運動後30分鐘 吃2片土司瘦更多

運動是減重勝利方程式中不可或缺的重要角色,但許多人誤以為習慣激烈運動的飢餓感後,可縮小胃食量、提升減重效果;另有些人因飲食補償的心理,運動後放肆大吃。不過,營養師提醒,這些都是錯誤又傷身的減重方式,最聰明的運動飲食搭配法,是在運動後30分鐘內吃2片土司補充能量,運動2小時候再回歸正常的飲食。

運動後30分鐘 適度補充糖份抑制食慾

嘉義基督教醫院營養科主任張靜芬表示,運動可加速血液流動的速度,若人體處於靜止狀態時,血液從腳底經身體各臟腑部位回到原處需要1分鐘,運動時的血流速度就會增加為6倍,循環時間縮短為10秒,大幅增加供應到各組織的血氧量,加速身體能量和熱量的消耗,自然可達到減重的效果。

 

不過,運動也會大量消耗肌肉組織內的肝醣,刺激胰島素分泌,可降低血糖,並產生飢餓感,若不進食會加速能量耗損,疲憊感增加,不利於減重計畫的維持,容易復胖。

運動結束後30分鐘,血流速度趨緩至原狀態,此時的基礎代謝率有上升的現象,但腸胃道消化能力尚未恢復,吃下肚的食物還無法被完全吸收,不會被轉變為脂肪儲存,但會被轉為能量,優先修復肌肉所消耗的肝醣。

張靜芬營養師表示,運動後30分鐘內,若能適度補充吸收力強的糖分和電解質,可快速溶入血液流至肌肉,幫肌肉補充流失的肝醣,以備下一次運動的消耗存糧,也能讓血糖恢復平衡,使位於下視丘的飽食中樞發揮抑制食慾,減少飢餓感,有助體重控制。

吃糖補能量 運動後30克糖助減重

張靜芬營養師建議正在減重的人,運動後30分鐘內補充15至30克糖份,最好是喝一罐運動飲料,可補充電解質和25至35公克糖。此外,也可以適度吃些土司、柳丁或白飯,增加飽足感。每片土司約含有15克糖,相當於1顆柳丁或四分之一碗白飯,可提升血糖40至50 mg/dL(毫克/百毫升),有助降低食慾,避免忍不住大吃大喝,而毀了減重計畫。

運動後的飲食應避免高油脂食物,因其需消耗體內更多的酵素,反而會增加能量消耗,產生疲憊感和飢餓感,增加飲食減重的破功風險。

何時可恢復正常飲食?營養師表示,運動後1至2小時的消化功能已恢復正常,適合一般飲食,但減重者應注意總熱量的攝取,維持高纖、低卡的均衡飲食。

資料來源:華人健康網


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