i Jo wulToring from headaches should not do this B® People Bp ir you hay ufforing fryfn headaches yhould not d/ this asana. uiftoring, from low blood pres ure should avoid doing this asana headache oF insomnia, then avoid doing this asana. women should not do this asana. pe it you Be yrognant worn should note this asayh sICHAKRASANA Ps en ar Standing Spinal Twist ‘ans wheel. It is called waist rotating pose. It is also Seen ce © This yoga pose tones up neck, and shoulders. @ It helps to burn extra calories and fat. @ It helps in managing body weight. @ It helps in yogic cleansing of the intestines. @ It helps to remove constipation and indigestion. @ It is suitable for back stiffness ‘and corrects postural problems. the waist, hips, back, Belnbale and raise your arms to the shoulder level @ Uhl and turn your body to the left JS Place Your right palm.on the left shoulde Wrap the left-hand around your w: Move your head to the lett _ over the left shoulder. § Keep this position for 30 seconds # nd/return to your original position ue on the right side. and ist. and turn your head m hernia should avoid this practice. adies should not perform this yoga pose. level yoga pose suitable for beginners.RRA Lie on your back with your arms next to your body and palms pressing onto the floor. As you inhale, lift your legs to 90 degrees. Roll your pelvis off the floor as you exhale, moving your legs back towards your head, k Place your hands on your lower back for support: Halasana improves circulation pressure and blood su etes management Halasana strengthens and and gives power to your muscles a so makes your spine more supple, whi¢l elp ease muscle tension and improve post ASCHIMA which means west or back or back of body= — It is helpful for the person suffe It helps in the excretion of waste pay the body. Bend the right arm elbow and encircle the as much as possible as if tyring to touch the ‘Turn the head towards right side and try to look behind over the shoulder. Keep the spine straight Hold that position for 15-20 seconds and keep breathing, Repeat the same on the other side, | naval. Pregnant women should not perform it. Avoid doing this asana during menstrual cycle. 3 i Person should avoid doing this asana if suffering from uleer, hernia and chronic heart DHANURASANA Dhanurasana gets its name from the sansl it word ‘dhanura’, a bow, and ‘asana’, which m is one of the basic Hatya Yoga asanas. Thi sana helps you to meditate and strengthen. flat on your stomach, with your arms placed reer body and feet hip-width apart. It peemama els to sts and try to place your aa muscles and in This asan ‘nethen your back and abdom “reases the flexibility of your sp arene late reproductive orga your arms, " development of breasts) hands, Prope mind. elps to reduce stress and anxietyending your knees on the ground. and shoulders straight, nd arch your back. Next, he heels of your feet. ‘our neck; keep it natural. Let final position for a couple of breaths longer as possible. it and slowly come to the normal ithdrawing your hands from the feet. © It improves the flexibility of the spine an strengthens it, © It stretches the anterior muEasy to perform § every person of any ageUshtrasana makes spine flexible and provides strength to it. © Scales of the body. 3 © It improves indigestion. © It reduces backaches. @ It helps with menstrual problems. @ It is helpful as an initial practice for pose should not be performed by people who have suffered from severe back or neck injuries, high effective and most important ientioned in Hatha Yoga Pradipika. is Sun, and the word 's piercing, entering or breaking through i's: In yoga, the right Nadi (right nostril) i°¢ Suryanadi or Pingala, and Left Nadi (left med Chandra Nadi or Ida Nadi. rlood pressure migraines or any other type of severe headache,me to the normal from the feet SD Gu ukaea eed entering or breaking through the right Nadi (right no orDhanurasana Detailed Explanation in Topic Obesity on page no. 84. Supt ajarasana It belongs to the group Thunderbolt Pose. It also, resembles Fish Pose except for the position Sit in Vajrasana. Bend your back with