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A d -- ii 1_·

,- 'n····'p"'·'·a·····'s"":s"-":a"~"' ". n···'a"'r··ln·'·"'g:··· s.·-"' a"~"r"a":~"'



:> .:..:.. '':_- ".- .:_ .... ,".:. .... _ , .:..:.. . .,': < . "_- -.- .. , ':".

Kos ··t·" for prestation

. . ,',' : I . ,/" •.•.... '" ,/ •..•.• ,-, >",: __ , ',."~," ,,',' i,'

Peter "Pepz" Jeqefalk

Traninqsspecialist, Halsopedaqoq

• Energi

- Kalorier fran Fett, Protein och kolhydratertol+O)

V, do' · --, , - h 0 'II ,- - ,,_ 't- -, ?,---","

a:,-:---,,-, mne ra e"'r--'-- rna e""'n'--""-' c'"

"", - - ",','" :" - ',.~, ' .~ ,", , "'".,-- __ - " - _.

• Naring

- Vitaminer, Mineraler, antioxidanter rnfl

E- n········e/·· r<g···/····· I-

. .', :

... ~ .. - _...... . <

=... .. ~- ~' ..

• Kalorier

- Definition: "Den rnanqd energi det kravs for att varma ett gra,m vatten fran 14! 5 till 15! 5 grader Celsius under et t t'- r" Y::_:': c k a·· rv e,- -. n a·· ~··t- m " 0- ista r' ~l

,'- ,--. .~. : .,'," 1,' .-;.. • . 1 " ~ .. V -:

- 1 kcal ~'1 kilokalori ._ 1000k,alorier Fett 9k"'c-'a"1 p e'" r' g: ra rn

- ' .... -- ..... '.','.'-~ ... ' ..... " '-~ ...

P ro ·t· e" I· n 4"': kc a-'I p .... e .... r' g" ra m

: ,", ,'", .', ,-_" ,"/,'"':".. '," " ," ," ,. '! " :" .' ,"',

- "," ••. -""'fl'-'- "1 •• ," '-,-

', ..... ,",": ._ .. ," _-. :- ',,"", - ..... :. '," _-. -

...... Kolh ydrater 4····· kcal p .er g: ram '.,

",_.. . ":.- .' "'.", ,",': .. " .:,' '," ',' ',,: , .. _"

.... .:.: .

...... Alkohol Zkcal per gram.

K I · · a orrer In

-

-

kalorier ut

E' ,- rib '-I' '" V'-'·kt- b I' ,

nerqioaians =vixroarans

H k t- k- iI. t·- ?'-'- "-

ur-~I m-'··'····· y,····.,-"'C': ••• -,···'e:----.- s-\:a--:~- m"-"""-'-'" a--:~- n"'-'_-'- a···.·~ .• ~·' ,a,·.··.·--· '-".' ...

-. _., .,. - . ,-, , ,-,' - - .'.

Man: 6":6'i; 5:; + (·,'·1····· 3.:: 7,""5, v 'k<'g,,-,·)' + (':5' -"- 0'-: 0',3.,:: 'X··,-·':··" c .. m -', );. _ (':6": 7,;7,,-"·5.~--·' '\1' a·_-,~·'Id··'·· er)

. . ' •.... ,-: • .. ".. -:".. . ... ,A, '_"j'::-:", .'. :. '. '.::," . .:_ .... :. ... ".",:. . ... "," . Ii :. ~AJ '_j ...... _ .-~.' .1,

",'j ",.. I': ",'1 [': ".) I':

KV::,-,,-,,-','·I'n;-:' nor: 6.:·.-·"5,.,5.·,' 1: + ('.9.-',' 5.·,6-.'.:3, •.• --:. ''( k"g.-., '), + (',:1 '1" .8-'·".'5'.-'-,'0" x em ')'," _ (':'·4',"· '6:-',7'--"'~6;-::' ''I .a'~ I d Ie ..• sr)

, .' ' ". _ ",. __ ". ..':" ' .. " ~A; .'.: "' _':',." .. " _ " "'.. . _" "_ .. ,A, .. ' .. '. ~':

Slutsif'fran ar ditt BEE, dvs ditt basala energibehov vid vila.

