健身靠出汗也要靠吃饭

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　　在运动训练学中有这样一句名言：“疲劳不能消除的训练是危险的”。这句话无论是在竞技体育还是全民健身 中都具有指导作用。它说明，体质的增强是在体能恢复中实现的，而体能恢复很大程度上要靠合理的 营养补充。
　　国家体育总局运动医学研究所运动营养中心研究员杨则宜教授告诉记者，科学的运动包括科学地营养补充。但 目前我国专门为健身人群提供指导的运动营养师非常缺乏，大众普遍缺乏运动营养的观念和知识。
　　运动营养需要专家指导
　　杨教授长期从事运动营养工作，他说：“有人认为，‘运动后大吃大喝一顿’就是补充营养了；还有人认为‘ 要减肥，就得不吃也不喝’其实，这都是不正确的。“大吃大喝”、“不吃不喝”不讲究能量与营养素之间的平衡 ，都会直接影响到第二天的训练。
　　“运动营养需要专业人士指导。运动营养师主要是为不同年龄、不同体质、不同健身需求的人们提供运动和营 养两方面的合理化指导，在进行运动指导的同时教人们合理膳食以达到健身目的。强身健体的，增加肌肉的，瘦身 塑形的，疾病恢复的，不同的健身人群所需要的运动营养指导也不尽相同,健尔马足疗机价格。”
　　运动营养指导是大众健身科技含量中相当重要的一环。在美国，健身俱乐部是否配备营养师是衡量这个俱乐部 是否完善、专业的重要指标。在这方面，我们显然与发达国家存在着不小的差距。
　　运动中要合理补充水
　　杨教授说，“运动中补充水、糖和盐非常重要。但很多人健身时不懂得科学补水。”
　　杨教授提醒：首先，要注意运动前、中、后的补水，“不渴不喝”不可取，当人感觉口渴时肌体已经处于轻度 脱水状态了。当汗液的水分丢失达体重的2％—3％时，运动能力就会下降。出汗造成的血容量减低会使心脏负担 过重。应该每15—20分钟，补充120—240毫升水。
　　其次，果汁、茶、碳酸类饮料和白水并不适合在运动时喝，应该选择运动饮料及时补充能量和出汗所流失的电 解质、维生素和水。
　　运动食谱有五个原则
　　除了要在运动中补充水分以外，在运动后一小时内应及时补充糖和蛋白质，帮助肌肉微粒结构损伤恢复。健身 爱好者的运动食谱要注意以下几个问题：
　　第一，合理选择三餐食物种类和数量，而不是单单根据自己的喜好选择食物。
　　第二，要重视主食的摄入，如：米、面、馒头等。主食中含有丰富的碳水化合物，能供给运动者 充足的能量。
　　第三，动物蛋白和植物蛋白的比例要适宜，避免摄入过多肉类。应多食牛奶和豆制品。
　　第四，吃各种各样蔬菜和水果，特别应强调增加生食的蔬菜，以减少营养素的损失。
　　第五，少吃或不吃油炸食物、肥猪肉、烤鸭、腊肉、奶油等，它们可能会引起肥胖。

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174833355 2008 年 04 月 13 日 21:35 Reading (loading. ..) Comments (6) Category: Personal Diary
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