Diapositiva 1

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NUTRICION Y DEPORTE M.C. JESUS JAVIER LUNA
ALCANTARA IFAL, UNIVERSIDAD DE LA HABANA,
CUBA FUERZAS BASICAS CLUB PUEBLA F.C ENDIT CAMPUS
PUEBLA
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LA PREPARACION ES DE 24 HORAS AL DIA
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DEL ÉXITO QUE PORCENTAJE ESTÁ DETERMINADO POR EL
TRABAJO FUTBOLÍSTICO Y CUAL POR LA PARTE
NUTRICIONAL, MENTAL, AFECTIVA, ESPIRITUAL Y
SOCIAL?
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• PROTEINAS
• ESTAN FORMADAS POR LA UNION DE AMINOACIDOS, LOS
  CUALES PUEDEN SER ESENCIALES
• Y NO ESENCIALES.
• FUENTES
• ANIMALES
• VEGETALES
• COMPLEMENTACION CEREAL-LEGUMINOSA
• FUNCIONES
• FORMACION Y MANTENIMIENTO DE LOS TEJIDOS,
  SINTESIS DE ANTICUERPOS, FORMACION
• DE HEMOGLOBINA Y ENZIMAS.
• SINTOMAS CARENCIALES
• DEBILIDAD, APATIA, INMUNODEPRESION
• CONSECUENCIAS DEL EXCESO
• ENFERMEDADES RENALES

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• HIDRATOS DE CARBONO
• HIDRATOS DE CARBONO ABSORBIBLES
• SIMPLES COMO LA GLUCOSA, FRUCTOSA, SACAROSA,
  LACTOSA. SON LLAMADOS AZUCARES
• COMPLEJOS COMO EL ALMIDON Y EL GLUCOGENO.
• EL ALMIDON ES EL HIDRATO DE CARBONO MAS
  SALUDABLE, PREFERIBLE A LOS AZUCARES Y QUE MEJOR
  TOLERAN LOS DIABETICOS.
• FUNCIONES
• CONSTITUYEN LA MEJOR FUENTE DE ENERGIA
• SINTOMAS CARENCIALES.
• CETOSIS, CONSUMO DE LAS PROPIAS PROTEINAS,
  DESHIDRATACION
• NECESIDADES DIARIAS
• 60 DE LA ENERGIA, 300 GRAMOS DIARIOS EN ADULTOS

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• LIPIDOS
• ESTAN FORMADOS POR TRIGLICERIDOS.
• FUENTES
• ALIMENTOS DE ORIGEN VEGETAL. TIENEN ACIDOS GRASOS
  INSATURADOS
• Y SUSTANCIAS BENEFICAS COMO LECITINA,
  FITOESTEROLES Y VITAMINA E.
• ALIMENTOS DE ORIGEN ANIMAL. TIENEN ELEVADA
  PROPORCION DE
• ACIDOS GRASOS SATURADOS, CONTIENEN COLESTEROL
• FUNCIONES
• RESERVA DE ENERGIA, FACILITAN LA ABSORCION DE
  VITAMINAS
• LIPOSOLUBLES, A, D, E, K.
• INGESTA DIARIA RECOMENDADA
• 30 DE LA ENERGIA, 65 GRAMOS DIARIOS

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VITAMINA A SE ENCUENTRA EN ALIMENTOS DE ORIGEN
ANIMAL Y COMO CAROTENOS EN VEGETALES FUNCIONES V
ISION, CRECIMIENTO, DESARROLLO OSEO Y DENTARIO,
MANTENIMIENTO DE LA PIEL Y DE LAS MUCOSAS,
PROTECCION CONTRA EL CANCER, ANTIOXIDANTES,
PROTECTORES DEL CORAZON. VITAMINA A (ug
ER/100g) JITOMATE 62.00 LECHUGA 260.00 MA
NGO 389.00 ESPINACA 672.00 ZANAHORIA
2813.00 POLLO 16.00 LECHE
31.00 HUEVO 191.00 MANTEQUILLA
754.00 HIGADO 4427.00
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• CALCIO
• ADEMAS DE LOS LACTEOS EXISTEN VEGETALES RICOS EN
  CALCIO.
• FAVORECEN SU ABSORCION
• VITAMINA D , LACTOSA
• INTERFIEREN SU ABSORCION
• EXCESO DE FOSFORO, TANINOS
• FUNCIONES
• FORMACION DE HUESOS Y DIENTES
• CONTRACCION MUSCULAR
• TRANSMISION DE IMPULSOS NERVIOSOS
• COAGULACION DE LA SANGRE
• SINTOMAS CARENCIALES
• RAQUITISMO, OSTEOPOROSIS