the support of an elbow first and following the other elbow next. In this position, the elbows should support the body. Bring back the head to the floor relea support of elbows. Then lie on your back, ing the Subsequently, place the palms on the thighs. top of the head towards the floor by ick. Check the knees Bring the making an arch on your ba are touching the floor. Place the hands on the thi Keep the position as long as it is com ighs. Breathe normally. ifortable. d not be practiced by anyo slipped dise. It improves the digestive system and constipation It is good for Asthma and respiratory disordem It stretches the lower spine that tones the spill nerves and muscles in the region. It tones the thigh muscles. Tt also improves the flexibility of the upper Ie wne who is suffering from high blood pressure, nee, or back problem.eed ‘and close your eyes and keep @ It generates heat in the system to help dissolve fn Peamasane toxins and waste matter. spine StTaigh ale deeply) through your adds beauty to your face and glowing skin 2 Jee Ore ir Tungs are full of ai. improves digestion, improves the function of postrils kidneys and liver. th nostrils forcefully, so your sre go deep inside. As you exhale, you pmach " jesure in your stomach. | some Prvcoss of exhaling there is a hissing to think that your disorders ‘ale through bo 4, at this point try to oe @ It also helps in regaining poise in emotions. coming out of your nos s |.@ t's beneficial for diabetic patients. fpeat this process for 5 minuiss: @ It calms your mind and rejuvenates your digestion system. Person suffering from uleers should avoid this Pranayama. "id Kapalbhati in ease of high blood pressure, petwon suffering from heart disease must avoid this Pranayama. Person suffering from stroke or epilepsy should avoid this Pranayama. jention and Management of Diabetes ert Related Precaution: thange in the food habits can prevent diabetes. — Avoid fatty food specially saturated fat Have less intake of carbohydrate in meals. Have more green vegetables, fruits in diet. Have small meals for 5 to 6 times in a day. ¢ffintain an Ideal Body Weight: Diabetes cause weight loss. We need to make a balance between intake and burning of calories. If intake of calories is more, then aerobic exercise like eycling, wimming, jogging shall be done. <@ Stay Away from Stress and Depression: Stress causes high level of sugar in blood which causes ae If any symptom of diabetes is seen, one should consult doctor immediately and take .e Setinore physical activity: There are many benefits of regular physical activity. Exercise ean help Lose weight I E Lower your blood sugar normal range. Boost your sensitivity to insulin — which helps keep your blood sugar within @ ~ Research shows that aerobic exercise and resistance training can help control diabetes. The srestest Penefit comes from a fitness program that includes both. 1 is a well-known fact that cigarette smoking increases blood PresstTe: ds to rise in blood oid tobacco product The nicotine in tobacco can raise blood pressure. Smoking throughout the day lea © Get aye: [tis one of the main cause diabetes. Plenty of fiber: Fiber may help you: Reduce the ; isk of diabetes by controlling your blood sugar levels. plver the risk of heart disease © Foods not Weight loss by helping you feel full high in fiber include fruits, vegetables, beans, whole grains and autrasana and close your eyes and keep Il @ Tt generates heat in the system to help dissolve aera toxins and waste matter. aevpreath (inhale deeply) through your adds beauty to your face and glowing skin | your lungs are full of air. improves digestion, improves the function of th nostrils forcefully, so your Dane ye sagen ep inside. As you exhale, you sure all general intestinal problems. essure in your stomach. sure dark circles around the eyes. oom Pre aig Oe ees improves the blood circulation problem in whole ile the Prevoint try to think that your disorders ody ears ae a : Be ong out of Your nose. © It also helps in regaining poise in emotions. Booming out of 300 eee ’s beneficial for diabetic patients. peat this process fo : '@ Itcalms your mind and rejuvenates your digestion, ayatem. is helpful in respiratory-related problems. fe a deep yp nostrils until ec Person suffering from ulcers should avoid this Pranayama. id Kapalbhati in case of high blood pressure. on suffering from heart disease must avoid this Pranayama. Person suffering from stroke or epilepsy should avoid this Pranayama. ention and Management of Diabetes ‘e Divi Related Precautions: Change in the food habits can prevent diabetes. Avoid fatty food specially saturated fat. Have less intake of carbohydrate in meals. Have more green vegetables, fruits in diet, Have small meals for 5 to 6 times in a day. \@ Maintain an Ideal Body Weight: Diabetes cause weight loss. We need to make a balance between take and burning of calories. If intake of calories is more, then aerobic exercise like cycling, ng, jogging shall be done. \@ Stay Away from Stress and Depression: Stress causes high level of sugar in blood which causes fg Yevdicine: If any symptom of diabetes is seen, one should consult doctor immediately and take \@ Setmore physical activity: There are many benefits of regular physical activity. Exereise can help ~ Lose weight Lower your blood sugar ~ Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range: - Research shows that aerobic exercise and resistanee training can help control diabetes. The greatest benefit comes from a fitness program that includes both. \S‘Rroid tobacco products: It is a well-known fact that cigarette emoking increases Blow ERS ig ne nicotine in tobacco ean raise blood pressure. Smoking throughout the day leads fe rss ressure. It is one of the main cause diabetes. Set plenty of fiber: Fiber may help you: Reduce the risk of diabetes by controlling your blood sugar levels: Lower the risk of heart disease Tomote weight loss by helping you feel full. ds high in fiber include fruits, vegetables, beans, whole grains and PULOe Soonya Mudra “e-Since ancient times, VOR ‘a state of meditation and samadhi a « have been practicing yoga postures along with yoga and p nd to awaken the horoscope (Kundalini). “g Face glows and skin shines. Formal man ean also practice this mudra to Keep his body healthy and calm mind, this Agani/Surya Mudra o First of all fold Ring finger with its tip touching the base of thumb. Je Practice this mudra from 5 to 15 minutes daily ‘e Jtimproves digestive system ~@ It is useful in reducing cholesterol. ) tease yam, in quitog The amino acids are used by the enzymes. ioe Protein form new tissues, repair oxygen and nutri Tt makes antiboditrients, along with carbohydrates and pl ‘compositions of carbon(C), hydrogen (H) and ems three main ™ 2 3. Fal * red by chemical comps formed } of 3 ol ly carbon and hydrogen atoms and are therefore hydgynt f iat of primarily “able in water, xem leanne ems cholesterol, ph Sea anic solvents and sil, and fat are often confused. a ® init i the general term, though lipid is not necessarily a triglyceride, & Lipid isthe gener lly refers to a lipid with short or unsaturated fatty acid chains that is Gil normally refers to a emperature. fat (in the strict sense) specifically refers to lipids that are solid at Toom temperatu: * [Go th bm sense) may ba used ie fe eae synonym for lipid, ‘ Fat is an important foodstuff for many forms of life, and fats serve both structural and function They are a necessary part of the diet of most het dense, thus the most efficient form of energy “ity acids that are set free by the digestion of fats are ealled essential because th vnthesized in the body from simpler constituents. There are two essential fatty acids (EFAs) in human acid) and linoleic acid (an omega-6 fatty acid), Other | these and other fats terotrophy (including humans) and are storage, nutrition: alpha-linolenic acid (an ipids needed by the body can be sy © Fats and other lipids are broken down. in the body by enzymes called lipases produced in e ee and oils are categorized according to the number and bonding of the carbon atoms in th ain), ° Fats those are saturated hav © Unsaturated fats have one © Lgram of fats gj e no double bonds between the carbons in the chain. or