Carbohydrates, fats and proteins consumed in excess of the amount of food we eat turn into fat tissue and are stored in the body. Fat, which should be present in a certain amount in every healthy person, is necessary for anatomical and physiological functions in the body. Immediately after birth, the fat rate in the human body is approximately 12%.
It increases rapidly to 30% within 6 months and decreases to 18% when starting to walk.
In adolescence; fat accumulation increases.
After completion of growth, a 5-12% difference is observed between men and women. In both genders, 0.2-0.8 kg per year after the age of 35 until the age of 50-60. Fat weight is gained and muscles weaken. Although body weight remains the same, increasing fat mass causes body density to decrease and body volume to expand. It is accepted that there is a biological threshold for the amount of mineral fat that should be present in the body. It is known that if one goes below this threshold, one's health will be in danger. Excess body fat tissue also poses a health risk.
Carbohydrates are the main source elements that provide energy to the body. Most of the daily energy(55-60%) is provided by these elements. It is the least abundant element in animal products such as meat, milk and eggs, and the most abundant in all plant foods.
Proteins; Consist of amino acids, they are large-molecule biological substances known as the building blocks of the body. Proteins have very vital functions in the body and their deficiency causes serious health problems. It would not be wrong to describe them as performing almost every task in the living cell. Functions of proteins; It can be summarized as constructive, restorative, regulatory and protective. In order for the body to benefit from proteins to the maximum, the energy intake must be sufficient. When energy is low, protein is used for energy, which causes the metabolism to work unnecessarily.
Fats are also an important part of the diet that provides energy. One gram of fat provides nine calories. Therefore, it is a dense source of energy. However; Since it has been reported that their excessive presence in the diet may be associated with cardiovascular diseases, it is not desired to have more than 30% of the daily energy in the diet.
Water, which is essential for life; ene Since it does not contain nutrients and nutrients, it is not considered in the food groups. However, it must be taken for a healthy life. A 3% loss of water from the body causes deterioration in temperature regulation, a 4% loss causes physical performance to deteriorate. A loss above 5% causes headache, fatigue; Water loss above 10% causes loss of consciousness.
During exercise, heat is released in the muscles, that is, energy is released. for example; In exchange for running 1.5 km, 100 calories of energy are burned. This heat release is released from our skin as our body sweats, that is, energy leaves the body with water.
- As a result of approximately one hour of exercise, 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.
- In order to protect from dehydration and its consequences, it is necessary to compensate for water loss before and after exercise.;
- Drink 2 glasses of water before exercise
- Drink half a glass of water every 20 minutes during exercise.
- There are some claims about body fat.
- This is one of the claims. ; It is the transformation of fat into muscle or vice versa, of muscle into fat.
Muscle is a tissue and fat is a substance, and such a transformation is not possible. But; You can burn your fat and grow your muscles. For this, you need to exercise regularly and learn some nutrition rules. To mention a few of the nutritional rules;
Take regular walks or exercise regularly in a gym,
- Take care to eat little and often. >
- Be careful not to skip meals
- Try to wake up early in the morning and have your breakfast
- Consume an average of 2-2.5 liters of water a day
- Avoid excessive salt consumption. ..
The other claim is that; having more body weight than recommended as a result of weighing is an indicator of obesity.
Muscle(lean tissue By increasing the density of ), there is an increase in body weight. It is body composition rather than body weight that is important.
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