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Posiłki rozgrzewające organizm. Zimowa dieta biegacza

Ciepłe jedzenie po biegu na mrozie wzmocni Twoją odporność i doda Ci energii. Dietetycy i lekarze sugerują też, żeby zimowe poranki rozpoczynać od rozgrzewającego śniadania. Oto dania, które dostarczą Ci ciepła w mroźne dni i pomogą przegonić choroby.

Rozgrzej się po bieganiu w zimie / fot. Mitch Mandel

Jaka temperatura nie pociąga za sobą zmian tempa metabolizmu? Odpowiedź: około 23 stopni Celsjusza. Mimo ocieplenia klimatu, od listopada do marca takie warunki treningowe będziesz miał tylko, jeśli wyjedziesz np. do Egiptu. Każdy stopień poniżej 23 oznacza dodatkową energię potrzebną do ogrzania Twojego organizmu.

Dlatego w chłodne dni warto wycisnąć dodatkową ilość ciepła z bardziej kalorycznych potraw. Najlepszym wyborem będą dania, która nie tylko rozgrzeją Cię od środka, ale również przyspieszą regenerację wychłodzonego i zmęczonego organizmu.

Dieta, która pomoże uniknąć przeziębienia

Zgodnie z teorią makrobiotyków, żywność można podzielić na: produkty gorące, ciepłe, neutralne, chłodne i zimne. Do zimnych należą np. owoce tropikalne, jogurty, niektóre warzywa (takie jak pomidor, ogórek czy sałata), a do ciepłych lub gorących np. mięso, kasze, rośliny strączkowe i przyprawy (chili, curry, imbir czy pieprz). Zimą dobrze jest unikać potraw wychładzających - np. nie powinniśmy, zwłaszcza na śniadanie, jeść jogurtów owocowych, które łączą dwa zimne składniki.

Jeżeli rano zwykle jadałeś jogurt, zimą przerzuć się na ciepłe kasze lub owsiankę, a jogurt jedz wieczorem. Unikaj owoców tropikalnych - zastępuj je tymi, które pochodzą z naszej strefy klimatycznej, np. jabłkami. To samo zrób w przypadku warzyw.

Polskie dania na stole biegacza

Zupy to bardzo dobre rozwiązanie, nie tylko w zimowe dni. Są sycące i bardzo dobrze rozgrzewają organizm, a do tego nie zalegają długo w żołądku. Wyższa wartość kaloryczna tradycyjnych polskich zup (krupnik, żurek, kapuśniak, ogórkowa, grochowa, fasolowa czy rosół) na pewno zostanie prawidłowo spożytkowana do produkcji dodatkowego ciepła.

Większość przedstawionych poniżej propozycji - niekoniecznie typowych dla polskiech kuchni - ma mnóstwo składników odżywczych, dzięki którym przegonisz choroby. To dobra wiadomość, zważywszy na to, że większość z nas - mimo zahartowania dzięki bieganiu - dopada zimowe przeziębienie. Zmiana diety na zimową ma więc naukowe i medyczne uzasadnienie.

Owsianka i kawa

Owies jest świetnym węglowodanowym paliwem dla mięśni. Badania dowodzą, że połączenie tych "węgli" z kofeiną z kawy zwiększa zapasy glikogenu bardziej niż jedzenie ich osobno.

Jak jeść? Posyp owsiankę migdałami, kawałkami banana lub rodzynkami. Takie danie sprawi, że Twoje śniadanie będzie nie dość, że bogate w węglowodany, to również pełne witaminy E, potasu i wapnia.

Rosół z makaronem

Badania, do których dotarliśmy, wskazują, że odpowiednio dobrane składniki odżywcze mogą osłabić objawy przeziębienia. Ciepły bulion, zioła, seler, cebula, czosnek czy marchew pomagają zmniejszyć stan zapalny dróg  oddechowych i ułatwić oddychanie, kiedy już dopadnie Cię choroba. Zupa może również zredukować efekt neutrofilii białych krwinek, która jest częściowo obwiniana za ostre przeziębienia przypominające grypę.

Jak jeść? Do rosołu dodaj kilka ząbków czosnku, który działa jak naturalny antybiotyk. Do tego dorzuć kilka gałązek świeżego rozmarynu - szczególnie dobrze będzie komponował się z bulionem wołowym.

Gulasz wołowy

Szczególnie kobiety narażone są na utratę żelaza potrzebnego do budowy czerwonych krwinek, które transportują tlen niezbędny w pracy mięśni. Najnowsze badania włoskich naukowców wykazują, że biegaczki mają mniejsze zapasy żelaza niż kobiety nieaktywne.

Jak jeść? Gulasz wołowy zawiera około 20% dziennej dawki żelaza i białka. Do gulaszu dodaj ziemniaki, marchew, pasternak, a najlepiej fasolę (2,5 mg żelaza w 100 g - najwięcej ze wszystkich warzyw). Dzięki temu zwiększysz dzienną dawkę błonnika i witamin, a także przyswojenie żelaza z mięsa (dzięki witaminie C z ziemniaków).

Zupa rybna

Kluczowym składnikiem zupy rybnej, oczywiście oprócz morskich ryb, są bogate w węglowodany warzywa - takie jak ziemniaki lub kukurydza. Chronią one komórki odpornościowe osłabione przez ciężki, zimowy trening. Owoce morza są bogate w cynk, który ma kluczowe znaczenie dla układu odpornościowego. Badania wykazały, że biegacze mogą mieć niedobór tego minerału.

Jak jeść? Wypróbuj poniższy przepis na zupę rybną. My lubimy ją taką, jak opisaliśmy, ale możesz też spróbować w nieco inny sposób: do mieszanki zimowych warzyw dodaj filety z morszczuka - mają one (oprócz sporej zawartości białka) nieco więcej tłuszczu (1,4 g w 100 g) niż np. łosoś (0,6 g w 100 g).

Przepis RW: Zimowa zupa z owocami morza

Składniki:

  • 1 cebula, pokrojona w kostkę
  • 2 łodygi selera naciowego, pokrojone w kostkę
  • 1 łyżka oliwy z oliwek
  • 250 g mieszanki mrożonych owoców morza
  • 2 łyżki sosu rybnego
  • 2 łyżeczki posiekanego czosnku
  • 3 ziemniaki, pokrojone w kostkę
  • 350 g niesłodzonego, zagęszczonego mleka

Przygotowanie:

Na patelni na oliwie z oliwek podsmaż cebulę i seler. Przełóż do garnka i dodaj pozostałe składniki (z wyjątkiem mleka).

Gotuj na małym ogniu, aż ziemniaki zmiękną. Wyłącz ogień i dodaj mleko. Dopraw do smaku solą i pieprzem. Podawaj z pajdą pełnoziarnistego chleba.

Wartość odżywcza 1 porcji: energia - 385 kcal, węglowodany - 56 g, białko - 28 g, tłuszcz - 5 g, cynk - 36% dziennego zapotrzebowania

RW 1-2/2012

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