Summary
Samenvatting gezonde voeding
- Course
- Institution
In dit document staat alle verplichte leerstof voor het schooljaar . Het is een vak uit de opleiding Sport en Bewegen in Turnhout
[Show more]
Seller
Follow
izjo25
Reviews received
Content preview
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
4
The benefits of buying summaries with Stuvia:
Guaranteed quality through customer reviews
Stuvia customers have reviewed more than 700,000 summaries. This how you know that you are buying the best documents.
Quick and easy check-out
You can quickly pay through credit card or Stuvia-credit for the summaries. There is no membership needed.
Focus on what matters
Your fellow students write the study notes themselves, which is why the documents are always reliable and up-to-date. This ensures you quickly get to the core!
Frequently asked questions
What do I get when I buy this document?
You get a PDF, available immediately after your purchase. The purchased document is accessible anytime, anywhere and indefinitely through your profile.
Satisfaction guarantee: how does it work?
Our satisfaction guarantee ensures that you always find a study document that suits you well. You fill out a form, and our customer service team takes care of the rest.
Who am I buying these notes from?
Stuvia is a marketplace, so you are not buying this document from us, but from seller izjo25. Stuvia facilitates payment to the seller.
Will I be stuck with a subscription?
No, you only buy these notes for $14.77. You're not tied to anything after your purchase.
Can Stuvia be trusted?
4.6 stars on Google & Trustpilot (+1000 reviews)
80364 documents were sold in the last 30 days
Founded in 2010, the go-to place to buy study notes for 14 years now