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Example research essay topic: Important To Remember Plants And Animals - 2,683 words

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Proper nutrition is Nutrition Nutrition Proper nutrition is a vital need in our bodies today. Without it, we couldnt perform our daily tasks such as going to school, playing sports, or just walking around a store. All of these activities require your body to be in good physical health. A good way to do that is to plan a regular exercise workout, and to eat the proper foods that give you the much needed nutrition. Prior to strenuous activity it is imperative that the body has the required amounts of nutrients to carry out an activity. At the latest reference it is recommended that a person consume an average of 2200 mg of calories, 60 g of fat, less than 5000 IU of vitamin A, more than 60 mg of vitamin C, 400 IU of vitamin D, more than 2000 mg of potassium, 2000 mg of sodium, 65 g of protein, 1. 5 mg of thiamin, 1. 7 mg of riboflavin, 20 mg of niacin, and 18 mg of iron.

Nutritionists of today simplify this into an equation of 40 % carbohydrates, 30 % fats, and 30 % protein that the entire day? s meals should be divided into. The total calorie intake must increase for active persons from 2200 to 2200 plus the total number used while exercising. This will ensure replenishment of the body? s system. With the wide variety of athletic competitions, the specific meal a competitor may need to eat to benefit themselves differs widely, as do the events.

The last meal or two are extremely important in both their time of consumption and content. It is these two factors that can cause a person to make or break their day just by their choices. Experience plays a large role since one must attempt many different pre-competition meals before they will find one that suits the individual. For most, the high carbohydrate diet is the choice; packing in as many as possible since it is such a huge energy source. Also, judging by time, one must decide the size of the meal. To digest a large meal takes 3 - 4 hours, a small meal 2 - 3 hours, liquid meal 1 - 2 hours, and a small snack takes less than an hour.

A person may even find a burst of caffeine to be helpful or may just want a feeling of ease by not eating anything at all. Without practice and numerous trials the athlete may run into a problem by eating too large of a meal just before exercise and feeling sluggish. There is also a possibility that by not eating properly the athlete may become dizzy and tired. If anyone is serious about finding the? ultimate pre-event food? they should constantly be testing and refining different meals.

This preparation of choice should get great attention since training methods are not as specific as eating habits. During an event digestion is 70 % to 80 % of its original speed. Therefore it is not wise to eat any regular sized meal while participating in activities unless they are extremely lengthy such as hiking. For the most part liquids or foods high in water content are your best bet for helping the system as long as they are non alcoholic.

Alcohol is a dehydrator. Fluids taken in will: transport glucose to working muscles, eliminate waste products, eliminate metabolic byproducts, and dictate heat through sweating. The most beneficial drink is orange juice or most any juice which will not only restore water and calories, but also many other nutrients that Gatorade or cola can not do. A good guide for fluid replacement would be 8 - 10 ounces for every 20 min of strenuous activity, even though this may only be a half or a quarter of what you have lost it will help recovery time. Small nutrient packed snacks will also prove beneficial to you during exercise. Once the event is completed your body still requires loads of lost products to be replenished.

Your first priority should be the fluid loss that you were unable to keep up with during the exercise. How much? Well likely the best guide to tell you when to stop is the urine test. If it is clear then the body is back to hydrated form and is no longer getting rid of large quantities of metabolic waste. You can also calculate the amount of sweat lost by your weight; for every pound lost you should drink at least 2 cups of water.

And of course there is always the stand by method of take as much as you feel you need since it is your body. Again alcohol is not to replace water. If you drink a beer there is just that much more water you must have. Carbohydrates and electrolytes are essential nutrients in the body to recover after physical activity.

With in two hours of working out it is recommended that, even though you don? t likely crave food, you ingest a carbohydrate rich meal with adequate amounts of sodium and potassium. A good outline for the amount of carbohydrates would be 0. 5 g for every pound of body weight. You lose 90 mg of potassium for every pound of sweat, which can be substituted by a juice, yogurt, or potato. And sodium can be taken as needed since you will crave salt if your body needs it. Inadequate replenishment will result in a slow recovery.

