Dinh dng

Dinh dng

B GIO DC V O TOTRNG I HC CNG NGH SI GNKHOA CNG NGH THC PHM

S T U

XY DNG KHU PHN N CHO HC SINH TRUNG HC

Tp. H Ch Minh nm 2015

B GIO DC V O TOTRNG I HC CNG NGH SI GNKHOA CNG NGH THC PHM

S T U

Nhm 4 :Nguyn Phi AnhDH61300092L Th Kim ThoaDH61301260Nguyn Anh Th DH61301136Nguyn Thu ThoDH61301189Mai Th Xun TrangDH61301381Hunh Th TrangDH61301376Phm V Khng TrangDH61301396Phan Th Hng VnDH61301533

MC LCLi ni uGii thiuI. Nhu cu dinh dng1. Cung cp cc cht dinh dng1.1. Protein phong ph1.2. B sung cc nguyn t canxi, st, m1.3. B sung cc loi vitamin2. Lng thc phm cn cho mt ngyII. Xc nh nhu cu dinh dng hp l1. Nng lng1.1. n v tnh nng lng1.2. Tiu hao nng lng2. Nhu cu nng lng ca c thIII. Xy dng khu phn n

GII THIU

y l la tui v thnh nin v la tui dy th, tr c s tng vt v chiu cao v cn nng, hot ng th lc v tr lc u rt mnh, c th giai on ang pht trin nhanh, cho nn nhu cu v cc cht dinh dng rt cao v c s khc bit gia nam v n. Nu n khng y tr s b ci cc, m yu nh hng n hc tp v sinh hot.Cn quan tm c bit n cc em n, cc em c yu cu c nui dng tt pht trin trong hin ti v chun b lm m trong tng lai. Thiu canxi v thiumul nhng vn thng gp, do i vi n la tui bt u c kinh phi tng cng can xi v st trong khu phn n.Tuy nhin la tui ny cc em n li c xu hng n t hoc nhn n cho ngi mnh mai, nhiu em n qu t hoc nhn n dn n suy nhc c th v chn n thc s nh hng rt xu n sc kho.Nu trong thi gian ny m dinh dng cung cp khng th khng nhng nh hng n s sinh trng v pht dc bnh thng ca c th m cn c th lm xut hin cc hin tng nh gy yu, thiu mu, d mt mi th lc gim, tr nh km, ng thi cn c th b nhim cc loi bnh do sc khng ca c th km. Do vy vic sp xp ch n ung dinh dng cho hc sinh trung hc c mt ngha cc k quan trng.

I. Nhu cu dinh dng cho hc sinh trung hc:

La tuiNng lng (kcal)Protein(g)Cht khongVitamin

Ca (mg)Fe (mg)A (mg)B2 (mg)B2 (mg)PP (mg)C(mg)

