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UA跑步课来自素食主义跑者的5条简单营养建议

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发表于 2018-2-26 16:42 | 显示全部楼层 |阅读模式


Going vegan has never been as easy or accessible as it is now. There are vegan-friendly options at restaurants, there’s vegan fast-food, vegan sports nutrition, and plenty of vegan athletes who are happy to provide encouragement and information about this way of life.
素食主义从未变得如此普及、如此流行。餐厅中有素食餐点、还有素食快餐、素食运动营养品以及众多乐于分享素食健身体验、鼓励人们尝试这种生活方式的素食主义运动员。
Vegan runner Matt Frazier, author of NoMeatAthlete, stresses that vegans shouldn’t restrict their calories. When you remove animal products from a normal diet, it takes away the densest source of calories from a runner’s diet, so it’s important to make sure you’re getting enough calories. For example, if you’re used to a chicken Caesar salad and remove the dressing, cheese, chicken and croutons, you’ve taken away all the calories — and who can eat that much romaine lettuce? Make sure that for every animal product you subtract, a fat or protein substitute is swapped in.
《NoMeatAthlete》作者、素食主义跑者Matt Frazier强调,素食主义者不应限制热量摄入。拒绝动物性食品的跑者失去了密度最高的热量来源,因此必须确保足够的热量摄入。例如,鸡肉凯撒沙拉中,若去掉沙拉酱、芝士、鸡肉和油炸面包丁,便拿走了所有热量——谁能吃得下那么多长叶莴苣?每去掉一样动物性食品,一定要以脂肪或蛋白质为替代。
Whether you’re thinking about going vegan or have been vegan for years, here are five simple tips and recipes from vegan runners who’ve been thriving on a plant-based diet:
无论是刚开始尝试素食,还是养成了多年的素食习惯,均可参考以下五条简单建议与食谱,来自习惯以蔬菜补充营养的素食跑者:
1.USE THE RIGHT TOOLS?
选择正确的工具



“You don’t need a bunch of fancy kitchen tools,”?says Frazier. His top suggestions include a high-quality knife (because you chop a lot of veggies), a high-powered blender for smoothies, sauces and soups, and a cast-iron skillet to make easy single-pan meals. Beyond that, toys like a spiralizer to make vegetable noodles, are just fun extras. It’s good to know that a healthy vegan diet doesn’t require a massive kitchen makeover and a countertop covered in gadgets.
“不需要那么多花里胡哨的厨具,”Frazier表示。他的推荐包括一把优质菜刀(切蔬菜专用)、一台做冰沙、酱汁与汤的强力搅拌器以及一个方便做菜的铸铁小锅。此外,还可配一台做蔬菜面条的刨丝器。很幸运,做一桌健康的素菜并不需要额外置备多么专业的工具。
2.KEEP IT SIMPLE
一切从简
Frazier emphasizes that the best meals are often the simplest ones — and when he’s planning a meal, he just uses the heuristic of “grain, bean, green,” to make a dish. For example, he’ll make a soup with rice, lentils and spinach. To optimize flavor, he’s a big fan of spices, with turmeric and cumin seeds being his two favorites.
Frazier强调,最好的餐点往往最简单——他的做菜三要素是“谷物、豆子、蔬菜”。例如,他会用米饭、扁豆与菠菜做一锅汤。为了调味,他比较喜欢用香料,个人最爱是姜黄粉与孜然。

