{"id":148176,"date":"2024-09-27T11:09:06","date_gmt":"2024-09-27T09:09:06","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=148176"},"modified":"2024-09-27T11:11:35","modified_gmt":"2024-09-27T09:11:35","slug":"die-krag-van-suiwelvoeding-vir-jong-atlete","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/die-krag-van-suiwelvoeding-vir-jong-atlete\/","title":{"rendered":"Die krag van suiwelvoeding vir jong atlete"},"content":{"rendered":"<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><span lang=\"AF\">Om seker te maak dat kinders daagliks die korrekte voedingstowwe inneem om gesonde groei, ontwikkeling en \u2018n aktiewe lewenstyl te ondersteun, is dikwels \u2018n bron van kommer vir ouers. Die verantwoordelikheid is selfs groter wanneer kinders ernstig aan sport deelneem. Sportdeelname en die oefening wat daarmee gepaard gaan, verhoog verder die intensiteit en frekwensie van wat die liggaam benodig. Of jou kind sopas met skoolsport begin het, of belofte as \u2019n toekomstige ster toon, dit is uiters belangrik vir sy of haar prestasie, herstel en algemene gesondheid om die wetenskap van sportvoeding te verstaan.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<h4 class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">Die basiese beginsels van sportvoeding vir aktiewe kinders<\/span><\/b><\/span><\/h4>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><i><span lang=\"AF\"><br \/>\n<\/span><\/i><\/b><span lang=\"AF\">Geregistreerde dieetkundige Rosey Lombard\u00a0<span class=\"x_gmail-MsoHyperlink\">s\u00ea:<\/span><\/span><span class=\"x_gmail-MsoHyperlink\"><b><span lang=\"AF\">\u00a0<\/span><\/b><\/span><span lang=\"AF\">\u201c\u2019n Gebalanseerde dieet is die grondslag van sportvoeding. Vir kinders wat gereeld aan sport deelneem, is daar egter verskeie belangrike bykomende aspekte. Dit sluit in gefokusde voeding wat prestasie tydens oefening en kompetisies ondersteun, asook n\u00e1 sportdeelname herstel en langtermyngesondheid verseker.\u201d<\/span><\/span><\/p>\n<p>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/motiveer-jou-kind\/\">Hoe om \u2019n trae kind te motiveer<\/a><\/p>\n<p>&nbsp;<\/p>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">\u2019n Goed gebalanseerde dieet vir aktiewe kinders sluit die volgende in:<\/span><\/b><b><\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul type=\"disc\">\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">Koolhidrate \u2013 die prim\u00eare energiebron vir die brein en spiere tydens sport.<\/span><\/b><span lang=\"AF\">\u00a0Koolhidrate kan \u2019n bron van dieetvesel wees en is uiters belangrik vir dermgesondheid. Voedsel soos volgraan brood, rys, aartappels, vrugte en groente verskaf volhoubare energie wat nodig is om vir ho\u00eb-energie aktiwiteite voor te berei en daarmee deur te druk.<\/span><\/span><\/li>\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">Prote\u00efene \u2013 die boustene wat nodig is vir spierontwikkeling, -groei en -herstel.\u00a0<\/span><\/b><span lang=\"AF\">As deel van \u2018n dieet wat verskeidenheid insluit is \u00a0melk, joghurt, kaas, hoender, vis, eiers en peulgewasse goeie prote\u00efen bronne. Dit dra \u00a0gewoonlik by tot die \u00a0kind se daaglikse prote\u00efenbehoeftes sonder dat enige bykomende aanvullings benodig word.<\/span><\/span><\/li>\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">Vette \u2013 noodsaaklik vir die funksionering van liggaamselle en die verskaffing van gekonsentreerde energie.<\/span><\/b><span lang=\"AF\">\u00a0Gesonde vette soos avokado, grondboontjiebotter, olyfolie en neute kan die energieinhoud (kJ) van maaltye verhoog sonder om te veel volume by te voeg.<\/span><\/span><\/li>\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">Vitamiene en minerale \u2013 ruimskoots beskikbaar in kleurryke vrugte en groente om die liggaam se gesonde funksioneering te ondersteun.<\/span><\/b><span lang=\"AF\">\u00a0Vitamiene help om die immuunstelsel te ondersteun en algemene gesondheid te bevorder, en minerale soos kalium en magnesium is noodsaaklik vir spierfunksie.