Nam thiu nin

10 -12 tui2200507001125001,01,617,265

13 -15 tui250060700186001,21,719,175

16 -18 tui270065700116001,21,820,380

N thiu nin

10 -12 tui210050700127000,91,415,570

13 -15 tui220055700207001,01,516,475

16 -18 tui230060600246000,91,415,280

1. Cung cp cc cht dinh dng: Nhu cu nng lng ca hc sinh trung hc cao hn so vi ngi trng thnh. Mi ngy nn m bo lng thc n chnh y , thng thng mi ba n nn t 150-200g, c th n nhng thc n sn sinh nng lng cao nh: cm, bnh ngt, tng vng,... Cng nn tng lng thc n ph, mi ngy c th n khong 500g rau xanh, 100g tht, 100g cc ch phm t u, sa, trng g, hoa qu.1.1. Protein phong ph: Tt nht nn cung cp khong 50% protein ng vt v protein ca cc loi u p ng nhu cu ca s sinh trng nhanh v s pht trin tr lc ng thi nng cao sc khng ca c th. Nhng thc n c cha protein cht lng cao l tht nc, c, sa b, trng, cc ch phm t u.1.2. B sung cc nguyn t canxi, st, m: Nhng loi nguyn t ny nhng cht rt cn thit cho s pht dc nhng cng rt d b thiu ht ca hc sinh trung hc. Xng ca con ngi ch yu l do canxi v photpho, do c th n thm nhiu thc n c cha nhiu canxi v photpho nh cc loi rau xanh, cc loi u, thy hi sn, cc loi sa. Nu mi ngy ung mt cc sa b hoc sa u th c th nhn c nhiu canxi v protein. Thi k thanh xun l mt thi k d b thiu mu nht trong vng i ca mi con ngi m nguyn nhn ch yu l do thiu cht st gy ra. Do vy, nn n nhiu cc thc phm c cha st v vitamin C nh: tht nc, trng g, gan, tit ng vt, c rau xanh, hoa qu. Trong thi k thanh xun th s pht dc ca cc b my, c quan thuc tuyn sinh dc t nh cao, cht m v km l nhng nguyn t vi lng cn thit cho s sinh trng v pht dc. Do , nn thng xuyn n cc thc phm cha nhiu cc cht trn n: hi sn, ni tng ng vt, cc loi tht.1.3. B sung cc loi vitamin: Hc sinh trung hc th s dng mt nhiu, phi cung cp y vitamin A bo tr th lc v phng chng cc bnh truyn nhim qua ng h hp. Cc vitamin nhm B c lin quan n s b sung nng lng tiu hao, vitamin C c th thc y s hp thu st, cng l cht tr mi cho rt nhiu loi dung mi ha tan, do vy cng cn phi cung cp y . Trong ma lnh th phi b sung cc loi thuc c cha vitamin D a nng cao s hp thu canxi. 2. Lng thc phm cn cho mt ngy:Tn thc phmHc sinh namHc sinh n

1. Go400-500g350-400g

2. Tht(c)150g100g

3. Trng1 qu1 qu

4. u ph200g150g

5. Du (m)30g25g

6. ng20g20g

7. Rau300-400g300-400g

8. Qu chn300g300g

9. Sa250 250

Cng nh cc la tui khc, ba sng phi l ba n chnh. Cc em n mun c thn hnh p th phi kt hp vi th dc, th thao, khng nn nhn n hoc n khng nhu cu dinh dng s nh hng rt xu n sc kho. Cng nh mi la tui khc, cc em tui ny cn phi ung lng nc trong ngy t 1,5 -2 lt. S ba n t 3 - 4 ba/ngy. Nhng ch khc: Thanh thiu nin thng thch hot ng cng nhau, bt chc ln nhau do cng c nhng nh hng nht nh ln nhau trong thi quen n ung d gy nn hin tng mt s iu tit ch n ung, n nhanh ung vi, n thin v mt mn hoc khng thch n mt mn no , thch n qu vt hoc nhn n gim bo. Vic n ung trong gia nh phi ch m bo v c cht lng, thc n mn n nn a dng ha, mi ngy nn cung cp khong 100 159g tht, trng, 1 trai sa b hoc sa u, 500 700g lng thc, 300 500g rau xanh. Nu ba ba n chnh cha th c th tng thm cc ba im tm nhu cc loi thc n c cha nhit lng v protein phong ph nh: bnh bao nhn tht, bnh ngt,... nhng khng nn n qu vt nh: ko, mai, ht da.II. Xc nh nhu cu dinh dng hp l:1. Nng lng:1.1. n v tnh nng lng: Thng thng, ngi ta th hin gi tr sinh nng lng ca thc n v nhu cu nng lng bng n v Kilocalo.1 Kilocalo = 1000 calo = Kcal. Ngoi ra, cn s dng n v Kilojun ( Kj ) Mi quan h gia Kcal v Kj:1 Kcal = 4,148 Kj1 g Protid = 4,1 Kcal = 16,7 Kj1 g Glucid = 4,1 Kcal = 16,7 Kj1 g Lipid = 9,3 Kcal = 37,7 Kj1.2. Tiu hao nng lng: Tiu hao nng lng cho chuyn ha c s: C rt nhiu cch tnh nng lng cho chuyn ha c s, chng hn nh cng thc tnh chuyn ha c s theo cn nng ( W ) ca WHO:Bng 1: Cng thc chuyn ha c bn da theo cn nng ( Wkg )Nhm tuiChuyn ha c bn ( Kcal/ngy )

