За да имаме добри резултати в залата и да прогресираме трябва да сме наясно, че тренировката е само едната страна на нещата, другата важна част е храненето. От храненето зависи здравето и общото състояние и прогрес на тялото ви. С неправилно хранене колкото и тежки да са тренировките ви няма да видите дори близки до резултатите, които бихте имали ако се храните правилно. В този материал ще споделим основните неща при храненето така, че всеки човек бил той начинаещ или напреднал да добие представа за нещата. След като прочетете статията ще може да добиете представа как да съставите собствен хранителен режим или просто как да подбирате храната в ежедневните ситуации.

Нека започнем

Първо трябва да знаете, че при тренирането се горят голямо количество калории и ако тялото ни не може да си ги набави от храната, която поемаме, то ще се наложи да гори мазнини и мускули за да продължи да функционира нормално. Поради това трябва да му предоставим постоянен източник на пълноценни хранителни вещества, обикновено за повечето хора това се разделя на 4-6 хранения дневно през 2-4 часа. Така ще предоставим на тялото си постоянен източник на белтъчини, мазнини,въглехидрати като няма да преяждаме, тъй като те ще са в по-малки порции вместо 3-4 обилни хранения. Броя на храненията обикновено е по-голям за хората, които искат да покачват мускулна маса, поради и по-голямото количество хранителни вещества, които тялото им изисква. Броят им разбира се може да се пригоди за вашите особености, ако имате по-малко време и не особено голямо число за приемане на калории, то може да хапнете и в по-малко на брой хранения, но ако трябва да хапвате много голямо количество храна е добре да се даде на по-малки порции за да може по-добре да се усвои от тялото и да се избегне преяждането.

След като добихме представа от броя на храненията, следщватата стъпка е какво количество енергия (kcal) да приемаме дневно.  Това зависи от вашите цели и физиологични особености, обикновено се използва формула

за мъжете  66 + (13.7 X тегло в кг) + (5 X височина в см) – (6.8 X възраст в години)
за жените 655 + (9.6 X тегло в кг) + (1.8 X височина в см) – (4.7 X възраст в години)  

след като сметнете калорийният ви минимум трябва да се умножи по коефициент според степента на физическа активност:

  • заседнал 1,2 (без много физическа активност)
  • умерено активен 1,375 (тренировки 1-3 пъти седмично)
  • активен 1,55 (тренировки 3-5 пъти седмично)
  • усилено активен 1,725 (тренировки 6-7 пъти седмично)

И така ще получите количеството калории което трябва да приемате за да поддържате килограмите си. Според вашите цели, трябва да добавите или премахнете около 100-400kcal (тук няма твърда цифра, защото се различава при хората). Разбира се ако искате да покачвате килограми към полученото число трябва да добавите между 100-400kcal и ако искате да изчиствате мазнини ще трябва да премахнете между 100-400kcal от стойността. За ваше улеснение сме поставили формулата във формата на калориен калкулатор, които може да намерите тук: калориен калкулатор.

От къде идват тези калории обаче е от голямо значение. Основните макронутриенти от храните са белтъци,мазнини и въглехидрати. Предпочитания източник на енергия за тялото е въглехидрата, а след него мазнините и най-последно място белтъците. Освен приема на качествени белтъци, мазнини и въглехидрати обаче тялото се нуждае и от витамини и минерали, за да остане здраво и освен това да му помогнат при правилното усвояване на храната.

Белтъци

Белтъците са вещества, които снабдяват човешкия организъм със заменими и незаменими аминокиселини (АК).Аминокиселините се използват от организма за изграждане на собствените белтъци в тялото, които влизат в състава на тъканите (мускулна и др.). Белтъците се използват за изграждане на нова мускулна тъкан, но също така и за източник на енергия на тялото. Количеството белтък което трениращ човек трябва да приема също както другите съставки варира според целта:

