Diamond Six rules of daily diet, so that you who run every day will have healthy good physique
You know, a vitamin A tablet is not the same as a real carrot or sweet potato. In addition to vitamins and minerals, the human body also needs many other nutrients, which come from pigments in vegetables and fruits, starch and fiber in coarse grains, special fats in plant seeds, etc. It all forms a system that provides athletes with the nutrients they need to train.
Nutritional pills, protein bars, and calcium-fortified juices may seem like convenient ways to replenish what your body needs, but they can never replace real food. The following 6 dietary rules hope to provide you with a reference for your daily diet:
1. Eat more cereals, beans, kernels and other plant seeds or foods made from them
Why plant seeds? Because seeds (including grains, beans, tree fruits, etc.) contain basic nutrients for growing into plants, such as protein, necessary fats, and some biologically active compounds (such as phenolic compounds, ferulic acid, etc., which are antioxidants).
Experiments have proven that consuming sufficient amounts of cereals, beans and other plant seed foods every day can effectively promote physical health and maintain a healthy weight. People who eat more cereals and beans can also effectively prevent diabetes and some cancer of production.
2. Eat 5 different colored fruits and vegetables every day
As we all know, fruits and vegetables can provide the vitamins, minerals, etc. needed by the body, provide necessary calories, and effectively help people maintain a healthy weight. But starting today, you might as well pay attention to their colors - yellow, orange, red, green, blue, purple and so on.
The red color in pomegranates comes from anthocyanins, and the red color in tomatoes comes from tomato The red pigment, the bright yellow color in sweet potatoes comes from beta carotene. These pigments fight cancer and prevent heart disease disease It is effective in treating Alzheimer's disease and can also enhance memory. In addition, since most of these pigments are antioxidants, they can reduce the irritability caused by diseases and heavy exercise.
Studies have found that pigments need to work in combination with each other to exert their effects, which is why it is recommended to eat at least 5 colors of fruits or vegetables every day. Also, only consuming the pigments you think are useful, such as beta carotene, will not achieve the health effects of eating the whole sweet potato.
3. Eat plant foods with their skins
The fruit skin also contains a lot of starch and a variety of fibers. These mixtures support the healthy growth of intestinal cells and reduce constipate reduce the risk of hemorrhoids, improve appetite, and maintain a healthy weight.
These fibers can also prevent about 3%-4% of calorie absorption, which is one of the reasons why fruits and vegetables can help you lose weight.
4. Drink milk and eat dairy products every day
Fresh milk and dairy products (including cheese, yogurt, kefir, etc.) should become part of a runner's daily diet. In addition to supplementing calcium and enhancing bone health, milk has other benefits.
For runners, dairy products can provide enough protein for muscles to enhance their recovery capabilities. Whey protein can also effectively strengthen the immune system. What’s even more amazing is that studies have found that diets that include dairy products can help you lose more fat. There are also active lactobacilli that can effectively enhance immunity and prevent constipation.
5. Eat seafood from cold waters
The most typical one is sea fish. Runners need to consume up to 50% more protein than normal people, and sea fish just provide a lot of high-quality protein. Marine fish can also supplement trace elements such as zinc, copper, and chromium, which may be low in daily diet.
Over the past two decades, researchers have found that people who eat marine fish are protected against heart disease, cardiovascular disease and stroke. Marine fish contains fat, and many modern diseases, such as heart disease and Alzheimer's disease, are related to insufficient intake of this fat. It is worth noting that fat can also effectively reduce soreness caused by exercise.
6. Eat free-range poultry and eggs
Poultry and eggs, plus the milk just mentioned, can enable runners to consume necessary protein and minerals, which are difficult to satisfy on a vegetarian diet. Especially iron and zinc, they can ensure the health of red blood cells and maintain stable immunity. Pastured poultry meat contains more fat and less saturated fat, making it a healthier diet. A vegan diet is not a good option for runners.
