53 years1971 - 2024
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Sports departments:
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Champions nutritionSport plays an important role in maintaining healthy, strong, willed person who has high performance, active and creative longevity. Modern sport with considerable physical and psychological exertion, puts athletes to the high demands of the body, causing a sharp activation of metabolic processes in organs and systems (m 'muscular, cardiovascular, excretory, etc..), Which often are on the verge of functional opportunities. The emergence of the same symptoms peretrenuvannya often leads to the development of various diseases. Warn if it can correct mode of exercise, rest and adequate nutrition management. Formation of athletes diet should be based on the theory of a balanced diet healthy person, depending on specific sports. Nutrition and balanced in composition of products play an important role in strengthening the results of training athletes. Beneficial effects of food on their body should be expressed not only in compensation costs of energy and nutrients, but also in inducing effects of food components on the activation of metabolic processes required to perform specific sports loads, such as increasing m 'muscle mass, strength and endurance. Active sports will require additional adjustments to the nutrition of children and adolescents. Primarily, this relates to ensuring young body protein. The fate of animal proteins (milk, eggs, meat, fish) in the diet of children with athletes of all ages should be high (80%). It is important to provide a wide range of foods that contain protein, which will most fully meet the needs of the organism, which develops in a set of essential amino acids. For the child's body is characterized by high demand for minerals and especially in elements such as calcium, magnesium, potassium, phosphorus, iron, copper and so on.During exercise these needs grow. The creation of sports nutrition at the period-specific training - an extremely important task. Basic principles of creation and use of the diet. Formation of adequate nutrition, accounting for teaching tasks in each period-specific training cycle, it is advisable to hold the position of conditional separation of food (in terms of chemical orientation) into six major groups. And the group - milk and milk products: cheese, yogurt, kefir, etc.. II group - meat, fish, poultry, eggs and products made from them. The third group - bakery products, cereals, pasta, flour, confectionery, potato. Group IV - butter, other animal fats, vegetable oils. Group V - Vegetables. Group VI - fruits, berries, fruit juices. Stop more of these properties are important for the athlete serves as a milk porridge, and fruits and vegetables: squash - our strength! Any grits - is, above all, lots of fiber with different organic acids, so the diet often consists of cereal, and must admit not in vain! Cooked cereals - one of the best means of cleansing the body of toxins.Nutritionists say that the food grains for 10 days brings renewal and rehabilitation of even severely ill body. Cereals have a high nutritive value and are used not only for cooking meals, but also soups, meatballs, burgers, puddings, pies, casseroles, baby food, special dietary meals. Types of meals Assortment of cereals, which are used for feeding high-class athletes are very diverse. Buckwheat is one of the most popular and most useful.Buckwheat has indisputable nutritional, taste and dietary preferences. In the kernel buckwheat present phosphorus and iron, and buckwheat proteins contain an increased number of amino acids. Buckwheat advised to eat as anti-stress product. Useful and parting (crushed buckwheat) and unground buckwheat. In parting less crude dietary fiber, it pozhyvnishyy and a lot more carbs and calories. In unground buckwheat uniquely balanced dietary fiber and carbohydrates. All food digested matter and starch digestion actually constrained buckwheat bran. Rice pudding - makes a protective effect on gastric mucosa and quickly withdrew it. Rice is also used in clinical nutrition. Especially useful is not polished rice. It saved a lot more vitamins than processed rice. Rice is rich in fiber, B vitamins Perfectly effect on the nervous and digestive systems. Millet in our country also belongs to the main cereal crops. Millet - millet is the kernel, fully exempt so-called Flower Films and partially released from fetal membranes and seeds and embryos. In millet polished surface rough. Millet endowed with good taste and high nutritional benefits. Millet contains silicon that good effect on the skin and hair, copper, needed to maintain elasticity of tissues, and fluoride is necessary for teeth. Besides millet porridge rich trace elements: manganese, nickel and zinc. This is very useful for improving blood hemoglobin, it contributes to clearing vessels and is useful for treatment of blood pressure. Barley has a little demanding to heat and ability to germinate at low temperatures. Besides being used for grain production of barley, forage and technical objectives, it produces the famous