  • за покачване на мускулна маса между 2-2,5гр белтък на кг телесна маса (тоест ако сте 80кг трябва да ядете 160-200гр белтък дневно)
  • за поддържане на тегло количеството е около 1-2гр на кг
  • за сваляне на тегло количеството варира в големи граници, тъй като често при режимите за изчистване на мазнини се използва основно белтък (протеинова диета) за източник на енергия и тогава неговото количество се увеличава драстично за сметка на мазнините и въглехидратите

Обикновено също така може да се яде повече количество белтък (2,5-3гр/кг телесно тегло) в тренировъчните дни, тъй като тогава тялото има по-голяма нужда от белтък. В почти всички храни може да намерите известно количество белтък, но препоръчваните източници на белтък за изграждане на мускули от тялото, тъй като те са пълноценни белтъци (доставят всички незаменими амино киселини на тялото) и освен това имат голяма доза белтък, са:

  • свинско
  • телешко
  • пилешко
  • яйца
  • мляко
  • сирене/извара/кашкавал
  • риба

Освен това, може да запълнете и необходимото количество протеин, чрез суроватъчен протеин. Суроватъчния протеин е хранителна добавка, извлечена от млякото. Той е във формата на прах и се разтваря във вода (най-често) и освен че съдържа добро количество протеин за една доза, често между 15-25гр, също така е пълноценен и се усвоява много бързо от тялото. За препоръчване е да се прие преди/след тренировка и/или сутрин в съчетания с бърз въглехидрат, например банан/бял хляб и др. Така ще спре процесите на разграждане на мускулите. И съответно ще помогне за по-добрите резултати.

След белтъците идва ред и на

Въглехидратите

Въглехидратите, както вече споменахме, са предпочитания източник на енергия на тялото. Повечето от храненията ви през деня трябва да съдържат добро количество въглехидрати. Количеството въглехидрати което е прието да се приема за килограм телесна маса отново варира според целите ви. Препоръчителния дневен минимум е около 200гр за възрастни, но те могат да варират според хранителния ви режим. Въглехидратите се делят на две основни групи

  • Бавно усвоими (сложни или с нисък гликемичен индекс) добри източници на такива храни са: овесени ядки, трици, спагети, макарони, пълнозърнести тестени изделия и др.
  • Бързо усвоими (просто или с висок гликемичен индекс) източници на бързи въглехидрати са: банани, пъпеши, мед, бял хляб, картофи, кристална захар  и др.

Повечето от яденията през деня трябва да се състоят от бавни въглехидрати, те ще доставят добро и постоянно количество енергия за по-дълъг период от време, особено по-време на тренировка те са много важни, тъй като горим огромно количество калории и са ни необходими за да можем да направим пълноценна тренировка. Все пак е добре и наличието на бързо усвоими въглехидрати, като е добре да се приемат сутрин, тъй като тялото е гладувало цяла нощ и след тренировка, вече споменахме, е тялото изразходва своите източници и трябва да се заменят бързо.

Мазнини

С годините и появата на затлъстяването мазнините са сочени като основен източник на затлъстяване, това обаче е много общо казано. Истината е, че мазнините са много важни за тялото и не е добре да се избягват, добре е да се знае обаче кои мазнини са полезни и кои да се избягват. Препоръчителния прием на полезни мазнини е около 20% от дневния калориен прием или около 60-100гр, отново според вашите лични изисквания и цели. Източници на полезни мазнини са:

  • фъстъци
  • кашу
  • бадеми
  • орехи и др. ядки
  • зехтин
  • авокадо
  • и други

Мазнините също като въглехидратите доставят енергия на тялото, но също така играят и други важни роли, те доставят есенциални за тялото мастни киселини. Мазнините се делят основно на:

  • наситени
  • ненаситени
  • полиненаситени
  • мононенаситени

Освен това има и друг тип наречен трансмазнини, те са създадени чрез промишлен процес, като се добавя водород към течни растителни масла, за да ги направи по-твърди. Те са предпочитани от производителите, тъй като са евтини, лесни и трайни. За жалост обаче са много вредни, те увеличават риска от много заболявания, като повишават нивата на лошия холестерол и намалят нивата на добрия, според асоциацията за храни  (FDA) такива мазнини не трябва да се приемат въобще.

