Here are some key pointers in moving your fitness forward:
Eat adequate amounts of all food groups daily, including breads and cereals, milk and dairy products such as yogurt and cheese, meat, legumes and eggs, fruits and vegetables.
– We must pay attention to the calories received in proportion to daily activities and avoid excessive consumption and excessive restriction of food.
– Exercise increases the appetite of most people, so in order to prevent obesity and overweight, use all food groups in moderation.
Carbohydrates, including bread, rice, whole grains, fruits and vegetables, are the most important nutrients to provide enough fuel for exercise. Main meals and snacks should be rich in carbohydrates as follows:
– Rice, pasta, noodles and other similar products
– Wholemeal breads
– Fresh fruits, fruit juices, types of leaves and dried fruits
– Starchy vegetables such as potatoes, corn and…
– Legumes including chickpeas, peas, beans, lentils and soy products
Dairy products such as yogurt, milk, cheese and curd
To provide energy for daily exercise, in addition to the main meals, use healthy snacks such as milk, nuts, fruits and vegetables, and to meet your protein needs, adequate amounts of protein to suit your needs, such as white and red meats, eggs, milk and products. Use dairy, legumes and nuts and avoid excessive protein intake. Note that it is better if protein is consumed properly and with carbohydrate foods. For example, use lentils with bread, beans with bread, pasta with meat or cheese. Eat plant-based proteins such as whole grains and legumes, such as lentils or beans.
It should be noted that the required calcium is easily supplied by consuming at least 2-3 glasses of milk or yogurt and dairy products daily, and in normal conditions there is no need to take supplements. Of course, young athletes need more calcium than other people to meet their calcium needs during growth, which they can easily get by consuming dairy products.
Many people who exercise are consuming large amounts of fat under the pretext of providing energy. Therefore, their body fat increases rapidly, causing fatigue during exercise and increasing the risk of injury. Therefore, it is recommended to use different types of nuts and seeds in moderation to supply the required fat from fish and various vegetable oils, and to avoid consuming too much oil and fat and fried foods, and all kinds of creamy sauces and sweets in large quantities, in preparing food. do.
According to the Ministry of Health’s Office of Nutrition Improvement, if your goal in physical activity is to lose weight, the maximum weight loss per week should be between 0.5 kg and 1 kg, and losing more than this amount will hurt you.
A few tips on fluid intake
Drink one or two glasses of fluids two hours before exercise and another glass 15 minutes before exercise.
During exercise, drink half a glass to a glass of water every 15 to 20 minutes to replace lost fluids, expel heat and toxins from the body and reduce fatigue.
– To fully meet the needs of body fluids, you can add daily amounts of healthy drinks such as water, buttermilk, sugar-free fruit juices and foods that have a lot of water, such as fruits (watermelon, melon, cantaloupe, hot peach, peach, citrus, etc.), vegetables (lettuce). Use cucumbers, tomatoes and… soups and stews.
Avoid excessive consumption of tea and coffee to compensate for wasted body fluids, as these substances cause more water to be expelled from the body.
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