It is also important that the body rests to allow for digestion before continuing training. These factors could increase or decrease the entire recovery period by as much as two days. Many athletes believe training is the key to win. Most coaches do not include any form of nutrition into their athletes core program. It does increase muscle mass, endurance, oxygen intake, skills, mental awareness, and many more. It is where you see the most improvements in the human ability.

The main thought on everyone? s mind is that the more training I do the better I will become. With this new attitude in mind many athletes in fields like swimming, running, a gymnasts consumed 400 to 700 less calories than what is recommended according to a study done by Carrie Johnston, a dietitian at McMaster University. She found that scores will increase but eventually it peeked and plummeted. This is due to the lack of care taken to ones diet. An athlete can become lighter and still have the required amounts of nutrients if they pay close attention to their eating habits as well as their exercise habits.

Nutrition is the relationship of foods to the health of the human body. Proper nutrition means that you are receiving enough foods and supplements for the body to function at optimal capacity. It is important to remember that no single nutrient or activity can maintain optimal health and well being, although it has been proven that some nutrients are more important than others. All of the nutrients are necessary in different amounts along with exercise to maintain proper health. There are six main types of nutrients used to maintain body health. They are: carbohydrates, fats, proteins, vitamins, minerals, and water.

They all must be in balance for the body to function properly. There are also five major food groups. The groups are: fats and oils, fruits and vegetables, dairy products, grains, and meats. Exercise is also an important part of nutrition.

Exercise helps tone and maintain muscle tissue and ensure that the bodys organs stay in good condition. Healthy eating without exercise will not result in good nutrition and a healthy body neither will exercise without nutrition. The most important thing about exercise is that it be practiced regularly and that it be practiced in accompaniment with a healthy diet. It is also desirable to practice more that one sport as different sports exercise different areas of the body.

Carbohydrates, proteins, and fats are the sources of energy for the body. The contained energy is expressed in calories. There are 9 calories per gram in fat and there are about 4 calories per gram in proteins and carbohydrates. Carbohydrates are the main source of energy for the body. This energy is mostly used for muscle movement and digestion of food. Some sources of carbohydrates are: grains, fruits, vegetables, and anything else that grows out of the ground.

The energy in carbohydrates is almost instantly digested. This results in a quick rise in blood sugar which is soon followed by a drop in blood sugar which is interpreted by the body as a craving for more sugars. This sugar low may also result in fatigue, dizziness, nervousness, and headache. However, not all carbohydrates do this. Most fruits, vegetables, legumes, and whole grains are digested more slowly.

Fats, which are lipids, are the source of energy that is the most concentrated. Fats produce more that twice the amount of energy that is in carbohydrates or proteins. Besides having a high concentration of energy, fat acts as a carrier for the fat soluble vitamins, A, D, E, and K. Also, by helping in the absorption of vitamin D, fats help make calcium available to various body tissues, in particular, the bones and teeth. Another function of fat is to convert carotene to vitamin A.

Fat also helps keep organs in place by surrounding them in a layer of fat. Fat also surrounds the body in a layer that preserves body temperature and keeps us warm. One other function of fat is to slow the production of hydrochloric acid thereby slowing down digestion and making food last longer. Some sources of fats are meats and nuts as well as just plain oils and fats. Proteins, besides water, are the most plentiful substance in the body. Protein is also one of the most important element for the health of the body.

Protein is the major source of building material in the body and is important in the development and growth of all body tissues. Protein is also needed for the formation of all hormones. It also helps regulate the bodys water balance. When proteins are digested they are broken down into simpler sections called amino acids. However, not all proteins will contain all the necessary amino acids. Most meat and dairy products contain all necessary amino acids in their proteins.

Proteins are available from both plants and animals. However, Animal proteins are more complete and thus desirable. Knowledge of the nutrients and their function is essential to understanding the importance of good nutrition. As mentioned above, there are six nutrients. All vitamins are organic food substances that are found only in living things, plants and animals. It is believed that there are about twenty substances that are active as vitamins in human nutrition.

Every vitamin is essential to the proper growth and development of the body. With a few exceptions, the body cannot make vitamins and must be supplied with them. Vitamins contain no energy but are important as enzymes which help speed up nearly all metabolic functions. Also, vitamins are not building components of body tissues, but aid in the construction of these tissues.