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DIETA PARA NIÑOS EN EDAD ESCOLAR   ALIMENTOS QUE
DEBEN INCLUIRSE DIARIAMENTE   CARNE, AVES O
PESCADO 90 GRAMOS HUEVO 1 PIEZA LECHE 1
LITRO CEREAL 5 RACIONES VERDURAS 2
RACIONES FRUTAS. 2 RACIONES ACEITE 2 CUCHARADITAS
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EJEMPLO DE MENU PARA EL ADOLESCENTE   DESAYUNO
MANDARINA MOLLETES SALSA
LECHE   COLACIÓN TORTA   COMIDA
ESPAGUETI PICADILLO ENSALADA
PASTEL DE CALABACITAS TORTILLAS
AGUA FRESCA   COLACIÓN MANZANA   CENA ENSA
LADA DE FRUTAS QUESADILLAS FRIJOLES
ATOLE DE FRESA
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• RESPONSABILIDAD DE LOS
• ENCARGADOS DE LA ALIMENTACIÓN
•  
• SON RESPONSABLES DE
• SELECCIONAR Y COMPRAR LOS ALIMENTOS
• PREPARAR Y OFRECER LAS COMIDAS
• REGULAR EL HORARIO DE LAS COMIDAS
• HACER AGRADABLES LAS HORAS DE LAS COMIDAS
•  
• NO SON RESPONSABLES DE
• DECIDIR QUE CANTIDAD COME EL NIÑO
• DECIDIR SI COME O NO

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• PRESENTACIÓN DE LOS ALIMENTOS
•  
• AYUDAR A CORTAR TROZOS DEL TAMAÑO DE UN BOCADO
• OFRECER LA MISMA COMIDA QUE CONSUME TODA LA
  FAMILIA
• SERVIR RACIONES PEQUEÑAS
• PREPARAR ALIMENTOS QUE EL NIÑO PUEDA TOMAR CON
  LAS MANOS
• COMBINAR COLORES PARA HACER MAS ATRACTIVA LA
  COMIDA
• ACEPTAR CIERTOS CAPRICHOS
• SENTAR AL NIÑO DE MANERA QUE TENGA COMODIDAD

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COMIDAS RAPIDAS   POR LO GENERAL SON POBRES EN
CALCIO Y VITAMINA A Y ABUNDANTES EN SODIO Y
LÍPIDOS. TAMBIEN SE HA ENCONTRADO QUE SU
CONTENIDO DE AZUCAR ES MUY ELEVADO, MIENTRAS QUE
EL DE FIBRA Y VITAMINA C ES ESCASO. CUANDO SE
CONSUMEN CON MODERACIÓN Y COMO PARTE DE UNA DIETA
RECOMENDABLE, NO PONEN EN RIESGO EL ESTADO DE
NUTRICION DE LOS NIÑOS.
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GOLOSINAS, BOTANAS Y REFRESCOS   CONVIENE NO
SATANIZAR A ESTOS PRODUCTOS NI ETIQUETARLOS COMO
ALIMENTOS CHATARRA, SINO DARLES SU JUSTO VALOR
COMO ALIMENTOS DE CONSUMO OCASIONAL
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CARACTERÍSTICAS PSICOLÓGICAS DE LA PACIENTE CON
ANOREXIA NERVOSA   -     AUTOIMAGEN
DISTORSIONADA -     ESCASA AUTOESTIMA -     DEPRES
IÓN -     PENSAMIENTOS OBSESIVOS -     TENDENCIA
AL PERFECCIONISMO -     POBRE COMUNICACIÓN -    
CONDUCTAS AUTODESTRUCTIVAS -     DIFICULTAD PARA
CONCENTRARSE -     IRRITABILIDAD - OBSESION POR
LA COMIDA Y EL EJERCICIO
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• NUTRICION Y LONGEVIDAD 
•  
• AUMENTAR EL CONSUMO DE FIBRA
• REDUCIR AZUCARES SENCILLOS
• INCLUIR SOYA
• TOMAR TE VERDE
• ALIMENTOS RICOS EN ANTIOXIDANTES
• ALIMENTOS RICOS EN CALCIO
• COMER CRUCÍFERAS DIARIAMENTE
• SUPLEMENTAR CON VITAMINAS Y MINERALES
• REALIZAR ACTIVIDAD FÍSICA
• CONSUMIR ALIMENTOS SIN PROCESAR
• INCLUIR ACIDOS GRASOS OMEGA-3
• COCINAR CON AJO Y ACEITE DE OLIVA
• COMER CARNE SIN HORMONAS NI ANTIBIÓTICOS
• MINIMO 6 RACIONES DE FRUTA Y VERDURA AL DIA
• PRACTICAS DE RELAJACIÓN
• TOMAR SUFICIENTE AGUA
•  