more double bonded carbons in the chain. ives 9 calories, Animal Fats. ~ Poultry skin, + Fatty meat = Buttor ~Gheo creamer, Tallow / lard Sondensed milk Full cream dairy productsWe a WT ved at room temperature, sve gues GenSAtUrated pe lid at room temperature, ed fats have jyey cause rise in blood cholesterol and fat build onary arteries which leads to high blood | Mono nae saturated Fats: pressure and coronary heart diseases, of fatty acids, Tt Ine Proteins (LDL) or b, absorb vit. A, DE peanuts, coo alive, Peanut, soyabean, rice bran and sunflowey ot sources of unsaturated fats, a ze Poly unsaturated Fat: In this: fat, there are two. or more bonds between carbon and hydrogen reduces cholesterol. In a yi ‘way poly unsaturated fat is better than mono se saturated fats, Walnuts, sunflower seeds, flax seeds or flax oil, fish such as salmon, mackerel, tuna and trout, com oil, soyabean oil are sources of polyunsaturated fats, Hydrogenated Fats: These are liquid vegetable oils made creamy when manufactures convert some of unsaturated fats into saturated fats through a process called hydrogenation. Animal sources: Fat derived from animals like egetable sources: Fat derived from plants and t venta ean soyabean, mustard oil, | ghee, butter, curd, milk, paneer, meat, egg. dry fruits It helps in production of hormones. It helps in beautification of body. i it controls and regulates body temperature and nee soft organs of body. It moistures skin and protect from excess heat and co It helps in growth and development. rused by an essential fatty aid deficieney Memory problems or an overall lack of mental energy could be caused by Rian:ducation—X!! {a Textbook of Physical E 4. Minerals ‘© Minerals that can help you tis € u to lose is generally help you £0 10 ee include more alkaline-orming minerals in ential t weight when they: 6 For weight-loss efforts, a These min + Boost your body metabolism + Improves blood flow system 4 Strengthen your immun + Reduce bloating + Promote hormonal balance + Regulate your blood All-round Sou! prough the best food sources ofeach mineral, you might hay ing ‘@ Iflike me, you have eagerly a recurring trend a weeds, apricot, avocado, banana, green leafy vegetables and ye ential minerals. afd, @ Seeds, nuts, sea asparagi all excellent sources of most © «heathy, blanco dit with plenty of fresh fruits and vegetable should satisfy your daly mig enitenen portant considerations when evaluating a food source: 's The mineral concentration of any food can depend on the soil in which they are grown, ‘7p evaluate the essntiality or toxicity of a mineral (or vitamin), it is necessary to evils lability—the ingested portion that is actually absorbed, transported to the site of action ang converted into the active form. + The bioavailability of an element is influenced by many interacting intrinsic factors including ae se, genotype, physiological state, nutritional status and intestinal microflora; along with extrinsic facts such as mineral form and the presence of substances that aid absorption. Pi Aitrt| Macro minerals are present at larger | Micro minerals are often referred to a3 levels in the animal body or required | minerals, meaning they are present at low k in larger amounts in the diet. in the body or required in smaller amounts the diet. Use of Minerals in Human Body at a Glance Eee DOnAL EMOTIONAL Fie ton Crackedips amin 812 pe 8 Complex ‘Weak teeth ‘Vitamin D, Calcium be peel Vitamin D Sore tongue B Complex wxrmeney | Vian, 8 complex Bieedng gums | Varin Foto wa ae wet nea 9, Salen Briere alum Mogrsien rene Biotin Omega 3, Vitamin E Paleness Biotin, Iron a Biotin, Vitamin D, Zinc White spots Calcium, Zine san = Banas muscu ra Oneaas, vtaninasnse — | Cramping moe, | ten amine Numoress 8 Campo, Btn Theig eres ro vows: voce | im oie arn Aad Selig‘stance composed of the chemical elements, hydrogen and ox in gaseous, liquid, and solid states, About 90% of human blood contains water. it is tasteless and odourless. It is liquid at room temperature. Water regulates body temperature. It carries nutrients to the tissues. It eliminates body wastes. It lubricates and