1
VOEDINGS- EN BEWEGINGSLEER
Inhoudsopgave
Definities....................................................................................................................................................... 5
Voedingsstoffen of nutriënten........................................................................................................................ 5
Indeling van voedingsstoffen.......................................................................................................................... 5
Functies van voedingsstoffen......................................................................................................................... 6
Behoefte aan voedingsstoffen........................................................................................................................ 6
Voedingswaarde en nutriëntdensiteit............................................................................................................. 7
Voedingswaarden achterhalen....................................................................................................................... 7
Koolhydraten (1g kh = 4kcal).......................................................................................................................... 8
Indeling KH...........................................................................................................................................................8
Mono- en disachariden........................................................................................................................................8
Oligosachariden...................................................................................................................................................8
Polysachariden.....................................................................................................................................................8
Voedingsvezels......................................................................................................................................................9
Functies koolhydraten..........................................................................................................................................9
Relatie verteerbare koolhydraten en gezondheid................................................................................................9
Invloed voedingsvezels en preventie gezondheidsproblemen............................................................................10
Vertering.............................................................................................................................................................10
Opname koolhydraten........................................................................................................................................10
Stofwisseling koolhydraten................................................................................................................................10
Glycemie en glycemische respons van het voedsel............................................................................................11
Glycemic Load....................................................................................................................................................11
Koolhydraten aanbevelingen..............................................................................................................................11
Samenvatting koolhydraten...............................................................................................................................12
Vetten (lipiden) 1g = 9kcal............................................................................................................................ 13
Triglyceriden.......................................................................................................................................................13
Vetzuren: indeling...............................................................................................................................................13
Triglyceriden*: verdeling over voedingsmiddelen..............................................................................................14
Syntheseoverzicht vetzuren................................................................................................................................15
Opname lipiden in het lichaam..........................................................................................................................15
Stofwisseling: opbouw en afbraak.....................................................................................................................15
Functies van lipiden en vetzuren........................................................................................................................16
Aanbevelingen lipiden:.......................................................................................................................................17
Lipiden in relatie tot de gezondheid...................................................................................................................17
,2
VOEDINGS- EN BEWEGINGSLEER
Cholesterol..........................................................................................................................................................17
LDL (Low Density Lipoproteïne)..........................................................................................................................18
HDL (High Density Lipoproteïne)........................................................................................................................18
Lipiden in relatie tot de gezondheid...................................................................................................................18
Essentiële vetzuren.............................................................................................................................................18
Samenvatting vetten in relatie tot de gezondheid.............................................................................................18
Aanbevelingen en voedingsmiddelen.................................................................................................................19
Eiwitten / proteïnen (1g = 4kcal)................................................................................................................... 19
Inleiding..............................................................................................................................................................19
Soorten aminozuren...........................................................................................................................................19
Indelen eiwitten..................................................................................................................................................20
Eiwitten in de voeding........................................................................................................................................20
Kwaliteit van eiwitten.........................................................................................................................................20
Eiwitsupplementen: shake it..............................................................................................................................21
Opname en stofwisseling van eiwitten..............................................................................................................21
Functies eiwitten................................................................................................................................................22
Eiwitondervoeding.............................................................................................................................................22
Eiwitovervoeding................................................................................................................................................23
Aanbevelingen eiwitten......................................................................................................................................23
Water.......................................................................................................................................................... 23
Inleiding..............................................................................................................................................................23
Verschillende compartimenten van het lichaamswater.....................................................................................23
Samenstelling van de lichaamsvloeistoffen........................................................................................................24
Functies van water.............................................................................................................................................24
Regulatie waterbalans.......................................................................................................................................24
Regulatie vochtverdeling....................................................................................................................................24
Waterbalans.......................................................................................................................................................25
Bronnen van water in de voeding......................................................................................................................25
Aanbevelingen....................................................................................................................................................25
Testen vochtbalans.............................................................................................................................................25
Verstoring in vochtbalans...................................................................................................................................25
Sportdranken......................................................................................................................................................26
Osmolariteit........................................................................................................................................................27
Sportdranken......................................................................................................................................................27
Invloed op sportprestatie...................................................................................................................................27
Alcohol........................................................................................................................................................ 28
Is alcohol een voedingsstof?...............................................................................................................................28
,3
