運動減肥的飲食原則
楊惟婷整理
運動時大量消耗肌肉中的肝糖,所以之後的1~3小時之內,體內合成肝糖的酵素活性會大量提高,以快速攫取碳水化合物,促進肌肉肝糖恢復。這時攝取的碳水化合物會被優先拿來合成肝糖,所以,如果想吃碳水化合物的食物,像是麵包、米飯,選在運動後40分鐘到一小時內吃,反而較不容易讓這些營養變成脂肪。
一、運動減肥的錯誤飲食原則
但為何很多人花了時間和力氣運動,體重和體脂就是降不下來。這很有可能是因為你運動完之後,吃錯了食物。專業醫師指出,以下幾種飲食方式,運動完絕對不能碰,否則會前功盡棄。
■運動完之後吃太多
很多人覺得運動後吃東西容易胖,主要還是跟吃太多有關。心裡想著既然有運動,吃多一點沒關係,結果吃下去的熱量遠超過消耗的。
■運動完之後吃含糖產品和蘇打水
許多人運動完後,喜歡吃優格加葡萄乾、花生醬三明治或其它甜食,以及喝大量的可樂等碳酸飲料。孰不知,這是最大的錯誤。
運動是為了加速代謝、甩掉脂肪,但運動完吃含糖食物和蘇打水,不僅會攝取很多熱量和卡洛里,一瓶300cc的飲料就有150卡,超過半碗飯的熱量。
更嚴重的是,這些食品最大的副作用是減慢新陳代謝,而新陳代謝在減重過程中扮演極重要角色。
當然,要求每天都吃甜食的人馬上就不吃,可能會要了他的命,所以可以漸漸減少。如三天吃一次,到一個星期吃一次,在自己可以接受的範圍內逐漸改變。
■運動完之後吃高油脂食物和零嘴
例如炸薯條、洋芋片、玉米片、漢堡、熱狗、披薩等食物,也是不宜。不要忘記,你的目標是減脂,而不是加脂。
高油脂食物會升高壞膽固醇,長期下來會讓你暴露在心血管疾病的高風險中。
■運動完之後吃糕點、鬆餅、餡餅、布丁、甜甜圈
你的身體運動完需要高品質的碳水化合物,補充在運動過程中流失的肝糖,雖然糕點是碳水化合物,但它們不是可靠、健康的肝糖來源,因為它們含糖量過高。盡量選擇全麥土司或水果乾。
■運動完之後吃牛奶巧克力
牛奶巧克力裡的飽和脂肪幾乎占了七成,且一塊巧克力熱量高達200卡,但沒什麼運動後身體需要的營養。
■運動完之後吃生菜
因為運動過程中,你身體的能量幾乎是傾巢而出,且燃燒了很多卡洛里,若光吃生菜是一定無法幫助你補充流失的珍貴養份、維他命和礦物質。
換言之,運動完後的飲食,需要補充額外的纖維和蛋白質去支持你的肌肉生長,肌肉是強化代謝所需。
■運動完之後吃鹹的點心
運動會流很多汗,亦會流失水份、鹽份和鉀,身體自然而然會想吃鹹的東西。但鹹點心通常含有高卡洛里,反而讓你攝取了很多熱量。
二、運動減肥的正確飲食原則
運動完後,可選擇含碳水化合物或蛋白質的食物,幫助肌肉肝糖恢復與肌肉合成,例如飯糰、麵包、牛奶、水果就是不錯的選擇,但仍要注意熱量。所以,也可改吃一根含有大量鉀的香蕉。
另外,不論是哪一種茶類,都是促進代謝、幫助阻斷脂肪吸收的保健飲品,但是對於擁有腹部肥胖困擾的人來說,選擇「半發酵茶」烏龍茶、鐵觀音茶、包種茶等,更可以刺激腹部脂肪的分解、預防堆積。
且根據大陸與日本過去的研究報告皆指出,養成飲用烏龍茶的好習慣,有助於保護心血管,還有降低體脂、腹部脂肪的效果。
另根據美國「eHow」健康資訊網站內容指出, 2001年美國威廉蘭普勒(William Rumpler)教授所做的研究證實,烏龍茶在降低血脂方面有顯著成效,美國國家衛生研究院也建議,中年以上婦女、男性飲用烏龍茶,來減少腹部脂肪的堆積。
【飲用烏龍茶小Tips】:
1.每天喝才有效:飲用烏龍茶的功效需要長期持之以恆才能看得出來,別誤以為只喝幾天,就能看到驚人效果。
2.每天喝1公升:1公升聽起來似乎很多,但其實就當成每天三餐飯後去油解膩的飲品,或是將平常的下午茶飲料替換成烏龍茶,不知不覺就能喝完。
3.飯後1小時再喝:烏龍茶已經算是茶類中較不傷胃的一種,但是為了不要影響腸胃消化、胃液分泌,最好在飯後1小時再飲用。
4.溫熱的喝:根據茶葉發酵程度而定,發酵程度較低的屬涼性茶,因此半發酵茶的烏龍,就偏屬中性茶,最好溫熱飲用。
另外,最好別在傍晚運動後不吃晚餐,刻意挨餓到隔天。因為這種方式雖可快速減重,但身體未適時補充損失的肝糖與蛋白質,肌肉容易耗損,長期下來基礎代謝率反而會變低。
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