Biology

Problem-Based Learning: Nutrients

Sources & ImportanceCarbohydrates: Major source of energy in body EG: wheat, corn, rice, oats, rye and barley

Fats To make up cell structure, and form a protective cushion around

vital organs. EG: Saturated Fats: Lard, Butter, Stick Margarine

Polyunsaturated Fats: Lean meat, Fish Poultry soybeans, corn.

Proteins Builds body cells and forms antibodies to fight infections EG: meat, fish, poultry, eggs and milk.

Sources & ImportanceVitamin (C) Forms teeth and bones and holds body cells together. Also

prevents illness and infection. EG: Citrus fruits and fresh strawberries, tomatoes, broccoli

Vitamin (D) Promotes calcium absorption in the gut and is needed for bone

growth and bone remodeling. EG: Flesh of fish (such as salmon, tuna, and mackerel)

Deficiency SymptomsVitamin (C) Bleeding gums, depression, easy bruising, impaired wound healing,

irritability, joint pains, loose teeth, malaise, and tiredness.

Vitamin (D) Burning sensation in mouth, diarrhea, insomnia, myopia, nervousness,

osteomalacia, osteoporosis, rickets, scalp sweating

Iron: Anemia, brittle nails, confusion, constipation, depression,

dizziness, fatigue, headaches, inflamed tongue, mouth lesions

Calcium: Brittle nails, cramps, delusions, depression, insomnia,

irritability, osteoporosis, palpitations, peridontal disease, rickets, tooth decay

Dietary requirements

Target group: judo sportsmen The sports is a rigourous body contact sport

therefore they require energy food yet healthy.

(i.e. Carbohydrates, proteins, less fats)

Meal in SchoolFood Served in Canteen (Muslim Stall)1. Fried Fish2. Nasi Goreng3. Fried Chicken

12021131145948563341% of recommendation met

2,066.631.01,000.0309.834.4103.391.7464.73,098

Recommended Daily Allowance (RDA)

2,480.56.6129.8354.520.249.351.5155.01,270Average intake per day

Sodium (mg)

Dietary Fibre (g)

Calcium (mg)

Cholesterol (mg)

Saturated Fat (g)

Total Fat (g)

Protein (g)

Carbohydrate (g)

Energy (kcal)

 

Meal in School (Analysis)Sodium Greater than recommended amounts. Hypertension or high

blood pressure increases the risk of stroke and heart attacks.

Dietary Fibre Not enough dietary fibre. Dietary fibre can also help to make

you feel full longer. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days.

Cholesterol Intake of cholesterol was more than the recommended amount.

Excessive cholesterol intake, can increase blood cholesterol level and put you at risk of heart diseases.

Calcium Not enough calcium in your diet. Without adequate calcium,

you may be at risk of developing osteoporosis.

Designed Meal

Food: Rice (brown) Fish, stir-fried with kale French beans with onion &dried prawn Potato, broiled Egg, steamed

Current V.S. Designed

Nutrition Less proteins,

acceptable carbohydrates more fats.

Cost Rather cheap

Nutrition Less fats, more

carbohydrates & proteins

Cost Rather cheap

Importance of nutrients

Carbohydrates Starches and sugars are the major sources of

energy for your body. Fats

For energy, To carry fat-soluble vitamins, To make up cell structure, To form a protective cushion around vital

organs, For satiety (to make you feel full), To supply linoleic acid, an essential fatty acid.

Importance of nutrients

Calcium Largely responsible for the hardness of bones and

teeth. It is also needed by your body for the proper functioning of the heart, muscles, nerves, and blood. If your diet doesn’t supply enough calcium, your body draws calcium from your bones causing them to weaken. Teens require extra calcium due to growth spurts.

Iron You need iron to form hemoglobin in your blood.

Hemoglobin is the substance that carries oxygen from the lungs to body cells and removes carbon dioxide from the cells.

Importance of nutrients

Vitamin C Holding body cells together, Strengthening walls of blood vessels, Healing wounds, Forming teeth and bones, Preventing illness and infection

Vitamin D Essential for promoting calcium absorption in the gut

and maintaining adequate serum calcium and phosphate concentrations to enable normal mineralization of bone and prevent hypocalcemic tetany. Needed for bone growth and bone remodeling.

Conclusion

In conclusion, the judo athletes require the forementioned nutrition in order to sustain and maintain a healthy body that is fit enough for the sport and competitions in future.

A lack of any of the nutrients could result in a drop in performance

Therefore, these sportsmen need to have a proper regular diet and not go on a crash-course diet to improve their performance.

Bibliography

http://en.wikipedia.org/wiki/Carbohydrates http://www.nutrition.sg/ http://en.wikipedia.org/wiki/Fats http://www.vrg.org/nutshell/athletes.php http://www.healthy-vitamin-choice.com http://www.google.com.sg