1
SAMENVATTING
GEZONDHEIDSOPVOEDING
Inhoud
1. INLEIDING ...................................................................................................................................... 8
2. FUNCTIES ....................................................................................................................................... 8
A. CO-ENZYMFUNCTIE ................................................................................................................. 8
B. HORMOONFUNCTIE ................................................................................................................. 8
C. INVLOED OP HET IMMUUNSYSTEEM ................................................................................... 9
D. ANTIOXIDANT-EIGENSCHAPPEN ....................................................................................... 9
3. AANBEVOLEN HOEVEELHEID ................................................................................................... 10
4. IN VET OPLOSBARE VITAMINES: ADEK ................................................................................. 10
5. IN VET OPLOSBARE VITAMINE: A – RETINOL –PROVITAMINE A -CAROTENOÏDEN..... 10
5.1 Zicht bij nachtblindheid ......................................................................................................... 10
5.2 Vitamine A: voedingsbronnen ............................................................................................... 10
5.3 Invloed van bereiding op vit A ............................................................................................... 11
5.4 Behoefte aan vit A ................................................................................................................. 11
5.5 Vitamine A: tekort of overmaat .................................................................................................. 11
6. IN VET OPLOSBARE VITAMINE D3 – CHOLECALCIFEROL ................................................... 11
6.1 Vit D: bronnen ....................................................................................................................... 11
6.2 behoefte aan vit D ................................................................................................................. 12
6.3 Hypovitaminose D ................................................................................................................. 12
7. IN VET OPLOSBARE VITAMINE: E – D-Α-TOCOFEROL ........................................................ 12
7.1 Functie van Vit E .................................................................................................................... 12
7.2 Hypovitaminose E .................................................................................................................. 12
8. IN VET OPLOSBARE VITAMINE K – FYLOCHINON + FUNCTIES ......................................... 12
8.1 Behoefte aan vit K en invloed van bereidingen..................................................................... 13
8.2 Bronnen vit K ......................................................................................................................... 13
8.3 Hypovitaminose K .................................................................................................................. 13
IN WATER OPLOSBARE VITAMINES: C EN B-COMPLEX ............................................................. 13
9. VITAMINE B1 – THIAMINE ....................................................................................................... 13
9.1 Vitamine B1 eigenschappen .................................................................................................. 13
9.2 Vitamine B1 functies ............................................................................................................. 13
9.3 Hypovitaminose B1................................................................................................................ 14
, 2
10. VITAMINE B2 – RIBOFLAVINE ............................................................................................. 14
10.1 Bronnen vitamine B2 ............................................................................................................. 14
10.2 Vitamine B2 eigenschappen .................................................................................................. 14
10.3 Vitamine B2 functies + hypovitaminose B2 ........................................................................... 14
11. IN WATER OPLOSBARE VITAMINE B3 – NIACINE ............................................................ 15
11.1 Vitamine B3 functies ............................................................................................................. 15
11.2 Hypovitaminose B3................................................................................................................ 15
12. IN WATER OPLOSBARE VITAMINE B5 – PANTHOTHEENZUUR ..................................... 15
12.1 Vitamine B5 bronnen ............................................................................................................ 15
13. IN WATER OPLOSBARE VITAMINE B6 – PYRIDOXINE .................................................... 15
13.1 Vitamine B6 bronnen ............................................................................................................ 16
14. IN WATER OPLOSBARE VITAMINE B8 – BIOTINE ............................................................ 16
14.1 Vitamine B8 bronnen ............................................................................................................ 16
15. IN WATER OPLOSBARE VITAMINE B11 – FOLIUMZUUR ................................................ 16
15.1 Hypovitaminose B11.............................................................................................................. 16
15.2 Vitamine B11 bronnen .......................................................................................................... 16
15.3 Wanneer supplement vitamine B11 nemen ......................................................................... 16
16. IN WATER OPLOSBARE VITAMINE B12 -CYANOCOBALAMINE ..................................... 17
16.1 Vitamine B12 bronnen .......................................................................................................... 17
16.2 Hypovitaminose B12.............................................................................................................. 17
17. IN WATER OPLOSBAAR VITAMINE C – ASCORBINEZUUR .............................................. 17
17.1 Vitamine C bronnen............................................................................................................... 17
17.2 Hypovitaminose C.................................................................................................................. 18
17.3 Hypervitaminose C ................................................................................................................ 18
18. HERHALINGSQUIZ .................................................................................................................. 19
1. inleiding ......................................................................................................................................... 20
2. Beschikbaarheid en aanbevolen hoeveelheden............................................................................ 20
3. Bronnen ......................................................................................................................................... 21
4. Algemene functies ......................................................................................................................... 21
5. Mineralen ...................................................................................................................................... 21
5.1 Calcium (Ca) ........................................................................................................................... 21
Calcium: functies ........................................................................................................................... 21
Calcium: Opname .......................................................................................................................... 22
Calcium: behoefte ......................................................................................................................... 22
Calcium: bronnen .......................................................................................................................... 22
Calcium tekort ............................................................................................................................... 22
, 3
Calcium overmaat.......................................................................................................................... 22
5.2 Fosfaat ................................................................................................................................... 23
Fosfaat: functies ............................................................................................................................ 23
Fosfaat: opname ............................................................................................................................ 23
Fosfaat: bronnen ........................................................................................................................... 23
