Carbohydrates, fats and proteins that are consumed more than necessary with the foods we eat are converted into adipose tissue and stored in the body. Fat, which should be found in a certain amount in every healthy person, is necessary for anatomical and physiological functions in the body. The fat ratio in the human body immediately after birth is about 12%.
It increases rapidly to 30% within 6 months and decreases to 18% when he/she starts walking.
In adolescence; fat accumulation increases.
After completing the growth, there is a difference of 5-12% between men and women. In both sexes, 0.2-0.8 kg per year from age 35 until age 50-60. fat gains weight, muscles weaken. Although the body weight remains the same, the increase in fat mass causes a decrease in body density and an increase in body volume. It is accepted that there is a biological threshold for the amount of mineral oil that should be present in the body. It is known that the health of the person will be endangered when this threshold is lowered. Excess body fat tissue also poses a risk to health.
Carbohydrates are the main source of energy for the body. Most of the daily energy (55-60%) provided by these items. It is the least found in animal-derived products such as meat, milk, eggs, and the most abundant in all plant foods.
Proteins; It consists of amino acids, large-molecule biological substances known as the building blocks of the body. Proteins have many vital functions in the body and their insufficiency causes important health problems. It would not be wrong to describe them as performing almost every task in a living cell. Functions of proteins; can be summarized as constructive, restorative, regulating and protective. In order for the body to get the maximum benefit from proteins, the energy taken must be sufficient. When energy is low, protein is used for energy, which causes the metabolism to work unnecessarily.
Fats are also an important part of the diet that gives energy. One gram of fat gives nine calories. Therefore, it is an intense energy source. It is not desirable to have more than 30% of the daily energy in the diet, since it has been reported that their excess in the diet may be associated with cardiovascular diseases.
Water, which is essential for life; Since it does not contain energy and nutrients, it is not included in the food groups. However, it must be taken for a healthy life. A 3% loss of water from the body causes a deterioration in the heat order, and a 4% loss causes deterioration in physical performance. A loss of more than 5% causes headaches, fatigue; Water loss of more than 10% causes unconsciousness.
During exercise, heat is released in the muscles, that is, energy is released. e.g; In exchange for running 1.5 km, 100 calories of energy are burned. This heat release is expelled from our skin by sweating, that is, energy comes out of the body with water.
- As a result of approximately one hour of exercise, our body loses an average of 1 liter of water.
- Water is the main component of blood that carries oxygen, carbohydrates and other nutrients to the muscles.
- To prevent dehydration and its consequences, it is necessary to eliminate water loss before and after exercise;
- Drink 2 glasses of water before exercise
- Drink half a glass of water every 20 minutes during exercise.
- There are some claims about body oil.
- One of these claims; is the conversion of fat to muscle or vice versa.
Muscle is a tissue, fat is a substance, and such a transformation does not occur. But; You can burn your fat and grow your muscles. For this, you need to exercise regularly and learn some nutritional rules. Let’s talk about a few of the nutrition rules;
Take regular walks or exercise regularly in a gym,
- Take care to eat little and often.
- Make sure not to skip meals
- Try to get up early in the morning and have your breakfast.
- Consume an average of 2-2.5 liters of water per day
- Avoid excessive salt consumption.
The other claim is;Having a body weight more than recommended as a result of weighing is an indicator of obesity.
Eyebrow (lean tissue) body weight is increased by increasing the density. Body composition is more important than body weight.