cushions body parts. It is involved in the absorption and digestion of food eens Dehydration i caused due to lack of water: Wate ia noeeoe aaa See a tcn Womiting, Diarrhoea, Excessive sweating, Sidney ITER Need of Water in our bod An adult male needs 3 litres water per day: An adult female needs 2 litres water per day,It 8 6CC OS eee Polysacchari carbs in It is a component of food which ha, They are referred to a dietary fbn ides (Ngp, », or fibre, refers t », Roughage, or fibre, refers to the Plants that a 'S NO nutritive value bu e. Soluble fibre It is jellylike and dissolves in water, he pulp of fruits and vegetables (np skiny fe soluble, as are oats and beans, The pulp of fruits and ve, getables (no skin) is soluble, as are oats an id beans. Citrus potatoes Impro He M digestion and gut health, Ips you to manage your weight, ay benefit for blood sugar control, May decrease cholesterol and by Tt adds in bulk to the diet. It helps to prevent infection and diseases. Diets low in fiber is also associated with an inevelged risk of obesity, colon cancer, and breast cancer. lood pressure levels, 4 grams of fibre for every 1,000 calories you consume per day. That's about 25 grame for | women and 38 grams for men, he —on-nutritive Components of Dietscight person are prone to many digg, { is achieved th ual alot Z hieved through controlling diet, ss at ind fn eon th eek a iseonsideried to be when one can tive life; dl ding to National Institute of health, 19 a : MLL is between 25 to 29 then that person ‘ed to be obese, to 25 BMI is comes in over y wd to know ideal weight through height and wei, cond method is through BMI. ight char. The first method is tnogh Method to Know Ideal Weight Through Height and Weight Chart BENS 53.5-57.1 | 57.1-63.9 54.8-60.3 | 58.5-65.3 56.2-61.6 | 59.8-67.1 57.8-63.0 | 61,2-68.9 59.0-64.8 | 62.6-70.0 60.7-66.6 | 64.4-73.0 62.6-68.9 | 66.6-75.2 64.4-70,7 | 68.4-77.1 66.6-70.7 68.0-74.8 69,8-77.1 71.6-79.3 73.4-81.6, 15.7-83.9 78.0-86.1 P'd Methog Ps Index ML) B. ML 7a) Height x Height in (mts) “ample : If a person weights 80 Ké: B, Mt. 80 ee Wa 15x1.75 = 3.0625 “riteria for under weight.| | | it | ae it is ideal healthy weight n overweight eatogory. You need to ent the flab in the pry ; ory for obesity 1. If BML. is 85 to 39.9, then it ig obesity cae upposed to be a obese category-II, Th ate, han 40, then you are hat is really cay Methods to Control Healthy Body Weight y+ Exercise helps us to burn out extra calories to Keep the weight in ame ical Act 1, Regular Phy: Oppesite to that, ifwe do not work out, then what ever we eat, it accumulates in form of fats, nen par body weight depends upen the intake of caloriés and Wore seam daily. Regular physical en, like aerobic, cardi/vigrous exercise; brisk walking, skipping, power yoga need tobe done ondalnaee fix 90-40 ininated: Rayular physical activities lika playing badminton, swimming, yogic exercise, els, keep us healthy er ‘ies: re weight, we need to balance out e daily intake of calories Balanacing the Calories :To keep healthy weight, we need to balanee out the daily We as3 ald a have excess of calories than required daily basis. During holiday or function, we shal stick to planning of our diet chart. Excess of calories result in extra flab in body. It stores beneath eg as the adipose tissues and makes it difficult to have healthy weight. So, we need to make a balane ‘on the calories we have and calories we burn out 8. Eat Meals at Intervals : We should take food at regular intervals like, morning breakfast, lunch ant dinner. In any case we do not have food, then we tend to eat more in next interval which causes obesis In reality, when we do not have food, we have more hunger because the stomach remains empty. Thet when we have food, we get an urge that it is still empty which ends up in over eating. 