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Owned by;
JiaEn.ChingMan.JiaSiang.Christina. c:
Date:
Sunday, July 26, 2009
Time:
6:45 AM
Title:
IPW information, Replying to Mr ALVIS.
Em.. the pictures wil be posted tmr.
And the prev post will be done up as soon as possible.
THANK YOU(:
Date:
Time:
3:19 AM
Title:
What athletes should be eating
For every physical activity the body requires energy and the amount depends on the duration and type of activity. Energy is obtained from the body stores or the food we eat. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores you will feel constantly tired, training performance will be lower and you will be more prone to injury and illness.Nutrient Balance
Carefully planned nutrition must provide an energy and nutrient balance. The nutrients are:
- Proteins - essential to growth and repair of muscle and other body tissues
- Fats - one source of energy and important in relation to fat soluble vitamins
- Carbohydrates - our main source of energy
- Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
- Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
- Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
- Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system
The types of carbohydrates
There are two types of carbohydrates - starchy (complex) carbohydrates and simple sugars. The simple sugars are found in confectionery, muesli bars, cakes, biscuits, cereals, puddings, soft drinks and juices, jam and honey but remember these foodstuffs also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, whole grain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary.
Adapted from:http://www.brianmac.co.uk/articles/scni2a4.htmChristina
This are some pictures of food :
Date:
Wednesday, July 15, 2009
Time:
3:42 AM
Title:
Advised Food reciepe.
This wil be an example for 1 week food for atheletes . adopted by www.fitwise.com/Healthy_Diet.asp..
DAY 1 BREAKFAST -
1 orange
1 boiled egg
1oz/30g wholemeal bread
2tsp low-fat spread
LUNCH -
3oz/90g tuna fish
Salad of lettuce, onions and 1 tomato
2 celery sticks
1oz/30g beetroot
2tsp salad cream
2 crispbreads
1 apple
DINNER -
3oz/90g chicken without skin cook in casserole with
3oz/90g carrots
4oz/120g onions
2oz/60g parsnips
3oz/90g turnips
3oz/90g jacket potato
4oz/120g cooked green vegetable
1 pear
DAY 2 BREAKFAST -
Half grapefruit
1oz/30g bran cereal
2.5 fl oz/75ml natural yoghurt
LUNCH -
3oz/90g lean ham
3oz/90g mixed bean salad (red/haricot/chick/butter)
1tsp chopped parsley
2oz/60g chopped onions
Salad of lettuce, 1 tomato, cucumber and celery
2tsp vegetable oil
1 medium slice melon
DINNER -
Vegetable soup using 1 stock cube,
and 6oz/180gcelery, onion and carrot
4oz/120g white fish cooked with
4floz/120g skimmed milk,
thickened with 1tsp cornflour and parsley
4oz/120g green beans
1tsp margarine
1 baked apple
DAY 3 BREAKFAST -
4oz/120ml unsweetened orange or grapefruit juice
2oz/60g drained sardines
1oz/30g brown bread
2tsp low-fat spread
1 tomato
LUNCH -
4oz/120g cottage cheese
2 crispbread
Salad of 1 tomato, celery, cucumber, grated carrot
shredded cabbage, onion and red pepper
2tsp low-fat spread/cheese
1 banana
DINNER -
3oz/90g sauteed onion in 2tsp vegetable oil with
3oz/90g liver and saute for 7 mins
3oz/90g cooked brown rice
4oz/120g spinach
1 tomato
4oz/120g mushrooms
4oz/120g fresh fruit salad
2.5oz/75ml natural yoghurt
DAY 4 BREAKFAST -
4oz/120g grapes
1 scrambled egg
1 tomato
1oz/30g brown bread
2tsp low-fat spread
LUNCH -
Macaroni cheese made with 3oz/90g cooked macaroni
2oz/60g grated cheese mixed with
3oz/90g mushrooms and
3oz/90g cauliflower
2floz/50ml skimmed milk
Serve with salad
1 orange
DINNER -
4oz/120g mackerel, canned or fresh
3oz/90g potato
3oz/90g peas
3oz/90g carrots
1 apple
DAY 5 BREAKFAST -
3oz/90g stewed prunes with their juice
1.5/45g muesli
5fl oz/150ml natural yoghurt
LUNCH -
3oz/90g baked beans
1 egg (not fried)
1oz/30g brown bread
2tsp low-fat spread
Salad of grated cabbage, onion, carrot, celery and pepper
4oz/120g pineapple
DINNER -
4oz/120g salmon, fresh or canned
Cucumber
2oz/60g corn on the cob
2oz/60g green beans
2oz/60g pepper
2tsp low-fat spread
1 orange
DAY 6 BREAKFAST -
Half grapefruit
1 poached egg
1 tomato
3oz/90g mushrooms
1oz/30g wholemeal bread
2tsp low-fat spread
LUNCH -
3oz/90g jacket potato filled with
3oz/90g shrimps
Chopped parsley
2tsp low calorie salad cream
Salad of lettuce, celery, cucumber, pepper, onion
1 pear
DINNER -
4oz/120g cooked turkey without skin
3oz/90g cooked pasta mixed with
2oz/60g cooked peas
2oz/60g cooked celery
1tbsp chopped chives or spring onion
1tsp vegetable oil
4oz/120g spinach
5oz/120 blackcurrants
2.5fl oz/75ml natural yoghurt
DAY 7 BREAKFAST -
4oz/120g pineapple
1oz/30g porridge
5fl oz/120ml skimmed milk
2tsp honey
LUNCH -
3oz/90g lean beef
3oz/90g baked jacket potato
2tsp low-fat spread
4oz/120g spring greens
3oz/90g carrots
3oz/90g boiled parsnips
5oz/150g strawberries
2.5fl oz/75ml natural yoghurt
DINNER -
3oz/90g canned drained pilchards
Mixed salad of lettuce, tomato, celery
cucumber and peppers
3 crispbreads
2tsp low-fat cheese
4oz/120g plums
By JiaEn, on behalf of Chingman.