D·· f'- '1-' I· B"-'EE - d - h are te·,·--··r'·' m u tip iceras e . -·t rn ec e···-·'·:'n"·: stress- O--'C.:-':'

J _ ',' '._ _ • .' '_. ••• '.': _ • .' •••• n.' '_. '. ',_. j... ". _ ,. " ',_ ',_ ..... '.' '_" _.' ," _", _ .. _. ..... '. •... _. _ .

kti '·t· t- t' kt t' Q - 1"- 2:-·" 2"-:' 0"--: d-·· -1' 2;-·" .. dac t-I tc

axtrvrtetsraxtor tran ', .c -z.ucar t.z ar en oaq rrarnror

da ·t- 0-' rn oc 'h--' 2-'--" 0'--: a·' r en I·'d· ro-t-t- srn an s da g' in 0-' m----· e--- n

'.:._: I.' ",' ... '.' i.' .', ..... .'.' .. ' :.: .. ,......, " i.··.' ,.:..._.:., :_."."' ,_', '. r • :_.:' •••• " ; •••• _., r ."' <'.' '.' '.'

< :': '. : ... ' . _ .'. ~~ "~ :. _ . : .. , • '":'_ > : .. '. 1 _ , •.... '. _ ' I.':. :;" .'. ~~ • • .. _ =. -.: '. j _ .', :., .:.". :.' .' .: ::'.' .:: _ :: <. .:'- :"--

konditionsa ren

_ .' :-". . .. _. . '. "' . _ ._. . .:'-":., '.... .. ,

Ja rnfo rels "-e-'-'

. r _.,' ,,", _,U ',_ '.'... ••••• r-'= ,'U .' •• _,,_ .... •

. . I' " ..... _

... - ~ .:', . _. - ", -. . " '

" "'l I _ . _, '.' .. _ '. • •.•. __ "_., _ ",_. ',", I ',_" . ,,-

• BE,E 2"200k,cal

• ,S:~,t- -111·8-'--',8:: -It- t 'a'·": n d'-' ·e·"-' 'V, ,·_-·-I-d·'-'-;· d at 0: .,_-., rn :'. 1-- 2·>/ -I s·'::t- r:!,e:" ssf ·8-'--' kt ,0':-': r:

'.':'- ---: ',' :', - ",' '- '-,' :',- "-'--- , : '- ': _-:', ", --, -:-' , . ' -" '- "- -', ~' - '_/ ',' :','. '- '.' -'

=26,40 kcal

• Nuvarande traninqsniva 1 ,5 ~3300kcal

• BEE 1350kca,1

• 1 ~2 =. 1620

I

1 5' 2" :'0"'2--'-5'

• --' = .. ,', .... ,-".

, .' " ' " . "

ON tt--· t--?-

'" '." "'. 'j

. < •.•. y, .19··· ' ..

lnnehaller llka myck,et kcal som:

E'n stor, eller

• Fullkornsv et e':c

. ~ .. :. i:. .:, . : :' __ " ,,','" ': ,:. . . :.. .

. ," .. . .•. , _ ',' .: e- . l' ", ',' ," •••. '.

• Vetekli

• socke r:'

. _ ••.• ,"_", ,'J'-_'

• salt,

• m altikorn) • honuna,

• 'vitam iner,

• jarn

• Veterniol

• Fullkornsveterniol

V t b "I" k f" t- t &" c'

• ege,,8 :.'1, IS: e" ,,<: .

ve g" e' -ta "b" I" I I"S' .k olia

- '0:',::, en, ,',"~ •.•••.•. :- ,.':: .',

l.a - S" ", I- n- 'n' , e- " h "" aO~ II S" "f"'o·· r" t e- "C'" -, k n'" I- n'" g"',' e-" 'n"

. : - "" '.. ( : ' , '-~' ~,';' : ' , : ,/ , "', ',- " /

',. ",_,' .. .'.' . '. . . ." . ", .' .. .'.' . ,'" '.' . ." .. .'":

. : • . - -. I ..... _ _, • ." ~ " _ . . I I ., . - - . ". . _'. _. ~ •... ~. '.' =-. _ .'. _ ,....". .' ~, _

.. S~ -'0' :"'C' ,c' k e'" ',' r"

. '. ~. - -. . '_: . .' '. .. '. ," " .:.' ._:

!Ii S',·:::t- a r" k< e-' ls .,', e·':' s' .',1"' r-a:", -- p- ,:'

.... :" . ," "" ,,"-:.- ",-,' ','" .. '_ - ..... ::.