След като казахме това, ще разделим мазнините на такива които се препоръчва да се приемат и такива които да се избягват, за  да може да създадем сами хранителна здравословна програма с нашите цели.

Здравословни мазнини:

  •  – мононенаситени  – източници на такива мазнини са:  зехтин, олио от киноа (рапица), авокадо, нехидрогенирани маргарини, ядки и семена
  •  – полиненаситени (омега 3 и омега 6 мастни киселини) – източници на такива мазни ни са: шафранови ядки, сусам, слънчогледово и царевично олио, ленено семе,  чия семена, рибено масло, ядки и семена

Нездравословни мазнини:

  • -наситени  – източници на такива мазнини са много готови храни, които съдържат хидрогинирани или „растителни“ мазнини, кокосово масло, свинско месо и др.
  • -транс мазнини – както вече споменахме източници на такива мазнини са много от готовите храни,бързи храни и храни направени с хидрогенирани мазнини, особено в сладкарската индустрия: вафли,пасти,тестени изделия, торти,шоколади и много други.

След като разгледахме основните макронутриенти, и техните препоръчителни приеми и кои от тях са добре да приемаме и кои не, сега идва време и на допълнителната информация. Както споменахме, освен мазнини,въглехидрати и белтъчини, тялото на човек се нуждае и от много други нутриенти като витамини и минерали за да поддържа нормалните си функции и да усвоява по-добре приетата храна. Поради това, една добре направена хранителна програма освен 3-те основни компонента, трябва да съдържа и източници на витамини и минерали. Както всички сме чували песничката „зеленчуци който не яде. Той голям не ще да порасте.“  и както вероятно се досещате има много вярно. Когато приемаме големи количества от изброените вече макронутриенти тялото ни започва да работи по-усърдно започвач да се натрупват много токсини, които биват премахвани чрез процеси на отделяне, но за тази цел човек трябва да приема витамини, минерали и достатъчно количество вода. Нека сега разгледаме някои от основните храни, които са добри източници на необходими микронутриенти.

Витамини:

  • Витамин B – почти всички номера на витамин B  се използват в преобразуването на мазнини,въглехидрати и белтъчини в енергия за тялото, за това трябва да приемате храни богати на витамин B : meats, dairy products, fruits, vegetables and legumes  пилешко месо, яйца, млечни продукти, леща, банани, риба тон, боб, ядки и други.
  • Витамин E – представлява мастноразтворим витамин, които спомага за премахването на свободните радикали в тялото. Тези вещества повреждат мембратана на клетките и са причина за редица заболявания и здравословни проблеми. Препоръчителната дневна доза на витамин E според редица учени е около 700-1000mg дневно. Източници на витамин E са: ядки и семена както и някои риби.
  • Витамин C – вероятно всички сме чували за него, това е водноразтворим витамин които действа като антиоксидант. Също така спомага за възстановяването на витамин E след като е отдал електрон на свободен радикал, поддържа имунната система и подобрява усвояването на желязо в организма, което води до по-лесно възстановяване на тъкан в тялото. Източници на витамин C са: цитросови плодове и зелени зеленчуци – портокали, зеле, киви, домати, зелени чушки, магданоз, червени чушки и други,  като те трябва да се ядат необработвани защото при обработка, често се губят полезните им вещества!
  • Витамин D – този витамин регулира нивата на фосфор и калций в тялото и тяхното усвояване в костите, коео води до по-добра здравина и плътност на костната система, както сами се досещате приема на достатъчно калций няма да е достатъчен освен ако няма достатъчно витамин D които да помогне в усвояването му. Много учени твърдят, че силова тренировка без прием на витамин D ще бъде много неефективна. Източници на витамин D: вероятно всички се досещате първия източник на вимин  D е слънцето, когато се печем на слънце в тялото ни започва синтез на витамин D, други добри източници на витамина са риби като : сьомга, риба тон, сардина и други.

Общо взето наблягайте, на зеленчуците и плодовете извън хипермаркетите, тъй като те често са внос от чужбина и са доста обработени с пестициди и други вредни вещества. Подбирайте зеленчуците и плодовете от пазари, особено ако те са директно от производител.

