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Samenvatting Voedingsleer
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1Inhoudsopgave
1. VOEDINGSPATRONEN ............................................................................................................................ 4
1.1 VOEDINGSPATRONEN EN VOEDINGSGEDRAG ..................................................................................... 4
1.2 FACTOREN DIE EEN ROL SPELEN BIJ HET ONTSTAAN VAN EEN VOEDINGSPATROON EN
VOEDINGSGEDRAG ............................................................................................................................................. 4
1.3 ONTSTAAN HUIDIG VOEDINGSPATROON (1850-1980) ........................................................................ 5
1.3.1 GROEIENDE WELVAART ................................................................................................................... 5
1.3.2 OPKOMST VD MODERN VOEDSELDISTRIBUTIE ............................................................................... 5
1.3.3 DE KWALITIETSCONTROLE DOOR DE OVERHEID ............................................................................. 5
1.4 HUIDIGE VOEDINGSPATROON.............................................................................................................. 6
1.4.1 BELANGSTELLING VOOR GEZONDHEID NEEMT TOE ....................................................................... 6
1.4.2 BELANGSTELLING ROND BIOLOGISCHE VOEDING ........................................................................... 7
1.4.3 VOEDSELVERSPILLING...................................................................................................................... 7
1.5 ALTERNATIEVE VOEDING...................................................................................................................... 7
1.5.1 VEGETARISME .................................................................................................................................. 8
2. INLEIDING IN DE VOEDINGSLEER ............................................................................................................ 8
2.1 VOEDING EN GEZONDHEID .................................................................................................................. 8
2.2 ENKELE BEGRIPPEN .............................................................................................................................. 9
2.3 VOEDINGSMIDDELEN EN VOEDINGSPRODUCTEN.............................................................................. 10
2.4 SPIJSVERTERING ................................................................................................................................. 11
2.5 DARMFLORA ....................................................................................................................................... 12
2.6 HET HONGER – EN VERZADIGINGSCENTRUM .................................................................................... 13
2.6.1 FACTOREN DIE HET HONGER – VERZADIGINGSMECHANISME BEHEREN ...................................... 14
2.7 DE STOELGANG................................................................................................................................... 14
2.8 DE ENERGETISCHE WAARDE V VOEDING ........................................................................................... 16
2.8.1 HOEVEEL CALORIEN NODIG PER DAG? .......................................................................................... 17
2.8.2 WAT GEBEURT ER MET DE CALORIEN DIE JE BINNENKRIJGT? ....................................................... 17
2.8.3 WAT ZIJN LEGE CALORIEN?............................................................................................................ 17
2.9 BMI BEREKENEN ................................................................................................................................. 17
3. KOOLHYDRATEN (= suikers) ................................................................................................................. 19
3.1 FUNCTIES ............................................................................................................................................ 19
3.2 INDELING ............................................................................................................................................ 19
3.2.1 ENKELVOUDIGE SUIKERS OF MONOSACHARIDEN ......................................................................... 19
3.2.2 DUBBELE SUIKERS/ DISACHARIDEN ............................................................................................... 21
3.2.3 ZETMEEL / POLYSACHARIDEN........................................................................................................ 22
3.3 SPIJSVERTERING ................................................................................................................................. 23
3.3.1 BLOEDSUIKERSPIEGEL ......................................................................................................................... 24
3.4 GEZONDHEIDSEFFECTEN .................................................................................................................... 24
3.5 GLYCEMISCHE INDEX .......................................................................................................................... 25
3.5.1 FACTOREN DIE DE GI LAAG HOUDEN ............................................................................................ 25
3.6 AANBEVOLEN DAGELIJKSE HOEVEELHEID (ADH)................................................................................ 26
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3.7 ZOETSTOFFEN ..................................................................................................................................... 26
CONCLUSIE:....................................................................................................................................................... 27
4. EIWITTEN ............................................................................................................................................. 28
4.1 OMSCHRIJVING................................................................................................................................... 28
4.2 STRUCTUUR ........................................................................................................................................ 28
4.3 BRONNEN VAN EIWITTEN .................................................................................................................. 30
4.3.1 GLUTEN INTOLERANTIE (= COELIAKIE) .......................................................................................... 31
4.4 FUNCTIES ............................................................................................................................................ 32
4.5 EIWIT VERTERING ............................................................................................................................... 33
4.6 AANBEVOLEN DAGELIJKSE HOEVEELHEID .......................................................................................... 35
4.6.1 TE WEINIG EIWITTEN ..................................................................................................................... 36
4.6.2 TE VEEL EIWITTEN.......................................................................................................................... 36
5. VETTEN/ LIPIDEN ................................................................................................................................. 36
5.1 OMSCHRIJVING................................................................................................................................... 36
5.2 FUNCTIES ............................................................................................................................................ 37
5.3 STRUCTUUR ........................................................................................................................................ 37
