In recent years, fitness has increasingly become a popular lifestyle. Many women’s aesthetic orientation is no longer white, young and thin, but horse-drawn lines, right-angled shoulders and peach buttocks, in pursuit of health and vitality.
To achieve the goal of fitness, we need not only scientific exercise, but also correct diet.
Three meals a day, as long as it is imported, even one mouthful of beverage, can make fitness people think for half a day.
In the process, did your little sisters step on the what pit? Do you have any common misunderstanding about fitness meals in what? Should a scientific fitness meal look like what?
In order to find out the answer, Dr. Clove, in conjunction with Jiapei Kiwi Fruit, launched the “2019 Urban Women’s Fitness Diet Nutrition Survey”, hoping to find out how urban women keep fit and whether they have encountered any related dietary problems.
The hot report has come out, let’s have a look!
Life lies in movement, but work makes people still.
After all, the [community animals] who work overtime every day are almost out of qualification to play mobile phones. How can they have time to go to the gym?
However, not to mention the harm of sedentary sitting to the body, obesity alone has already made many people unbearable…
Therefore, no matter how busy the work is, we must make every effort to move. If you can’t spare the whole time, you can try to make use of the fragments of time.
For example, set an alarm clock, get up and walk after half an hour’s work, stretch your shoulders and neck, and trot all the way to the toilet. Get off several stops early when you come home from work and walk back by yourself. When brushing the play, don’t collapse, stand up, or take a dumbbell and move.
< < Dietary Guidelines for Chinese Residents > > recommends that we have medium activities at least 5 days a week for a total of 150 minutes. Fast walking and jogging are medium activities, and do not need special venues and equipment, which is very suitable for everyone.
If you open it in the wrong way, you will feel uncomfortable in your fitness.
Discomfort in long-term fitness is mainly related to unscientific exercise and unhealthy diet. For example, if the muscles do not get sufficient nutrition and rest after iron rolling, they will be tired. If you don’t warm up enough before exercise, it is easy to damage the knee joint.
In the hearts of many fitness people, carbohydrate is like a scourge, while meat and eggs are little angels. Little imagine, insufficient intake of carbohydrate will directly reduce the attention during fitness, making people prone to fatigue, even hypoglycemia and other conditions, which will affect the fitness effect.
Although the protein is good, it is not comprehensive enough.
After a certain amount of exercise, the human body needs to supplement carbohydrate and protein in time to help muscle recovery [5]. Especially for people who need to increase muscle strength, the demand for protein will be relatively high.
Eggs have a high protein utilization rate and basically do not contain fat, which can meet the dual needs of fitness people for muscle gain and fat control.
However, protein also has nutritional disadvantages. Compared with lean meat, its iron content is too low. Compared with shellfish, its zinc content is too low. Compared with milk, its calcium content is very low.
It is recommended that fitness personnel eat 40 ~ 75 g of livestock and poultry meat and aquatic products respectively every day, plus an egg and 300 ml of milk.
The refined rice and flour are too delicate, and the staple food is better if it is miscellaneous.
Milled rice flour will lose a large amount of dietary fiber and B vitamins during processing. Dietary fiber can help maintain the normal function of intestinal tract and better balance nutrition.
It is suggested that friends who exercise should let coarse cereals and beans account for 1/4 ~ 1/2 of the staple food and eat 50 ~ 100 g of potatoes every day [2].
Know dietary fiber is good, but don’t know which food to look for
In the past 30 years or so, the dietary fiber intake of Chinese residents has shown a decreasing trend [3]. This is directly related to the eating habits of eating meat and less vegetables in recent years. After all, coarse grains, miscellaneous beans, vegetables and fruits are the main sources of dietary fiber.
Dietary fiber promotes gastrointestinal peristalsis and makes your body lighter and smoother. At the same time, dietary fiber can be fermented by intestinal flora, which is conducive to maintaining normal intestinal function.
Moreover, dietary fiber is a low-energy substance and can become a good partner for women’s fitness and slimming.
Many friends will think that the dietary fiber must be very high for fruits with rough taste. Roughness does have a certain relationship with insoluble dietary fiber in fruits.
However, it is unreliable to judge the dietary fiber content in fruits only by the roughness. For example, the insoluble dietary fiber content of common fruits is [4]:
