Carbohydrate is composed of carbon, hydrogen and oxygen atoms through photosynthesis of plants. It can be divided into monosaccharide, disaccharide and polysaccharide. In exercise, it is the first choice for the body to consume energy. Without glycogen supply in muscles, protein in the body will provide exercise as energy. Therefore, athletes should not exercise for more than 90 minutes without other supplementary energy. Professional athletes need to replenish sports drinks or other energy in time for long-term exercise.
Second, protein.
Protein consists of four elements: carbon, hydrogen, nitrogen and oxygen. Protein's physiological function is mainly to repair and build muscle tissue and provide energy. The muscles of human body are composed of protein and water, so bodybuilders should not only take enough protein, but also ensure that protein is not consumed by exercise. Protein-containing foods commonly used by bodybuilders include chicken breast, beef and egg white. Beans are not suitable for protein's absorption, so they are forced to eat. Excessive intake of protein will cause digestive system disorder, which must be decomposed by drinking more water.
Third, fat.
Fat is synthesized by carbon, hydrogen and oxygen, and is divided into animal fat and plant fat. The main physiological function is to maintain body temperature, protect organs and tissues and provide energy. When carbohydrate energy supply is insufficient, fat will provide heat energy, and when exercise intensity reaches a certain requirement, fat will take precedence over carbohydrate energy supply.
Four. Vitamins (also known as vitamins)
Promote the whole chemical reaction process of human body's material metabolism and energy metabolism, and also promote the recovery of fatigue. Among vegetables, the vitamin content of tomatoes is high, and one tomato a day can basically meet the physiological needs. Of course, it doesn't hurt to eat more.
Verb (short for verb) mineral
It regulates physiological functions and is the main component of cells, bones and body fluids.
Intransitive verb water
It is one of the important nutrients to maintain life.
Seven, dietary fiber
Dietary fiber can effectively reduce plasma cholesterol and absorb bile acids and fats. , and can effectively reduce the body's absorption of fat, so as to achieve the purpose of reducing fat. Of course, food only plays a regulatory role, which does not mean that eating more is good. You can eat 30 grams of dietary fiber every day.
Dietary fiber can be roughly divided into insoluble dietary fiber and soluble dietary fiber according to its solubility in water.
Soluble fiber can reduce the increase of postprandial blood sugar and serum insulin level. And can improve the function and metabolism of the large intestine. Most cellulose can promote intestinal peristalsis and has the characteristics of water absorption and expansion. This feature will make the stool contain more water, increase in volume, soften and be easily excreted. Dietary fiber also has the reputation of "scavenger", because it is very active in the large intestine, and many toxins and carcinogens will be removed and discharged by it.
On the other hand, dietary fiber has the property of swelling in water, which makes people feel full and reduces energy intake, thus achieving the purpose of controlling weight and losing weight.
Insoluble dietary fiber can not be digested and absorbed by human body, but its function is the same as soluble dietary fiber, and it can be used as an auxiliary food for diabetics and dieters.