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The theme of nutrition and healthy lifestyle in General, has become very popular. This was written many hundreds of books and thousands of posts, from this vast flow of information, which is not easy to understand, give up. In water sports, this topic is generally not very interesting, but Champions in Windsurfing, kite or Wake, I realized this is the first line of competitive rankings because the sport is inseparable from a healthy diet and regime. Let's find out together what was happening and why!
We all know that our diet consists of proteins, fats and carbohydrates, which form the basis of food. Carbohydrates are the main source of energy for the body. The brain and muscles in the first place depends on the amount of consumed carbohydrates. Carbohydrates are divided into three types:Simple carbohydrates
(lactose, sucrose, glucose, maltose). Contain one or two molecules of simple carbohydrates.
SOURCE: Fruits, berries, sugar, pure dairy products.
FEATURES: Simple carbohydrates are digested much quicker than complex and higher raise the level of blood sugar. The probability of deposition in fat high: sugar rises quickly and falls quickly, if not to spend energy on some activity, it will go to fat stores. The disadvantage of this is that the body is short enough such energy, moreover, when the sugar level drops, appetite reappears, and the man is forced to eat something else.Complex carbohydrates
("correct" or "slow" carbohydrates) are so named because they contain 3 or more molecules of simple carbohydrates. These include mostly starch (80%) and glycogen.
SOURCE: Cereals, grains, legumes (except soy), potatoes, corn.
FEATURES: Complex carbohydrates are digested for a long time, slowly raise the blood sugar and for long time support it at the same level. That's good, because the body gets little nutrition, and you can use it as energy. The probability of deposition in the fat is very low, because the carbohydrates enter the bloodstream metered, and the cost of any human movement.Non-digestible carbohydrates
, i.e., cellulose (dietary fiber) — grown structures that are not digested but helps the digestion.
SOURCE: Bran, whole grains, beans, seeds, nuts, raw vegetables and fruits.
FEATURES: Fiber is necessary for normal functioning of the gastrointestinal tract. It slows the assimilation of proteins, fats and carbohydrates.
Complex carbohydrates should be 70-80%, easy — 30-20%. Cereals are a source of complex carbohydrates, and fruits and vegetables contain simple carbohydrates and fiber. Grits can be eaten any, it should be done in the morning, because at this time we particularly need energy. Fruits also are there any possible and better to do it in the morning. Vegetables can be eaten at any time of the day, as they improve the stomach. By themselves, the bread and pasta do not carry something terrible, but given how they nowadays produce, I personally do not suggest eating them. If you really want to eat something starchy, choose the products durum.
PROTEIN, PROTEIN is a building material that is necessary for the full recovery of our body, subjected to daily stress. Not casual proteins comprise 15-20% of our body weight. It is especially important to consume protein to those involved in sport to build muscle. It is recommended that the protein ranged from 10 to 35% of your daily calories. Proteins are divided by origin into animals is any meat, fish, eggs, dairy products, and vegetable and nuts and legumes. Animal products are considered more useful, as they contain a wider variety of amino acids. However, it is important to alternate different protein products that the body receives as many different amino acids.
If you don't consume protein at all, sooner or later you will tire out the body in a deep hole because of the constant stress. This will lead to destruction of muscles and the accumulation of a large amount of fat.What are protein shakes in cartons and cans?
"Protein shakes is a protein powder. They are made from all natural foods, whey (fast-digesting) and casein (digested) proteins produced from milk and egg proteins — egg, soy, respectively, from soy. There are several types of protein, but they also are made from food. In fact it is just a convenient option for food that does not spoil for a long time and easily transported. In my opinion, protein is fine, if not forget that this is just a Supplement. That is, to treat it in addition to the regular food, and it should be less than half of the daily diet. If you eat 2-3 times a day 1-2 times to eat protein. But not Vice versa. There is nothing magical, it will not accelerate muscle growth or fat loss. It just makes it easier to diet. You can eat a pack of cheese or piece of meat, and can have protein. That will be more convenient to you.
Fats are divided into saturated and unsaturated.GOOD FATS are UNSATURATED
, those that remain in liquid form at low temperature. Is fish oil and oils from nuts. You can also eat nuts, pure and simple.BAD FATS – SATURATED
, they contain in meat and dairy products. They harden at low temperature and less digestible by the human body.
are very important for a person product, they participate in the formation of cell membranes and connective tissues. First, fats are necessary for good skin, nails and hair. Secondly, they help to run properly the nervous system. Thirdly, they are necessary for the normal functioning of the body and particularly the immune system.