• 8: a: k p::' u, lv e< :', r"

'. .... " .:', ..... _, '.' ',-

• Salt

• M e::-' I a s "·'8-

'." ," ,"", .:." ,"._

• 'v"·,,",/ ,'t' a:· rn in e'':'" r'" a" r:' 0'··: r" 'g',' ", ,8,., ",' n':.,' s ka

t· '··.l ... ",' '".J .:-' :_,"::; '-J .: -.' -,"; .

amnen som kroppen inte

"'1' k t' 'II k

SJ8 v kan " venca men

sorn " srna m ',: an g,'" d,':," e'':'"r''' ar

: • t • • • • • • • :... l ".~~:' .: . - . ," ',' . . .1

nodvandiqa tor dess funktion

• M',:"" in e'" rater ar 0"'0'· .'·':r"g:·"', aniska

" . , .' -. . . - . ",' . ~, .' ''':' ;. :'. . , ,,",:, .... " . ',' .',,, ..

• Antioxidanter = "Any substance that reduces oxidative damage

(d am a'::",'g,'·', e",'.' d·";. u, e":,', t' 0·"·' o.';'x,':<'y"""g'·"'. en)

.:.- ." ," .... :. ," ",' ..... - ... - ," -, . -.:' ".: "",", :,' . .":."", .

I ,", :", ..... :. -:" 1:,'-

such as that caused by

free radicals, H

Vitami .' 'I h

narmner, mmera er ocr

a n" ,,'" t·· I· 0"" .':, ' , x .... ,"·'.__./'I· d '., a"" ~,' n:" ,,'" t·· e'·'" r··

, ",_. _ _ •••••• ~ •••• :'.~'. :.......... • t •••• '_.~, _ :" :.- •• '~, I _ _ ",_. '. >. ..',' ,

M 0 ,.,

• anqa vitam mer at

8· n"': t',' 0·'. "'·"X.,,',,'··' id a nte r' ex ern p:,e;' .·Iv".,,',',:,' s

'.', ,,"'; '.'C." ,,", "', ,"," l "."'" ': '.; '" ;>",' c' ',. ,".'

V it 8' rn . in C> .,:', 0" 'c'''' h E

.:_. ," :' ", .,"", , .... , .....

':', •••..• ", ". I • "

"0"""' . "'.-' .:'" _.

• Mer ar inte battre,

; t' ar b att

vana .ion ara ... re

F' k- t- .'... k t- t- to' r"u _-:,_ ar oversxanat

-Men inte onyttigt!

5000 ,>1400 3!iKiO ,~DO 1000'

2l!!l1Ilo






r

I .....

I-

F- 1-,

IJ I~

rt _{
I- I~ 1- Ii-
.- ~~ 1- I~ - 1_ J ~
.W
...., ~ .&~-- __.. __ I =-, ~l t1 _J IJ: !".,
lilA,

II 'B:~ ,it!h'~iII!~ln I. iB~~ r~b~fll:li!ii'li'II IIi!!~a;!i!'!!!~!~ii!1!!

lIilIB!~ p-yI'IQlQ\i!Il'Iin .IB8~ 'If"(iili:iiit

1.18:1;:2". kgi!l!l~'n!!i!imiin .c

.iD

1.IKiJl~illl!m IM~i!i'i! f!;~lUi'n - i[(aih:h • .lml

.If;,::ufolr ]~m

I zhllik .Jiaid

• l.infron

• Notter och fran

• Kli, fiberberikade produkter

• Juice

• Ka'-:' II p' •. '" r"-Ie'·.',>'s:~," s, .,~", 8- c d ". e'--'~ ',_-'-; 0' ,,' -IJ'~ 0'--,'- "',"; r" 8," n' ,_-, n': ,'-, a'-:' t'- a'~· n' ,_-, f' O,"-·~'~, r-_-' S,,:' ":,', , m" ':'-':- ,," 8- c k.'e" n'_-"_-'

•. ' _. -.' • . • . .' • ' . ~ ," . _ " .' '. • '. ". ... ",.., ". • _,' '._.' ' .. ' ".' ' .• ' .. ' _. .', "... .• ' •. _ •..• _ . " ." _ _ .' • • " '. ..' ·_.l _ iii

l ",'

A dra c k tt d I·' d 1

n' , ,,':.-". r"'-·'a'·"'-·-' o-",'-".v,:"",,':"e','- ••• ,r'-"·,s-'·',,·~_-',,-,,,'a:, a- -,' e'-','.-.· "', IV',:,,-,,_"'-"S"·',-_·-' m'-:""'~" e".·- -" II' e' ••• ',

' •• " ••• " .' • I " ••• , • " j' ••••• "._ • "., _ ',', • • '_ ,._. .._. - • '. L .' ~ ," , '.' • • _', , • • ". _ _ .' _ •• ' • ~ ~.- ' •• "' •

t . iii d t itarni b

• ve eg., ras.« etox C-VI am morus osv

. . . ~ ~

• Protein

E'n:· ... Z y","' m':"': "e" :', r' t- r'-a:" n" -, S:" p:"'O:-:::' r-t- ,s:,t- 'a-" d 'go; "':l I' m-:"': - m-": " U n: to r-- s: .. v, " '8' r'" ro r- 'e'-' ::, I s-:- 'e" ','

->, ' .... - l " -'.:-' .. ,>~-: ':'. '-'-l :--::-~ "a~ •.. • .... '- ::-:-,',: l ' ,:'. ,~--:.

