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Jedzenie na mocne serce biegacza

Twoja pompa do wydajnej pracy potrzebuje dobrego paliwa. Dopieszczony układ krwionośny oznacza długie życie i lepsze wyniki sportowe. Zobacz, co powinno się znaleźć w Twoim jadłospisie, żebyś uzyskał gwarancję pracy serca przez awarii przez długie lata.

Dieta dla serca Ilustracja: Mitch Mandel, Rodale Images

Jako świadomy swojego organizmu biegacz konsekwentnie zwiększasz dystans pokonywany w tygodniu: kolejne kroki stawiasz wtedy, kiedy jesteś na nie gotów. Podobnie jest z jedzeniem: nie przesadzasz ze słodyczami, boczek raczej odstawiasz niż się nim delektujesz.

Mimo to, Twoje zdrowe nawyki nie gwarantują obrony przed jednym z największych zabójców współczesnych społeczeństw. Choroby serca i powikłania z nimi związane powodują więcej zgonów niż wszelkiego rodzaju nowotwory.

A jakaś dobra wiadomość? Proszę bardzo - ratunkiem dla Twojego układu krążenia jest dodanie do regularnych ćwiczeń dobrej dla serca diety. Takie połączenie spowoduje, że żyły będą elastyczne i - co najistotniejsze - drożne.

Jako biegacz partię treningu i ćwiczeń fizycznych masz już za sobą. Teraz zajmij się odpowiednią dietą, a ściślej - jak i co jeść (i pić), a czego unikać, żeby Twoje posiłki zawierały wszystkie składniki odżywcze niezbędne dla prawidłowej pracy serca.

Ziarna, warzywa i owoce

Niezwykle bogatym źródłem błonnika, wspomagającym utrzymanie dobrego zdrowia, są produkty zbożowe, warzywa i owoce. Amerykańskie badania, przeprowadzone na grupie 1300 ponadczterdziestoletnich mężczyzn, wykazały, że spożycie 10 gramów błonnika dziennie obniża ryzyko śmierci spowodowanej chorobami serca o 17%.

Rozpuszczalny błonnik, którego źródłem są przede wszystkim owoce (pektyny w nich zawarte są podstawową frakcją rozpuszczalnego błonnika), jest odpowiedzialny za obniżanie w organizmie poziomu tzw. złego cholesterolu (LDL - z ang. low density lipoproteins) i wydalanie go z organizmu zapobiega tworzeniu się kamieni żółciowych i chroni przed nowotworami.

Badania przeprowadzone na Uniwersytecie Columbia wykazały, że u ludzi, którzy do swojej codziennej diety dodali zaledwie 3 g błonnika rozpuszczalnego, poziom LDL w ciągu 6 tygodni spadł aż o 5 procent!

Błonnik nierozpuszczalny natomiast wspomaga proces trawienia, działając jak miotła wewnątrz Twojego organizmu. Usuwa z niego toksyny i zbędne produkty przemiany materii, likwiduje zaparcia, ogranicza przyrost masy ciała. Jego najbogatszym źródłem są pełne ziarna zbóż, rośliny strączkowe i otręby pszenicy. Upewnij się, że Twoje posiłki zawierają i jeden, i drugi rodzaj błonnika - niezbędnego dla biegacza składnika diety.

Tyle błonnika potrzebujesz: Dobowe spożycie błonnika dla osoby dorosłej powinno kształtować się na poziomie 14 g/1000 kcal posiłku. Uważaj na to, aby nie było ani zbyt wysokie, ani zbyt niskie.

Tłuste ryby

Ryby, szczególnie takie jak łosoś i tuńczyk, po prostu muszą znaleźć swoje miejsce w diecie biegacza. Tłuste ryby są zdecydowanie najlepszym źródłem kwasów tłuszczowych omega-3. A wszystkich zalet kwasów omega-3 wymienić nie sposób.

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