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耐力运动员的饮食【二】血糖指数

无论是减重减脂的人群,还是练肌肉的人群,“控碳水”是经常听到的一个词。但是真的了解碳水么?这种身体能量供给的重要方式,糖原补充的来源究竟应该如何“控制”,怎样合理补充碳水?看看关于“血糖生成指数”这样一个少见概念对“碳水”的影响吧。

这里要引入一个指数的概念,血糖生成指数/Glycemic Index(GI),它是用来恒量食物对血糖升高的影响。越容易使血糖上升的食物,GI值就越高,通俗点讲,就是越容易消化吸收的食物,GI值就越高(稀饭就比米饭的GI值高)。糖类,即碳水化合物比脂肪和蛋白质而言,是更容易转化为葡萄糖而使血糖上升的食物,而精细碳水化合物正是被加工得更容易被人消化吸收,所以有着更高的GI,在日常饮食中一定要避免白饭、白馒头、白面包、白面条及甜食。

如果你不确定某一项碳水化合物的GI指数,不妨在网上查一查,这里列举一些常见的和一些你可能没有料到的。

高GI指数碳水类食物:
· 蔬菜:土豆、玉米
· 高糖水果:西瓜、菠萝、葡萄(所有果脯要避免,如芒果干)
· 一切含糖、甜味剂(即使它们标榜着健康的标签)的食物:糖果、碳酸饮料(Diet Cola是骗人的?。?br>· 一切含精细加工面粉的食物,如面包、面条、披萨、蛋糕、饼干、薯片、麦片等
· 一些我们认为是健康的食品,但也会导致胰岛素大量分泌,譬如:果汁、大香蕉(特别是没熟的香蕉千万不能吃,没熟的蔬菜也一样不能吃)
注:果汁、香蕉、含糖的运动饮料和能量胶在训练和比赛过程中可以放心补充,因为在运动过程中人体的胰岛素会处于很低的水平。

中低GI指数碳水类食物:
· 高纤多壳的天然谷物:糙米、全麦
· 低糖水果:苹果、桃子、梨、李子、杏、西柚、樱桃、莓子等
· 各种豆子
· 各种蔬菜(胡萝卜以前被认为指数很高,但事实上不是)
· 蔬菜汁:胡萝卜汁、番茄汁
· 蜂蜜

GI指数不是唯一的判断指标,因为不同GI值的食物混合处理,不同的烹饪方式,GI值都会不一样,将蔬菜、肉类一起吃的时候,肯定会比单独吃来得GI值低,所以你应该在每一顿的饮食中规划大量的蔬菜、高纤多壳低加工的淀粉类主食及一定量的水果,如果再以橄榄油烹调就更佳了。但请谨记,人是各异的,你要根据你的需求、你的条件来找到最佳的组合、最适合你的平衡饮食。

另外,了解了胰岛素、血糖和脂肪燃烧的关系后,为了维持血糖水平,少食多餐是很值得的尝试。午饭和晚饭间有6-7个小時,可能会让人像饿鬼一样,一下吃进过量的食物,再则,血糖很低,一下子吃了很多,血糖会立马上升,又促使胰岛素大量分泌,恶性循环又开始了。所以以小份的形式,食用中低升糖指数的食物,可以有效控制胰岛素,你可以选择各类坚果、低GI指数的水果、还有煮鸡蛋作为两顿正餐中的零食,一天算上零食的话,应该是5-6顿餐。

总结,在日常的饮食中要减少精细碳水化合物的比重,而以高纤多壳的低加工淀粉为主食,增加优质脂肪、优质蛋白质以及各类维生素的摄入,一定要多吃肉类、蔬菜(生的为佳)、水果。秉承以上的指导原则,养成属于自己的健康饮食习惯,我个人目前尽量保证工作日每天有一顿菜叶子色拉。

耐力运动员饮食的系列文章:

耐力运动员的饮食【一】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_1/
耐力运动员的饮食【二】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_2/
耐力运动员的饮食【三】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_3/
耐力运动员的饮食【四】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_4/
耐力运动员的饮食【五】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_5/
耐力运动员的饮食【六】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_6/
耐力运动员的饮食【七】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_7/

延伸阅读:
爱燃烧整理的关于《The Big Book of Endurance Training and Racing》大书及MAF最大有氧心率系列文章

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