4 Change in Lifestyle : Now a days, all age group tends {o live a luxurious life. Digital appliances like laptop, cell phone have made kids obese. Active life style can prevent obesity. School students shall prefer walk on foot rath than taking any other conveyance, We should use stairs rather than elevator or lift. The children should not watch TV for more than one hour. More stress should be on Playing outdoors rather than kids b at home. One should adopt a active life style which helps to counter obesity. By ae eae late Goal : There should be a reasonable fee ato Aiee body weight. While fixing the The target should rity necessary intake for body. aaa according to time mc hievable. The target shall be fixed Eat with smile ime frame. Healthy body weight depends : ealth+, conti ng and absolute hard work. One thing & keep fy, 2nd vt.) healthy body s0 that we do not get any when wn to keop , ating ai We tend ts ene Nine ve have © One should keep the intake and output of calories in ae Calor ion to life style, age, 8X, ete, If in any case, the weigh 8 sha fi 6 Cat anos accordink int to eross check the excess body weight, One ceed the init ie fe shall make t \Ureises to burn out calories, Pec 6160 dey yeraae unto Mh ny We shall make an healthier effort to be healthy, Ibis not g __ yy to be Hea i correct fact that velit not be physically fit or their health is not upto mask. Mf ; re bein he than body weight. focus should be on being peal Yon : Practising yoga has been a norm in our Indian eulture. Its tee Adopting ¥ ight. Pranayama, Halasana, Chakrasana, ete. are useful o ge healthy ay ie healthy ven scientifically that obesity is caused by stress and tension, Youa eee vies uion, Now, & days power yoga is getting popular. betes ‘tress void Junk and Fatty Food : One shalll not eat such things which have 2 vn sbesity. Burger, Pizza, Pastries, Cookies, Chips, Wo should not eat any such things, = 10 A We should eat as per requirement of our body, To control body weight, we shall estrain from over eating, If our body require 2000 calories/day, then we should have food which ) contains 2000 calories only. If we had 2200 calories/day, then 200 calories will be aceumulated as fat in our body why we should avoid over eating. Chocolate and Cold drinks contin belly ela: id Overeat 1, Avoid Rich Carbohydrated Fatty Food : To maintain healthy body weight we should avoid feed enrich with carbohydrate, But that does not mean we should not have intake of carbohydrate. Carbohydrate 's very essential for instant energy. We should keep a check of a diet containing sugar, rice, potata, sweets, » Make Distance from Alcoholic Products : Alcohol, smoking and drugs make our bedy prone #9 — cohol get stored indirectly as fat in body and its hazardous chemicals ¢ moking and drugs causes harmonal inbalance in body. So, to Keep healthy n from smoking, drinking alcohols and drugs. ch person have a desire to look impressive in society. For wu v& In these cases, a person on heavier side tend to adopt various methods to loose ne euuitive development of dieting intially but lately it can result in more over weigh Hit ieting ig intially but ly “S sause increase in weight. Without proper guidance, there may be many pit falls 2 aoe, ‘alls of Dieting 7 oe (tevasmus : During dieting, lack of water may not decrease but weakness: ty and itchy, ‘nd Blood Related Disorder : Lack of calcium and phosPh teeth. Anaemia causes weakness, lethargy, restlessness. Lack of 9 2 tse of even a small injury. Sve Related disorger 1 Aspe a "m light, itching in eyes, the p : Deficiencies of Minerals : D aa to disorder in thyroid gl 5, ,. Tespiratory system, * Memory Loss # Defieien 'm sleep, and lack 0 ® Dental a ofisorders gara in whicl mouth and lips get ul orders like pellagara in which tongue, mo ips get Other Disorder (oa aa ra a : y, eating disorder e few of them which can occur in the me hair fall, scurv bod; 4 Due to dieting, there is a deficiency of calories in body. 7. Deficiencies gt a ht : Dieting causes immediate loss of body weight and affects tings Loss in Body Weight : es iy appeares to be imbalanced. It causes loss of blood and tiredness and affects sleep, ooo voting causes physical and mental tiredness frequently aon re ocies of Vitamin : Dieting causes deficiency of essential vitamins in body, 10. Deficiencies Lack of Confidence : Due to dieting, a person tends to lethargic which causes lack of. : *i 1 COnfidene, ji