Что такое здоровое питание?

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What Is Healthy?

Дерек Лансфорд


Сейчас установлено, что мы должны завтракать, обедать и ужинать. Нас также учат выстраивать свой рацион в соответствии с пищевой пирамидой, чтобы быть оптимально здоровыми. Если среднестатистический человек говорит, что он питается здоровой пищей, то обычно это потому, что он ест много салатов, фруктов и овощей. Точно так же человек, который пытается сбросить вес и вернуться в форму, обычно говорит, что он ел салаты, фрукты и овощи — ну, вы понимаете, “здоровую пищу”. Что такое здоровая пища? Что нужно есть, чтобы похудеть или вернуться в форму?

Во-первых, позвольте мне развеять представление о том, что употребление фруктов и овощей - это единственный способ быть здоровым и поддерживать форму. Если вы едите салат во время еды, это еще не значит, что вы похудеете. Питательные вещества, содержащиеся в основном в зеленых овощах, не являются макроэлементами, которые наш организм использует для получения энергии, поддержания работы органов, гормонального баланса или восстановления мышц. Основными источниками питательных веществ, получаемых из зеленых овощей, являются микроэлементы, такие как витамины и минералы, а также клетчатка. Микроэлементы играют ключевую роль в поддержании гомеостаза в вашем организме. Это означает, что витамины и минералы поддерживают нормальное функционирование ваших органов, предотвращая болезни. Да, употребление овощей в пищу важно, но, употребляя их, вы автоматически не похудеете и не будете в хорошей форме к лету.

Чтобы привести себя в форму, вам нужно использовать все необходимые макроэлементы. Макроэлементами являются белки, жиры и углеводы. Общее количество калорий также важно при составлении плана по наращиванию мышечной массы. Как культуристы, мы потребляем много белка, чтобы поддержать восстановление мышц, поврежденных тренировками в тренажерном зале. Мы используем полезные жиры для поддержания жизненно важных органов и гормонального баланса, а также в качестве источника энергии. Употребление большего количества белков и жиров поможет нарастить мышечную ткань и поддерживать работоспособность организма. А как насчет углеводов — разве они не способствуют наращиванию мышечной массы? Хотя углеводы являются источником энергии, они обычно не используются для наращивания мышечной массы. Большое количество углеводов не обязательно для того, чтобы быть “здоровым” или поддерживать форму. На самом деле, чрезмерное количество углеводов снижает чувствительность к инсулину, а то, что не сжигается в виде энергии, откладывается в организме в виде жира. Важно потреблять достаточное количество углеводов до, во время и после тренировки.

Если вы хотите быть здоровым и подтянутым, сначала обратите внимание на потребление белков, затем углеводов, а затем жиров, которые помогут вам восстановить форму. Убедитесь, что потребление белка способствует вашим тренировкам. Давайте предположим, что вам нужно 50-55 граммов белка на прием пищи, учитывая, что вы принимаете пищу 6 раз в день (один прием пищи включен в ваш коктейль после тренировки). В общей сложности за день вы получите 300-330 граммов белка. Далее мы рассмотрим углеводы, потому что, когда вы пытаетесь сбросить вес, легче отслеживать потребление меньшего количества углеводов. Даже будучи профессиональным бодибилдером IFBB, я редко употребляю больше 300-350 граммов углеводов в день на регулярной основе. Чтобы похудеть, я бы начал с большего количества углеводов, примерно с 200-250 граммов в день, и уменьшал или добавлял бы их по мере развития вашего организма в первые пару недель / месяцев. Теперь, когда у вас есть белки (примерно 300 граммов) и углеводы (200 граммов), мы можем рассчитать, сколько жиров вы должны потреблять в день, исходя из общего количества потребляемых вами калорий за день. В белках и углеводах содержится по 4 калории на грамм, а в каждом грамме жира - 9 калорий: 300 граммов белка содержат 1200 калорий; 200 граммов углеводов содержат 800 калорий. Общее количество калорий в белках и углеводах составляет 2000. Если мы ограничимся 2550 калориями, то сможем потреблять до 61 грамма жира. Помните, что в каждом грамме жира содержится 9 калорий (61 х 9 = 549). Это всего лишь пример, который не предназначен для всех. Как я уже объяснял ранее, я потребляю больше пищи, чем человек с меньшей мышечной массой. Большее количество пищи также не означает увеличение мышечной массы.

Теперь, когда вы знаете, как поддерживать себя в форме, вы можете быть здоровы, получая достаточное количество витаминов, минералов и клетчатки из овощей. Клетчатка, содержащаяся в овощах, поможет вашему пищеварению, о чем часто забывают, что также является ключом к сохранению здоровья, профилактике заболеваний и даже формированию фигуры. Наряду с употреблением овощей я предпочитаю принимать качественные добавки с микроэлементами (поливитамины /минералы), такие как Animal Pak. Сочетание необходимых макроэлементов с качественными микроэлементами - это путь к здоровью и физической форме.

Для тех, кто хочет быть подтянутым и здоровым, но не таким мускулистым, как бодибилдеры, применяется тот же подход. Бодибилдеры увеличивают количество потребляемой пищи по мере того, как они постоянно тренируются, чтобы увеличить свой вес и нарастить мышечную ткань. Если потребление калорий не превышает того количества, которое вы сжигаете, вы не сможете нарастить мышечную массу. Так что не волнуйтесь, если вы не хотите выглядеть как бодибилдер, вы все равно можете использовать полученные знания для достижения своих целей в области здоровья и фитнеса. Хотя женские гормоны отличаются от мужских, та же концепция применима и к женщинам.

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