Dinh dng v lao ng tr c

Dinh dng v lao ng tr c I. TH NO L LAO NG TR C? - Lao ng tr c sng to gn nh khng c s chm dt theo thi gian, khng th ngng hn s suy ngh theo ting kng, sau gi lm vic. Mt nh pht minh, mt nh nghin cu hay mt doanh nghip ri phng lm vic, nhng nhng ngh th c tip din khi h i trn ng v nh, ang tr chuyn vi gia nh nhng nhng suy ngh c eo ui v c th ti hin ngay c trong gic ng. - Nhng ngi lao ng tr c u tiu hao nng lng khng nhiu. Ch n ung d tha cng vi li sng thiu hot ng khng trnh khi dn ti tng cn nng v bo ph. II. LM TH NO GIP CHO LAO NG TR C C HIU QU? A. Vai tr ca yu t dinh dng: 1. Nhu cu nng lng v cc cht dinh dng: Lao ng tr c l mt hnh thc hot ng mang tnh cht tnh ti, nn nhu cu nng lng thp hn lao ng chn tay. Nguyn tc chnh ca dinh dng hp l i vi lao ng tr c v tnh ti l duy tr nng lng ca khu phn bng vi nng lng tiu hao, hn ch cc cht ng, cht bo dn n d tha nng lng lm tch m trong c th. C th hnh thnh va x ng mch sm nhng ngi t lao ng chn tay. Nng lng cho ngi lao ng tr c nn phn b nh sau: sng 12 25%, tra 25 30%, chiu 25 30% v ti 10 15%. 2. Cc cht dinh dng cn thit cho no: 2.1. Glucose (ng): nng lng chnh cung cp cho no ng glucose l ngun nguyn liu ch yu cung cp nng lng cho no hot ng nn no tiu th glucose nhiu hn cc c quan khc, chim khong 40% tng lng bt ng m c th tiu th. Khng phi thc phm giu cht bt ng no cng tt cho no m ty thuc vo mc hp thu v tc chuyn ha thnh glucose nhanh hay chm trong c th ca tng loi thc phm. nhn bit s thiu glucose, ngoi da vo ch n, cn da vo cc biu hin: Mt mi, hoa mt, tm nhn km,

 D cu gin, trm cm, suy nhc, mt ng, km tp trung, hay qun, Cc biu hin khc ca h ng huyt, v m hi. gi cn bng glucose mu cho t bo no cn duy tr s n nh ng huyt: cc thc phm c ch s ng huyt thp c khuyn nn s dng nh tinh bt ca khoai c, ng cc nguyn cm, go lc, cc loi u, rau v tri cy. Hn ch s dng ng ma ty trng, ng sa, khng nn i m cn n nhiu ba n trong ngy (4-6 ba) v ch n sng y . b. Cc cht bo thit yu: nguyn liu cu to mng t bo no T chc no c cu to bi 60% cht bo. Cc cht bo thit yu l nguyn liu khng th thiu trong cu to cc t bo thn kinh, c th khng t tng hp c m phi nhn t thc n. Cc cht bo thit yu cn cung cp cho no l cc loi sau:

Omega-3: c trong b ng, ht, du ci, c hi, c thu, c trch, c mi, c trng, to, rong bin, trng. Omega-6: c trong bp, ht hng dng, hoa anh tho, to lc lam, tht, sa, trng, c mc.

V vy, gip cho no hot ng tt, nn c t nht 3 ba c bin trong tun. Nu khng c c hoc khng n c c th nn thay th bng cc loi u hoc cc ht c nhiu du. i vi tr em cha trng thnh, do c nhu cu tng trng nn cc cht bo bo ha (m ng vt) khng nn hn ch m cn cho n cn bng vi du thc vt theo t l 1:1. c. Phospholipid: l ngi bn tt ca tr nh y l cht bo cu to bao myelin bc dy thn kinh, lm tng s nhy bn ca cc hot ng tr no, cm xc, em li s cng trng cho no, ng thi bo v no chng li s suy gim tr nh do tui tc. Do vic n king m qu mc nhng ngi lao ng tr c cng khng c li cho no. Cc cht bo thit yu khi b thiu ht c biu hin sau: Gp kh khn trong hc tp. u c km minh mn. Nh km, kh tp trung. Sc nhn km v sc iu phi ca c th km. Tc kh, kh chi, nhiu gu. Mng tay dn, d gy hoc mm.

