Personal Health and Well-being

Ruby Wilson
Mind Map by Ruby Wilson, updated more than 1 year ago
Ruby Wilson
Created by Ruby Wilson about 5 years ago
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Description

Mind Map on Personal Health and Well-being, created by Ruby Wilson on 03/16/2015.

Resource summary

Personal Health and Well-being
1 LINK BETWEEN EXERCISE, DIET, WORK AND REST
1.1 Diet is one of the factors that contributes to a healthy lifestyle and general well-being
1.2 The energy equation - the more physical work we do, the more energy we need to complete it. Food contains calories, which are used within the body to release energy for physical activity
1.2.1 Sports performers will use more calories than those who do not exercise and so they can afford to consume more food for energy
1.2.1.1 Athletes must ensure that Energy IN = Energy OUT
1.3 work provides finance and opportunity - exercise provides fitness to work and enjoy life - rest allows us to recover and improve
1.3.1 all FOUR need to be done in moderation and combined for a health, active lifestyle
2 DIET
2.1 It is very important to eat a balanced diet
2.1.1 Macronutrients (nutrients required in large quantities)
2.1.1.1 carbohydrates (starchy foods such as bread, rice, potatoes and pasta)
2.1.1.1.1 fats (dairy products, fatty meat, sweets)
2.1.1.1.1.1 protein (fish, eggs, meat and beans)
2.1.1.1.1.2 saturated (HDL) bad, can be converted into cholesterol by the liver. This leads to high blood cholesterol and increases the likeliness of heart attack
2.1.1.1.1.3 unsaturated (LDL) good, these are foods like nuts, salmon and olives
2.1.1.1.2 there are simple carbs (high glycaemic) and complex carbs (low glycaemic)
2.1.1.1.2.1 simple (HGI) includes white rice, biscuits, cakes
2.1.1.1.2.2 complex (LGI) includes wholemeal, bread, potatoes
2.1.2 Micronutrients (nutrients required in small quantities)
2.1.2.1 vitamins (fruit and veg)
2.1.2.1.1 minerals (mainly in veg)
2.1.2.1.1.1 water
2.1.2.1.1.1.1 fibre (veg, fruits, nuts, cereal)
2.1.3 A balanced diet provides all essential nutrients for health, fitness, strength and well-being
2.1.3.1 3 things which can dictate your diet - control weight, religious reasons e.g Ramadan, allergy e.g nut allergy
3 WHY DO WE NEED THESE FOOD GROUPS?
3.1 CARBOHYDRATES
3.1.1 provides the body with energy for physical work
3.1.1.1 can be used during aerobic and anaerobic activity
3.2 FATS
3.2.1 provides the body with energy
3.2.1.1 keeps us warm
3.2.1.1.1 used in aerobic activity
3.3 PROTEIN
3.3.1 growth & repair
3.3.1.1 very important to a sports performer as it is used in muscular hypertrophy and repair muscle tissue
4 THE EATWELL PLATE
4.1 fruit & veg 33%
4.1.1 carbs (starch e.g bread and rice) 33%
4.1.1.1 protein (meat and fish) 14%
4.1.1.1.1 milk and dairy 14%
4.1.1.1.1.1 sugar and fat 6%
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