Among them, macronutrients, except cellulose and water, mainly provide energy for human body, measured in joules or calories. Each gram of carbohydrate or protein provides 4 kilocalories, and each gram of fat provides 9 kilocalories. Other nutrients, including cellulose, water, minerals and vitamins, do not provide energy, but play an important role in the physiological activities of the body.
Extended data:
The six nutrients mainly come from eight categories of food: cereals, eggs, milk, roots, meat, fish, shrimp and shellfish, beans and dried fruits, vegetables and melons.
1, protein is an essential substance for children's growth and development. Protein is the most abundant in lean meat. Generally, the intake is 1.5 ~ 2g per kilogram of body weight per day, but when children take part in physical exercise, the demand for protein increases, and the intake of protein is generally required to reach 2 ~ 3g per kilogram of body weight per day.
Because of the thickening of muscle fiber and the increase of muscle strength, it is necessary to rely on the increase of protein content in muscle, and animal protein is better. But it should be noted that the growth of muscle size and strength mainly comes from practice, not from eating.
2. Sugar is an essential substance to protect the liver and keep the body temperature constant. Fat sugar provides 70% calories for human body. Generally, 250 ~ 750 grams of staple food can meet the human body's calorie demand every day. Every tissue in the body has a certain amount of sugar reserves.
Therefore, children do not need to add extra sugar when participating in general sports activities. Only when children participate in large-scale exercise activities or long-term endurance activities should the intake of staple foods be appropriately increased. Because the heat consumption in exercise is large, if the energy supply is insufficient for a long time, it will lead to body emaciation and weakened body resistance.
3. Fat is the substance with the highest calorie in human body. Fat has four main functions: maintaining normal weight, protecting internal organs and joints, moistening skin and providing energy. The average daily fat requirement of human body accounts for 15% ~ 30% of the total calories of food. Normal people can meet their physiological needs by taking about 25 grams of oil every day, and it can be increased to 30 ~ 36 grams every day when they participate in activities for a long time.
However, it should be noted that if the amount of activity is insufficient, the excess calories will be converted into body fat, making the child fat instead of growing strong muscles.
4. Vitamins are essential organic compounds for children's growth, development and physiological functions. If vitamins are lacking, it will lead to metabolic disorder, physiological dysfunction, weakened resistance and many diseases. Generally, natural food contains all kinds of nutrients we need, and the proportion is appropriate.
Therefore, children can get enough vitamins in a reasonable diet. Only in the case of continuous, high intensity and large amount of exercise, thermal energy nutrition can not meet the needs, or the supply of vegetables and fruits is insufficient, extra vitamins are needed. It should be noted that excessive vitamin intake, like vitamin deficiency, will lead to adverse consequences.
Inorganic salts, also called minerals and trace elements, are also essential substances for human metabolism. Children and adolescents have a high demand for calcium, phosphorus and iron. During exercise, due to a lot of sweat, salt is lost with sweat, so it must be supplemented immediately to prevent muscle spasm and help relieve physical fatigue. Inorganic salts can be supplemented by sports drinks.
6. Water is the "source of life". Children who participate in sports should actively replenish water. For example, add 400 ~ 700 ml water 15 ~ 20 minutes 20 minutes before exercise, and you can drink it several times. During exercise, supplement 15 ~ 30 minutes with 100 ~ 300ml of water, preferably sports drinks. You should also replenish water after exercise, but it is not appropriate to concentrate on "binge drinking", and you should replenish it in small quantities and many times.
Baidu encyclopedia-six nutrients
People's Network-How to increase the camp after children's sports? Supplementing six nutrients in time