5.3 Magnesium ............................................................................................................................ 23
Magnesium: functies ..................................................................................................................... 24
Magnesium: bronnen .................................................................................................................... 24
5.4 Natrium.................................................................................................................................. 24
Verdeling van de totale hoeveelheid NaCl die dagelijks wordt opgenomen via dranken en VM . 24
Natrium: functies........................................................................................................................... 25
Natrium: bronnen .......................................................................................................................... 25
Natrium: tekort of overmaat ......................................................................................................... 25
ORS-oplossing zelf maken ............................................................................................................. 25
Na-arm dieet bij o.a. hoge bloeddruk ........................................................................................... 26
Na-arm dieet: praktische tips ........................................................................................................ 26
Na-arm dieet: begeleiding van zorgvragers .................................................................................. 26
Na en K bijdrage van verschillende VM in een gemiddeld dagmenu voorkomen, zelf toegevoegd
keukenzout niet meegerekend...................................................................................................... 26
5.5 Kalium .................................................................................................................................... 27
Kalium: bronnen ............................................................................................................................ 27
Kalium: functies ............................................................................................................................. 27
Kalium: tekort of overmaat ........................................................................................................... 27
6. Spoorelementen ............................................................................................................................ 27
6.1 IJzer (Fe)................................................................................................................................. 28
IJzer: functies ................................................................................................................................. 28
Schema van ijzerstofwisseling naar Moore ................................................................................... 28
IJzer voorziening uit een gemiddeld dagmenu.............................................................................. 28
IJzer: bronnen ................................................................................................................................ 28
IJzer: behoefte, tekort, overmaat.................................................................................................. 29
6.2 Zink (ZN) ................................................................................................................................ 29
Zink: functies ................................................................................................................................. 29
Zink: bronnen ................................................................................................................................ 29
Zink: behoefte en tekort ................................................................................................................ 29
6.3 Koper (CU) ............................................................................................................................. 30
Koper (Cu): bronnen ...................................................................................................................... 30
, 4
Koper: functies + overmaat ........................................................................................................... 30
6.4 MAngaan (MN) ...................................................................................................................... 30
Mangaan (Mn): functies ................................................................................................................ 30
Mangaan: bronnen ........................................................................................................................ 30
6.5 Jodium ................................................................................................................................... 31
Jodium: bronnen ........................................................................................................................... 31
Jodium: functie en tekort .............................................................................................................. 31
6.6 Fluor (F) ................................................................................................................................. 31
Fluor (F): functies........................................................................................................................... 31
Fluor: bronnen ............................................................................................................................... 31
6.7 Chroom (Cr) ........................................................................................................................... 32
Chroom (Cr): functie + tekort ........................................................................................................ 32
Chroom: bronnen + tekorten ........................................................................................................ 32
6.8 kobalt ..................................................................................................................................... 32
6.9 Seleen: ................................................................................................................................... 32
Seleen: bronnen ............................................................................................................................ 32
Seleen: functies ............................................................................................................................. 33
6.10 molybdeen............................................................................................................................. 33
7. Overzicht vitamines, mineralen en spoorelementen in de voeding ............................................. 33
1. Inleiding ......................................................................................................................................... 34
2. samenstelling → niet kennen........................................................................................................ 34
3. functies .......................................................................................................................................... 34
4. De vochtbehoefte .......................................................................................................................... 34
5. Waterbalans .................................................................................................................................. 34
6. Oorzaken en gevolgen van verstoring van de waterbalans .......................................................... 35
7. Drink jezelf voldoende? ................................................................................................................. 35
8. wateropname in BelgiË ................................................................................................................. 35
9. Watergehalte in onbewerkte VM ................................................................................................. 35
10. Watergehalte in bewerkte VM ................................................................................................. 36
11. mineraalsamenstelling .............................................................................................................. 36
1. Hypofyse ........................................................................................................................................ 37
2. Schildklier ...................................................................................................................................... 38
3. bijnieren ........................................................................................................................................ 38
4. alvleesklier ..................................................................................................................................... 39
5. Geslachtsklieren ............................................................................................................................ 39
6. Pathologie van het hormoonstelsel .............................................................................................. 40
