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耐力运动员的饮食【八】蔬果

什么是植物营养素?对耐力运动员有什么帮助?每天的饮食中,我们应该如何选择和搭配蔬果?

vegetable

植物营养素

植物营养素的英文为phytonutrients,其前缀phyto源自希腊语,即植物的意思。植物营养素是指所有植物中的有机物质,它们非常有益于人体的健康和免疫系统,有助于身体对抗炎症,避免训练所带来的受伤,加速身体的恢复。

不同于传统的营养素(碳水化合物、蛋白质、脂肪、维生素、矿物质),植物营养素往往是由化学物质组成的,例如胡萝卜素,其实就是由水果和蔬菜中的红色、橘色以及黄色色素而组成,因为植物营养素往往都是依靠植物的光合作用所产生的。而地球上有着如此之多的色彩各异的植物种类,科学家也证实了自然界的植物营养素多达上千种。

植物包括了所有的蔬菜和水果,它们一般都含有一定含量的碳水化合物,而且某些植物的碳水含量很高,如果你有碳水不耐症,你应该避免这些蔬果,这包括了土豆、玉米、西瓜和菠萝(经过人类多年的繁育,这些蔬果已经不再自然,为了顺应人类的口感,它们的淀粉和糖的含量被人为改变了)。所有的干果,包括葡萄干也应该值得注意,因为它们都是非常浓缩的碳水化合物。

除了蔬果中含植物营养素,坚果和各种种子也是植物营养素的上佳来源,另外在绿茶、红茶和草饲牛肉中也发现含有植物营养素。

人应该每天吃大量的蔬果,但是在现实生活中,尤其是经济状况好的人群,每天吃的蔬菜往往少于推荐量,而且很多蔬菜被过度烹调了,损失了很多营养素。与蔬菜吃得很少的人相比,吃蔬菜较多的人癌症、心血管、高血压等慢性疾病的发生风险要肯定来得低一些。但每天到底要吃多少呢?不同的说法纷纭,我们以西方的饮食为例:
·早餐:以菠菜和番茄制成的奄列蛋饼
·午餐:一大份色拉,以生菜、胡萝卜、黄瓜和洋葱为主
·晚餐:在主食之外,加一份轻熟的综合蔬菜
即使你是一个“肉食动物”,你也可以在每餐的大鱼大肉旁加上大量的蔬菜或者是搭配一份香浓的蔬菜汤。

蔬菜的品种众多,而且也随着季节变换,各季会有不同时令的蔬菜上市品种,那光吃大白菜,管不管用呢?就如之前所述的自然界植物营养素有上千种,而且各类不同的蔬菜品种所含的营养素不同,这里给到一个最简单的方法,就是按照彩虹的颜色吃(如果按照中国的传统说法,就是每餐都要吃五色的食物):
·橙色蔬菜富含胡萝卜素,在身体中会转换为维生素A,它们是胡萝卜和南瓜;
·绿色蔬菜的维生素C含量高,它们的可选范围最广;
·除了橙色和绿色蔬菜,你还应该吃紫色的茄子和紫甘蓝;
·红辣椒、白色、绿色和红色的洋葱;
·白色的花椰菜;
·黄色的西葫芦;
·褐色的蘑菇以及其它很多很多。
每一种颜色类型的蔬菜都有着它们独特的维生素、矿物质和植物营养素的组合。

由于各种植物营养素的营养成分在烹饪中不升反降,所以生吃蔬菜应该是比较好的选择。如果你喜欢吃色拉的话,那就把这个好习惯坚持下去,如果你没有这个习惯,不妨试一试,以大量的绿叶菜打底,加上其它生的蔬菜,如胡萝卜、红椒、黄椒、紫甘蓝、番茄和牛油果,还可以搭配煮熟的豆子和芦笋,再加上一点可口又营养的胡桃和杏仁,当然你还可以加一些水果到搭配中去,然后就是以初榨橄榄油、醋和山羊芝士来做调味(记得不要选用市场上购买的色拉酱,永远靠自己来调制,可以避免那些瓶瓶罐罐中的添加剂)。但是我们的建议是,一天中保证有一顿正餐是色拉,所以你还应该加入一点蛋白质,吞拿鱼、野生虾、切片牛排、煮鸡蛋等等都是不错的选择,每天翻着花样吃,那菜叶子色拉看上去就不是那么难吃、那么恐怖了。

