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Fuel for Exercising
. Exercise Physiology .
.. .
.၊
.
.၊၊၊ .၊
.
(carbohydrate)၊ (Fat) .
(Protein) . ATP .
. .
၊၊၊၊
၊၊၊၊
.
၊၊
၊၊
PhosphoCreatinine . .၊
.
Glycogen Glycogen
( . )
Glycogen ၊၊၊ Glycolysis
Glycogen (ATP)
. (Lactic Acid)
.
(Kreb's Cycle)
.
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Kreb's cycle ၊ (Free fatty Acid)၊
(lactic acid) (amino acid)
Kreb's Cycle . ၊
. .
(Fitness level)
.
. VO2 Max
.
.
Carbohydrate Loading .
.
.
၊၊
.
Glycogen
glycogen
.
. .
. (Long term
negative energy balance) .
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.
(၁)
၊
..
… ..၊.. BMI (Body MassIndex).. ) x 703 ( x ) 18.5 or less
Underweight
18.5 to 24.99 Normal Weight 25 to 29.99 Overweight 30 to 34.99 Obesity (Class 1) 35 to 39.99 Obesity (Class 2) 40 or greater Morbid Obesity
.. ၊၊.. ၊၊၊ ၊ ၊၊၊ x ၊၊၊ = ၊၊.၊
၊၊ x ၊၊
.. ..
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…
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၊၊
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- ၊၊ %
၊၊%
- ၊၊% ၊၊% - ၊၊% ၊၊၊%
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..၊
…
(၁)
၊..…
Carbohydrate 1 g 4 Calories Protein 1 g 4 Calories Fat 1 g 9 Calories .. ၊
…
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Black beans 1/2 cup cooked 113 Garbanzo (chickpeas) 1/2 cup cooked 134 Kidney beans 1/2 cup cooked 112 Lentil beans 1/2 cup cooked 115 Lima beans 1/2 cup cooked 108 Navy beans 1/2 cup cooked 129 Soybeans (Edamame)
1/2 cup cooked
127
Tofu 1/2 cup fresh 94
၁၁
Butter 1 tbs. 110 Cheddar Cheese 1 ounce 114 Cottage Cheese 1/2 cup 110 Cottage Cheese, low fat 1/2 cup 90 Egg 1 large 75 Milk, low fat 1 cup 121 Milk, skim 1 cup 86 Muenster cheese 1 ounce 104 Swiss cheese 1 ounce 107
Yogurt, low fat 1 cup 144 Yogurt, non fat 1 cup 127
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Anchovies, in water 1 ounce 37 Halibut 3 ounces 120 Mackerel 3 ounces 85 Salmon 3 ounces 121 Sardines, in water 1 can 130 Tuna, tongol 1/4 cup 60
Apple 1 medium 80 Apricots 3 medium 60 Banana 1 medium 110 Blackberries 1/2 cup 37 Blueberries 1/2 cup 41 Cantaloupe 1/4 medium 50 Cherries 1 cup 90 Dates 5 pieces 120 Figs 1 medium 37 Grapefruit 1/2 medium 60 Grapes 1 cup 60 Guava 1 medium 45 Kiwifruit 2 medium 100 Lemon 1 average 15 Lime 1 average 20
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Mango 1/2 medium 70 Nectarine 1 medium 70 Orange 1 medium 70 Papaya 1/2 medium 70 Peach 1 medium 40 Pear 1 medium 100 Persimmon 1 medium 32 Pineapple 2 slices 65 Plums 2 medium 80 Prunes 1/4 cup 110 Raisins, seedless 1/4 cup 107 Raspberries 1 cup 50 Strawberries 8 medium 45 Tangerine 1 medium 50
Watermelon 1 cup 40 Watermelon 1 slice, 10" diam. 150