Добре е да приемате и други вещества богати на антиоксиданти (кликнете на връзката за да прочетете повече за антиоксидантите):

  • бopoвинĸи
  • ĸacиc
  • ягoди
  • мaлини
  • вишни
  • гpoздe
  • cливи
  • ябълĸи
  • цитpycoви плoдoвe
  •  зeлeн чaй
  • coĸ oт чepвeнo гpoздe
  • чepвeнo винo
  • дoмaти
  • бpoĸoли
  • и други

Минерали:

  • цинк – източници на цинк са: черен дроб, гъби , спанак, броколи , грах, кисело мляко и др.
  • желязо – източници на желязо са: ряпа , зеле, коприва, портокали, грейпфрут, меса и др.
  • хром – източници на хром са: маруля, лук, домати, пълнозърнести храни, зърнени култури и др.
  • магнезий  – източници на магнезий са : леща, боб, булгур, пълнозърнести храни, небелени ядки, мюсли, овесени ядки и др.
  • калций – източници на калций са: мляко и млечни продукти, спанак, коприва, лапад, бобови храни, зърнени храни и др.
  • и други

Фибри

Фибрите са влакна или нишки в някой растителни продукти, те са много полезни и се препоръчват за ежедневна употреба. Фибрите спомагат на усвояването на храните и здравето на храносмилателната система, освен това се усвояват бавно от организма и по този начин са добър източник на постоянна енергия и не повишават рязко кръвната захар. Редовния прием на фибри води до намаляване на лошия холестерол и кръвната захар. Освен това както вече споменахме, поради факта че се разграждат сравнително бавно, те ни държат сити и възпират от преяждане! Приема на фибри най-вече се препоръчва сутрин, за профилактика на храносмилателната система, добри източници на фибри са: житни растения. пълнозърнести хлябове, овесени ядки, трици, кафяв ориз и др, пресни и сушени плодове и зеленчуци (моркови,домати, марули, краставици,ягоди,боровинки,малини и др.).
Вода

За пиенето на вода има поне 5 различни теории и правила, човек трябва да пие по 2 литра, по 3 литра по 4 литра или дори по 6 литра когато тренира. Истината е, че основната идея е такава, колкото повече храна приемате и отделяте повече пот, толкова повече вода трябва да приемате. Например през лятото трябва да пиете повече вода в сравнение с другите сезони, защото се потите доста повече. А когато тренирате както се досещате също е добре да увеличите приема на течности. Според много асоциации за здраве и фитнес препоръчителната дневна доза вода е около 1 литър + литър за всеки 1000Kcal приета храна за трениращи, и по 1литър за всеки 1000kcal за не трениращи. Тоест ако сте трениращ и ядете 2500kcal, то трябва да приемате поне по 3,5 литра вода на ден, а ако сте нетрениращ и ядете по 2500kcal трябва да пиете поне 2,5литра на ден. Разбира се ако се чувствате жадни може това количество да е малко. Както казахме всичко зависи от активността и условията на средата. А защо трябва да се пие вода? Водата е основния източник на всички процеси  в тялото, тя се съдържа навсякъде и при нейната недостатъчност започват проблеми със здравето. За това не забравяйте да пиете достатъчно вода всеки ден!

Съвети:

  • Гответе яденетата предварително за да пестите време!
  • Пазарувайте на веднъж за няколко дни или за седмица, това ще ви спести пари и време!
  • Пийте протеинови шейкове, когато сте заети.
  • Ако работите или пътувате използвайте кутии за да съхранявате храната си.
  • Яжте плодовете и зеленчуците по-близки до естествените им състояния!
  • Следете мерките си, ако наддавате на кантара и не наддавате в талията то нещата са наред, но ако наддавате в корема и талията то най-вероятно трябва да намалите дозите на приета храна.

Това е всичко от нас, вече имате необходимите знания за създаване на една пълноценна програма, или поне да подбирате храната която ядете през деня.

 

By Admin

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