The so-called "Superfoods", in addition to overall usefulness, have some special properties.Broccoli
There is LITTLE THAT CAN COMPARE WITH the BROCCOLI IN the USEFULNESS and capacity to combat the various ailments. The broccoli lots of antioxidants, substances that help to reduce the risk of diseases of the stomach, lungs and rectum. Broccoli rich in beta-carotene, vitamin C and folic acid, which enhances immunity.Dark chocolate
7 GRAMS OF DARK CHOCOLATE DAILY CAN REDUCE BLOOD PRESSURE. Cocoa powder is rich in flavonoids, antioxidants that can lower LDL ("bad") cholesterol.Salmon
OILY FISH SUCH AS SALMON, HERRING, MACKEREL, is the first source of fatty acids omega-3 that are associated with a decreased risk of developing depression, heart disease and even cancer.Walnuts
IF YOU don'T EAT FISH, the only worthy competitive source for you can be walnuts. In their form they resemble the brain, and, oddly enough, they improve mental activity.Avocado
NUTRITIOUS AND RICH in HEALTHY FATS, avocado helps reduce levels of "bad" cholesterol. Avocado contains large amounts of potassium and folate (vitamin B9), which lower the risk of heart and vascular diseases.Spinach
Spinach IS an EXCELLENT SOURCE of IRON, but a travel of lutein and zeaxanthin — two immune-boosting antioxidants important for eye health. Recent studies have shown that spinach is one of the most effective products that reduce the risk of cancer.
Every natural product can be called "superfood". They are all unique and carry some benefit. For example, I can't live without rice, as it gives me loads of energy for the whole day, so I eat it for almost ten years. It is important to alternate different foods and how to combine them. Even sweets are useful if you want to quickly raise the blood sugar level. In any case, you need variety, if you are one and the same, it will quickly bored. The mood will fall, and from the food that you don't like sense very little.Salt
Salt (sodium chloride) must be in the human diet. Sodium is involved in the life of the cell and the transmission of electrical impulses. If a person plays sports, he sweats and then loses a certain amount of salt, and it needs to fill, consuming from the outside. Due to the insufficient amount of salt in the body can cause problems with blood pressure, fluid balance in the body. This can lead to General weakness, sleepiness and other unpleasant moments. On average, it is recommended to consume 2-3 grams of salt per day.What products is to refuse?
All you need to know the measure. Desserts and other sweets is better to eat in the morning every 5-10 days. The more a person fat, the less it can be harmful products.
Alcohol stimulates the breakdown of muscle, so it should not drink more than once a month and to give preference to wines and other drinks with a low degree. In giving up meat, I do not see sense, except that is to follow fat. But if you eat meat 2-3 pounds a day, can cause stomach problems.
Fasting days should not do, is, in my opinion, in General, crazy exit. It turns out the whole week we eat some stuff, and then one day — nothing. You need to get used to live differently, eat right the whole week.
In the morning, carbohydrates at the expense of cereals and fruits — vegetables and meat in the evening — vegetables and meat. And once every 7-10 days allow myself to eat something harmful, such as pizza or some sweets, sweets, kebab or other similar product. It will not cause harm to the body, and even the "acceleration" of metabolism. Because you suddenly to body would give him something harmful, what you need to get rid of. In athletes it's called "loading": for some time rigidly hold the right diet, and then for one day eat what you want, and again keep diet. Most importantly, the diet observed at least 5-7 days, but preferably 10-15. Then the probability that "bad things" that you have eaten will settle in the fat, is very small.How to instill a habit of healthy eating?
Make FRIENDS WITH ATHLETES or people who eat healthy food, and with them the desire for unhealthy foods will be less.
SPORTS. Why a person eats healthy food? Not because it is something he really likes, but because he either needs the food for recovery after stress or him health contraindicated there's more. Agree, if the extra rolls you can die (I'm talking about diabetes), you do not want her so much to want.
DO REGULAR DOWNLOAD. Usually harmful you want, because you cannot. It is very quickly bored. Try every 2 weeks to go to the restaurant "fast food". In 2-3 months you look at him does not want, because you know that can afford food from it. If you constantly give yourself something good to eat gradually, and then keep eating right, to break a diet will want less. The more you eat right, the better you will feel and look, and this is a huge motivation to keep a healthy regime. And given that "bad foods" too, you sometimes are, they will not want as much as usual.How to make healthy food tasty?
"Want to make healthy food delicious – add salt, pepper, coriander, cloves, or other natural spice. In fact, all spices are allowed. Help dried vegetables, carrots, onions, garlic. Personally, I always add food in dried, minced garlic. It adds a piquancy to the food. The main thing — to purchase the spice was not amplifiers.published