20.500.12556/DKUM-42479 Prehrana in tekočina pri telesnem naporu : diplomsko delo visokošolskega strokovnega študija Varnost in policijsko delo Vsak organ, vsaka mišica v našem telesu za svoje delovanje potrebuje energijo, ki jo pridobi iz ATP–ja (adenozintrifosfata), ki ga imenujemo tudi energijska vrednost organa. Ker pa je le–ta v organizmu omejen, skrbita za to, da si povrne energijo, dva sistema, in sicer aerobni in anaerobni. Aerobni sistem je glavni sistem za proizvodnjo ATP–ja pri vadbah, ki trajajo več kot dve minuti, pri vsakem delu in mirovanju. Pri vadbah, ki trajajo manj kot dve minuti, pa to proizvodnjo prevzame anaerobni sistem. Le 25 % te energije pa človek pridobi s prehrano. Temelji te prehrane so: ogljikovi hidrati, katerih naj bi glede na celodnevne energijske potrebe posameznika zaužili 50—70 %, maščobe, ki jih potrebujemo 10—30 %, in beljakovine, ki jih je potrebno zaužiti 10—15 %. Za nemoteno delovanje pa naše telo potrebuje tudi mikrohranila — vitamine in minerale, saj lahko zaradi pomanjkanja le–teh nastopijo številne težave. Da si včasih popestrimo, dopolnimo našo vsakdanjo, običajno prehrano, posežemo po prehranskih dopolnilih, ki našemu telesu vračajo to, kar smo z industrijsko predelavo hrane izgubili. Pri vnašanju prehranskih dodatkov v telo pa moramo biti izredno pazljivi, saj v mnogih državah proizvodnja ne sledi strogim kriterijem organizacije WADE in dodatki vsebujejo snovi, ki so v skladu s protidopinškimi pravili prepovedane. Vsa naša prehrana mora nujno vsebovati tudi tekočino. Ljudje lahko brez tekočine zdržimo največ 10 dni, brez hrane pa tudi do 2 meseca. Ker naše telo ne proizvaja vode, jo je nujno potrebno vnašati v telo, drugače nas to pripelje do dehidracije. Ker pa je voda redkejša od telesnih tekočin in se absorbira hitreje kot sadni sokovi, je med aktivnostmi priporočljivo piti tudi športne napitke, saj imajo optimalno koncentracijo soli in sladkorjev, ki nas branijo pred zastrupitvijo z vodo (hiponatremijo). Every organ and every muscle in our body needs energy for its functioning; this energy is generated from ATP (Adenosintriphosphate) which is also called the energy value of the organ. Since this energy is limited, two systems take care to recover the energy: namely aerobic and anaerobic system. The aerobic system is the main system for ATP production in the exercises that last more than two minutes at each work and rest. For exercises lasting less than two minutes, this production is taken over by the anaerobic system. Only 25% of this energy is obtained from the diet. Basics of the diet are the following: carbohydrates – 50 to 70%, fat 10 - 30% protein 10 to 15%, according to the all-day energy consumption of the individual. For the smooth functioning of our body the micro nutrients are required - vitamins and minerals, since many problems may result if the nutrients are missing. To enrich our everyday diet, we can consume dietary supplements because they give back to the body what we have lost through industrial food processing. However, we need to be extremely careful when consuming dietary supplements, as in many countries, the production does not follow the strict criteria of the WADE organization and these supplements contain substances that are prohibited in accordance with the Anti-Doping Rules. All our diet should contain water as well. People can survive without water only up to 10 days while we can survive without food for up to 2 months. Since our body does not produce water, we have to consume it otherwise we can suffer from dehydration. Since the water is more diluted than body fluids and is absorbed faster than fruit juices, it is recommended to drink sports drinks during sport activities as they have optimal concentration of salts and sugars which protect us from water intoxication (hyponatraemia). telesna aktivnost telesni napor prehrana prehranski dodatki doping diplomske naloge true true false P. Ojsteršek] Slovenski jezik Angleški jezik Diplomsko delo/naloga 2013-09-23 11:58:16 2013-12-05 11:24:57 2022-05-07 03:07:04 2021-04-27 03:29:37 2013 0 [Ljubljana 0 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 796.015.6+613.2(043.2) 2703850 URN:SI:UM:DK:UEMWJ2YU VS_Ojstersek_Petra_2013.pdf VS_Ojstersek_Petra_2013.pdf 1 3523CF2535B18A7AC1664FA3B62E0258 82a8271f48b6868e5b97d6aeab125a05ffec60f9f4e5f52bf5ba75533af84a00 6a4c5464-7c0a-11eb-bb7a-00155d0001ca https://dk.um.si/Dokument.php?lang=slv&id=59446 Fakulteta za varnostne vede 0 0 0