Carbohydrates, fats and proteins consumed more than needed with the food we eat are converted into adipose tissue and stored in the body. Fat, which should be found in a certain amount in every healthy individual, is necessary for anatomical and physiological functions in the body. The body fat rate after birth is about 12%.
rapidly increases to 30% within 6 months and decreases to 18% when he/she starts walking.
In adolescence; fat accumulation increases.
After completing the growth, there is a 5-12% difference in the middle of men and women. In both sexes, 0.2-0.8 kg per year from age 35 until age 50-60. fat scale is gained, muscles are weakened. Although the body weight remains the same, the increase in fat mass causes a decrease in body density and an increase in body volume. It is accepted that there is a biological threshold for the amount of mineral oil that should be present in the body. It is known that the health of the person will be endangered when this threshold is lowered. Excess body fat tissue also poses a health risk.
Carbohydrates are the main source elements that provide strength to the body. Most of the daily power (55-60%) comes from these items. It is the least found element in animal-derived products such as meat, milk and eggs, and the most abundant element in all plant foods.
Proteins; It consists of amino acids, large molecule biological matters known as the building blocks of the body. Proteins have many vital functions in the body, and their deficiency creates valuable health issues. It would not be wrong to describe them as performing almost every task in a living cell. Functions of proteins; It can be summarized as doing, restorative, regulating and protective. In order for the body to get the maximum benefit from proteins, the power taken must be sufficient. When power is low, protein is used for power, which causes the metabolism to work unnecessarily.
Fats are also a valuable power-giving module of the diet. One gram of fat provides nine calories. Therefore, it is a heavy power source. It is not desirable to have more than 30% of the daily power in the diet, since it has been reported that their excess in the diet may be associated with cardiovascular diseases.
Water, which is essential for life; Since it does not contain power and nutrients, it is not counted in the food sets. However, it should definitely be taken for a healthy life. A 3% loss of water from the body causes a deterioration in the temperature, a 4% loss causes a deterioration in physical performance. A loss of more than 5% causes headaches, fatigue; Water loss above 10% causes loss of consciousness.
During exercise, heat is released in the muscles, that is, a power release is observed. e.g; In return for running 1.5 km, 100 calories of power are burned. This heat release is expelled from our skin by sweating of our body, that is, the power comes out of the body with water.
- As a result of approximately one hour of training, our body loses an average of 1 liter of water.
- Water is the main component of blood that carries oxygen, carbohydrates and other nutrients to the muscles.
- To prevent dehydration and its consequences, it is necessary to eliminate water loss before and after training;
- Drink 2 glasses of water before training
- Drink half a glass of water every 20 minutes during the training period.
- There are some theses about body fat.
- One of these arguments; It is the conversion of fat to muscle or the opposite of muscle to fat.
Muscle is a tissue, fat is an element, and such a transformation is not the subject of speech. Not that; You can burn your fat and grow your muscles. For this, it is a rule that you should train systematically and learn the rules of nutrition for a staff. Let’s talk about a few of the nutrition rules;
Take a systematic walk or exercise in a gym,
- Pay attention to eating less and often.
- Take care not to skip meals
- Get up early in the morning and definitely try to have your breakfast
- Consume an average of 2-2.5 liters of water a day
- Avoid consuming too much salt.
Another thesis; Having a body weight more than recommended as a result of weighing is an indicator of obesity.
By increasing muscle (lean tissue) density, an increase in body weight is the subject of speech. What matters is body composition rather than body load.
