March 2011 for web.indd - OVK

en meer te leer. Hul prestasies in 2010, toe hulle met vyf
ramme gaan skou het, sluit in:
• Ramme 12 - 15 maande: ’n tweede, derde en vier de
plek;
• Ramme 18 - 24 maande: eerste plek;
• Ramme 24 - 36 maande: eerste plek.
• Die ram EL 08 - 94 is as senior en reserwe grootkampioen
Ile de France-ram vir 2010 gekroon.
• In die groepklasse was hulle tweede in die groep van
drie ramme deur ’n teler geteel en ’n derde plek in
die groep van drie nageslag van ’n ram.
• In die interras-kompetisie het die stoetery ’n derde
plek met ’n ram onder 15 maande behaal en ’n eerste
plek met ’n ram 15 maande en ouer.
• Die ram EL 08 - 94 is in die interras-kompetisie
ge kroon as die opperste kampioen vir 2010.
Die twee jong vroue glo onwrikbaar in hul persoonlike
leu se: “As jou hart in jou boerdery is, jy hou van die ras
waar mee jy boer en die Here jou boerdery bestuur, kan
jy nie an ders as om van die boerdery ’n sukses te
maak nie.”
Bel ELZETTE of MARIA by 083 388 7534 of
051 943 7009 of e-pos by vanrooyen@ntelecom.
co.za vir meer inligting. Inhoud • Contents
28
THE CORRECT FUEL WHEN EXERCISING
Many individuals exercise at dif fer ent levels. Recommendations
for com petitive sport are very spe cialised
but individuals who are ‘exer cising’ rather than training
regularly can get all the nutrients they need from
following a balanced diet.
As well as carbohydrate for energy and some protein
for muscles, vita mins and minerals play an im portant
role in helping your body to function properly. For
example, a lack of cal cium and magnesium may lead
to muscle cramps. A good iron status is important
to prevent exercise-induced anaemia. A varied, wellbalanced
diet that includes all the major food groups
will normally ensure an adequate intake of vita mins
and minerals.
ENERGY
Depending on the duration and intensity of the exercise
you do, your body needs some extra energy. The
amount of additional calories required will also vary
greatly, de pending on your body size, age, gen der
and ex ternal factors such as climate, ground or air
resistance. For example, male Tour de France cyclists
may need up to 7,000 calo ries a day. However, an
average man weighing 70 kg would only need about
350 calories when jogging for 30 minutes or 400
calories for swimming (3 km/h) for 30 minutes.