tijdens slaap ..................................................................................................... 51
4 Algemene aanbevelingen eiwitten ................................................................................................... 52
5 Spiermassa winnen........................................................................................................................... 52
6 Eiwitbronnen .................................................................................................................................... 53
HF 9 Sportvoeding: Vetten ................................................................... 53
1 Verzadigde vs onverzadigde vetzuren .............................................................................................. 53
2 Vetten als brandstof: lipolyse of vetverbranding ............................................................................. 54
3 Vetten aanbevelingen ...................................................................................................................... 54
HF 10 Sportvoeding: Voedingsvezels ................................................... 55
HF 11 Sportvoeding: Water/vocht ....................................................... 56
1. Functies water ....................................................................................................................... 56
2. Waterbalans .......................................................................................................................... 56
3 Vochtverlies vs prestaties................................................................................................................. 57
4 Vochtopname tijdens inspanning ..................................................................................................... 57
4.1 Maagledigingssnelheid .......................................................................................................... 58
4.2 Hulpmiddelen om vochtstatus te bepalen ............................................................................ 58
4.3 Wat na de inspanning? ...................................................................................................... 59
5 Sportfood............................................................................................................................... 59
5.1 Hydratatie-index .................................................................................................................... 60
5.2 Dranken ................................................................................................................................. 60
5.3 Sportfoods ......................................................................................................................... 62
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