 Kht nc lin tc. Mt b kh, nga. D b vim khp. Nu c t 4 du hiu nu trn tr ln c xem nh c th c vn thiu cht bo thit yu. Phospholipid c nhiu trong lng trng, trong cc ph tng ng vt. Trong dn gian Vit Nam c bi thuc n trng vt ln con ln ngy vi trng v ung lun phn nc ng c trong trng sau khi luc, n mi t vi ngy, n vi ba t hoc n mi ln 1 a nh lng heo luc c phn m t dn gian l hong xi bao bn ngoi (mc treo), s ln n nh trng vt ln cng c tc dng cha chng chng mt, suy nhc do thiu dinh dng rt tt. d. Acid Amin: nguyn liu cu to ng thi l s gi ca no Axit amin c xem nh l nhng s gi ca no, chng l ngun nguyn liu tng hp ARN, ADN v protein. Protein chim khong 35% khi lng ca cc t bo thn kinh, l cht dinh dng c bit quan trng trong vic thc hin chc nng t duy, lu tr v ti hin thng tin (tr nh) ca no. Nhng cht sau trong c th v trong no ang c quan tm: Khi no thiu cung cp cc acid amin s gy ra cc tc hi nh: Lm tng tnh trng suy nhc, th , chm chp. Tr nh v sc tp trung b suy gim. + Thc phm cung cp m va phi: u nnh, bp, ht hng dng, ht iu, cc loi u, nm. + Thc phm cung cp m cht lng cao: go lc, b ng, c ng, c hi, c mi, g, trng, yaourt, b ng vt. Trn th trng c nhiu loi vin acid amin nhng cung cp t ngun thc n vn tt hn. Mi ngy cn n khong 250g tht c c khong 50-60g m. e. Vitamin & khong cht: Vitamin -Vitamin B1 -Vitamin B3 (PP) -Vitamin B5 Hu qu khi thiu Ngun cung cp - Km tp trung, ch - Ng cc nguyn ht, rau c - Ng cc nguyn ht, rau c - Trm cm, kh ng - Ng cc nguyn ht, rau c - Gim tr nh,

-Vitamin B6 -Vitamin B12 - Vitamin C

stress. - Kch thch, gim nh, trm cm

- Ng cc nguyn ht, rau c - Tht, c, sn phm t sa, trng

- Ln, nh km, lon - Rau v tri cy ti. - Vitamin H (Biotin) thn - Ci, nm, tht, trng, u, - Trm cm, lon c rt - Axit Folic tm. - Nm, c rt, sa b ti, - Ri lon tri gic, gan, trng chn n, nn - Lo u, trm cm, lon tm Khong cht: Tc hi ca s thiu ht cc cht khong cn thit cho c th Loi Chc nng Hu qu khi thiu Ngun cung cp - Zn - Xc tc, cu trc - Suy nhc, gim tp - Hu, tht b, tht cc, c, enzym trung, hay qun, ri lon trng, c ci, i. gic ng, th , lnh m - Mg - Iod - St - Cu gt, mt ng - Tht trng - Xc tc, cu trc - Mui, rong bin, c bin enzym - Chm pht trin tr tu - Cu to T3, T4 - Tht, c, trng, rau xanh - Thiu mu thiu st gy - Cu to mt mi, chng mt, km hemoglobin tp trung, hay qun.

Cc cht dinh dng c ch cho no c xp theo nhm: . Cc cht dinh dng gip tr thng minh: Vitamin A, axit folic, vitamin nhm B (B1, B3, PP, B5, B6, B12), vitamin C, vitamin H (biotin), km, Mg, iod, Ca, st, ng, selen. Nhm chng mt mi lm gim stress: Ca, Mg, km, vitamin nhm B, vitamin C v coenzym Q10 (gip cc t bo to nng lng: c thu, c m, u ht, u h lan 30100mg/ ngy). Nhm chng trm cm phc hi mng t bo no: DHA, acid arachidonic

