Starchy entrees (macaroni, rice, potatoes) should have dry bread, bread or other grains every day; Two or three fruits a day. When the exercise time is prolonged, sweets and sweet drinks need to be supplemented.
2. Drink a cup of honey water before morning exercise.
It is not advisable to eat before morning exercise, and the elderly can drink a cup of honey water to provide energy. Middle-aged and young people can eat some fruits in the morning to provide some energy, and then exercise.
People who do morning exercises after morning exercises should have more calories in their food, because the calories they consume need food to supplement them.
the aged
It is not advisable to supplement protein too much. Eat 1~2 eggs. For the elderly with high blood fat and cholesterol, it is good to eat an egg yolk. Too much carbohydrate intake is not advisable. 1~2 is enough. It is best to eat more miscellaneous grains such as whole wheat steamed bread and drink a cup of soybean milk or a bowl of millet porridge. There must be vegetables for breakfast, and fruit can be used as a complementary food. Middle-aged and young people
Because you have to go to work, plus physical exertion after morning exercise, breakfast should be rich. Eat more protein food, 1~2 eggs, chicken legs and lean meat, some miscellaneous grains steamed bread or whole wheat bread, and add a vegetable and a glass of milk to provide necessary energy for human body.
3. Eat before exercise 1 hour.
For people who take part in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly.
4. Drink more than 500cc of warm water according to the duration of exercise.
During exercise, the blood circulation speed of the body will increase. Even if you feel hungry, don't eat immediately, so as to avoid the rapid flow of blood into the gastrointestinal tract and affect the speed of fat burning. Because the body is easy to lose a lot of water and electrolyte during exercise, dehydration is likely to occur if it is not properly replenished in time, which is harmful to health.
Therefore, water should be replenished every 10- 15 minutes. The best choice is warm water, so that the hot body can quickly absorb insufficient water, and it is forbidden to drink ice water, which will hinder the body's calorie metabolism rate.
5. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
6, the right amount of carbohydrates
Although it is important to control calories in the process of slimming, don't think that exercise on an empty stomach will make you thin. Because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will make your mind compensate and eat more after exercise. Therefore, if you don't exercise for 1- 1.5 hours after meals, you'd better supplement a proper amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruit and other digestible foods, in addition to avoiding the discomfort of excessive blood sugar drop after exercise, you can also increase exercise endurance and reduce fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink some low-sugar drinks, such as honey water or low-sugar soybean milk.
7. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
8. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
9. Eat alkaline food after exercise.
Experts suggest that people should eat more alkaline foods after exercise, such as fruits, vegetables and bean products, to help maintain the basic balance of pH in the human body, safeguard human health and eliminate fatigue caused by exercise as soon as possible.
After a long-term study, a pathologist in the United States pointed out that only when body fluids are weakly alkaline can human health be maintained. Normal body fluids are weakly alkaline. After physical exercise, people will feel muscle and joint pain and mental fatigue. The main reason is that a large number of sugar, fat and protein in the body are decomposed, and acid substances such as lactic acid and phosphoric acid are produced in the process of decomposition.
These acidic substances stimulate human tissues and organs, making people feel sore muscles and joints and mental fatigue. At this time, if you simply eat meat, eggs, fish, etc. Rich in acidic substances will make body fluids more acidic, which is not conducive to the lifting of fatigue. Eating more fruits such as vegetables, sweet potatoes, oranges, apples, etc. can eliminate excess acid in the body, reduce the acidity of urine, increase the solubility of uric acid, and reduce the possibility of acid forming stones in the bladder.
10, eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.