Enerqireserv. Essentiellt

• Kolhydrater

P -- -. b e d - I h f . k I k -. II

-, restation bade menta oc - ·YS,IS::. c,e essentie

V· . d . - - ,'. , , .~ ~ , .. d _. ,.' -" .' - t'-'- -- t- -II ?"'-'-- .,:', a, an,va,n, , s ma,-en,1 _

• F ett

. ," '. " ..

- Enerqireserv, horrnoner cellmembran. upptaq av

... : ~ ~ ~ ... -.

vitam iner. Essentiellt

Energifordelning enl SL V

• Fett ca 25-35 EOIQ (55-75g)

• Kolhydrater ca 50-60 E% (250-300g)

• Protein c .. ·'·a···· l' 0··: .. -···· 2·····0··,.·.-··,· ·EO~· (;'50:'" 1-···· 0'::-'"0''''''::'' g' ,.).: ..

. . : . ,,:.~ .....' .' ':._<, \'~' -. "'../0 ....: _', - .' .... 1 '., '.. ,.

For en stillasittande?

• Fett ca 40E% (88g)

• Kolhydrater 30EolO (150g)

• Protein 30Eo/O (150g)

Ko "'Ih'" iydrat e'" r o ic "h" --. ins ulin

i., s- ""·_"1 r - ,': "',' -- '.. /'··'i ,- ",

. ••.. _, ,t / . _,- , ",...~ ~.- _ ",... _ ' _"'", ,

• Insulin for in blodsocker i rnuskler och fettv - -av L 'Iii V" "S'--' no d 'V" and ·I·g" - t·'

: _" ',- .. ', 'i':"'- ~ . '" ,: . ~ '-.~. " ': ,", ;", .: " ,", ':'" .

.... ~.' .' " . ", ~"- .: . " .. ,,~. ~.,: ",_ ..... .... ..•. .: :.~. '_', ..... '_, .... :-: ' ..

• Stimuleras av intag av kolhydrater och prote ··I·n·

r I,' . '." -', . ','

-- "," ,:.,: ," ..... "

• T-' r" a,'··· n-: I· n'- -" g..... rn -,', 'I· n -,- s k '8,'- -, r b e'--':-, h'- --" 0' "·-V',,_'·,,·::· e-'t- 8'.· v I· n -,' S··"· U, II· n'- ".-,

, " • :.... , , '.~' ':: - - _' .) ,," _. • - _. ," ',' ',,_. ",' ',,_ I " '." .,' • .' ."'" I _ _ _' '.' •. ' ", , ,.

K Ih d t-

.

O ':"y""-"""'."-.-":' ra e",r-,.:~-'

. . . _, :t /' ", ," ~., , ",' '.. '.~' - . . ~.-., _

• K/:'o''---''-''I- hy -"d'" r" ater ham rna ,,' r:_' fettf orbr an n:'-" I·n-''-'g'·''·'·'·

, - "--/ , _, ... ',- .. ' .. ,' _._., - - ' ~"- ','._- .-. - ".- - - -- ;: -- ,.:', '- ' .-

, . -

• Balans over tid, aid rig akut.

-E · k Id · k -11- fc tc

• . ,nergl _,'an a_rig s"'apas e __ er 'ors,ora,s

Fett

-Alit fett du cater lagras in

• 'F e"'" sttf . 0'·: r: b '.,' r: a·· n' \" n':' ,", I· n-'; g"':- '.' p' ,'-, aF~., 'g"' :, aO .. r':- d ,,- Y"" ,:: g::' n:' _-', e,:- :·:··t- r' 1 U n' : t

- -<' '.', I.' ,) .' .. :._ '_':_ .. :'. .', ': .:' __ :,:. ", I_~' :.':.- .".: ': _':', ":.' ': ._.', '.: ". ,

- Fettforbranninp akut sanker forbranninqen

0·· ve .... r' t- 'I· d'-'::

',', r : ..

". . .......: -' .' . . .~.

• N'·····.-., ytt-'·_":,;'-.'-.·Ig·':t-. fett '?

. .:;' - '.. ","~... - .... . ..', .

