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炸鸡和啤酒,跑者也能吃么?

韩剧《来自星星的你》在国内收视率火爆,女主角一句“炸鸡和啤酒”捎带手捧红了这个组合。不过,对于无比爱惜身体的跑步者来说,这东西可以吃吗?

3-7炸鸡啤酒

炸鸡啤酒在养生节目里肯定是要被封杀的,很多人第一印象就是高热量、垃圾食品,能免则免。健身节目也会说油炸食品脂肪太多别吃,不利于增肌。那么作为一名跑者,这两样东西当作饮食是否合适?

跑步的好处之一就是可以“不那么忌口”,我见过跑者里秉持各类饮食态度的都有,都非常健康活泼有爱,好身材的人一堆一堆,其中也不乏对炸鸡啤酒喜爱的家伙们。跑步运动是个大熔炉,几乎能把你吃掉的任何食物都作为能量燃烧掉,理论上讲,“炸鸡啤酒 + 跑步”的组合是没有问题的。它们提供了丰富的脂肪(油炸)、蛋白质(鸡肉)、水(啤水)和碳水化合物(酒是粮食做,有麦芽糖浓度指标呢),人体需要的这些要素它都有,跑前跑后皆可吃喝。唯一比较缺少的是蔬菜水果……对,还差下酒菜和餐后果盘。

从另一角度讲,炸鸡啤酒都属于高能食品,现代人营养过剩所以才把它们叫做垃圾食品,都是吃多惹的祸。好在跑步的人一般都属于“高耗油”类型,将高能量食品作为长跑的能量补充是不错的来源。没看那些高手们都吃甜得要命的能量胶吗。相比之下,炸鸡啤酒要可口得多。

每100 克炸鸡(2两鸡腿)约 270 卡热量,相当于60公斤体重(每公里消耗 60 卡左右)的人快跑4.5公里。好点的啤酒的热量大概每 100ml 38 大卡,那些清淡的低度数啤酒则降到 20 多卡,咱们按照好的啤酒算 500ml 灌装算,一听啤酒 190大卡,能支撑3公里,其实也不算多。

反过来想,如果你在进行 25 公里的LSD (长距离慢跑)训练,要消耗约 1500 卡热量,两听啤酒 4个炸鸡腿( 1460 卡)还不够呢。如果你在进行马拉松比赛呢?在进行百公里比赛呢?在那种时刻,能量供应不足才是更大的麻烦。所以每个大比赛下来都会瘦一圈。

对于跑长距离的选手来说,把握好吃喝及运动量的收支平衡就行,再补充蔬菜水果啥的保证微量元素供应。

对于减肥的人可能要注意,毕竟炸鸡啤酒属于高能食品,减体重的话必须要摄入小于支出才行。

一些对自己健康有严格要求跑者也会偏向素食,食物的选择因人而异,没有绝对的最佳。

对多数跑步者而言,日常吃几个炸鸡喝几罐啤酒不会造成太大影响。人是杂食动物,啤酒炸鸡本来就在我们“杂食”的食谱中。杂食不是说吃什么都能活,而是说什么都吃才能活得好。唯一需要控制的是啤酒,因为酒精,会影响跑步状态,求成绩的时候能免则免。另外炸鸡中的脂肪吸收很慢,不像碳水化合物那样容易吸收。鸡肉中的蛋白质首要作用是人体肌肉构成必不可少的原料,能量不足的时候也会被身体烧掉供能,只是代价更高,“燃烧不彻底”,容易给肾脏带来负担。而且,用炸鸡当能量来源有点儿亏,有点贵。

对跑步者而言,食物多样化即可,针对能量消耗多的特征,跑前跑后多补充碳水化合物,吸收快,还经济实惠。针对大量出汗需要补充足够的盐分,忘掉那些每天 6-8 克盐的膳食原则吧,那是向缺少汗水历练的宅男宅女们说的。针对运动后恢复的特征,平时要注意补充蛋白质和大量水果蔬菜。

营养饮食是非常复杂的事情,炸鸡和啤酒并不是罪过,跑步的人大可把他们当作一般食物来对待。改天妹子见到帅哥哥可以戏谑一下,“天气晴好,怎么能没有炸鸡和啤酒,还有跑步?”

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