NamN

10 18 tui17,5w + 65112,2w + 746

Tiu hao nng lng cho ng lc ca thc n: Sau khi n chuyn ha c bn tng 10%, ngi ta gi l tc dng ng lc c hiu, trong n nhiu cht m tng 40%, cht bo tng 14%, cht ng 6%. Tiu hao nng lng cho hot ng ca th lc:- Da vo tnh cht v cng lao ng th lc, ta c th sp hc sinh trung hc vo nhm lao ng nh.2.Cch tnh nhu cu nng lng c ngy ca c th: Cch 1: da vo cc yu t nh trng lng c th, chiu cao, tui, gii tnh, tnh cht lao ng, tnh trng sc khe. Mun xc nh nhu cu nng lng c ngy, cn bit: Nhu cu cho chuyn ha c s Thi gian Tnh cht cho cc hot ng th lc trong ngy.Theo WHO ( 1985 ) ta c th tnh theo h s

Bng 2: H s tnh nhu cu nng lng c ngyLao ngNamN

Lao ng nh1,551,56

V d: tnh nhu cu nng lng c ngy ca nhm hc sinh trung hc n, la tui 16 18, cn nng trung bnh 40kg, loi lao ng nh. Bc 1: Tnh nng lng cho chuyn ha c s bng cch tra cu bng 1, ta c:(12,2w + 746) = (12,2 40 + 746) = 1234 Kcal Bc 2: Tnh nhu cu nng lng c ngy qua vic tra bng 2, ta c h s tng ng lao ng nh n l 1,56. Vy nhu cu nng lng c ngy ca n hc sinh trung hc l:1234 Kcal 1,56 = 1925,04 Kcal Cch 2: khi bit chuyn ha c s, tc dng ng lc c hiu ca thc n, hot ng th lc. Nng lng s dng cho chuyn ha c s:1(nam) (hoc 0,9 n) cn nng (kg) 24 gi (s gi trong 1 ngy) Nng lng do tc dng ng lc c hiu ca thc n 10% nng lng chuyn ha c s. Nng lng cho hot ng th lc: Lao ng nh: 30% CHCS. V d: Mt nam hc sinh trung hc nng 45kg, c ch n 1800Kcal/ngy. Thng xuyn duy tr ch lao ng nh. Hy tnh nhu cu nng lng c ngy v cho bit th trng cng li khuyn.Bc 1: Tnh nng lng do chuyn ha c s:NLCHCS = 1 45 24 = 1080 KcalBc 2: Tnh nng lng do tc dng ng lc c hiu ca thc n:NLn = 10%CHCS = 108 KcalBc 3: Tnh nng lng cho hot ng th lc bnh thng:NLh = 30%CHCS = 324 KcalBc 4: Tnh tng nng lng c ngy:NLc ngy = 1080 + 108 + 324 = 1512 KcalBc 5: So snh nng lng cung cp v nhu cu nng lng.NLn - NLc ngy = 1600 Kcal 1512 Kcal = 88 Kcal Do nng lng cung cp nhiu hn nhu cu nng lng nn hc sinh nam ny s tng cn.Li khuyn: Nn n t i 88 Kcal. Cch 3:TE = TEE + E ( tp luyn) + E ( nhu cu c bit)trong :TE: Tng nhu cu nng lng mt ngyTEE: Tng nng lng tiu haoE ( tp luyn) Nhu cu nng lng cho tp luyn th dc ngoi cng vic hng ngyE ( nhu cu c bit): Nhu cu cho cc trng thi c th c bit nh mang thai, cho con b, .....

III. Xy dng khu phn:Bc 1: Tnh tng s nng lngNhm chn i tng : nam hc sinh trung hc 40kg, thuc lao ng nh, tng nng lng cn cho 1 ngy l 1344Kcal T l cc cht dinh dng P : L : G l 1:1:5Bit 1gam Protid oxy ha trong c th cho 4Kcal 1 = 4 phnBit 1gam Lipid oxy ha trong c th cho 9Kcal 1 = 9 phnBit 1gam Glucid oxy ha trong c th cho 4Kcal 5 =20 phn Tng cng : = 33 phn33 phn tng ng vi 100% nng lngVy mi cht P,L,G chim bao nhiu % nng lng33 phn100% nng lng4 phnx% nng lng9 phny% nng lng20 phnz% nng lngTa c:X= (4100):33= 12% ProtidY= (9100):33= 27% LipidZ= (20100):33= 61% Glucid T l % v nng lng do cc cht dinh dng cung cp theo t l:P:L:G1:1:512:27:61 T l nng lng tng cht:1344Kcal100% nng lngA?12% ProtidB?27% LipidC?61% GlucidTa c:A= (134412) : 100 = 161,28 KcalB= (134427) : 100 = 362,88 KcalC= (134461) : 100 = 819,84 KcalT y ta tnh c s gam ca tng cht cn cung cp:Protid= 161,28:4 = 40,32gLipid = 362,88:9 =40,32 gGlucid= 457,5:4 = 204,96gBc 2: Ln thc n trong 1 ngySng : Bnh m p la Sa tiTra: Cm i g chin nc mmRau mung xo tiCanh rau ngt nu tmBa ph: u Chiu: Ph tiSa chuaBc 3: Chn lng thcSTTTN THC PHMLngProtidLipidGlucidCalo