Reduce Interest to Perform Exercise : A person of dieting could not exereise properly, ‘ 2 x weakness in bones and cause fatigue. idea. It does not carry any advantage, mp or ing, we can say that dieting is not a very goo ] 5 ge : ae Canaan for body. People who wish to loose weight should cut intake calories but ol pe a balanced dist, Exercise, yoga, good eating habits and active life style may be adopted to reduce ae Food Intolerance e food or its particles that ean not be digested by our body is ealled food intolerane. aera Rae food Eset oir body can not digest. This type of food may arise various ries vomiting, acidity, loose motion, pain in abdomen, etc. = Sometimes these symptoms do not shown up after having food because our body can digest tht foxy small quantity but notin large quantity. It depends upon how much our body produce enzymes a il jue it does not make emzymes, then body won't be able to digest that food even in small quantity. ‘ Normally, non-vegetarion food, packed food, processed food & food stored for longer time, are the eam intolerance, jauses of Food Intolerance 1. Lack of enzyme responsible for breaking down particles of food and activation of me 2. These deficiency are hereditary also. 3. Sometimes to store food for longer duration, digest. 4. Unhealthy. 5. Lack of fiber in diet. 6. Excessive intake of fried food, "Activites starts in metabolism when we have food in mouth, It js crushed by teeth and g In abdomen various bi mn ile juice mix up in food. Lack of these juices affect digestion that caus intolerance. we tend to mix up some chemicals which are 8. There may be many other reasons also like-fun, Symptoms Food intolerane of Vitamins. igus in food, extra spicy, body not used to p * causes abdomen pain, vomiting, loose motions, acidity, heart burn, headache, an Management of Food Intolerance To avoid food int 1eed to change his/her diet, or leave that particular food, then h e and Management. tolerance, a person n w for proper guidane: Food Myths Each county i Years back Tago has various myths regarding food. Some of myths have been traditional re not either natural or Scientifically proved. Some myths are decribedsavy Breakfast : No i ip Take Heavy jormally, i 1, Don't “ompletely opposite. We shall take hese tevise to take ir jer should be light beause we tend to aa realkfast 50 that en ir rat Frequently : People think aed Night and requieet i po Not t is ng fh ; , sends to get fat but it is not right. We can eat rrequent) energy, day, y: ten cal nutrients Frequently with subjcr C268 inte o Zo < Ave Not Good For Health : People as ‘onton hat re “1 source of carbohydrate which provides ineregtt at Sweet8 are nis re Em can have sweets: ® Instant energy to body coe at Ml a he t AN ative lite, | Do Not Drink Water During Meals ; Thi an ur} Don't Take Mi C : + Tt is normal, a ose white spot on body while many researches have declined thet haat tt mie Se le t. « starve Yourself To Lose Weight : It is assumed that dieting causes suses lethargy and tiredness. To loose weight we shall have food ee ay oma 7 Exercise Make You Feel Hungry : Normally, it is assumeed that exces bum of cles diag reise increase appetite. That’s why people do not exercise. But doing exercise; appetite remain tie same as per body need. a Rice and Patato Increase Obesity : Some people assume that due to abundance of careknite i and potato causes increase in body weight but these two are goed somes oss Egg Increase Cholestrol Level : Many people assume that eggs have — ee cm related problems. But this is untrue. Egg have protein which is necessary Do Not Take in Greasy Meals : People who think that ne ee thing to understand is that unsuturated fat like eoconul Sov Il avoid deep fried junk foods. ai |, MULTIPLE CHOICE © © Quetelet Index is another name oft x ‘) WHR () Healthy Weigh ‘one sho To achieve and maintain healthy weight trol © (b) Bating with con m i not digesting dy ‘gy, Do regular exercises |, un the digestive syste! ee a, ond Allergy (6) Food Intoleram "ine common pitfalls of dieting #° pitfalls tie blood suze" ©) Hairfai " assi "Cy ‘ives Noose one of the