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LICOPENO
Carotenoide encontrado en la más alta
concentración en el plasma sérico humano. Al
evaluar dietas de más de 47000 sujetos indican
que de 46 frutas y vegetales evaluados solo los
producto de tomate como pizza y salsa pueden
reducir el riesgo de cáncer de próstata. Los
beneficios a la salud se logran con el consumo de
2 vasos de jugo de jitomate (540 ml) diarios.
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ANTOCIANIDINAS
Recogen radicales libres que se encuentran en
los fluidos de los tejidos beneficiando
especialmente a atletas, debido a que el
ejercicio extenuante genera gran cantidad de
radicales libres.
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ACIDOS GRASOS
ACIDOS GRASOS OMEGA-3 Se encuentran en atún
y aceites marinos, reducen el riesgo de
enfermedades cardiovasculares y favorecen las
funciones mentales y visuales.
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RESVERATROL

• Protege contra la aterosclerosis por su actividad
  antioxidante e inhibiendo la agregación de
  plaquetas.
• Tiene actividad anticancer.
• Un vaso de vino tinto aporta 640 mcg.

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ES BUENA FUENTE DE FLAVONOIDES, PRESENTAN ACCIÓN
INHIBITORIA DE ALGUNAS ENZIMAS, BLOQUEAN
RADICALES LIBRES, EVITAN LA AGLOMERACIÓN DE
PLAQUETAS REDUCIENDO RIESGO DE ATEROSCLEROSIS. IN
HIBEN ENZIMAS QUE CAUSAN AUMENTO EN LA PRESIÓN
ARTERIAL, RETRASAN O PREVIENEN ALGUNOS EFECTOS
DEL ENVEJECIMIENTO. EN JAPÓN SE DEMOSTRÓ QUE
REDUCEN LA INCIDENCIA DE CÁNCER ORAL EN UN 75.
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Hoy en día prevalece la idea de que la depresión
es una alteración bioquímica que afecta a los
neurotransmisores . Esta teoría se contrapone a
la que le daba una causa exclusivamente
psicológica, según la cual la depresión venía
como consecuencia de una agresividad reprimida,
por la pérdida de algún ser querido o de otros
problemas más complejos de comportamiento.
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• Cutting down or avoiding potential food
  'stressors
• The strategies found to be helpful were
• Cutting down on sugar (80, n 132)Cutting down
  on caffeine (79, n 131)Cutting down on
  alcohol (55, n 91)Cutting down on chocolate
  (53, n 88)Cutting down on wheat-containing
  foods (48, n 79)Cutting down on additives
  (47, n 77)Cutting down on dairy (44, n
  72)Cutting down on saturated fats (39, n 64)
• The two self-help strategies most frequently
  found to be beneficial (i.e. 'helpful' or 'very
  helpful' to emotional or mental health) were
  cutting down on sugar (80, n 132) and cutting
  down on caffeine (79, n 131).