It is impossible to reliably determine the vitamin requirements of an individual because of differences in age, sex, body size, genetic makeup, and activity. A good source of a recommendation is the RDA. The RDA makes its recommendations based on studies of consumption of the given nutrient. On the recommendation it will usually specify what size diet the recommendation is based on, for example, a two thousand calorie per day diet. It is harmless to ingest excess of most vitamins. However, some vitamins are toxic in large amounts.

Vitamin A is a fat soluble vitamin which is only available in two forms. Pre-formed, which is found in animal tissue. The other is carotene, which can be converted into Vitamin A by animals. Carotene is found in easily found in carrots as well as other vegetables. Vitamin A is important to the growth and repair of body tissues and helps maintain a smooth, soft, and disease free skin. It also helps protect the mucus membranes of the mouth, nose, throat, and lungs which reduces the chance of infection.

Another function is helping mucus membranes combat the effects of air pollutants. Vitamin A also protects the soft lining of all the digestive tract. Another function of vitamin A is to aid in the secretion of gastric juices. The B complex vitamins have many known sub-types, but they all are water soluble vitamins. The B vitamins can be cultivated from a variety of bacteria, yeast, fungi, or molds. They are active in the body by helping the body convert carbohydrates into glucose, a form of sugar.

B vitamins are also vital in the metabolism of proteins and fats. They are also the single most important element in the health of the nerves. B vitamins are also essential for the maintenance of the gastrointestinal tract, the health of the skin, hair, eyes, mouth, liver, and muscle tone. The intestine contain a bacteria that produces vitamin b but milk-free diets, and taking sulfonamides or antibiotics can destroy these bacteria. Whole grains contain high concentrations of B complex vitamins. Also, enriched bread and cereal products contain high concentrations of B vitamins due to a governmental intervention of the whole food group to ensure that the nation was getting enough B vitamins Vitamin C, also known as ascorbic acid, is a water soluble vitamin.

It is sensitive to oxygen and is the least stable of all vitamins. One primary function of vitamin C is to maintain collagen, a protein necessary for the formation of skin, ligaments, and bones. Vitamin C also plays a role in healing of burns and wounds because it aids the formation of scar tissue. It also helps form red blood cells and prevent hemorrhaging. Another function is to prevent the disease, scurvy, which used to be seen in sailors because of their lack of vitamin C in their diet. This was corrected by issuing each sailor one lime per day which supplied citric acid, a source of vitamin C.

Other sources include broccoli, Brussels sprouts, Strawberries, Oranges, and grapefruits. Vitamin E is a fat soluble vitamin which is made up of a group of compounds called tocopherols. There are seven forms of it but the form known as Alpha tocopherol is the most potent. Tocoherols occur in the highest concentrations in cold pressed vegetable oils, all whole raw seeds and nuts, and soybeans. Vitamin E plays an essential role in cellular respiration of all muscles, especially the cardiac and skeletal. It makes these muscles able to function with less oxygen, thereby increasing efficiency and stamina.

It also is an antioxidant, which prevents oxidization. This prevents saturated fatty compounds from breaking down and combining to form toxic compounds. Minerals are nutrients that exist in the body and in organic and inorganic combinations. There are approximately seventeen minerals that are necessary in human nutrition. Although only about four or five percent of the body weight is mineral matter, minerals are important to overall mental and physical health. All of the bodys tissues and fluids contain some amount of mineral.

Minerals are necessary for proper muscle function and many other biological reactions in the body. Minerals are also important in the production of hormones. Another important function of minerals is to maintain the delicate water balance of the body and to regulate the bloods pH. Physical and emotional stress causes a strain on the bodys supply of minerals. A mineral deficiency often results in illness, which may be treated by the addition of the missing mineral to the diet. Calcium, a primary mineral, is available through dairy products.

In order to get all the other minerals, one should eat protein rich foods, seeds, grains, nuts, greens, and limited amounts of salt or salty foods. Nutrition is just one aspect of total body health. It is important to remember that one must compliment good nutrition with good exercise and emotional health in order to achieve complete well being. 31 a


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Research essay sample on Important To Remember Plants And Animals

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