porridge pearl. Contains potassium, calcium, phosphorus, iron, copper, manganese, zinc, molybdenum, cobalt, strontium, chromium, iodine and bromine. Krupa, which is made from oats, cereal ranks among one of the best in nutrition and utility. Nutritional benefits of oatmeal oats value determined vysokoyubiolohichnoyu composition is inter alia include an increased number of essential amino acid - lysine. Oat groats produced nerozdroblenu oatmeal and rolled (top, first and second grades). Oat groats class make oatmeal, which is important to know the number (1 - of the whole oat groats, No. 2 - small flakes with cut groats and flakes that quickly rozvaryuyutsya - No. 3) and flakes "Hercules." Oatmeal, rich in iron and protein, valuable, useful in diseases of the kidneys, liver and intestines. Oatmeal in large numbers contained in the favorite by many Muslim. Semolina manufacture of soft and hard wheat. With the same wheat makes two types of cereals: Poltava "- in the form of wheat and Artek - in the form of particles of crushed wheat grain. Semolina porridge - the largest source of carbohydrates, easily digested and absorbed by the body. Semolina contains vitamins B1, B2, B6, PP, protein, fiber, minerals such as: sodium, potassium, calcium, magnesium, phosphorus, and iron. Corn also belongs to the family cereal. However, it differs significantly from all other cereals, including barley produce, his powerful growth, large grains.Corn grits are corn kernels zashlifovanymy particles without membranes and has a cheerful bright yellow. Contains a large amount of vegetable protein and easily digestible carbohydrates that provide energy value of the product. Corn contains hlutaminominovu acid that is necessary for normal brain, nerve cells, and carotene against fermentation in the gut. Due to the high calorie corn porridge is not recommended for people with overweight diabetics, but for athletes is extremely important energy source. Addition of cereals that have high biological value (rich in protein, such that contain cellulose and starch - carbohydrates nutrition, vitamins and minerals), plays an important role and ability to properly prepare and tasty porridge with them. Experienced cooks recommend first rozvaryty barley in water to half, then add salt (at that plant proteins move in easily digestible form and become invulnerable to the operation of lactose), then add the necessary quantity of milk and sugar. Enjoy your meal, eat porridge for health! Fruits and Vegetables Nearly all experts recommend Diet healthy person with 'yidaty at least 300 grams of fruit and vegetables each day. It should be noted that these standards for athletes is even higher and amounts to 400-450 grams a day. Why such useful fruits and vegetables? They have many excellent properties.Raw vegetables, fruits and berries improve digestion, increase the digestion of food of animal origin. It's not only food but also medicine. They contain many antioxidants, including beta-carotene (which is converted in the body into vitamin A) and vitamins C and E. These vitamins are sometimes called the ACE group. Scientists believe that these vitamins help prevent various degenerative diseases including cancer, heart disease, arthritis and even aging. Antioxidants protect us from the harmful effects of harmful environmental factors and excessive exposure to ultraviolet rays, which destroy cells. However, this group of vitamins - not only our savior, contained in fruits and vegetables. Scientists found in plants many nutrients, including chlorophyll.These unknown substances, however, found in nature, create a powerful resistance to disease. Each plant contains hundreds of biologically active substances. For example, if you grind garlic clove, it will stand out a chemical that protects the plant from attack microbes. So good to eat garlic, onions and other vegetables to prevent colds - one of the biggest enemies for the athlete. Our favorite apple! Apples are almost most useful fruits. Their advantage lies in the combination of various components, including vitamins, minerals, fruit acids, sugar and fiber. Apples are rich in iron, vitamin C and phosphorus, so they are very useful in the treatment of anemia. Especially they are useful as a freshly squeezed juice. The optimal number - use the juice of 0.5 - 1 kg of apples.Best time - half an hour before meals. Juice must be obtained from selected apples. Apples are also useful in acute and chronic dysentery among children who use mashed several times a day. In an upset stomach from making apples sauce, add cinnamon or honey and take several times a day before meals. Nutritionists generally recommend proven way to 'yidayuchy 4.3 apples a day, we prolong the active life. Apples can protect the body against many diseases, including from premature aging. Apples are rich in pectin, soluble fiber, which is required by the body to reduce cholesterol. Therefore, athletes should eat with pleasure and benefit, and remember that proper nutrition is one of the most important components of preparation of high-class athletes to competitions. |
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