Category:catering food

Question:
long-distance runners should eat breakfast, what?
I was running 3000M, and would like to play
race day breakfast Chishenmehao?

Answer:
long-distance runner’s diet

nutrition articles
balanced nutrition diet has the following six basic components:
1. carbohydrates - generally are sucrose, lactose, starch sugar and sugar, four kinds of muscles, Zhu Gong us random physical movement, can quickly add physical consumption.
2. fats and oils - there are basically saturated fat with unsaturated fat, two kinds, there are two and half times the heat on the sugars, both to keep the body warm and protect important organs, but also easy to full stomach, the body with the It is manufactured linoleicacid, can improve the skin and kidney function, the only drawback is not too much, otherwise it will increase the weight and causes the blood vessels blockage.
3. proteins - including a variety of amino acids, the main component of the cell, the raw material indispensable for the body, can also provide calories, higher carbohydrate but lower than fat-fang, but more difficult to digest, which is more of collagen ? beauty and to enhance immunity of the fine works of art.
4. vitamins - there are little more than 10 kinds of its content, but all? the body must now choose its authors only in terms of, A must for the retina is also anti-oxidants; B can improve endurance and decompression; C is anti-oxidants, can also speed up injury recovery; E are antioxidants that can increase red blood cells and healing.
5. mineral salts - mainly more than 10 kinds, the body of trace elements necessary to provide body tissue metabolism, body fluid exchange infiltration and bone and a variety of? class manufacturing purposes.
6. Water - its importance second only to oxygen.
the principles of long-distance runner diet:
a. delicious and appropriate.
b. above six to weight balance, but in order to carbohydrate-based.
c. run more than 50 kilometers a week who need to add extra anti-oxidants, or easy to aging.
d. Marathon the best eating time? two to three hours before the game, the worst? one to half an hour, but if the consumption of digestible glucose can be shortened to one hour and a half.
e.10 ℃ of water absorption of the most benefit.
to run fast and long-term, in nutrition, the main method is to increase muscle sugar stock method 2:
1. to increase training capacity in excess of the recovery process of muscles, muscle sugar bit by bit increased.
2. hungry Sugar Act — a. the seventh day before the game, long-distance running 60-90 minutes to run out of muscle sugar.
b. three consecutive days do not eat carbohydrates, eating fat and protein foods, and to maintain a mild amount of exercise.
c. successive three days eating only high-carbohydrate foods, and to maintain a low degree of physical activity.
This method can be made two to three times increase in muscle glucose and maintain a two to three days, but some people feel upset or disturbed sleep, and the elderly should not be of any consequence at your own responsibility.
supplements Recommended::
1. Ginseng — qi strong heart, make you energetic.
2. Luk Mei — make up his back.
3. shark’s fin, sea cucumbers and flowers — rich in collagen gel, Bufei and bone? section.
4. Tianqi — to improve the blood circulation, scattered congestion, can heal.
5. Zhushou and pig — a poor bird’s nest, said price of a collagen source, unfortunately too much fat and steroids, should not eat.
6. sour plum drink — qi easy to absorb, hot day, one of the best drinks.
7. Luohanguo — clear heat Jiapin.
8. soymilk — to provide price and easy to digest and absorb the plant protein.
9. Apple — rich in collagen, cellulose, a variety of vitamins and fructose, long-distance running who must eat.
10. sunflower seeds — containing antioxidants.
11. honey — is delicious and easy to absorb the sugar, and can provide a wide range of trace elements necessary for the body.
12. Colostrum — containing bovine antibodies, can enhance the immune system, Australian athletes use it to enhance the capacity of 20%.
13. He ordered Victoria A — recommended daily uptake 10000IU.
14. his life-dimensional C (Bioflavnoidsandprolongedrelease) — recommended daily uptake of 1000mg.
15. his life-dimensional E (di-alpha-TocopherylAcetate) — recommended daily uptake of 500IU.
16. Se — recommended daily uptake of 50mg.
reference http://post.baidu.com/f?kz=136914452

Answer:
suggested moving some of
eat
run clean-up going to the toilet first and then eat

and can not eat potatoes, sweet potato of food and other inflatable

Chinese:长跑运动员早饭

类别: 餐饮食品

问题:
长跑运动员早饭应该吃什么?
我是跑3000M的,想发挥好
比赛当天早饭吃什么好?

