May 15, 2019

【運動後聰明吃】做運動後吃東西特別吸收?

#一個蘋果熱量不會變兩個
#適量健康進食有助增肌減脂
#星期四食材

運動後宜吃甚麼?
無論想瘦身還是增肌,往往需要飲食和運動雙管齊下,但有說運動後進食會異常吸收,以致不少人在運動後都不敢進食,或者只吃蔬菜沙律果腹,但其實這有可能會影響健康!從中醫角度來說,沙律屬於生冷食物,進食後容易損傷陽氣,一旦脾胃陽氣受損,運化水液功能減退,就會導致水液在體內停滯,令身體多餘水分未可排出,也會引致痰濕症狀,亦會引致腸胃不適、疲倦、水腫等問題,所以運動後只吃蔬菜沙律恐怕會造成反效果。
其實運動後更需要補充適當的熱量及營養,修補身體組織,同時有助增肌減脂。建議運動後半小時至一小時進食,以優質蛋白質和碳水化合物為主,例如燕麥米水、紅米飯、糙米飯、白飯、小米粥、薯仔、番薯、雞蛋、豬肉、雞肉、魚肉等,煮法以蒸、煮、烚為主,避免煎炸等油膩煮法,再配搭適量蔬果,份量不宜過多,約七分飽就好。

Things to eat after exercising
Whether you are trying to lose fat or tone up, diet and exercise would need to be complementary. Some say that you absorb more into your body if you eat after exercising. Many people therefore do not eat after exercising or they choose to have salads. The truth is this might negatively affect your health too. From a Chinese medicine perspective, salad is a cold/raw food. It is easy to damage the yang qi after eating. Once the yang qi of spleen and stomach are damaged, the fluid transport functions will be reduced which will cause water stagnation in the body and it cannot discharge extra fluids. The body will produce phlegm and dampness symptom and cause problems such as stomach discomfort, fatigue, edema, etc. Therefore, eating salads after exercising may cause adverse effects.

In fact, it is necessary to absorb the appropriate calories and nutrition after exercise to repair the body tissue and help to build muscle and burn fat at the same time. It is recommended to eat from half an hour to 1hour after doing exercise. The diet should be mainly based on high-quality protein and carbohydrates such as oat rice water, red rice, brown rice, rice, millet porridge, potato, sweet potato, egg, pork, chicken, fish, etc. Those food should be steamed, boiled or simmered. Avoid fried and other oily cooking methods. Eat appropriate fruits and vegetables until you are about 70% full.

#男 #女 #我胖了 #痰濕 #減肥

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