SAMENVATTING
GEZONDHEIDSOPVOEDING
Inhoud
1. INLEIDING ...................................................................................................................................... 8
2. FUNCTIES ....................................................................................................................................... 8
A. CO-ENZYMFUNCTIE ................................................................................................................. 8
B. HORMOONFUNCTIE ................................................................................................................. 8
C. INVLOED OP HET IMMUUNSYSTEEM ................................................................................... 9
D. ANTIOXIDANT-EIGENSCHAPPEN ....................................................................................... 9
3. AANBEVOLEN HOEVEELHEID ................................................................................................... 10
4. IN VET OPLOSBARE VITAMINES: ADEK ................................................................................. 10
5. IN VET OPLOSBARE VITAMINE: A – RETINOL –PROVITAMINE A -CAROTENOÏDEN..... 10
5.1 Zicht bij nachtblindheid ......................................................................................................... 10
5.2 Vitamine A: voedingsbronnen ............................................................................................... 10
5.3 Invloed van bereiding op vit A ............................................................................................... 11
5.4 Behoefte aan vit A ................................................................................................................. 11
5.5 Vitamine A: tekort of overmaat .................................................................................................. 11
6. IN VET OPLOSBARE VITAMINE D3 – CHOLECALCIFEROL ................................................... 11
6.1 Vit D: bronnen ....................................................................................................................... 11
6.2 behoefte aan vit D ................................................................................................................. 12
6.3 Hypovitaminose D ................................................................................................................. 12
7. IN VET OPLOSBARE VITAMINE: E – D-Α-TOCOFEROL ........................................................ 12
7.1 Functie van Vit E .................................................................................................................... 12
7.2 Hypovitaminose E .................................................................................................................. 12
8. IN VET OPLOSBARE VITAMINE K – FYLOCHINON + FUNCTIES ......................................... 12
8.1 Behoefte aan vit K en invloed van bereidingen..................................................................... 13
8.2 Bronnen vit K ......................................................................................................................... 13
8.3 Hypovitaminose K .................................................................................................................. 13
IN WATER OPLOSBARE VITAMINES: C EN B-COMPLEX ............................................................. 13
9. VITAMINE B1 – THIAMINE ....................................................................................................... 13
9.1 Vitamine B1 eigenschappen .................................................................................................. 13
9.2 Vitamine B1 functies ............................................................................................................. 13
9.3 Hypovitaminose B1................................................................................................................ 14
, 2
10. VITAMINE B2 – RIBOFLAVINE ............................................................................................. 14
10.1 Bronnen vitamine B2 ............................................................................................................. 14
10.2 Vitamine B2 eigenschappen .................................................................................................. 14
10.3 Vitamine B2 functies + hypovitaminose B2 ........................................................................... 14
11. IN WATER OPLOSBARE VITAMINE B3 – NIACINE ............................................................ 15
11.1 Vitamine B3 functies ............................................................................................................. 15
11.2 Hypovitaminose B3................................................................................................................ 15
12. IN WATER OPLOSBARE VITAMINE B5 – PANTHOTHEENZUUR ..................................... 15
12.1 Vitamine B5 bronnen ............................................................................................................ 15
13. IN WATER OPLOSBARE VITAMINE B6 – PYRIDOXINE .................................................... 15
13.1 Vitamine B6 bronnen ............................................................................................................ 16
14. IN WATER OPLOSBARE VITAMINE B8 – BIOTINE ............................................................ 16
14.1 Vitamine B8 bronnen ............................................................................................................ 16
15. IN WATER OPLOSBARE VITAMINE B11 – FOLIUMZUUR ................................................ 16
15.1 Hypovitaminose B11.............................................................................................................. 16
15.2 Vitamine B11 bronnen .......................................................................................................... 16
15.3 Wanneer supplement vitamine B11 nemen ......................................................................... 16
16. IN WATER OPLOSBARE VITAMINE B12 -CYANOCOBALAMINE ..................................... 17
16.1 Vitamine B12 bronnen .......................................................................................................... 17
16.2 Hypovitaminose B12.............................................................................................................. 17
17. IN WATER OPLOSBAAR VITAMINE C – ASCORBINEZUUR .............................................. 17
17.1 Vitamine C bronnen............................................................................................................... 17
17.2 Hypovitaminose C.................................................................................................................. 18
17.3 Hypervitaminose C ................................................................................................................ 18
18. HERHALINGSQUIZ .................................................................................................................. 19
1. inleiding ......................................................................................................................................... 20
2. Beschikbaarheid en aanbevolen hoeveelheden............................................................................ 20
3. Bronnen ......................................................................................................................................... 21
4. Algemene functies ......................................................................................................................... 21
5. Mineralen ...................................................................................................................................... 21
5.1 Calcium (Ca) ........................................................................................................................... 21
Calcium: functies ........................................................................................................................... 21
Calcium: Opname .......................................................................................................................... 22
Calcium: behoefte ......................................................................................................................... 22
Calcium: bronnen .......................................................................................................................... 22
Calcium tekort ............................................................................................................................... 22
, 3
Calcium overmaat.......................................................................................................................... 22
5.2 Fosfaat ................................................................................................................................... 23
Fosfaat: functies ............................................................................................................................ 23
Fosfaat: opname ............................................................................................................................ 23
Fosfaat: bronnen ........................................................................................................................... 23