VOEDINGS- EN BEWEGINGSLEER
Voorbeeld: bier...................................................................................................................................................28
Verwerking in het lichaam..................................................................................................................................28
Opname van alcohol..........................................................................................................................................28
Alcohol en energie..............................................................................................................................................28
Alcohol en gezondheid.......................................................................................................................................28
Aanbevelingen....................................................................................................................................................29
Mineralen en sporenelementen................................................................................................................... 30
Stofwisseling.......................................................................................................................................................30
Functies..............................................................................................................................................................30
Voedingsbronnen...............................................................................................................................................30
Calcium...............................................................................................................................................................30
Magnesium........................................................................................................................................................31
Krampen.............................................................................................................................................................31
Natrium..............................................................................................................................................................32
Kalium.................................................................................................................................................................32
Ijzer.....................................................................................................................................................................32
Opname van ijzer...............................................................................................................................................32
Functies van ijzer................................................................................................................................................32
Vitamines.................................................................................................................................................... 33
Inleiding..............................................................................................................................................................33
Stofwisseling.......................................................................................................................................................33
Indeling...............................................................................................................................................................33
Vitamine D..........................................................................................................................................................33
Stofwisseling vitamine D................................................................................................................................34
Functies in het lichaam..................................................................................................................................34
Vitamine C..........................................................................................................................................................34
Bronnen van vitamine C.................................................................................................................................34
Homeostatische controle van vitamine C......................................................................................................34
Functies van vitamine C.................................................................................................................................34
Behoeftes en aanbevelingen..............................................................................................................................34
Vitamines en gezondheid...................................................................................................................................35
Energie........................................................................................................................................................ 35
Inleiding (1/2).....................................................................................................................................................35
Energiestofwisseling op celniveau......................................................................................................................35
Inleiding (2/2).....................................................................................................................................................36
BMR en REE........................................................................................................................................................36
Invloeden van BMR en REE.................................................................................................................................36
Formules voor inschatten van REE.....................................................................................................................36
, 4
VOEDINGS- EN BEWEGINGSLEER
Inschatten REE....................................................................................................................................................36
Inschatten energieverbruik (TEE).......................................................................................................................37
MET (Metabolic Equivalent (of a) Task).............................................................................................................39
Fysieke activiteit.................................................................................................................................................39
MET-waarden.....................................................................................................................................................39
Energie van voedingsstoffen meten...................................................................................................................39
Energie................................................................................................................................................................40
Energetische waarde van voedingsstoffen.........................................................................................................40
Meten van energieverbruik................................................................................................................................40
Energiebalans.....................................................................................................................................................41
Voedingsdriehoek........................................................................................................................................ 42
Belangrijkste verschillen – oud vs. nieuw:..........................................................................................................42
Doelen van de voedingsdriehoek.......................................................................................................................42
Voedingsvoorlichting..........................................................................................................................................42
Kritische kijk........................................................................................................................................................42
Verhouding plantaardig vs. dierlijk....................................................................................................................43
Kritiek op de voedingsdriehoek..........................................................................................................................43
Grijze zone..........................................................................................................................................................43
Voedselconsumptiepeiling..................................................................................................................................43
Maaltijdpatronen...............................................................................................................................................44
Fysieke activiteit.......................................................................................................................................... 45
Fysieke activiteit.................................................................................................................................................45
Fysieke fitheid.....................................................................................................................................................46
Sedentair gedrag.......................................................................................................................................... 47
Factsheet sedentair gedrag................................................................................................................................47
Risicogroepen.....................................................................................................................................................47
Sedentair gedrag................................................................................................................................................48
Global status report on physical activity 2022............................................................................................... 49
Bewegingsrichtlijnen.................................................................................................................................... 50
Lichaamsbeweging.............................................................................................................................................50
Vlaamse richtlijnen Instituut Gezond Leven.......................................................................................................50
