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耐力运动员的饮食【三】重新认识脂肪

对耐力爱好者来说,脂肪究竟应该保留还是减去?

几乎所有人都“恨”脂肪,很多人每天忍受疲倦,酸痛,大汗淋漓就是为了多燃烧一些体脂??墒侨死嗍偻蚰甑慕A袅硕灾镜目焖俅⒋姹厝皇怯兄匾虻?,体脂究竟对我们有什么好处?

C罗据说是所有足球运动员中体脂最低的,低于7%。

C罗据说是所有足球运动员中体脂最低的,低于7%。

脂肪,是一种我们耳熟能详却又不甚了解的物质,说不清从什么时候开始,人们就开始谈脂色变了,虽然过多的脂肪确实会让我们行动不便,高血脂也可能是诱发高血压和心脏病的罪魁祸首,但事实上脂肪对生命是极其重要的,它的功能众多、无法一一列举,而人们为什么只记得它的“坏”呢?

这些年来,人们对健康的要求普遍提高,使脂肪更受冷遇,加上那些昧着良心的食品厂商全体来围攻,打着迎合消费者需求的旗号,推出大量所谓的健康食品:将食物中的天然脂肪剔除,反而添加不健康的精细碳水化合物进去。人吃东西是讲究口感的,食物中的脂肪缺失后,为了满足口感,你可能从没料到所喝的每一杯低脂或去脂酸奶中有20-30克的糖,而这只是为了更好喝而已。每年有上亿美金的营销预算被用来推广这些低脂和去脂产品,鼓励人们多多消费,而事实上吃得越多,体脂问题、健康问题也许就会来得越严重。

所以让我们还是重新来认识一下脂肪。脂肪,俗称油脂,食物中的油脂包括脂肪和油两种形式,它们存在于蔬菜油、黄油、蛋黄、肉类、鱼类、奶类、各种坚果和种子中,也以少量的形式存在于花椰菜、菠菜等蔬菜和豆类中。

  • 人体中存在的脂肪常常被称作为体脂,体脂对人类的好处有:
  • 提供身体所需的能量;
  • 衡身体内的激素水平;
  • 减少身体的炎症和疼痛;
  • 承担身体的绝缘功能,让人适应寒冷和炎热;
  • 与智力发育息息相关:人脑的60%是脂肪,它是赋予我们学习、创造、记忆能力的关键要素;
  • 促成健康的皮肤、头发、视力、消化、生育、哺乳。

体脂的过多或过少很可能都会导致健康问题,但并没有一个放之四海通用的健康体脂比例,毕竟每个人的躯体不同、对身体的利用要求也不同,但身体总是希望回到它自己的平衡点,那体脂是如何增多和减少的呢?

增多体脂的方法很简单,就是吃!你吃下去的绝大部分脂肪、碳水化合物(包括糖)的40%,都会以脂肪形式在身体里储存起来,一部分消化不了的蛋白质也会变成体脂;而减少体脂的方法一样简单,就是动!轻松的有氧运动是最佳选择,另外,当你吃饭或者吃零食时,也会促进身体燃烧脂肪,这被称作为生热作用(thermogenesis,进食后的一段时间内,较进食前的产热量会有额外增加),而且研究标明当吃下去的食物里混合有脂肪成分时,生热作用最为有效。

这里需要多聊一个概念,体脂分为两种:白色脂肪(white fat)和褐色脂肪(brown fat),在健康的人体中,褐色脂肪大概只占到总体脂的1%左右,它最重要的作用是能帮助我们燃烧更多的白色脂肪,如果褐色脂肪过少或者不活跃,我们就会变胖。对于耐力运动员而言,这可是个极大的好消息,提升人体褐色脂肪活跃度的途径包括了:

1)少食多餐:就像之前提到过的,每顿少量,一天吃5-6顿,可以促进燃脂;
2)增加omega-3脂肪的摄?。赫饫嘀净岽碳ず稚?,所以建议多食用鱼油和橄榄油;
3)咖啡因的双重作用:咖啡因会帮助促进褐色脂肪的产生,但咖啡因过量也会引发过多的压力,减少身体的燃脂;
4)辣椒素:你可以在平时的烹饪中加点辣椒;
5)控制体温:寒冷会刺激褐色脂肪,所以在运动中要记得及时降温,特别是褐色脂肪的集中地,颈部、肩部、腋下区域的散热(如果你爱蒸桑拿,在高温过后,记得1-2分钟的冷水浴,让褐色脂肪重回活力)。当然极度的寒冷也是要注意的,人体还是会因为严寒而降低燃脂能力的;
6)有氧运动:这个就不用多说了。

现在你对健康体脂有了一定的了解,脂肪是人体建筑材料的一部分,人体细胞在不断的更新,而这些更新、修补所用到的脂肪,就是来自于每天所吃进去的膳食。从根本上讲,以天然形式存在的脂肪都是健康、可以摄入的,但它们的摄入必须是非常均衡的。如果你摄取了太多乳制品中的饱和脂肪酸和蔬菜油中的omega-6脂肪,那就是一个不均衡的案例,会对你的健康造成不好的影响。另外食用太多“坏”的脂肪(人工合成的、过加工的,例如反式脂肪、油炸食品),会导致更严重的健康问题,所以要尽可能地避免薯片、炸薯条、炸鸡……想象一下,如果建筑时用了不均衡的材料配比,房子早晚会裂缝漏雨,严重时还会坍塌;如果总是吃进去不均衡的脂肪,人的身体和不合格的房子一样,早晚也会被严重的健康隐患所拖累。

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