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• Increasing potential food 'supporters
• The strategies found to be helpful were
• Drinking more water (80, n 132)Eating more
  vegetables (78, n 129)Eating more fruit (72,
  n 119)Eating more oil rich fish (52, n
  86)Eating more nuts and seeds (51, n
  85)Eating more 'brown' (wholegrain) food (50, n
  82)Eating more fibre (48, n 80)Eating more
  protein (41, n 67)Eating more organic food
  (36, n 59)
• The most frequently reported beneficial self-help
  strategy in this
• section was drinking more water. This was found
  to be 'helpful' or
• very helpful' by 132 people (80). Eating more
  vegetables (78) and
• eating more fruit (72) were also frequently
  reported as beneficial.

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• Making changes to eating habits
• The strategies found to be helpful were
• Eating regular meals and snacks (67, n
  110)Being prepared - carrying snacks (56, n
  93)Eating breakfast (55, n 90)Planning meals
  in advance (42, n 69)
• Eating regular meals and snacks was found to be
  'helpful' or very helpful' for improving
  emotional or mental health by 110 (67) of the
  survey participants actively using dietary and
  nutritional self-help.

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• Boost your alertness with protein. Protein foods
  are broken down into their amino acid building
  blocks during digestion. One amino acid, called
  tyrosine, will increase the production of
  dopamine, norepinephrine and epinephrine. These
  neurotransmitters are known for their ability to
  increase levels of alertness and energy. No one
  eats pure tyrosine, but eating foods high in
  protein will give you a slight mental boost. High
  protein foods include fish, poultry, meat, and
  eggs. If you can't eat those, try high protein
  foods that also contain significant amount of
  carbohydrates, such as legumes, cheese, milk, or
  tofu.

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• For relaxation and anti-stress, eat
  carbohydrates. Once in the brain, the tryptophan
  is converted to serotonin. Serotonin is a
  neurotransmitter that has the effect of reducing
  pain, decreasing appetite, and producing a sense
  of calm, and in too large a quantity, inducing
  sleep. Research has shown that dieters tend to
  become depressed about two weeks into a diet,
  about the time their serotonin levels have
  dropped due to decreased carbohydrate intake.
  Healthy carbohydrate foods to turn to for
  anti-stress include whole grain breads and
  crackers, whole grain pasta, rice, cereal, and
  fruits.

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• Put eggs back in your diet to improve memory and
  concentration. One nutrient that many of us are
  apt to be low on, in our fervor to avoid
  high-cholesterol foods, is choline. Choline is a
  B complex vitamin that is concentrated in high
  cholesterol foods like eggs and liver. A lack of
  choline can cause impairment of memory and
  concentration. Choline is a precursor to the
  brain neurotransmitter, acetylcholine.
  Acetylcholine is linked to memory. People given
  drugs that block acetylcholine flunk memory
  tests. Low levels of acetylcholine have been
  linked to Alzheimer's disease and poor memory.
  What a good excuse to put eggs back on your diet
  plan!