回答:
长跑运动员的饮食

营养篇
均衡营养的饮食有下列六种基本成份：
1.碳水化合物–大致有蔗糖、乳醣、淀粉醣和肌醣四种，主供我们随意的体力运动，能快速补充体力的消耗。
2.脂肪和油类–大致有饱和脂肪与不饱和脂肪两种，有两倍半的热量于醣类，既能保持身体温暖和保护重要的内脏器官，又可容易饱肚，身体用它制造linoleicacid，可改善皮肤和肾功能，{wy}缺点是不能太多，否则会增加体重和令血管淤塞。
3.蛋白质–包括多种氨基酸，是细胞的主要成份，此乃身体不可或缺，亦能提供热量，高于醣类而低于脂舫，但较难消化，其中之胶原蛋白更?养颜及提高免疫能力之妙品。
4.维生素–有十多种其含量甚少，但俱?身体所必须，现只择其著者而言之，A为视网膜所必须，亦是抗氧化剂；B能改善耐力和减压；C是抗氧化剂，亦能加速伤病复原；E是抗氧化剂，能增红血球和疗伤。
5.矿物盐–主要有十多种，人体所必须的微量原素，提供身体组织代谢、体液交换的渗透作用、骨胳和各种?类制造之用。
6.水–其重要性仅次于氧气。
长跑运动员饮食原则:
a.可口和适量。
b.上列六项要份量均衡，而以碳水化合物为主。
c.每周跑多于五十公里者，需要补充额外的抗氧化剂，否则容易衰老。
d.马拉松赛事的{zj0}进食时间?赛前二至三小时，最差?一至半小时，但如进食易消化的葡萄糖则可缩短至一小时半。
e.10℃的水最利吸收。
若要跑得快和长程，在营养而言，主要方法是增加肌醣存量，方法有二:
1.增加训练量，在肌肉超量恢复过程中，肌醣一点一滴地增加。
2.饿糖法—a.赛前的第七天，长跑六十至九十分钟至耗尽肌醣。
b.连续三天不吃碳水化合物，只吃脂肪和蛋白质食物，且要维持轻度运动量。
c.接连的三天只吃高碳水化合物食物，且要维持低度运动量。
此法可令肌醣升高二至三倍，并维持两至三天，但有些人会感到烦燥不安或睡不好，且不宜高龄者，任何后果请自负责任。
补品推荐:：
1.人参—补气强心，令你精力旺盛。
2.鹿尾—补腰骨。
3.鱼翅、海参和花胶—富含胶原蛋白，补肺和骨?节。
4.田七—改善血液循环，散淤血，能疗伤。
5.猪手和猪—有穷人燕窝之称，价之胶原蛋白来源，可惜脂肪和固醇太高，不宜常吃。
6.酸梅汤—补气易吸收，暑天的{zj0}饮品之一。
7.罗汉果—清热气佳品。
8.豆浆—提供价而易消化和吸收之植物蛋白。
9.苹果—富含胶原、纤维素、多种维他命和果糖，长跑者必吃。
10.葵花子—含抗氧化剂。
11.蜂蜜—乃可口和易吸收之醣类，且能提供多种身体必需之微量原素。
12.牛初乳—含有牛的抗体，能xxxxx，澳洲人用它提升运动员的能力达20%之多。
13.他命维A—建议每天吸收量10000IU。
14.他命维C(Bioflavnoidsandprolongedrelease)—建议每天吸收量1000mg。
15.他命维E(di-alpha-TocopherylAcetate)—建议每天吸收量500IU。
16.硒—建议每天吸收量50mg。
参考http://post.baidu.com/f?kz=136914452

回答:
建议少吃
跑得动一些
先清理便便再吃饭

而且不能吃红薯 土豆等气胀的食物