A scientific and reasonable diet can make our walk faster and achieve more obvious fitness effects. If the diet and nutrition are unreasonable, it will not only affect the effect of exercise, but sometimes even have a negative impact on physical health.
During the walking fitness exercise, you should pay attention to the following dietary and nutritional arrangements:
1. Ensuring balanced and reasonable nutrition is the most important principle of dietary arrangements. There are many types of nutrients required by the human body, the most important of which are the six elements of protein, fat, carbohydrates, vitamins, minerals and water. Exercise requires energy. According to scientists' long-term observation and research on many walking fitness exercisers, the principle of "50:20:30" energy source proportional distribution is proposed. These 3 numbers mean that if people can ensure that 50^ comes from sugar, 20 means from protein, and 30^ comes from fat in the daily energy intake, then the best dietary combination will be achieved.
In the first 20 minutes of walking exercise, energy is mainly produced by the decomposition of sugars, and the decomposition of sugars is much easier than fat. Therefore, it is necessary to consume adequate amounts of carbohydrates every day. In the past, people believed that athletes consume a lot of physical energy and protein is the first nutrient needed. With the development of research, people discovered that protein is not the main source of energy.
Our daily grains, pasta, and vegetables contain a lot of carbohydrates. Foods with higher protein content include meat, eggs, soybeans and their products, and fat is the largest in meat and oil foods. Therefore, the acquisition of these substances does not require our additional supplements, as long as we eat ordinary meals, we can ensure a sufficient supply of calories.
2. The calorie ratio of regular meals is appropriate. Three meals a day are the habit of most people, and it is in line with human physiology. Regular diet can ensure that the body's blood sugar is maintained at a normal level. Irregular diets that are hungry and full can harm human health. Because too much hunger will lead to low blood sugar, weakness, dizziness, and other symptoms, which will affect normal work and life; being full will increase the digestive burden on the stomach. Because of the different purposes of walking and fitness, the proportions of calories from the three meals are also different. If you want to lose weight, the ratio of calorie intake for breakfast, lunch and dinner is 25:50:25; if you want to strengthen your body, the ratio of calorie intake for three meals is 25:30:45.
3. Develop good eating habits. Chew and swallow slowly when eating. If the food is larger, it will not only get stuck in the esophagus, but also increase the digestive burden on the stomach. It is best to control the time to finish a meal at about 20 minutes, which can avoid excessive food volume due to inadequate chewing and increase the burden of digestion, and it can also avoid eating too long and overeating. In addition, you should also pay attention to eating less fried foods, less sugary foods such as chocolate, and less salty foods. Excessive consumption of these foods will greatly increase the risk of hyperlipidemia, high blood pressure, etc. Probability of disease. You should eat more fresh fruits, vegetables, etc. These foods contain a lot of vitamins necessary for the human body.
4. Long-term adherence to good eating habits and the appearance of the fitness effect of walking exercise does not happen overnight. This requires us to maintain good eating habits for a long time and insist on walking for a long time. As long as you persevere and persevere, the effect of fitness will definitely not let you down.
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