After reading the menu of winter Olympic athletes, I finally know how important it is to eat enough “carbohydrate”

2022-05-23 0 By

What are the Winter Olympics athletes eating every day?678 world cuisines, over 400 ingredients…Earlier, the winter Olympics athletes menu was released, “greedy cry” many netizens.If you look at many dishes, you will find that athletes in the Winter Olympics require a high level of energy in their diet, and more than half of it is “carbohydrate”.Why do athletes eat a lot of carbs?How important is it to eat enough carbs?Life Times (search “LT0385” on wechat) interviewed the sports dietitian of the national team for your interpretation.Experts questioned the games are international sports nutritionist Tan Kai yuan, a researcher at the Chinese centers for disease control and prevention, nutrition and health Chang song hing the author | life times reporter Zhang Fang this article edit | Wang Shuying Surpluses half Xu Menglian games athletes carbon water taken every team has a dedicated team nutritionist, eat to live, with athletes to help guide the reasonable intake of nutrients.Compared with ordinary people, athletes are more active, especially those who participate in ice and snow events in the Winter Olympics, which consume more energy, so there is a lot of attention to diet.According to Tan, nutritionists can make adjustments according to athletes’ specific conditions at any time, but in general, winter sports athletes’ nutritional intake is characterized by “high carbohydrate ratio, less fried food and timely hydration.”What exactly is carbon-based water?Carbohydrates are a big family and one of the earliest nutrients discovered, according to Zhang Shuangqing.According to their chemical structure and physiological functions, they can be divided into sugars (1~2 monosaccharides), oligosaccharides (3~9 monosaccharides) and polysaccharides (≥10 monosaccharides).Carbohydrates are mainly hidden in these foods: sugar consists of monosaccharides, ditanges and sugar alcohols.Glucose and fructose in monosaccharides are important raw materials for the production of beverages and candies.Sucrose in disaccharides is the white sugar we eat and is derived from sugarcane or beets.Sugar alcohols are metabolized without insulin and are commonly used in the diet of diabetics.Oligosaccharides (oligosaccharides), in which soybean oligosaccharides can partially replace sucrose and be used in beverages, yogurt and other foods.Isomalt oligosaccharides are proliferation factors of some beneficial bacteria in intestinal tract and can regulate the health of intestinal flora.◎ Polysaccharides are widely distributed in nature, such as starch and dietary fiber. They are insoluble in water and have no sweet taste.Starch mainly exists in cereals, roots and other plants;Dietary fiber mainly includes cellulose, hemicellulose, pectin and so on, which has important health care effect on human body.Why do athletes eat enough carbs?The characteristics of winter sports, such as long training time, high activity intensity, low competition temperature and high altitude, determine that athletes’ energy intake is not only higher than ordinary people, but also increased compared to summer sports.In the diet of athletes, the energy intake is distributed as follows: carbohydrate accounts for about 55% to 65% of total energy, mainly grains, and a reasonable mix of fine crops and coarse grains.Protein accounts for 13%-15% of the total energy intake, half of which should be high-quality protein, and lean beef and mutton, skinless chicken, fish and shrimp, eggs, etc.Fat intake is about 20%~25%.After training or competition to replenish energy quickly, can improve the excitability of muscle nerve, delay fatigue;Supplement glycogen, can promote the recovery of muscle glycogen;Protein supplements can promote recovery from muscle damage.During training, athletes sometimes need energy supplements, including sports drinks, bananas, buns, cookies, energy bars, etc.These “extra meals” and other foods count toward the day’s total energy intake, monitored and adjusted by a dietitian.In addition, some athletes have strict requirements on body weight and body fat percentage (such as ski jumping and figure skating, etc.), so they need to eat less or no fried food, mainly steamed, roasted, stewed and fried.Athletes also need to replenish water and minerals in time, such as sports drinks containing 6% to 8% sugar, which also contain potassium, sodium, calcium and other inorganic salts.How much should the average person consume per day?At present the carbohydrate intake that place of expert of each country nutrition recommends, occupy the half or half that one day energy needs about, the recommended limits of our country is 50%~65%.In other words, if an adult needs 2,000 kilocalories a day, he should consume 250 to 300 grams of carbohydrates, which is the equivalent of eating a small bowl of rice and a small amount of fruit with each meal.The recommendation also specifically requires that these carbohydrates must come from a variety of natural foods, including whole grains, beans, tubers, fruits and so on, rather than a single food such as white rice or white steamed bread.The intake of dietary fiber should be 25 to 30 grams per day, and added sugar should not exceed 50 grams per day. The best limit is 25 grams.High quality carbs vs Low quality carbs: How bad is it for your body?A study of 16,000 Chinese people without diabetes, published in the journal Metabolism, found that the risk of developing diabetes was lowest when carbohydrate intake was 49% to 56% of total energy intake.Intake of high quality carbohydrates (foods with low glycemic index) such as corn, black rice, buckwheat, mung beans, lentils, etc., was negatively correlated with emerging diabetes.Intake of low-quality carbohydrates (foods with high glycemic index), such as steamed bread, ramen, cake, pancake, etc., was positively correlated with new-onset diabetes.A study published in the Lancet Public Health found that people on a moderate-carb diet, where carbohydrates accounted for 50 to 55 percent of total energy intake throughout the day, had the lowest risk of death.The study, published in the New England Journal of Medicine, also found that eating low-quality carbohydrates was associated with an increased risk of cardiovascular disease and death, including heart attacks and strokes.Our country staple food variety is various, especially coarse grain kind, have own special ability.Before you eat carbs wisely, take a look at their advantages.Not easy to raise blood sugar oat, naked oats;Red beans, mung beans and other miscellaneous bean antioxidant black rice, purple rice is beneficial to weight control oats, brown rice, quinoa, buckwheat and other whole grains;Potatoes, sweet potatoes, yams, taro and other well-balanced foods quinoa has learned to complement each other in order to better absorb carbohydrates.Have cereal at meals Eat plenty of cereal for three meals a day and choose different types of cereal for the main meals.Such as breakfast bread, lunch rice, dinner a knot in one’s heart soup or millet congee.Even if dining out, staple food and dishes should be served at the same time, try to avoid eating staple food.Variety yams and miscellaneous beans can also be used as a supplement to the staple food.Potato, sweet potato, taro, yam and other carbohydrates content in about 25%, vitamin C, dietary fiber content is higher than cereal, recommended daily intake of 50 to 100 grams.Red beans, kidney beans, mung beans, peas, chickpeas and other miscellaneous beans contain 50%~60% carbohydrate, protein 20% or so, with rice, noodles food to eat, can play a very good protein complementary effect.In addition, the high content of B vitamins, rich in calcium, iron, potassium, magnesium and other minerals, it is recommended to boil whole beans when cooking or whole beans into “stuffing”.When paired with culinary staples, rice can be eaten with brown rice, whole grains (oats, millet, buckwheat, corn, etc.) and mixed beans.Brown rice, two rice, eight treasure congee, corn cake, whole wheat steamed bread are all good ways to achieve the combination of thickness and fineness.The combination of thick and thin can not only improve the taste and flavor of staple foods, but also increase the intake of whole grains, which can help prevent diabetes, cardiovascular disease, cancer and obesity.When making fried rice, fried steamed buns, fried pancakes and fried noodles, salt, oil and sugar will be added, which will virtually increase the intake of staple food energy and salt. Long-term consumption is not conducive to blood pressure, blood sugar and weight control.▲ Wait, click on the lower right corner to see source: Life Times