<\/span><\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-148180 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2024\/09\/rsz_rd_sportnutrition_3-500x320.jpg\" alt=\"\" width=\"500\" height=\"320\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4 class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">Die rol van suiwel in sportvoeding<\/span><\/b><\/span><\/h4>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><i><span lang=\"AF\"><br \/>\n<\/span><\/i><\/b><span lang=\"AF\">\u201cSuiwelprodukte speel \u2019n belangrike rol in die dieet van jong atlete,\u201d s\u00ea Maretha Vermaak, geregistreerde dieetkundige by\u00a0<\/span><span lang=\"AF\"><a href=\"https:\/\/www.rediscoverdairy.co.za\/sport-nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\" data-linkindex=\"0\">Rediscover Dairy<\/a><\/span><span lang=\"AF\">. \u201cDit verskaf ho\u00ebgehalte prote\u00efen, wat deurslaggewend is vir die verbetering van sportprestasie en om herstel n\u00e1 oefening aan te help.<\/span><\/span><\/p>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><a name=\"x__Hlk176937270\"><\/a><span lang=\"AF\">\u201cNavorsing toon dat so min as 500 ml melk of gegeurde melk n\u00e1 ho\u00eb-intensiteit oefening, al die regte bestanddele bevat om spiere te help herstel en te bou, wat gedurende oefening afgebreek is. Deur \u2019n drankie wat so voedsaam soos melk is binne \u2019n uur n\u00e1 \u2019n oefensessie in te neem, help jou liggaam om energievlakke te handhaaf en beperk die afbreek van spierweefsel. Dit maak dit vir die kind moontlik om die volgende dag weer net so hard te oefen. Behalwe vir prote\u00efen, verskaf suiwel ook koolhidrate vir energie; kalium, natrium en magnesium om elektroliete te vervang wat deur sweet verlore gaan, en vloeistof om dehidrasie te voorkom. Melk en melk produkte is besonders ryk aan kalsium, \u2019n mineraal wat belangrik is om sterk bene te bou en om spierfunksie te ondersteun en te handhaaf.\u201d<\/span><\/span><\/p>\n<p>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/aktiewe-kinders-is-slimmer-kinders\/\">Aktiewe kinders is slimmer kinders<\/a><\/p>\n<p>&nbsp;<\/p>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">Hier is voorbeelde van ideale tussen-in happies vir n\u00e1 oefening:<\/span><\/b><b><\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul type=\"disc\">\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><span lang=\"AF\">Melk of gegeurde melk<\/span><\/span><\/li>\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><span lang=\"AF\">Jogurt of drinkbare jogurt<\/span><\/span><\/li>\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><span lang=\"AF\">Gladdejantjies (\u201csmoothies\u201d) gemaak van jogurt en melk<\/span><\/span><\/li>\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><span lang=\"AF\">Graanvlokkies met melk of jogurt<\/span><\/span><\/li>\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><span lang=\"AF\">Kaastoebroodjies<\/span><\/span><\/li>\n<li class=\"x_MsoNormal\"><span style=\"color: #000000;\"><span lang=\"AF\">Gebakte aartappel met maaskaas<\/span><\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-148178 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2024\/09\/RD_SportNutrition_2-500x347.jpg\" alt=\"\" width=\"500\" height=\"347\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4 class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">Pas jou kind se voeding aan volgens sy\/haar behoeftes<\/span><\/b><\/span><\/h4>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><i><span lang=\"AF\"><br \/>\n<\/span><\/i><\/b><a name=\"x__Hlk176938192\"><\/a><span lang=\"AF\">Elke kind is anders, en sy of haar voedingsbehoeftes verskil na gelang van faktore soos ouderdom, intensiteit van aktiwiteit en persoonlike voorkeure. Ouers moet seker maak dat die kind se inname voldoende energie (kilojoules) bevat om aan hulle daaglikse behoeftes vir algemene funksionering, groei, sportprestasie en herstel te kan voorsien<\/span><span lang=\"AF\">. \u201cEen manier om seker te maak dat jou kind genoeg