VOEDINGSLEER
Samenvatting 23-24
,
,INHOUD
Inleiding ........................................................................................................................................................... 1
1. Macronutriënten ......................................................................................................................................... 1
2. Micronutriënten .......................................................................................................................................... 1
2.1. Vitamines........................................................................................................................................... 1
3. De vernieuwde voedingsdriehoek ............................................................................................................... 1
Hoofdstuk 1: Energie ........................................................................................................................................ 2
1. Energiestofwisseling .................................................................................................................................... 2
2. Energiebalans .............................................................................................................................................. 2
2.1. Energie-inname ................................................................................................................................. 2
2.2. Energiebehoefte ................................................................................................................................ 2
2.2.1. Basaal metabolisme of ruststofwisseling ...................................................................................... 3
2.2.2. Het thermogeen effect van voeding ............................................................................................. 3
2.2.3. Fysieke activiteit ............................................................................................................................ 3
2.2.4. Algemene gezondheidstoestand en/of voedingstoestand ............................................................ 3
Hoofdstuk 2: Eiwitten of proteïnen .................................................................................................................. 4
1. Wat zijn eiwitten? ........................................................................................................................................ 4
2. Eiwitbehoefte .............................................................................................................................................. 4
3. Eigenschappen van eiwitten ........................................................................................................................ 4
4. Functies van eiwitten ................................................................................................................................... 5
5. Eiwitten in de voeding ................................................................................................................................. 5
6. Eiwitkwaliteit ............................................................................................................................................... 5
7. Vertering en opname van eiwitten .............................................................................................................. 6
8. Stofwisseling van de eiwitten ...................................................................................................................... 6
Hoofdstuk 3: vetten of lipiden .......................................................................................................................... 7
1. Triglyceriden in onze voeding ...................................................................................................................... 7
2. Verzadigde en overzadigde vetzuren ........................................................................................................... 7
2.1. Verzadigde vetzuren (SFA) ................................................................................................................. 7
2.2. Onverzadigde vetzuren ...................................................................................................................... 7
2.2.1. Poly-onverzadigde vetzuren .......................................................................................................... 8
3. Vetten en het hart........................................................................................................................................ 8
4. Transvetten (TFA) ......................................................................................................................................... 8
5. Aanbevelingen voor vetten in onze voeding (voor volwassenen) ................................................................ 9
6. Cholesterol................................................................................................................................................... 9
, Hoofdstuk 4: Koolhydraten ............................................................................................................................. 10
1. Bouw en vorming ...................................................................................................................................... 10
2. Indeling van de koolhydraten .................................................................................................................... 10
2.1. Monosacchariden ............................................................................................................................ 10
2.2. Disacchariden .................................................................................................................................. 10
2.3. Polysacchariden ............................................................................................................................... 10
2.3.1. Voedingsvezels ............................................................................................................................ 11
3. Aanbevelingen voor koolhydraten ............................................................................................................. 11
Hoofdstuk 5: Alcohol ...................................................................................................................................... 12
1. Alcohol, niet essentieel maar toch… .......................................................................................................... 12
2. Metabolisme van alcohol .......................................................................................................................... 12
3. Alcohol en voeding .................................................................................................................................... 12
4. Bloedalcoholgehalte .................................................................................................................................. 12
5. Aandoeningen veroorzaakt door alcohol .................................................................................................. 12
6. Alcohol en het hart .................................................................................................................................... 13
Hoofdstuk 6: vitamines .................................................................................................................................. 14
1. Wat zijn vitamines? ................................................................................................................................... 14
2. Verschillende vitamines ............................................................................................................................. 15
Hoofdstuk 7: mineralen en spoorelementen .................................................................................................. 17
1. Mineralen en spoorelementen .................................................................................................................. 17
1.1. Calcium ............................................................................................................................................ 17
1.2. Chloor .............................................................................................................................................. 18
1.3. Chroom ............................................................................................................................................ 18
1.4. Fluor ................................................................................................................................................ 19
1.5. Fosfor............................................................................................................................................... 19
1.6. Ijzer .................................................................................................................................................. 20
1.7. Jodium ............................................................................................................................................. 20
1.8. Kalium .............................................................................................................................................. 21
1.9. Koper ............................................................................................................................................... 21
1.10. Magnesium ...................................................................................................................................... 22
1.11. Mangaan.......................................................................................................................................... 22
1.12. Molybdeen ...................................................................................................................................... 23
1.13. Natrium ........................................................................................................................................... 23
1.14. Selenium .......................................................................................................................................... 24
1.15. Zink .................................................................................................................................................. 24
2. Water......................................................................................................................................................... 24