 Nhm thc phm lm tng tr nh: Colin (c trong lng trng, sp l, u nnh, bp ci, u phng), boron (to, l, bng ci xanh), selen (tm, c chua), lycopene (gc c chua, tm), axit glutamit (c nhiu trong b b ). . Cc nhm chng oxy ha, ngn chn qu trnh lo ha t bo: Vitamin E, C, b-caroten, selen, km, lycopene, glutathione (t c ng, u ht, ti, c hnh), coenzym Q10, lipoic acid (tht , c chua, c rt, khoai m, rau bina, c ci ng), anthocyanidins (qu mng, o, nho , mn). 6. xy No tuy c trng lng khong 1300g, ch bng khong 2% ca trng lng c th nhng n 20% nhu cu oxy ca c th. Khi no thiu oxy, thng c cc biu hin sau: Mt mi, hoa mt, suy nhc Gim tr nh, gim kh nng tp trung Hay ngt xu V th vic b tr ch lm vic trong mi trng thng thong, gii lao, th dc gia gi, luyn tp cc c th, ht th su thu nhn, trao i xy v thi tr thn kh c thng sut, lu iu tr trit bnh thiu mu l rt cn thit ngi lao ng tr c. Cch phi hp cc thc phm cung cp thng xuyn v tt nht cho no:

Glucides: Tinh bt ca ng cc ton phn, khoai c (hng ngy). Protides: Trng (ln), tht b, d, g, c, sa, u, nm, u nnh (4 - 5 ln/tun); hi sn: c ng, c hi, c mi, c da trn(3 ln/tun). Lipides: Du ci, m (hng ngy), ph tng ng vt (thnh thong). Vitamin & khong: n rau: b , c chua, c rt, bng ci, bp ci, rong bin, c ci (mi ba n). Tri cy ti: cam, i, l to, lu, cc loi tri cy c mu cam (hng ngy). Nn s dng rau qu quanh nm vi lng trn 300g/ngy. n khng qu 6g mui mi ngy, trnh cc thc n bo qun bng mui. Khng qu 10g ng/ngy. B hn hoc hn ch ti a ru v thuc l. Ch n ung cn i thch hp i km vi hot ng th lc duy tr cn nng nn c.

B. Vai tr mt s yu t quan trng khc trong pht trin tr lc: Lm khe no khng ch n thun c yu t dinh dng m cn lin quan n rt nhiu yu t quan khc. Di y l mt s yu t quan trng khng th thiu trong vic duy tr v pht trin sc khe tr no 1. Cng c nn tng th cht qua pht trin cc c quan tch tr nng lng:

Vn ng c bp s gip tng cng trao i oxy, gip chuyn ha nng lng tng cng qu trnh ng ha protein, pht trin c bp gip tch ly nng lng, thi tr cc cht ng, duy tr s nhy bn ca cc phn x thn kinh v cc qu trnh t duy ca no, ngn nga chng suy gim tr nh, tha cn, bo ph, ri lon chuyn ha lipid v cc bin chng ca n. 2. Phc hi sinh lc v bo v tr no Ngoi ngh ngi thng thng, ngi lao ng tr c khng nn i ng, cn ng tha mn theo nhu cu c th, nn ng sm trc 10 gi m v tnh trng ng mun hn ko di s d lm suy nhc no, nng sut lao ng tr c cng gim, gic ng ban m cn c duy tr t 6-8 ting, ng tra khong 30 pht 2 ting, nu khng ng c cng nn nhm mt nm yn 15-20 pht cng rt c li cho sc khe. Khi ng l c th s t ng dy sm vo ngy hm sau v lc ny ta nn tranh th lm tip nhng vic cn li ca ngy hm trc. Cng vic s c gii quyt tt hn sau khi sc khe c hi phc. 3. Khng ngng hot ng x hi v tp luyn duy tr s nhy bn Vic dnh thi gian tham gia cc hot ng x hi, hp mt, tham quan du lch ni c thng cnh, tham gia cc cuc vui chi gii tr lnh mnh l rt c ch cho ngi lao ng tr c. Ngoi ra, nn s dng dng sinh, xoa bp, bm huyt, kh cng, yoga, thin nh s gip th gin no, tp trung tinh thn, rn luyn tr no mang li hiu qu rt tt, gip cung cp oxy cho cho no, gip cho tinh thn lun sng sut, minh mn, phng nga bnh tt, gip c ch s hng phn ko di ca v no v phng chng stress rt hiu qu. 4. Tn trng nhp sinh hc Nhng vic d n gin nh n, ng, vn ng, lm vic, ngh ngi v vui chi gii tr lun cn c sp xp tha ng vo mt gi gic nht nh trong ngy, thng, nm theo mt k hoch hp l, nht l t chc cng vic theo khoa hc i vi ngi lao ng tr c l khng th thiu c