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耐力运动员的饮食【十五】—“神奇小药丸”(下)

上篇文章 里,我们谈到了耐力运动员在饮食中所要注意的各种营养素,以及抗氧化和免疫相关的内容。今天,我们继续这个话题,同时再介绍另外几种对耐力运动员来说十分重要的营养物质,跑友们可以结合自身具体情况参考。

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Omega-3 & Omega-6

高强度的运动会导致组织产生微小损伤,在修复过程中,身体中的脂肪往往会处于不均衡的状态,最突出的情况就是缺乏Oemga-3。而对人体来说,获取这种物质最佳的途径就是鱼油。深海里的三文鱼与沙丁鱼,可以提供充足的EPA,帮助平衡身体里的脂肪水平。但不可否认,由于人类对海洋的污染,重金属和其它有毒物质越来越多地在鱼类身体中富集。所以,在购买鱼油时,需要仔细查看标签,胆固醇为0最好,如果含2-4mg胆固醇,很有可能说明鱼油中的潜在毒素没有被清除掉。另外,也有人将亚麻籽油作为Omega-3的补充手段,但亚麻籽油极易氧化(特别是当其暴露在高温或空气环境中),需要购买胶囊形式或者低温液体储存形式的,而且亚麻籽油并不含EPA,必须在体内借助维C、B6、烟碱、镁和锌的帮助,才能转变为EPA?;剐枳⒁獾氖?,亚麻籽油胶囊不应在冰箱中冷藏,因为寒冷的环境会导致空气进入胶囊。

黑加仑子、琉璃苣和月见草油中含Omega-6,在人体中会被转化成1类花生酸,产生抑制炎症的化学成分。如果你之前阅读过本系列文章中关于脂肪的章节,就会知道1类花生酸会也有可能在人体里转化为不好的2类花生酸,所以在补充Omega-6时,也记得补充EPA(鱼油、生芝麻油)。 另外,Omega-6非常不稳定、容易氧化,需要注意避免储藏不当或高温储存。

B族维生素

B族维生素对人体至关重要,而由于日晒会减少身体里部分维-B的含量,为此耐力运动员对B族维生素有更高的需求。但如同维生素C一样,市面在售的维-B,基本上都是人工合成的。我们可以把它们定义为不活跃的维-B,如果需要它们活跃起来,你需要补充其它的营养素和能量,但这一转化过程并不高效。高剂量的维-B并不能被身体很好地吸收和利用,所以当你补充天然维-B补剂时,最好是分成2-3次中小剂量,而不是一次大剂量地补充。

其实,在鸡蛋和肉类里就含用充足的B族维生素,另外在坚果、种子、豆类、纯谷类,以及花椰菜、菠菜和蘑菇也含有B族维生素。B族维生素在烹饪和冷藏过程中容易流失,所以食用新鲜的蔬菜是最佳的补充途径。

乳制品行业长期以来所宣传的人类缺钙现象,其实并不常见。对于运动员而言,最大的困扰是身体里的钙如何被利用起来,即钙的代谢问题,而不是缺钙的问题。如果身体的钙没有被肌肉、骨骼和其它组织充分利用,那么这多出来的钙可能就会留在关节、肌腱、韧带里,甚至变成肾结石。

为了更好地代谢钙,同时也为了更好地吸收钙,维生素D必不可少。很多问题看起来是因为缺钙,但究其本质其实是体内维-D水平过低的表现。另外,乳制品中含有钙质,但在非乳制品中的三文鱼、沙丁鱼、杏仁、海藻、绿豆、菠菜等都同样含有丰富的钙质。而且,由于这些食物含钙的剂量小于乳制品,它们在人体里的吸收率往往高于后者,更为有效。因此建议大家在日常饮食中适量饮用乳制品的同时,辅以上述食物。

爱燃烧小编并不建议大家通过服用药物补钙,除了之前讲到的这些原因外,这里还涉及到酸碱度的配合问题,并且太多的钙会减少体内的镁含量,而耐力运动员对镁的需求甚至可能会超过钙,因为镁是激活很多酶工作的推动力,这当中包括了重要的脂肪代谢。市面上虽然有钙镁片在出售,但对人体来说,镁的最好来源是蔬菜。

当讨论到铁时,很多人会联想到贫血,而事实上缺铁会影响到整个身体,特别是大脑和有氧肌肉。但铁这个元素在人体内是循环利用的,只在出汗和女性例假期间,会有少量流失。从日常健康的饮食中,大多数人可以获取足够的铁,特别是牛肉和其它肉类,菠菜里的铁没有肉里的铁来得吸收好。如果血液测试表明身体必须补铁,那么通过每天10mg的小剂量,坚持1个月,最多2个月的补充就足够了。高剂量的补铁会影响消化系统,对身体健康不利。如果需要持续补铁,那问题的源头是身体缺乏维他命-B2,而不是缺铁。

胆碱

和其它必须营养素一样,胆碱对于人体的作用非常大,特别是脂肪代谢,胆碱还参与了肾上腺对压力的管理和具备抗炎症的效能,好处数不胜数,但是很多运动员有胆碱缺乏的情形,饮食中的蛋黄和鱼是最好的胆碱来源。

“由运动引发的哮喘”是因为体内胆碱水平过低所引起的,当然也有人不锻炼,也会有此症状的。胆碱可以帮助神经系统控制支气管的动作,1天分几次服用共500mg胆碱,直到呼吸恢复正常和饮食中的胆碱摄入提高到正常水平。(另外,过量的精细碳水化合物会诱发炎症,很可能会造成慢性哮喘。)

总结

选手们在研究吃什么补药之前,首先应该重点关注如何通过健康、天然的饮食获取所有需要的营养素。当日常饮食安排已经很完美时,依然还有有欠缺的话,才需要认真考虑额外增加补充剂的问题。而且在实践中,最好是与专业的健康医疗人士一起通过饮食分析、身体测试等来决定应该摄取何种天然的补充剂,以及如何摄取。最后一点,千万不要被某些信誓旦旦的广告所蒙骗。

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