correct aleernst of sertion (A): Food myths mean @ Cy a a Hons Yejite sports, nutrition has become a vital va ‘able that a, §““_—_—a e viable that can i pewill vary depending on the sport, di P , desi influen, viet be similar of all athletes for vavioie symp We the pertrmance erformance? How this, important for an faa But what ig Tences, ve performance athlete to maintain hime, 2 ler physical il diet plan acjet plan cam! ‘on for sports P ilities and improv sie" amerous general health benefits of a good die, cre lfll in relation to sports performance: » there are 3 main importance of a “9 for training and competition: This sounds quite obvi vaiidaly caloric dem added Soa ae Tee Dut It is not only essential so eevatrients, micronutrients, ratios, meal timing and hy which those calories are seriye all factors that should be taken into consideration ie te crafting an optimal diet ene 5 to meet tl entat covery after training and competition: Aft CO a morclos are ples] atrett a ting soon after (or even. during) training or competition, ius aes events muscle (protein) breakdown and accelerates recovery. ee optimal body weight and composition: It is important for athletes to Ihe and body fat levels to maximise their performance, Even more importantly, hhe athlete can effortlessly adhere long-term. : a, Facilitate naged. By ea! ished, which pré replen 3. Achieve and maintain achieve optimal body weigl dot plan must be developed in a way that # fhe Key Nutrient Barbohydrates | uly the most important macronutrient in any atbletes diet eanvohy gt ‘act as the main energy source F iy physical activity. Generally speaking, carbs should be 55% to 70% of the energy source for an athlete. oe the fact that earbohydrates are the main soureé of glucose, Glusos® is converted by the body into pr and stored in the liver and masele tissues. Stored glycogen is then used a3 energy to fuel bring physical activities. Protein Pricin ig and repair. baci’ ‘critical part of a training diet and plays a key role in post-exercis muscle Ne ce, by yi, Strength and endurance athletes should aim for 1. a ng igh L,Y is rather easy to achieve. This is because protein needs are often already met tain a good amount of protein. 4 varied carbohy arbohydrate diet, as many carb sources also con! macronutrients in the die ‘a crucial rol fats actually play sat on fate: Moree dy. The optimal consider is beg oatates, Be his ee are arguably the most important ition, deine rary to old beliefs and misconceptions; tg Which m “structure ‘and cell membranes are all depende’ a ae ane need fat to be fully absorbed in the Bo ated and ele important factor te ) benefits polyunsaturated fats are what is H0e) pecially nS they 1 should be consumed in mioderation) Mia age fee ‘he amour ve been shown to inerease harmful cholesterolss redie “SO increasin, s the risk of heart disease.uring Training / Competition hat carbohydrate: vor an Aunlcte a pre-event meal is to stick wali foods that i gnting with new meals—always try new tg exp ng walt tfore an event are 0 prevent SPHeyeami eating Well Me muscle weakness, blurred vision, indecisv at nase eventing the distraction of eee sos 02" 0 that comes with knowing your Body 18 wall fie a sn ries before a competition to maximise elycogen staneetnael poyarates belt ion carb-loading include delayed onset of fatigue ‘ap to 3% approximatel} sp i ha before the syorting event should be low in the Glyeaemie nix fase during the physical activity, which can improve endurance 5 of pr ined energy rele cen athletes eat a small snack at halftime, consume an energy gel, or carbohydrate ‘mouth rine game. This glycaemia (low blood sugar). Post Training / Competition As previously discussed, it is important for athletes to eat after an intense training session oF competition, the firs replenish glycogen stores, and promote recovery. Carbohydrate foods and fluids should be one to two hours after exer: iL Pe ete ercise, A combination of carbohydrates of moderate ‘done to re-fuel their energy and replenish their glycogen store, while also preventing 2 ideally ® to high Glycaemic inde recommended. Practice Questions Q