(g)PrVPrTVLVLTV(g)(Kcal)

1Bnh m503,950.426,3124,5

2Sa b ti1505,856,67,2115,5

3Sachua1003,33,73,60

4Rau mung300,960,756,9

5Ti30,180,064,47

6Rau ngt301,591,0210,8

7Hnh ty50,090,412,05

8u 10017,735

9Trng g608,886,960,399,6

10Da leo50,040,150,75

11Bnh ph702,2422,4798,7

12ng ct2523,6597,0

TNG GLUCID 93,61

13Go t14611,41,46526.8

14i g255,0753,27549,75

15Tm101,840,189,2

16Tht b203,62,133,4

17Nc mm50,261,05

CNG PROTID28,80521,45

CNG LIPID22,815

18M ln nc17,217,105154,112

Tng cng28,80521,4522,81517,5051369,59

Glucid: Glucid tnh ton cn t c khi xy dng khu phn: 204,96g.Glucid t c khi cng thc t : 93,61g.Lng glucid cn thiu : 204,96 93,61=111,35gTnh lng go:100g go c 76,2g Glucid (theo thnh phn thc n ca Vit Nam)C 111,35g Glucid cn t th phi chn l X gam go?Suy ra: X g go= (111,35100) : 76,2 = 146 g Protid: Protid tnh ton cn t c khi xy dng khu phn: 40,32g.Khi cng thc t th d lng Protid, c th san s lng d ny qua cc ngy khc cn bng vi lng protid tnh ton. Lipid: Lipid tnh ton cn t khi xy dng khu phn: 40,32g.Lipid tnh ton thc t : 22,815gLng Lipid cn thiu: 40,32- 23,215=17,105g100g m c 99,6g LipidC 17,105g cn t th phi chn Y gam mSuy ra: Y g m = (17,105100): 99,6 =17,2gNhn xt khu phn:Khi lng cc cht dinh dng t c trong khu phn : Protid:PrV = 28,805g; PrTV = 21,45gT l: PrV / PrTV 1 Lipid:LV= 22,815g; LTV=17,505T l: LV/LTV1 Glucid: Lng ng tinh 25g = 97 Kcal10% nng lng ca khu phn; nhng thc t khu phn ny lng ng dng nm nm, cho vo sa b ti nh vy l hp l.Nng lng: 1369,59 Kcal T l ny chp nhn c, nm trong gii hn nng lng a ra 5%

Ln thc n cho mt tunSng (6h30)Ba tra (12h)Ba ph(3h)Ba ti (5h30)

Th 2Bnh m p laSa b ti Cm i g chin nc mm Rau mung xo tiCanh ngt nu tmu Ph tiSa chua

Th 3Xi g quayCam vtCm tht kho tiu Canh mng tiSa miloM xo bBnh plan

Th 4Bn bSa TH true milkCm nc vai xay rang tpCanh b xanhBnh m nng b tiCm c basaKem

Th 5Bnh m ch dm bngSa tng chiu caoCm tht b xo hnh tyCanh spNc daB bt ttCoca

Th 6Cm sn nngCam vtCm tp rangCanh chua c lcPhomai b ciM honh thnh s xuSa tng trng chiu cao

Th 7Ph b vinSa miloCm tht b xo u c veCi tha xoBnh oreoCm c chinChui

Ch nhtM xo hi snSa tiCm tht kho trngCanh spBnh planBnh m b khoNc cam vt

D13 TP0515