5.3 Magnesium ............................................................................................................................ 23
Magnesium: functies ..................................................................................................................... 24
Magnesium: bronnen .................................................................................................................... 24
5.4 Natrium.................................................................................................................................. 24
Verdeling van de totale hoeveelheid NaCl die dagelijks wordt opgenomen via dranken en VM . 24
Natrium: functies........................................................................................................................... 25
Natrium: bronnen .......................................................................................................................... 25
Natrium: tekort of overmaat ......................................................................................................... 25
ORS-oplossing zelf maken ............................................................................................................. 25
Na-arm dieet bij o.a. hoge bloeddruk ........................................................................................... 26
Na-arm dieet: praktische tips ........................................................................................................ 26
Na-arm dieet: begeleiding van zorgvragers .................................................................................. 26
Na en K bijdrage van verschillende VM in een gemiddeld dagmenu voorkomen, zelf toegevoegd
keukenzout niet meegerekend...................................................................................................... 26
5.5 Kalium .................................................................................................................................... 27
Kalium: bronnen ............................................................................................................................ 27
Kalium: functies ............................................................................................................................. 27
Kalium: tekort of overmaat ........................................................................................................... 27
6. Spoorelementen ............................................................................................................................ 27
6.1 IJzer (Fe)................................................................................................................................. 28
IJzer: functies ................................................................................................................................. 28
Schema van ijzerstofwisseling naar Moore ................................................................................... 28
IJzer voorziening uit een gemiddeld dagmenu.............................................................................. 28
IJzer: bronnen ................................................................................................................................ 28
IJzer: behoefte, tekort, overmaat.................................................................................................. 29
6.2 Zink (ZN) ................................................................................................................................ 29
Zink: functies ................................................................................................................................. 29
Zink: bronnen ................................................................................................................................ 29
Zink: behoefte en tekort ................................................................................................................ 29
6.3 Koper (CU) ............................................................................................................................. 30
Koper (Cu): bronnen ...................................................................................................................... 30
, 4
Koper: functies + overmaat ........................................................................................................... 30
6.4 MAngaan (MN) ...................................................................................................................... 30
Mangaan (Mn): functies ................................................................................................................ 30
Mangaan: bronnen ........................................................................................................................ 30
6.5 Jodium ................................................................................................................................... 31
Jodium: bronnen ........................................................................................................................... 31
Jodium: functie en tekort .............................................................................................................. 31
6.6 Fluor (F) ................................................................................................................................. 31
Fluor (F): functies........................................................................................................................... 31
Fluor: bronnen ............................................................................................................................... 31
6.7 Chroom (Cr) ........................................................................................................................... 32
Chroom (Cr): functie + tekort ........................................................................................................ 32
Chroom: bronnen + tekorten ........................................................................................................ 32
6.8 kobalt ..................................................................................................................................... 32
6.9 Seleen: ................................................................................................................................... 32
Seleen: bronnen ............................................................................................................................ 32
Seleen: functies ............................................................................................................................. 33
6.10 molybdeen............................................................................................................................. 33
7. Overzicht vitamines, mineralen en spoorelementen in de voeding ............................................. 33
1. Inleiding ......................................................................................................................................... 34
2. samenstelling → niet kennen........................................................................................................ 34
3. functies .......................................................................................................................................... 34
4. De vochtbehoefte .......................................................................................................................... 34
5. Waterbalans .................................................................................................................................. 34
6. Oorzaken en gevolgen van verstoring van de waterbalans .......................................................... 35
7. Drink jezelf voldoende? ................................................................................................................. 35
8. wateropname in BelgiË ................................................................................................................. 35
9. Watergehalte in onbewerkte VM ................................................................................................. 35
10. Watergehalte in bewerkte VM ................................................................................................. 36
11. mineraalsamenstelling .............................................................................................................. 36
1. Hypofyse ........................................................................................................................................ 37
2. Schildklier ...................................................................................................................................... 38
3. bijnieren ........................................................................................................................................ 38
4. alvleesklier ..................................................................................................................................... 39
5. Geslachtsklieren ............................................................................................................................ 39
6. Pathologie van het hormoonstelsel .............................................................................................. 40