READ MORE > 5 AMAZING VEGETARIAN RECIPES FOR ATHLETES
扩展阅读>5种美妙的运动员素菜食谱

3.FOCUS ON WHOLE FOODS DURING A RUN
以纯天然食品作为跑步营养补充物



“I love dates, and for longer runs, I’ll stuff a Brazil nut in for some extra protein,” says Frazier. He adds that the straight glucose of the date is basically nature’s own gel pack, and a fresh, soft one is delicious — and doesn’t require packaging.
“我喜欢红枣,若是长跑,我会吃巴西胡桃,增加蛋白质,”Frazier表示。他表示,富含葡萄糖的红枣是天然运动凝胶,新鲜、松软、美味——并且不需要包装。
Add in electrolytes as well: “I suggest to anyone who’s planning to run a marathon or a similar distance run that when the weather is hot, bring along small salt packets, and add them to their mid-run beverage to replenish electrolytes,” says vegan runner and blogger Alina Zavatsky.?“This helped me big time during my latest marathon, and my recovery was a breeze!”
还得增加电解质:“在天气炎热时参加马拉松等长跑项目的运动员,我建议他们带上小盐包,还有补充电解质的运动饮料,”素食主义跑者、博主Alina Zavatsky表示。“它们在我最近一次参加马拉松时帮了大忙,使我恢复得快极了!”
4.PACK NUTRIENTS INTO SMOOTHIES
做营养丰富的冰沙
If you’re a runner who is constantly on the go, you can cram a ton of nutrients into your morning smoothie. Zavatsky swears by this nutrient-dense breakfast smoothie.
对于四处奔波的跑者,营养丰富的早餐冰沙是极佳选择。以下这款便是Zavatasky的最爱。
Breakfast Smoothie
早餐冰沙
Ingredients:
原料:
1 big leaf kale, thick stem removed (or 1/2 cup packed fresh spinach)
1大片去茎甘蓝菜叶(或半杯新鲜菠菜)
1 carrot, peeled
1根去皮胡萝卜
1/2 inch piece ginger root
0.5英寸姜根
1/4 avocado
1/4个鳄梨
4 tablespoons rolled oats
4汤匙燕麦片
1 tablespoon nut butter (I use my homemade peanut butter)
1汤匙花生黄油(我用的是自制花生黄油)
1 tablespoon raisins
1汤匙葡萄干
4 prunes
4个梅干
1 teaspoon chia seeds
1茶匙奇亚籽
1 teaspoon ground flax seed
1茶匙磨碎的亚麻籽
4–5 frozen strawberries
4至5颗冻草莓
1/2 cup almond milk
半杯杏仁牛奶
1/4 cup or more water (or 1 small cucumber)
至少1/4杯水(或1根小黄瓜)
Dash of cinnamon
少量肉桂皮
Optional add-ins for an even healthier smoothie:
进一步增强营养的补充品:
1/2 teaspoon light miso paste
1/2茶匙淡味噌酱
1/4–1/2 teaspoon wheatgrass
1/4至1/2茶匙冰草
1/4–1/2 teaspoon spirulina
1/4至1/2茶匙螺旋藻
1–2 tablespoon dark cocoa powder
1-2茶匙黑可可粉
Up to 1/2 cup frozen fruit or berries (I like blueberries)
最多半杯冻水果或浆果(我喜欢蓝莓)
Directions:
烹制法
Put the ingredients into a high-powered blender. Blend everything until smooth, about 2–3 minutes, depending on your blender. Stop halfway to check the flavor and add more of any ingredient to your taste (add more raisins/prunes to make it sweeter). If it’s too thick, add more almond milk or water. Once it’s smooth, pour into a glass and enjoy. Makes 1, 16-ounce serving.
将所有原料倒入强力搅拌器中,搅拌大约2至3分钟,使原料呈糊状。搅拌过程中可暂停检验味道,并根据个人口味偏好增添原料(葡萄干与梅干可增甜)。若太稠,可添加杏仁牛奶或水。搅打均匀后,可倒入玻璃杯中享用,一杯16盎司。
Nutrition (per serving): Calories: 434; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 215mg; Carbohydrate: 62g; Dietary Fiber: 16g; Sugar: 25g; Protein: 11g
营养成分(每杯):热量:434;脂肪总量:18克;饱和脂肪:3克;单不饱和脂肪:8克;胆固醇:0毫克;钠:215毫克;碳水化合物:62克;膳食纤维:16克;糖:25克;蛋白质:11克
5.RELY ON MEAL-SIZED SALADS
沙拉当饭



“Lunch is always a huge salad — and I mean huge. You’d get it to share with someone as a dinner,” says Tara Mayo, a vegan ultra-runner in Vermont who started with 5Ks and now tackles ultra-marathons and teaches yoga on the side. Her base is greens and shredded beets, carrots and tomatoes, but she adds fats — usually a whole avocado — and protein — often in mashed chickpea or hummus form — to give it a higher calorie content. Sunflower seeds also make an appearance for added crunch.
“我的午餐通常是一大盘沙拉——请注意是一大盘。晚餐时可以与别人一起吃,”来自佛蒙特州、从5千米跑开始运动生涯、目前正在挑战超级马拉松兼教授瑜伽的素食主义超跑者Tara Mayo表示。她的沙拉以蔬菜、切碎的甜菜根、胡萝卜与番茄为基础,通常会添加脂肪——整颗鳄梨——与蛋白质——鹰嘴豆酱或鹰嘴豆泥——以增加热量,然后配上香脆的葵瓜子。
She tries to avoid processed food (though she won’t beat herself up over the occasional pretzel) and says one of the biggest mistakes new vegans make is skimping on the calories.?
她尽量不吃加工食品(虽然偶尔忍不住吃椒盐卷饼),并认为经验不足的素食主义者最容易犯的一大错误便是忽略了热量摄入。
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