5.4 SOORTEN VETZUREN .......................................................................................................................... 38
5.5 VERTERING ......................................................................................................................................... 40
5.6 CHOLESTEROL ..................................................................................................................................... 41
5.6.1 FUNCTIES ....................................................................................................................................... 41
5.6.2 SOORTEN ....................................................................................................................................... 42
5.6.3 RISICO’S – OORZAKEN ................................................................................................................... 42
5.6.4 VERLAGEN VAN CHOLESTEROL ...................................................................................................... 42
5.7 AANBEVOLEN DAGELIJKSE HOEVEELHEID (ADH)................................................................................ 43
5.7.1 TE WEINIG VETTEN? ...................................................................................................................... 43
5.7.2 TE VEEL VETTEN? ........................................................................................................................... 43
6. VITAMINEN.......................................................................................................................................... 44
6.1 OMSCHRIJVING................................................................................................................................... 44
6.1.1 VITAMINEN, MINERALEN, SPOORELEMENTEN.............................................................................. 44
6.1.2 DE GESCHIEDENIS .......................................................................................................................... 44
6.1.3 BRONNEN VAN VITAMINEN........................................................................................................... 45
6.2 ANTIOXIDANTEN ................................................................................................................................ 46
6.3 FUNCTIES ............................................................................................................................................ 46
6.4 INDELING ............................................................................................................................................ 47
6.4.1 VETOPLOSBARE VITAMINEN. à A,D,E,K ....................................................................................... 47
6.4.2 Wateroplosbare vitaminen:........................................................................................................... 48
6.5 ADH .................................................................................................................................................... 49
6.5.1 TE WEINIG VITAMINEN? ................................................................................................................ 49
6.5.2 BIJ TE VEEL VITAMINEN ................................................................................................................. 50
6.5.3 VITAMINESUPPLEMENTEN ............................................................................................................ 50
6.6 BEREIDEN EN BEWAREN ..................................................................................................................... 50
6.6.1 WISSELWERKING ........................................................................................................................... 51
6.6.2 BEWAARTIPS .................................................................................................................................. 51
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7. MINERALEN ......................................................................................................................................... 53
7.1 OMSCHRIJVING................................................................................................................................... 53
7.2 BRONNEN ........................................................................................................................................... 53
7.3 FUNCTIES ............................................................................................................................................ 55
7.4 INDELING ............................................................................................................................................ 56
7.5 BRONWATER ...................................................................................................................................... 56
7.6 VOCHT IN ONS LICHAAM .................................................................................................................... 57
7.6.1 De functies van water in het lichaam van de mens: ...................................................................... 57
7.7 OPNAME VAN MINERALEN ................................................................................................................ 59
7.8 ADH .................................................................................................................................................... 59
7.8.1 TE KORT ......................................................................................................................................... 59
7.8.2 TE VEEL .......................................................................................................................................... 59
7.9 EFFECT VD VOEDSELBEREIDING ......................................................................................................... 60
8. VOEDINGS – BEWEGINGSDRIEHOEK ..................................................................................................... 62
8.1 verschillende modellen wereldwijd .................................................................................................... 64
8.2 CONCLUSIE ......................................................................................................................................... 64
9. ALGEMENE ADVIEZEN EN VRAGEN ....................................................................................................... 66
10. EXAMEN INFO: ................................................................................................................................ 70
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VOEDINGSLEER
• Iedere mens heeft dagelijks met voeding te maken.
• Door goede, natuurlijke voeding wordt een mens fitter, krijgt hij meer energie en
versterkt zijn immuniteit.
• De belangstelling voor voeding is nog nooit zo groot geweest. Dat heeft voordelen,
maar ook nadelen. Er worden veel meningen gegeven die niet altijd wetenschappelijk
onderbouwd zijn.
=> Kennen jullie verschillende diëten, methodes…?
• Keto dieet: koolhydraatarm
• Herbalife: proteïnen
• Weightwatchers: caloerieën tellen
• Zuurbase evenwicht: zuren (=pizza) (20%), basen (=fruit) (80%)
->evenwicht herstellen door water te drinken
->zuurgehalte zie je in urine
• Atkins: overconsumptie aan eiwitten & vetten
• Pascal Naessens: voedselcombinaties
1. VOEDINGSPATRONEN
1.1 VOEDINGSPATRONEN EN VOEDINGSGEDRAG
voedingspatroon = de wijze waarop een individu, een groep of een volk zich
gewoonlijk voedt.
=Het geeft antwoord op de vraag: wie eet wanneer wat in welke hoeveelheid, waar
en hoe. (zie opdracht “eetdagboek”)
1.2 FACTOREN DIE EEN ROL SPELEN BIJ HET ONTSTAAN VAN EEN
VOEDINGSPATROON EN VOEDINGSGEDRAG
• Omgevingsfactoren: Geografische, klimatologische factoren (seizoensgebonden)
• Sociaal culturele factoren: welk voedsel als eetbaar wordt beschouwd en welke
(Vb. pikant eten in Indië)
• betekenis voedsel heeft in de omgang met elkaar
• Persoonsgebonden facoren
• ….
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