VOEDINGS- EN BEWEGINGSLEER
Inhoudsopgave
Definities....................................................................................................................................................... 5
Voedingsstoffen of nutriënten........................................................................................................................ 5
Indeling van voedingsstoffen.......................................................................................................................... 5
Functies van voedingsstoffen......................................................................................................................... 6
Behoefte aan voedingsstoffen........................................................................................................................ 6
Voedingswaarde en nutriëntdensiteit............................................................................................................. 7
Voedingswaarden achterhalen....................................................................................................................... 7
Koolhydraten (1g kh = 4kcal).......................................................................................................................... 8
Indeling KH...........................................................................................................................................................8
Mono- en disachariden........................................................................................................................................8
Oligosachariden...................................................................................................................................................8
Polysachariden.....................................................................................................................................................8
Voedingsvezels......................................................................................................................................................9
Functies koolhydraten..........................................................................................................................................9
Relatie verteerbare koolhydraten en gezondheid................................................................................................9
Invloed voedingsvezels en preventie gezondheidsproblemen............................................................................10
Vertering.............................................................................................................................................................10
Opname koolhydraten........................................................................................................................................10
Stofwisseling koolhydraten................................................................................................................................10
Glycemie en glycemische respons van het voedsel............................................................................................11
Glycemic Load....................................................................................................................................................11
Koolhydraten aanbevelingen..............................................................................................................................11
Samenvatting koolhydraten...............................................................................................................................12
Vetten (lipiden) 1g = 9kcal............................................................................................................................ 13
Triglyceriden.......................................................................................................................................................13
Vetzuren: indeling...............................................................................................................................................13
Triglyceriden*: verdeling over voedingsmiddelen..............................................................................................14
Syntheseoverzicht vetzuren................................................................................................................................15
Opname lipiden in het lichaam..........................................................................................................................15
Stofwisseling: opbouw en afbraak.....................................................................................................................15
Functies van lipiden en vetzuren........................................................................................................................16
Aanbevelingen lipiden:.......................................................................................................................................17
Lipiden in relatie tot de gezondheid...................................................................................................................17
,2
VOEDINGS- EN BEWEGINGSLEER
Cholesterol..........................................................................................................................................................17
LDL (Low Density Lipoproteïne)..........................................................................................................................18
HDL (High Density Lipoproteïne)........................................................................................................................18
Lipiden in relatie tot de gezondheid...................................................................................................................18
Essentiële vetzuren.............................................................................................................................................18
Samenvatting vetten in relatie tot de gezondheid.............................................................................................18
Aanbevelingen en voedingsmiddelen.................................................................................................................19
Eiwitten / proteïnen (1g = 4kcal)................................................................................................................... 19
Inleiding..............................................................................................................................................................19
Soorten aminozuren...........................................................................................................................................19
Indelen eiwitten..................................................................................................................................................20
Eiwitten in de voeding........................................................................................................................................20
Kwaliteit van eiwitten.........................................................................................................................................20
Eiwitsupplementen: shake it..............................................................................................................................21
Opname en stofwisseling van eiwitten..............................................................................................................21
Functies eiwitten................................................................................................................................................22
Eiwitondervoeding.............................................................................................................................................22
Eiwitovervoeding................................................................................................................................................23
Aanbevelingen eiwitten......................................................................................................................................23
Water.......................................................................................................................................................... 23
Inleiding..............................................................................................................................................................23
Verschillende compartimenten van het lichaamswater.....................................................................................23
Samenstelling van de lichaamsvloeistoffen........................................................................................................24
Functies van water.............................................................................................................................................24
Regulatie waterbalans.......................................................................................................................................24
Regulatie vochtverdeling....................................................................................................................................24
Waterbalans.......................................................................................................................................................25
Bronnen van water in de voeding......................................................................................................................25
Aanbevelingen....................................................................................................................................................25
Testen vochtbalans.............................................................................................................................................25
Verstoring in vochtbalans...................................................................................................................................25
Sportdranken......................................................................................................................................................26
Osmolariteit........................................................................................................................................................27
Sportdranken......................................................................................................................................................27
Invloed op sportprestatie...................................................................................................................................27
Alcohol........................................................................................................................................................ 28
Is alcohol een voedingsstof?...............................................................................................................................28
,3