Date:
Tuesday, July 14, 2009
Time:
11:48 PM
Title:
InFoMaTiOn(:
There are also calories intake to match the person's age.
in the next few post, we will keep you posted about the
~ diet of the athletes,
~for the maintenance of their body during the 6 months of the competion.
~ the energy reguirements for sport.
~ their diet.
~what they should have as their proper meals.
~ The proportions intake that they can get.
Date:
Time:
12:08 AM
Title:
Plan
I can't find the proportion...
so i as well think myself.....
just take it as a recommendation...
Give the athletes a good and proper breakfast like cereals or bread.
Before the competition,
After the competition,
For lunch,
Before the competition,
give the athletes maybe chocolates bars because it gives the athletes energy quickly , or 100 plus??
After the competition,
give them plain water or isotonic drink same like 100 plus..
For lunch,
give them a light lunch which contains vegetable. Do not give too oily food.
For dinner,
give them a healthy food and lots of plain water.
For the body ,
For the body ,
Supply the athletes with workout.
Supply the athletes with a massager if they are injured.
There will be paramedics too.
If the athletes are injured, the paramedics will apply medicines on the wound.
During the day before the competition, the massager will massage the athletes.
The athletes will get a proper medicine for their competition.
There will be paramedics too.
If the athletes are injured, the paramedics will apply medicines on the wound.
During the day before the competition, the massager will massage the athletes.
The athletes will get a proper medicine for their competition.
JiaSiang
Date:
Monday, July 13, 2009
Time:
11:54 PM
Title:
~The picture~
~the above is the picture of the food of what jiaen have mention~
~JiaSiang~
Date:
Sunday, July 12, 2009
Time:
6:43 AM
Title:
What they should 'MAKAN'. c:
They should eat nutritious food.
example are: oatmeal,yogurt and blueberries.
-They need whole grain(oatmeal) that contains soluble fiber to soak up unwanted fat and cholesterol in the bloodstream. It is also packed full of good carbohydrates ,the most important energy source for athletes. Oatmeal helps to maintains the energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. They are also a good source of B vitamins, an important source of energy for atheletes.
-Yogurt is a well-known source of calcium, supports healthy bones and reduces the risk of osteoporosis(weak bones). If you're feeling lack of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B, this super food also helps athletes prevent fatigue.
-This fruit is full of nutrients and is the star of the show when it comes to antioxidant(reduces oxidative damage to cells) properties. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.
Adapted from:http://www.healthcastle.com/sports_super_foods_athletes.shtml (words were changed.)
JiaEn.
Date:
Time:
6:40 AM
Title:
the question is ' How would the organizer of YOG look after athletes' nutrition meal(include before and after compeitition) and body maintenance over the period of 6 months? state your plans and recommendations?(:
other please do it too since you got the question .
Date:
Wednesday, July 8, 2009
Time:
7:09 AM
Title:
This is the logo of the Asian Youth Games in Singapore .
The highly vibrant and energised star symbol is a unique combination of two overlapping and complimentary starbursts. This visual closeness of two stars that merge into one reflects the strong ties that have bonded over the years amongst the Asian countries for this international sporting event.
The star also symbolises the excellence each participating sportsman and sportswoman brings, and we salute their sportsmanship with a blue-green athlete embedded within the star symbol. A synergy of dynamic colour palette highlights the diverse participating Asian nations that come together in celebration of youth, sports and friendship.
The star also symbolises the excellence each participating sportsman and sportswoman brings, and we salute their sportsmanship with a blue-green athlete embedded within the star symbol. A synergy of dynamic colour palette highlights the diverse participating Asian nations that come together in celebration of youth, sports and friendship.