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耐力运动员的饮食【六】蛋白质如何选择

耐力运动员也需要补充大量蛋白质,这些蛋白质应该从哪些食物来呢?鸡蛋、鱼、牛肉、羊肉、猪肉、家禽、大豆、乳制品、蛋白粉,应该如何选择呢?

High-Protein-Foods

昨天我们介绍了为什么耐力运动员需要补充蛋白质。下面,我们一一来分析这些蛋白质食物。

1) 鸡蛋:
鸡蛋可以被称作为最佳的蛋白质食物,它的蛋白质含量高,每2个鸡蛋相当于大概12克蛋白质,一半在蛋白中,一半在蛋黄中;同时鸡蛋还有着大量的必需营养素,维生素有A、D、E、B1、B2、B6、叶酸和最为重要的B12,矿物质包括了钙、镁、钾、锌和铁,对于能量产生和压力控制非常重要的胆碱和维生素H在鸡蛋中也大量存在;大部分的营养素都存在于蛋黄中;鸡蛋中所含的脂肪水平也非常均衡,大比例的不饱和脂肪酸和36%的饱和脂肪酸;而仅仅1克不到碳水化合物含量,使得鸡蛋不仅适合正餐,也适合当作两餐之间的零食,更适合碳水不耐症的患者。对于吃货而言,鸡蛋的做法很多,既方便又美味。

这里要插播一条关于胆固醇的消息:

鸡蛋如此之好,但对鸡蛋的担心一直就没有间断过,你身边肯定会有些人因为担心胆固醇而不碰蛋黄,甚至谢绝鸡蛋。事实上胆固醇会导致心脏病这个说法并不成立,很多因为心脏病而挂掉的人胆固醇并不高,而很多胆固醇高的人并没有得心脏病。研究标明,吃胆固醇高的食物,并不会导致你血液中的胆固醇含量升高;而更多的研究指出,如果你在饮食中避免了胆固醇,你的肝脏反而接受到指令,会加速形成更多的胆固醇,体内自产的胆固醇会远远超过你吃鸡蛋所获取的胆固醇!这也是为什么很多人坚持低胆固醇饮食,但体内胆固醇含量依然很高的原因。

就像之前文章提到过的,胆固醇其实分好坏,高密度脂蛋白是有益胆固醇(HDL),而低密度脂蛋白是坏胆固醇(LDL)。提升体内HDL的水平,你可以通过有氧训练、食用单不饱和脂肪酸和鱼油,以及适量的酒精获??;而过多的压力、无氧运动、氢化脂肪,以及过多食用饱和脂肪和精细碳水会导致体内LDL升高。另外,膳食纤维也会帮助提升HDL占整体胆固醇的比例,建议你在日常食用烹饪过的蔬菜、水果之外,再加一顿生的菜叶子色拉,不仅保证了足够的膳食纤维,也有很多营养素帮助降低体内胆固醇水平。

对于此条插播消息即将结束,你知道了胆固醇并不是心脏病的真正罪魁祸首,合理的摄取并且提升HDL所占的比例,是应该遵循的。


回到鸡蛋上,如何挑选优质的鸡蛋?你应该避免以工厂化方式所生产出来的鸡蛋,也不要被那些DHA聪明蛋所迷惑,最健康的鸡蛋是那些有机的、自由翱翔的母鸡正常生产下来的,俗称土鸡蛋。当然在天朝,土鸡蛋也造假,所以建议你实地体验一一农户的养殖环境,农户的良心,再与农户签一个长期供货协议。

2) 牛肉:
牛肉对于健康的运动员而言,真是上佳的美食。一块3盎司(约85克)的上等腰肉牛排含有20克的蛋白质、饱和脂肪仅为6克,同时完美搭配了7克的单不饱和脂肪;此外还有丰富的B族维生素、谷氨酸盐、钙、镁、铁、锌和其它营养素。

有机和草饲喂养的牛是你的最佳选择,因为它们没有被喂抗生素和生长激素。为什么选草饲,之前也讲过,牛吃什么决定了它脂肪酸的均衡水平,草饲牛肉比谷饲牛肉含更多有益的脂肪酸。

牛肉的烹饪很有讲究,做得尽量生一点会更好地保留更多的营养素,而烹饪得太熟,除了营养素损失,还有可能会产生致癌物质(某些特定的氮化物)。所以尽量选择好的超市和好的餐厅。

3) 家禽:
中国人有句很流行的说法“吃东西时,四条腿的不如两条腿的,两条腿的不如没腿的?!奔仪菪幸祷撕艽蟮牧ζ?,成功地标榜了白肉比红肉好,可事实上这是一个很大的骗局。鸡生长在低标准、不健康的密集环境中,为了抵御疾病,它们被喂了很多化学药物,但禽流感依然四虐,算上这次H7N9,仅中国就有近40多人被挂了。