VOEDINGS- EN BEWEGINGSLEER
Voorbeeld: bier...................................................................................................................................................28
Verwerking in het lichaam..................................................................................................................................28
Opname van alcohol..........................................................................................................................................28
Alcohol en energie..............................................................................................................................................28
Alcohol en gezondheid.......................................................................................................................................28
Aanbevelingen....................................................................................................................................................29
Mineralen en sporenelementen................................................................................................................... 30
Stofwisseling.......................................................................................................................................................30
Functies..............................................................................................................................................................30
Voedingsbronnen...............................................................................................................................................30
Calcium...............................................................................................................................................................30
Magnesium........................................................................................................................................................31
Krampen.............................................................................................................................................................31
Natrium..............................................................................................................................................................32
Kalium.................................................................................................................................................................32
Ijzer.....................................................................................................................................................................32
Opname van ijzer...............................................................................................................................................32
Functies van ijzer................................................................................................................................................32
Vitamines.................................................................................................................................................... 33
Inleiding..............................................................................................................................................................33
Stofwisseling.......................................................................................................................................................33
Indeling...............................................................................................................................................................33
Vitamine D..........................................................................................................................................................33
Stofwisseling vitamine D................................................................................................................................34
Functies in het lichaam..................................................................................................................................34
Vitamine C..........................................................................................................................................................34
Bronnen van vitamine C.................................................................................................................................34
Homeostatische controle van vitamine C......................................................................................................34
Functies van vitamine C.................................................................................................................................34
Behoeftes en aanbevelingen..............................................................................................................................34
Vitamines en gezondheid...................................................................................................................................35
Energie........................................................................................................................................................ 35
Inleiding (1/2).....................................................................................................................................................35
Energiestofwisseling op celniveau......................................................................................................................35
Inleiding (2/2).....................................................................................................................................................36
BMR en REE........................................................................................................................................................36
Invloeden van BMR en REE.................................................................................................................................36
Formules voor inschatten van REE.....................................................................................................................36
, 4
VOEDINGS- EN BEWEGINGSLEER
Inschatten REE....................................................................................................................................................36
Inschatten energieverbruik (TEE).......................................................................................................................37
MET (Metabolic Equivalent (of a) Task).............................................................................................................39
Fysieke activiteit.................................................................................................................................................39
MET-waarden.....................................................................................................................................................39
Energie van voedingsstoffen meten...................................................................................................................39
Energie................................................................................................................................................................40
Energetische waarde van voedingsstoffen.........................................................................................................40
Meten van energieverbruik................................................................................................................................40
Energiebalans.....................................................................................................................................................41
Voedingsdriehoek........................................................................................................................................ 42
Belangrijkste verschillen – oud vs. nieuw:..........................................................................................................42
Doelen van de voedingsdriehoek.......................................................................................................................42
Voedingsvoorlichting..........................................................................................................................................42
Kritische kijk........................................................................................................................................................42
Verhouding plantaardig vs. dierlijk....................................................................................................................43
Kritiek op de voedingsdriehoek..........................................................................................................................43
Grijze zone..........................................................................................................................................................43
Voedselconsumptiepeiling..................................................................................................................................43
Maaltijdpatronen...............................................................................................................................................44
Fysieke activiteit.......................................................................................................................................... 45
Fysieke activiteit.................................................................................................................................................45
Fysieke fitheid.....................................................................................................................................................46
Sedentair gedrag.......................................................................................................................................... 47
Factsheet sedentair gedrag................................................................................................................................47
Risicogroepen.....................................................................................................................................................47
Sedentair gedrag................................................................................................................................................48
Global status report on physical activity 2022............................................................................................... 49
Bewegingsrichtlijnen.................................................................................................................................... 50
Lichaamsbeweging.............................................................................................................................................50
Vlaamse richtlijnen Instituut Gezond Leven.......................................................................................................50