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CARBOHYDRATE serves as the primary energy source
for working muscles and helps the body to use fat
more efficiently. Carbohydrates are stored in the
liver as glycogen, but the body can only store a
small amount. Therefore, a high-carbohydrate diet
is essential for long distance running
performance, specifically marathon training.
Approximately 60 to 70 of your diet should come
from carbohydrates. Good sources are pasta, brown
rice, potatoes, cereal, fruit, vegetables and
whole grain products. It is important to ingest
carbohydrates one to four hours before you run.
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PROTEIN is used to build and repair body tissues
including muscles, tendons and ligaments.
Contrary to popular belief, protein is not a
primary source of energy for long distance
runners. Since the body has a limit as to the
amount of protein it can ingest, any excess may
be converted to fat. Only 12 to 15 of your diet
should come from protein. Lean beef, chicken,
turkey, fish, low fat cheese, eggs, beans, nuts
and tofu are all good sources of protein. For
more effective recovery, eat a small amount of
protein (along with your carbohydrate) after you
run.
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FAT is an energy source that insulates the body
against cold and cushions vital organs. Because
it exits the stomach slowly it may cause
cramping, so it is best not to consume too much
prior to your run. Fat burns most efficiently
when combined with carbohydrates. There are three
kinds of fat. Saturated fats include butter,
hydrogenated oils, coconut oil and palm oil.
Polyunsaturated fats include corn oil, soybean
oil and margarine. Monounsaturated fats include
olive oil, canola oil and peanut oil and are the
preferred fat. Peanut butter is a good source of
monounsaturated fat. Approximately 20 to 25 of
your diet should come from fat, with only 10 of
it coming from saturated fat.
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VITAMINS AND MINERALS do not provide energy
directly. However, they are essential nutrients
involved in energy-producing reactions in the
body. If your diet is well balanced, you should
receive all the necessary vitamins and minerals.
Although there is no scientific evidence that
supplements will improve athletic performance,
some may be helpful when training for a long
distance event or marathon. Iron supplements may
be required for women who menstruate or for
athletes who are anemic. Fish, legumes and dark,
green leafy vegetables are good iron sources.
Calcium is necessary for bone formation. Non-fat
and low-fat dairy products such as yogurt, milk
and cheese are recommended. Electrolytes (salts)
such as sodium, potassium and magnesium are
necessary for maintaining fluid balance, blood
volume and nerve transmission.
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• VITAMINA C
• SE ENCUENTRA EN FRUTAS Y VERDURAS FRESCAS
• FUNCIONES
• ANTIOXIDANTE
• AUMENTA LAS DEFENSAS
• MEJORA LA CONSISTENCIA DE HUESOS Y DIENTES
• FORTALECE PAREDES DE ARTERIAS
• FAVORECE ABSORCION DE HIERRO
• VITAMINA C (g/100g)
• PAN 0.00
• MELON 16.00
• LECHUGA 24.00
• NARANJA 53.20
• GUAYABA 184.00
• PIMIENTO 190.00

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WATER is the most important nutrient for runners.
The body is made up of 65 water that must be
replaced to maintain proper body temperature.
Keep in mind that thirst is not an indicator of
dehydration. Once you feel thirsty, you are
already dehydrated. Get into the habit of
drinking water all day long. Also, check the
color of your urine. It should be light and
clear. A darker color indicates dehydration.
Avoid carbonated drinks that can cause stomach
distress and limit alcohol and caffeine since
they are diuretics and contribute to fluid loss.
If you weigh yourself before and after you run,
you will know how much fluid you have lost. For
every pound of body weight lost, drink 16 ounces
of fluid.
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Pre-run Consume 25-50g of carbs 1-2 hours before
exercise. Try an energy bar, toast, bowl of
cereal, bagel, or a banana. Avoid foods that are
likely to upset your stomach and bowel such as
greasy foods, high-fiber foods, high protein
foods, and caffinated drinks. Drink 8-16 oz. of
water or combine with the above in a carbohydrate
drink.
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During run Consume 25g of carbs for every 45
minutes of exercise. Go for a gel pack or sports
bar and remember to wash them down with water.
Gel packs typically contain 25-30 grams and are
easy to digest. Drink 4-8 oz. water or diluted
sports drink for every 15 minutes of exercise.
The consumption of sports drinks and
carbohydrates during most runs reduces the stress
on your body and improves your post-run recovery.
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Post-run Consume 25-50g carbs immediately after
exercising. This can be a combination of food and
drink. Drink 16 oz. of water for every pound
lost during exercise and continue to drink water
throughout the day. Consume another 25-50g carbs
30 minutes after exercise. One hour after running
consume 50-100g of carbs and 20-40g of protein.
This is a great time to eat a well balanced,
sit-down meal. Chicken and tuna are great sources
of protein. Consume 50-100g of carbs per hour and
20-40g of protein every 2 hours. Continue to do
this for 6 hours after your run. You will find
that by following this sports nutrition routine,
especially on your long run days, you'll feel
refreshed rather than exhausted after your
workout.
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GRACIAS 2225184007 JAVIERLUNA1960_at_HOTMAIL.COM