不可否认鸡是很好的蛋白质来源,所以要选就选放心鸡,同样的原则,挑选那些以有机、散养的方式养成的,如果可能的话,也建议你实地探访后下单。除了鸡之外,鸭也是不错的家禽选择。

4) 鱼:
鱼肉不仅蛋白质含量丰富,而且富含有益的omega-3脂肪酸,但建议你需要多长几个心眼:尽量购买野生的、深海鱼;严格避免农场养殖的鱼;同污染海域里捕获的水产品说No;也要避免那些食底泥的动物,因为它们含有重金属物质,所以你应该尽量少吃比目鱼、鳎目鱼、鲶鱼和蟹;同时生蚝、蛤、蚌、扇贝也基本被污染了。

不是说是不能吃,这里再给到几个建议:吃小型的,例如鲑鱼、鲈鱼和虾,谢绝马林鱼、白金枪鱼和剑鱼,因为体型越大、成长时间越长的鱼体内积累的毒素越多;尽量少吃贝壳类,吃也要吃小型的;避免所有加工过的鱼制品,特别是蟹肉棒,那里面根本就没蟹肉;如果你是个钓鱼爱好者,在享用你的成果时,最好先查一下这家渔场的资质证书。

最后还是要告诫你,我们的海洋、我们的湖泊和我们的河流正在不断被污染,鱼类体内的毒素水平一直在上升,最诚挚的建议是1个月最好只吃1-2次水产品,对于儿童和孕妇而言,这个数字应该更少。

5) 其它肉类:
猪肉和羊肉也是很好的蛋白质来源,挑选的原则同上,有机、散养农场才是最佳,另外如果肉糜不是在你面前搅好的,就不要去买;同时也应该尽量购买大块的肉,宁愿回来自己切,也不挑选那些已经被切好的细条肉。加工过的肉类通常来讲都是不健康的,大多数的肉肠、午餐肉都是以肉糜制成的,而且还被添加了大量的糖和化学物质,而市场上真正的以蜂蜜加工的有机培根和火腿少之又少。

其实动物上最有营养的部分应该是它们的内脏,肝、胃、脑、肾之类的。你肯定记得Discovery纪录片上,狮子把小动物捕获后,直接咬开肚子吃内脏的镜头,然后那些盘旋在天上许久的老鹰等狮子们饱餐后,才飞下来啃剩下的肉。但由于我们人类所造成的环境问题,动物的内脏也或多或少被污染了,如果你是个爱吃鹅肝、鸭肾的美食家,也必需找到一个可靠的供货来源先。

6) 乳制品:
相较于问题多多的牛奶,芝士和纯酸奶(不添加糖和任何添加剂的原味酸奶)所含的蛋白质质量较高,羊奶酪也是很好的选择。在奶酪或酸奶的培养过程中,有益菌会使乳糖含量降低,所以如果你无法确定所要购买的酸奶是不是纯酸奶,芝士是不是真正的芝士,你可以仔细查看一下营养标签,碳水化合物的含量应该是非常低的,否则它们肯定是过加工或被添加了很多糖。

7) 大豆:
大豆是素食里蛋白质含量最高的一种,但它面临着一个被过加工的问题。以前豆腐的制作都是用一粒粒大豆做成的,所以豆腐一直是一种备受推崇的健康食物;而现如今越来越多的浓缩大豆粉被当作了原料,要知道大豆也富含碳水化合物,所以越精细加工,对身体的危害就越大。这里不得不提及味精(MSG),它的主要原料就是加工过的大豆,虽然味精能让菜肴鲜美,但建议大家还是尽量别使用。

8) 蛋白质粉:
大豆、牛奶、乳清、鸡蛋和其它食物可以用来制作成蛋白质粉作为日常补剂。如果谨慎使用,它们还是非常有益的,但一定要谨慎,如果你有乳糖不耐症,就必需拒绝以牛奶为主原料的蛋白质粉。

蛋白质含量高,这肯定是加工后的结果,所以建议选择以蛋白或乳清为主原料的蛋白质粉,它们被加工的痕迹少,所以更健康。

结论,蛋白质对人体很重要,“大开荤戒吧!”但吃之前你一定要辨别仔细,要吃真正的、好的蛋白质食物,包括了土鸡蛋、草饲牛肉、深海鱼和真正的芝士,避免那些加工过的食品。

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/

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

您需要才能回复
  1. D662eb04b3f585bffd61e36f66dcd29e
    碎玉的杀猪刀Lv.1
    2015-07-29 15:48:08
    哎,神木都不能吃了,没办法。

    回应

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