Chapter - 3
Sports and Nutrition
Short Answer Type Question (80 to 90 words) (5 marks each)
Q.1 Explain Balanced diet and it function in our body?
Ans. Balanced diet :- Balanced diet is that which is consisted of
various constituents of food in accurate and appropriate
quantity and quality according to the requirement of individual.
Functions of Balanced diet :-
(i) Sufficient energy is given by balanced diet.
(ii) it helps individual to grow and develop to optimum level.
(iii) Proper functioning of organs is done by balanced diet.
(iv) It helps to repair or replace the worn out tissue.
(v) Balanced diet improves the defence of body.
(vi) It helps to improve the overall health status.
(vii) Balanced diet improves metabolism.
(viii) it prevents deficiency diseases and maintain body weight thus
overall efficiency of individual improves.
Q.2 Mention micronutrients which are important for body?
Ans. Vitamins and minerals are micro nutrients which are needed
for our body in small amount but they have their importance
for body.
Vitamin A - This vitamin is also known as Retinol, needed for Normal
growth & development.
Vitamin D- This is needed for formation of strong bones & teeth.
Vitamin E - It protect the cell membrane.
Vitamin K - It helps in blood clotting.
Water soluble Vitamin :- Vit. B. - Known as Thiamin. It helps in
growth & development.
Vitamin C - It known as Ascorbic Acid. It helps to maintenance of
ligaments.
Minerals : IRon :- It needs for formation of haemoglobin.
Calcium : - It resources for bone and teeth formation.
Phosphorus :- It makes strong teeth & bones.
Sodium :- It helps nervous system for better neuromuscular
responses.
Lodine :- Deficiency causes Goitre.
Fluoride :- It helps teeth & nails.
Chloride :- It helps body to fight against infection.
Q.3 Write importance of protein for our body?
Ans. Proteins are basic structure of all living cells. Proteins are
main components of muscles, tendons ligaments, organs
glands, glands and all living body fluids like enzymes hormones
and blood.
Proteins are needed for growth & development of body. If
helps to repair or replace the worn out tissues. It does not
provide energy in normal routine whereas it acts as energy
source only under extreme starvation. Proteins are required
for making blood, muscle, Nails, skin, hair and body parts
and repair them when needed and are important in some
situation like early development and maturation, pregancy
lactation, or injury like burn etc.
Q.4 Write difference between types of carbohydrate simple and
complex carbohydrate?
Ans. (i) Simple carbohydrate give quick energy on the other
hand complex carbohydrates release slow energy.
(ii) The types of simple carbohydrates are Glucose,
Glactose, Fructose Maltose, Sucrosse, Lactose.
Complex are starch, Giycogen, Dexitine and Cellulose.
(iii) Simply carbohydrate are called mono saccharides while
complex are called polysaccharides.
(iv) Complex carbohydrate are sweet in taste but complex
are sweet in taste.
(v) They can be absorbed quickly other side complex
carbohydrates takes time.
(vi) Simple carbohydrates can be disolves in water but
complete not.
Q.5. Mention five pitfalls of dieting
Ans. Following are pitfalls of dieting -
1. Extreme Reduction of Calories : - Person reduces the
diet considerable which causes low level of energy thus
person feels tiredness body aches.
2. Skipping meals :- People often skip meals to reduce
weight where as in react meal they take large amoung
of food.
3. Low energy Diet :- The person take diet without fats
and less carbohydrates by which health is affected.
4. Not performing physical Activity :- People often
consider that reducing diet for controlling weight but
they neglect physical activities which is equally
important for healthy Lifestyle.
5. Taking less Liquid :- People often think that drinking
water or liquid makes them to gain weight which is
wrong.
Q.6. How water is useful for us ? Explain Briefly?
Ans. Water in very useful component of our diet because.
Blood comprises 90% of water with help of water through
blood the nurtrients are carried to various deals of body. It
important for secretion of waste producis. It regulators body
temperature. Our body loses approximately 2% of our body
weight or water per day. We compensate thus loss of water
by drinking water and by in take of food substances. It also
functions as a lubricant keeps the skin moist and protect the
body from shock. Amount 20% of water in take comes from
food and remaining intake come from drinking water.
Q.7 How food intolerance is treated? What are systems Explain
in brief?
Ans. Food intolerance is treated by medical help where we know
the food which causes problem. Food intolerance is more
common than food allergy. Food intolerance is a term used
widely for varied physiological response associated with a
particular food. The individual elements of certain foods that
cannot be properly purposed and absorbed by our digestive
system.
Systems of Food Intolerance :
Food intolerance can cause nausea, stomach pain, Diarrhoea,
Vomitting, Flatulence Gas, Cramps heart burn, headache,
irritability, or nervousness etc.
Q.8 What do you mean by bulimia Nervosa? Mention causes?
Ans. It is eating discorder characterized by binge eating and
consuming a large amount of food in short time and after
taking food persons try to get rid of one of consumed food,
by vomiting taking a laxative or excessive exercise to reduce
weight.
Two causes to Bulimai Nervosa.
(1). Purging Type - Individual which has this type of vomit (self
induced), a use of laxatives or diuretics (water pills) to avoid
gaining weight from binge.
(2). Non purging type - Individual engages self in regular fasting
or excessive exercise.
(i) Abnormal levels of Hormones
(ii) Dietary.
Q.9 Is fat useful or not useful for us and for body, explain?
Ans. (i) Fats are store in body and are used as emergency
sources of energy.
(ii) Fats are important sources of energy for long duration
activities and important for proper function of glands
and other internal organs.
(iii) It helps in transpotation of fat soluble Vitamins A,D.E.K.
(iv) it help in blood clotting maintenance of skin & hair.
Our diet should consist of 5 to 10% of fat higher in
take of fat high risk of obesity and many heart diseases.
(v) Fats maintain body temperature and protect it from
effect of external temperature.
(vi) They make body soft & oily.
Q.10 Explain fat soluble vitamins and their sources and water soluble
vitamins and their sources.
Ans.
Vitamins
Water Soluble Fat Solvable Vitamins
Vitamin B Group Vitamin A Vitamin D Vitamin E
Vitamin K
Vitamin C
Fat Soluble Vitamin
Vitamin A Vitamin A is found in Cod liver Oils/animal Liver, york,
Milk, & Milk products.
Vitamin D Vitamin is founding milk, fish, Liver oils?
Vitamin E Vitamin E is founding Green leafy Vegetables, Pulses,
Liver eggs, cereals.
Vitamin K In tomatoes, Potatoes, Spinach, cabbage, soyabean,
fish, caulifiower wheat, eggs, meat, we can find vitamin
K.
Water Soluble Vitamins
Vitamin B Vitamin B - Sources include peas, perk Liver, Legumes
B2 -- We can find in liver, eggs, dark green vegetables,
legumes, whole and enriched grain produced milk.
B3 -- Liver Fish, poultry meat, peanuts, whole & enriched
grain products.
B5 -- Pork, meats whole grains, cereals legumes, green
leaftly vegetables.
B6 -- Cereals, grains, legumas, vegetables, milk, cheese,
eggs, fish liver, meat, flour.
B12 -- Fish, red meat, poultry, milk, cheese, eggs.
Vitamin C Lemon citrus fruits like grapefruits, oranges, and kiwis,
other good sources mango, papaya, pineapple.