S k d-I· t- f tt--?

·-:'a--:': Ig,::, e',- •• ·'··, - -- ..

• • • I'" ".:' ','_",.

Protein

• Protein ger rnattnad

• 'P-- at v ,._',ie:'- :" r"- ka r rn us kl e-'··'·: r-:- n :. 8-····--

' . .:' ..' ... . . . '. '... . .. - ~. .. ':. " . " ...... ' '. . . .

Po k t

• '8" '·.··'V,,~ -':e"~< r' /"8· , .... r:1 errn Q"-:"g:'" enesen

•. ' ... ,',. ',", " .' i. 'j I " ",. ,,, OJ .,,"' -',:' 'j

'," •••• ".: , '",'" •• ,-' ".:" .,_. ", ....... • ... 1 .," ",', ••••• ," ::'.' •••••

• P- -: l'O .. rtei n''-' rnyt - e"'-'--' r'

- " • '." . r" .•• • " • • •

. 'I '. " .' .

'.' .' '.' •• ~. • ',: -' •••• ". j

, "

A ditt k I h d t· t ft·· - d·

- .

• npassa:I::,:oy"ra':ln,a.Q erter 'In

kf iI- - ,ii, 0

a tivitetsn iva.

• Hall proteinintaget hogt

• Var inte radd for fett

Om . ;e-~~: g:':' a··~-:··6···-::' 0:': ."-, m'-':'--:-"';e-~~':-'g:':- a··~·:·3·'··:" fo rd eo' ·-Inl·n· g'.- 5"- Ii 1:""

_. . _,' I .', •.• ,'. i":'- _-_ ..... , ..... ", ',"1'-

- I ••.... ': .• ' .. ',.... '! ," .. _ .. ', .' .' _, " .', "

. • . .. ". r.. ~ .. , ',' .: '.' . . . . . • '. _. .' r.. ",' ',' ~ - . "'._ .. ' " .. _ ," -:. _: - .. ".:'" ~'. . .- .," _. !I

le"- k····e·· ". r- a- 'ff' ·-:I·n·· e"-"'ra' rd e--'" I I· V' "~SO, rn .---. e"'- de '-1

• ,:, :.- ,- -, r -.--.' r ' -"', ' '.~. "... "."":- .• / / '.:' ".-:

• .' • ". ••••• • _ t •• ' • _. , _ ••• ' - _ • _. - _,' ...._ • _.:. • • " .:..... _ • • • •• • • ~ .. • • • •

• 'Fe-,--,,:·:-;tt--- - U nytt -.- '·Ig" t n '-f' ett?

•. ,'1 . . .. .' . .. 1 ..

.... _" "_ '.. . .:. ._ '.. .'~ :', ._ . . .... .

V· . d .. k'" ,'- .'. n at - -. ?,/ .. ,'-

a·,- r --,,·, s---·' , -'··'a·'--··" m'·"·'··'-·'a·'·-··"n-""·'·'- a-"'" -a'"-''' ... '-

.. .",. ..... ." •. -', ", ,.. - . ~ .. . - . ~ ,," . - ".. .! . . -

" . -',-, . "- - ','-, '. --,' , - ,'. '-,' - - ',:'- '-, . -- '. '--- .

• Proteinrik mat

• G r: '0·· n " S:: a .' k,'e"; r-- ·1- s::t- 0"'- _- r' 8:·- m a···~~· n':' g"," .-. d '.'. e····": r'

_' .• '.:_ ..... _ I" . _,: .... ....... . " ... .' .• : I" . _,: ._. ",_ '_ ~',' t_ " .:_'_ I • ", ~- .": ' "...", '. ~'. . ." " :

• "Svarsmalta" kolhydrater i lagom manqd

• 2 fru k ... t-e::'r- om d aqe n

, . .' ~. . " -' -._. , ", " '_.' .' . '. "... . - ..

Vad s .ka ja .g ..... undv 'I·k··'·a···?/···:·'

',: ~., ' .' .:.- ". : '" .; . ". . '.: ~" ' ',: ~., ' . r .. , '. .." .. ".. I" "l ',' . I' ..... • '.: ~.,' . ", •.

.. - - ". ,", "', .. - - .. - - " . .".... - - . :

,:. ',,' ','. /, .' _ ",'-,:. -,,' ,:. '" I '.'-._ .. - -_,,-_,,: _ . \"'::' ","i _ '",- .. ,:. ',,' •

- . ", .:_ ....

F·'_o ? :,

• r·a;·-.··g •• ·.o:.:r ,

.. ". -"". .. .



ir rru

,