健身运动应结合每个人自己的健康状况来合理安排,每一种运动都产生各种代谢产物,并打破身体内原有的平衡状态,因此,恢复过程实际是运动的一部分,只有通过适当的休息、补充营养和理疗等方式使机体重新恢复和建立新的平衡,整个身体才能保持健康的状态。如果不经过充分休息就再次进行剧烈的运动,机体的负担会进一步加重,导致机体内的平衡严重失控,如果不能通过必要的医疗手段予以纠正,就会导致健康的损害。莎娜琳
运动营养补充吃什么?
1.碳水化合物:它能给身体迅速和长时间的持续能量。 富含碳水化合物的食品包括面包、粮食和土豆等。运动后不要马上吃固体食物,至少要休息30分钟左右,待心肺功能和消化系统恢复稳定状态后。但此时可以吃一些易消化的流质或半流质食物,如糖水、八宝粥、烂面条。
2.脂肪:能够提供丰富的能量,比碳水化合物或蛋白质的能量多出一倍。不饱和脂肪酸是身体必需的成分,能提高负荷能力和恢复能力。但运动后不宜吃油腻重的食物,免得加重肠胃负担。
3.蛋白质:许多食品如肉、禽、鱼、蛋和牛奶及奶制品,能提供高生物品质的、有价值的蛋白,人的身体能从中制造出身体可吸收的蛋白。蛋白质能促进你吃的糖份更多、更快地填充到肌肉里,为下一次运动做好能源储备;而且,糖也会促进蛋白质更好地为你的肌肉修复、重建起作用。糖和蛋白质能共同促使你尽快地从运动疲劳恢复到正常状态,消灭营养恢复不足所造成的健康运动隐患。
4.维生素:随着身体的发力,身体胡萝卜素、维生素C和维生素E的需求量增大,使用高品质的植物油能提供足够的维生素。
5.矿物质:人的身体不断失去矿物质,特别是在从事体育活动的时候。在出汗时,身体不仅失去水分,也失去矿物质。运动员特别需要补充锌、钾、镁、铁等矿物质。
6.饮水:运动一个小时会失水约一升,失水百分之三以上,体能会下降,有强烈的疲劳感。建议运动超过四十五分钟以上时,每半小时饮用200毫升水。运动后一定要多喝开水,多吃梨、苹果、乳类、芝麻、新鲜蔬菜等柔润食物,或是平时多喝冰糖梨水、冬瓜汤等。
Exercise should be combined with each person's ownhealth status of rational arrangement, each movementproduces a variety of metabolites, and break the balance of the original body, therefore, the recovery process is actually part of the campaign, only through proper rest,nutrition and physical therapy, so that the body to http://tuanfudi.com/post/154.html restoreand to build new balance, the whole body to maintain a healthy state. Without sufficient rest once more strenuous exercise, the body will be further exacerbated, resulting in the body of the balance is seriously out of control, if notcorrected by medical means necessary, will lead to healthdamage. Sally Dina Lohan
Sports nutrition supplement to eat what?
1 carbohydrate: sustainable energy it can give the body quickly and long time. Carbohydrate rich foods includebread, bread and potatoes. After exercise, do notimmediately eat solid food, to rest for at least 30 minutes,until the heart and lung function and digestive system restoration after steady state. But now www.fjhhh.com you can eat somedigestible liquid or semi liquid food, such as sugar, rice pudding, rotten noodles.
2 fat: can provide abundant energy, than carbohydrates or protein energy more than doubled. Unsaturated fatty acids are essential ingredients, can improve the load capacity and resilience. But after exercise should not eatgreasy heavy food, lest aggravating the burden on the stomach.
3: many protein foods such as meat, poultry, fish, eggs and milk and milk products, can provide high quality,biological value of protein, the human body can be madeavailable for the body to absorb protein from. The protein can promote you eat sugar more, faster to fill in themuscles, do the energy reserves www.sz-frsz.com for the next movement;moreover, the sugar will also promote protein better foryour muscle repair, reconstruction work. Sugar andprotein can be common to you as soon as possible to restore from fatigue to the normal state of healthmovement, eliminate hidden dangers caused byinsufficient nutrient recovery.
4 vitamin: with the body force, the demand for bodycarotene, vitamin C and vitamin E increased, the use of high-quality vegetable oil can provide enough vitamin.
5 mineral: human body loses minerals, especially whenengaged in physical www.njjinshan.com activity. In the sweating, the body not only lose moisture, but also lose minerals. Athletes need special supplements of zinc, potassium, magnesium, iron and other minerals.
6 drinking water: exercise one hour about a liter of water loss, water loss of more than three percent, physicaldecline, have a strong sense of fatigue. Suggest exercisefor more than forty-five minutes, every half hour to drink200 ml of water. The www.grnj.net movement must drink boiling water,eat pears, apples, milk, sesame, fresh vegetables and other gentle food, or drink normally rock candy pear water, winter melon soup.