Samenvatting 23-24
,
,INHOUD
Inleiding ........................................................................................................................................................... 1
1. Macronutriënten ......................................................................................................................................... 1
2. Micronutriënten .......................................................................................................................................... 1
2.1. Vitamines........................................................................................................................................... 1
3. De vernieuwde voedingsdriehoek ............................................................................................................... 1
Hoofdstuk 1: Energie ........................................................................................................................................ 2
1. Energiestofwisseling .................................................................................................................................... 2
2. Energiebalans .............................................................................................................................................. 2
2.1. Energie-inname ................................................................................................................................. 2
2.2. Energiebehoefte ................................................................................................................................ 2
2.2.1. Basaal metabolisme of ruststofwisseling ...................................................................................... 3
2.2.2. Het thermogeen effect van voeding ............................................................................................. 3
2.2.3. Fysieke activiteit ............................................................................................................................ 3
2.2.4. Algemene gezondheidstoestand en/of voedingstoestand ............................................................ 3
Hoofdstuk 2: Eiwitten of proteïnen .................................................................................................................. 4
1. Wat zijn eiwitten? ........................................................................................................................................ 4
2. Eiwitbehoefte .............................................................................................................................................. 4
3. Eigenschappen van eiwitten ........................................................................................................................ 4
4. Functies van eiwitten ................................................................................................................................... 5
5. Eiwitten in de voeding ................................................................................................................................. 5
6. Eiwitkwaliteit ............................................................................................................................................... 5
7. Vertering en opname van eiwitten .............................................................................................................. 6
8. Stofwisseling van de eiwitten ...................................................................................................................... 6
Hoofdstuk 3: vetten of lipiden .......................................................................................................................... 7
1. Triglyceriden in onze voeding ...................................................................................................................... 7
2. Verzadigde en overzadigde vetzuren ........................................................................................................... 7
2.1. Verzadigde vetzuren (SFA) ................................................................................................................. 7
2.2. Onverzadigde vetzuren ...................................................................................................................... 7
2.2.1. Poly-onverzadigde vetzuren .......................................................................................................... 8
3. Vetten en het hart........................................................................................................................................ 8
4. Transvetten (TFA) ......................................................................................................................................... 8
5. Aanbevelingen voor vetten in onze voeding (voor volwassenen) ................................................................ 9
6. Cholesterol................................................................................................................................................... 9
, Hoofdstuk 4: Koolhydraten ............................................................................................................................. 10
1. Bouw en vorming ...................................................................................................................................... 10
2. Indeling van de koolhydraten .................................................................................................................... 10
2.1. Monosacchariden ............................................................................................................................ 10
2.2. Disacchariden .................................................................................................................................. 10
2.3. Polysacchariden ............................................................................................................................... 10
2.3.1. Voedingsvezels ............................................................................................................................ 11
3. Aanbevelingen voor koolhydraten ............................................................................................................. 11
Hoofdstuk 5: Alcohol ...................................................................................................................................... 12
1. Alcohol, niet essentieel maar toch… .......................................................................................................... 12
2. Metabolisme van alcohol .......................................................................................................................... 12
3. Alcohol en voeding .................................................................................................................................... 12
4. Bloedalcoholgehalte .................................................................................................................................. 12
5. Aandoeningen veroorzaakt door alcohol .................................................................................................. 12
6. Alcohol en het hart .................................................................................................................................... 13
Hoofdstuk 6: vitamines .................................................................................................................................. 14
1. Wat zijn vitamines? ................................................................................................................................... 14
2. Verschillende vitamines ............................................................................................................................. 15
Hoofdstuk 7: mineralen en spoorelementen .................................................................................................. 17
1. Mineralen en spoorelementen .................................................................................................................. 17
1.1. Calcium ............................................................................................................................................ 17
1.2. Chloor .............................................................................................................................................. 18
1.3. Chroom ............................................................................................................................................ 18
1.4. Fluor ................................................................................................................................................ 19
1.5. Fosfor............................................................................................................................................... 19
1.6. Ijzer .................................................................................................................................................. 20
1.7. Jodium ............................................................................................................................................. 20
1.8. Kalium .............................................................................................................................................. 21
1.9. Koper ............................................................................................................................................... 21
1.10. Magnesium ...................................................................................................................................... 22
1.11. Mangaan.......................................................................................................................................... 22
1.12. Molybdeen ...................................................................................................................................... 23
1.13. Natrium ........................................................................................................................................... 23
1.14. Selenium .......................................................................................................................................... 24
1.15. Zink .................................................................................................................................................. 24
2. Water......................................................................................................................................................... 24