除了在色拉中可以加水果,日常饮食中如何吃更多的水果呢?你可以把它们当作零食、一份健康的甜点来看待,在两顿正餐之间,可以加一个苹果、一些莓子,还可以制作一杯美味的果昔。

苦即是甜
研究蔬果的专家发现,植物营养素比维生素更给力,而有些蔬果甚至可以对抗癌症、心血管疾病等等,它们是绿叶子植物、花椰菜、小卷心菜、包心菜、洋葱、柑橘类水果(不包括果汁)、葡萄、红葡萄酒、绿茶。这些蔬果类有一个共同的特点就是它们的口味有点苦、有点刺激??辔兜氖吖芪硖宕锤嗟囊娲?,所以我们可以这样说“苦即是甜”!

但不幸的是,人类有着不认同苦的传统(不管是口感,还是生活),很多人都喜欢甜,于是上百年来,植物中的苦味营养素被人为地通过基因工程和选择性繁殖等方式去除,人们的口感也越来越偏甜,他们越来越不喜欢吃有益的、但带着苦味的蔬果。

癌症专家建议通过苦味来选择蔬果,有助于人们获取更多的植物营养素,而这恰恰和整个食品工业多年来的做法相抵触。但不得不承认,食品工业获得了暂时的胜利,农业科学家们正在努力地培养着更甜的农作物,农民们正不停地在田里撒着化学杀虫剂(这些蔬果中的“苦”往往起到杀虫剂、驱虫剂的作用,避免虫害和小动物,所以越嫩的植物往往口感越苦。这是自然界的天性,但化学杀虫剂的风靡,使植物的天性逐渐丧失),而消费者们最终为了自己的口感,往肚子里塞了更多植物营养素含量不高、却含大量有毒杀虫剂的蔬果。

除了苦味,涩味也与健康相关联,而且有时候涩味更容易被人们接受,例如一瓶波尔多的葡萄酒、一杯优质的绿茶。为了获取更多的植物营养素,你应该食用带天然苦味和涩味的蔬果,例如:西葫芦、南瓜、黄瓜、甜瓜、柑橘等,同时也还可以吃杏仁、各种豆子、红酒、绿茶和可可。

有机
美国是从上个世纪60年代兴起的有机风潮,我们也知道很多专业运动员以有机食品为主,并取得了好成绩。值不值得花更多的钱来购买有机食物,答案是Yes!一些有机食物所含的植物营养素是非有机同类的两倍以上。大量的化学物质的使用、环境的污染、之前提到的基因工程等等,都使我们的食物越来越不营养,而有机培植正是反其道为止,可以避免这些不好的因素,让人们重新获得蔬果中更多的营养。

但是在天朝,各种有机认证繁杂,并不值得信赖,所以建议你如果可以实地考察,最好是亲自去体验一下,和农户聊聊天,看看喂养、灌溉的水是不是经过净化,库房里有没有化学杀虫剂之类的,然后再建立长期的订购关系;也可以咨询朋友关于商户的口碑,毕竟网络越来越发达,奸商越来越不容易当了。在超市购买有机食品时,仔细看商品标签也是一个良好的习惯,你需要避免购买有机的垃圾食品。

有机的终极肯定是靠自己来种,但这需要一定的条件,虽然你会觉得这不太现实,但随着人们越来越认识到食物对健康的重要性,相信不久的未来,“自己种菜,自己吃”的梦想一定会实现。

结论
蔬果对健康有积极的作用,吃大量多样的蔬菜,以七色搭配和苦味(涩味)为挑选原则,养成一天保证一顿菜叶子色拉的习惯,同时以低碳水的水果作为两餐间的零食。改变日常的购物习惯,也积极影响他人,尽量挑选有机的食品,虽然你付出了更多的钞票,但这毕竟是对健康的投资。

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/
耐力运动员的饮食【八】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_8/

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

题图来源: http://www.flickr.com/photos/suckamc/2488644619/

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