MAKANAN SEHAT UNTUK

KEBUGARAN
A Mushawwir Taiyeb
Biologi FMIPA Univ Negeri Makassar

Nutrition:
Happiness is nothing more
than good health and a bad
memory.
Albert Schweitzer

Why should you care ?





Physical Growth
Body image
Brain
Daily activities
Sports performance
Prevention of diseases

Healthy Diet:

Deciding the right amount

 Actual need varies with physical activity
 Physically active people have higher energy needs
 If you have low physical activity then you can
become obese even with low intake.
 Therefore,
Energy intake should balance energy expenditure.

Sweets, oils, fats

Milk

Meat
Fruits

Vegetables

Cereals legumes, roots, tubers

What is ‘Normal’ eating ?



Eating is regulated by hunger and satiety
i.e. feeling full
Eating should be at regular intervals
Choose healthy snacks and food,
If you eat healthy and exercise regularly
you can occasionally enjoy high fat and
high calorie junk foods.

Good eating habits





Maintain hygienic habits
Eat slowly, chew properly
Avoid TV viewing or reading while
you eat
Small frequent meals
Never skip meals, specially
breakfast
Don’t overeat

PHYSICAL ACTIVITY:

Why is it important ?

What is FITNESS?
Four components of fitness:
Heart and Lung Fitness – how well your heart pumps blood and sends oxygen
through your body.
Muscle Fitness – includes: muscle strength – how much weight you can lift safely
and muscle endurance – how many times you can life something.
Flexibility – being able to move your joints easily and without pain through a wide
range of motion.
Body Composition – how much of your body is fat and how much is muscle.

What are the benefits of fitness?
•Improves heart function and breathing
•Makes muscles and bones stronger
•Lowers the risk of getting some cancers, heart disease, osteoporosis, and
type 2 diabetes.
•Lowers cholesterol
•Helps keep blood pressure under control
•Helps control weight
•Relieves stress and lowers risk of depression and anxiety
•Improves energy levels
•Helps you sleep better
•Helps you live longer!

Fitness

• Participating in physical activity is beneficial to
people of all ages. Physical activity contributes to
fitness, a state in which people’s health
characteristics and behaviors enhance the quality of
their lives.

Types of Fitness
Physical
fitness

Health-related
Healthphysical fitness

Skill-related
Skillphysical fitness

A set of physical
attributes related to a
person’s ability to
perform physical
activity successfully,
without undue strain
and with a margin of
safety.

A physiological state of
well--being that reduces the
well
risk of hypokinetic disease;
a basis for participation in
sports; and a vigor for the
tasks of daily living.
Components include
cardio--respiratory
cardio
endurance, muscle strength
endurance, flexibility, and
body composition.

Common components of
physical fitness (e.g.,
agility, balance,
coordination, speed, power,
reaction time) that enable
participation in sports and
other physical activities;
also called performance or
motor fitness.

PHYSICAL ACTIVITY:

Types of physical activity

Daily Chores: walking, climbing stairs,
cycling, household activities, etc.

Exercise: planned & structured subset of
leisure time physical activity undertaken for
improving or maintaining physical fitness.
30-60 minutes every day

Sports: involves competition. It may become
an occupation.

PHYSICAL ACTIVITY:

Importance

This includes :

Cardio-respiratory i.e. Heart & Lung fitness

Muscle strength

Endurance & flexibility

PHYSICAL ACTIVITY:

Keeping in shape

It is recommended to have 30-60 min.
moderate physical activity on weekdays, four
days a week

It is not necessary to exercise continuously

Can be divided into 10 -15 minutes of
activities several times through the day

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