Oatmeal, rought cut 1 cup 145 Pancake, buckwheat 1 4" diameter 54 Pancake, whole wheat 1 4" diameter 74 Popcorn, dry 1 cup 54 Rice, brown, cooked 1/2 cup 80 Rice, wild, cooked 1/2 cup 85 Rye bread 1 slice 56
Whole wheat bread 1 slice 56
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Almonds 1/4 cup 212 Brazil nuts 1/4 cup 230 Cashews 1/4 cup 97 Peanuts 1/4 cup 210 Peanut butter 1 tbs. 86 Pecans 1/4 cup 185 Pistachios, shelled
1/4 cup
185
Pumpkin seeds 1/4 cup 192 Sesame seeds 1 tbs. 55 Sunflower seeds 1/4 cup 170 Tahini 1 tbs. 89
Walnuts 1/4 cup 160
Chicken breast 4 ounces 193 Chicken, light meat, no skin
4 ounces
196
Chicken, dark meat, no skin 4 ounces 232 Turkey, light meat, no skin 4 ounces 178 Turkey, dark meat, no skin 4 ounces 212
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Alfalfa sprouts 1 cup 20 Artichoke 1 medium 60 Artichoke hearts 1/2 cup cooked 42 Arugula 1/2 cup 3 Asparagus 1/2 cup cooked 23 Avocado 1/2 cup pureed 185 Bamboo shoots 1/2 cup raw 21 Beet greens 1/2 cup cooked 20 Beets 1/2 cup cooked 38 Bell peppers 1/2 cup raw sliced 25 Bok choy 1/2 cup cooked 10 Broccoli 1/2 cup cooked 22 Broccoli, raw 1 medium stalk 45 Brussels sprouts 1/2 cup cooked 30 Cabbage 1/2 cup cooked 17 Carrot, raw 1 7 inch 31 Carrots 1/2 cup cooked 35 Cauliflower 1/2 cup cooked 20 Cauliflower, raw 3 florets 14 Celery, raw 1 stalk 6 Celery 1/2 cup cooked 13 Chard 1/2 cup cooked 18 Chives 1 medium 9 Collard greens 1/2 cup cooked 17 Corn 1/2 cup cooked 89 Cucumbers 1/2 cup sliced 7 Eggplant
1/2 cup cooked
13
Endive 1/2 cup chopped 13
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Garlic 1 clove 4 Green beans 1/2 cup cooked 22 Green onions 1/2 cup chopped 16 Jicama 1/2 cup cooked 43 Kale 1/2 cup cooked 18 Kohlrabi 1/2 cup cooked 24 Leeks 1/2 cup cooked 16 Lemon grass 1 cup raw 66 Lettuce, iceburg 1/2 cup 9 Lettuce, romaine 1/2 cup 4 Mushrooms 1/2 cup raw 9 Mushrooms 1/2 cup cooked 21 Mustard greens 1/2 cup cooked 11 Okra 1/2 cup cooked 25 Olive oil 1 tbs. 120 Onion 1/2 cup cooked 46 Onion, raw 1 medium 60 Onion, raw 1/2 cup chopped 30 Parsley 1/2 cup chopped 11 Peas 1/2 cup cooked 34 Potato, white 1/2 cup cooked 59 Pumpkin 1/2 cup cooked 24 Radishes 1/2 cup sliced 12 Radicchio 1 medium leaf 2 Rhubarb 1/2 cup raw 13 Rutabaga 1/2 cup cooked 47 Sauerkraut 1/2 cup cooked
25
Spinach 1/2 cup cooked 21
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Spinach 1 cup raw 14 Summer squash 1/2 cup cooked 36 Sweet potato 1/2 cup cooked 125 Tomato 1 medium 35 Turnip greens 1/2 cup cooked 15 Turnips 1/2 cup cooked 24
Water chestnuts 1/2 cup raw 60 Winter squash 1/2 cup cooked 80 Zucchini 1/2 cup cooked 14
၊
၊..
၊ Health, Fitness and Lifestyle Handbook
.. ၊ BNE