energie inneem, is om gesonde vette by maaltye en versnaperinge te voeg\u201d s<\/span><span lang=\"AF\">\u00ea<\/span><span lang=\"AF\">\u00a0Rosey. \u201cDit kan byvoorbeeld wees om grondboontjiebotter by \u2019n \u2018smoothie\u2019 of avokado by \u2019n kaastoebroodjie te voeg, of \u2019n handvol neute in sy of haar kosblik te sit\u201d gee sy raad. Vette bevat meer as dubbel die energie per gram in vergelyking met koolhidrate of prote\u00efene; dit is dus \u2019n gekonsentreerde bron van energie\u201d<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><b><span lang=\"AF\">Volhoubare energie en hidrasie voor oefening \u2013<\/span><\/b><span lang=\"AF\">\u00a0Dit is uiters belangrik dat jou kind voldoende energie voor oefening inneem deur middel van \u2019n koolhidraatgebaseerde versnapering. Dit kan \u2019n vinnige \u2018smoothie\u2019 wees, of joghurt met vrugte, graanvlokkies met melk of roosterbrood met grondboontjiebotter en konfyt. Hidrasie is net so belangrik \u2013 moedig jou kind aan om deur die loop van die dag water of melk te drink om optimale hidrasievlakke te handhaaf.<\/span><\/span><\/p>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><a name=\"x__Hlk177549204\"><\/a><b><span lang=\"AF\">Herstel n\u00e1 oefening \u2013<\/span><\/b><span lang=\"AF\">\u00a0Die doel n\u00e1 oefening is om die energie wat verbruik is te vervang en om spierweefselse herstel te ondersteun. Dit is ideaal om binne die eerste uur n\u00e1 oefening \u2019n koolhidraat- en prote\u00efenryke versnapering soos gegeurde melk, jogurt met vrugte of \u2019n toebroodjie met kaas en heuning in te neem. As jou kind nie lus is vir eet nie, kan \u2019n \u2018smoothie\u2019 of melkskommel \u2019n goeie alternatief wees om die herstelproses \u2019n hupstoot te gee.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><span lang=\"AF\">Rosey sluit af: \u201cSportvoeding vir kinders behoort nie ingewikkeld te wees vir ouers nie, veral nie as jy reeds \u2019n sterk grondslag van gebalanseerde daaglikse maaltye het nie. Dan is dit net \u2019n kwessie van om daarop te let \u00a0om voor sportdeelname aan hul energiebehoeftes te voldoen en om n\u00e1 sport op prote\u00efenryke versnaperinge vir herstel te konsentreer. Ouers het \u2019n groot verskeidenheid keuses oor hoe om aan die voedingsbehoeftes van hulle ontluikende atlete te voldoen, en gelukkig is baie melk en suiwelprodukte onder kinders se gunstelingkos.\u201d<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p class=\"x_MsoNormal\"><span style=\"color: #000000;\"><span lang=\"AF\">Besoek\u00a0<\/span><span lang=\"AF\"><a href=\"https:\/\/www.rediscoverdairy.co.za\/sport-nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\" data-linkindex=\"1\">https:\/\/www.rediscoverdairy.co.za\/sport-nutrition\/<\/a><\/span><span lang=\"AF\">\u00a0vir meer inligting oor die voordele van suiwel en sportvoeding vir kinders.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/visieprobleme-kinders-wat-jy-moet-weet\/\">Visieprobleme in kinders: wat jy moet weet<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Om seker te maak dat kinders daagliks die korrekte voedingstowwe inneem om gesonde groei, ontwikkeling en \u2018n aktiewe lewenstyl te ondersteun, is dikwels \u2018n bron van kommer vir ouers. Die verantwoordelikheid is selfs groter wanneer kinders ernstig aan sport deelneem. [&hellip;]<\/p>\n","protected":false},"author":58,"featured_media":148179,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[213,1008,1754,3318,5444,5449,6421],"class_list":["post-148176","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-sport","tag-suiwel","tag-sportief","tag-jou-kind","tag-atletiek","tag-sportsterre","tag-atleet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Die krag van suiwelvoeding vir jong atlete | rooi rose<\/title>\n<meta name=\"description\" content=\"Dis uiters belangrik vir jou kind se prestasie, herstel en algemene gesondheid om die wetenskap van sportvoeding te verstaan.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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