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Spora Doğru Beslenme Alışkanlıkları ile Başlayın

Spor ve Egzersiz sağlıklı yaşamın en güzel göstergesidir. Fakat sağlıklı kilo vermek ,kas kitlelerini artırmak ve sporcunun performansını en üst seviyeye çekebilme adına dengeli beslenme gereklidir.

Spor salonlarında ya da antrenman sonrası sporcuların soyunma odalarında konuşulan,doğru bilinen yanlış uygulanan beslenme alışkanlıklarıyla ilgili ikilem arasında kalabilirsiniz.

Bu yüzden beslenme uzmanları tarafından, kişiye özel beslenme programı hazırlanırken,sporcunun  yaşına ,cinsiyetine,fiziksel aktivitesine, beslenme alışkanlıklarına ve enerji harcamasına göre yeterli ve dengeli bir beslenme alışkanlığı sağlanması önemlidir.

Düzenli alınan 3 ana öğüne ilave olarak tüketilecek ara öğünler, vücuda gerekli enerji desteğini sağlar ve glikojen deposunu dolu tutar. Bu dengeyi sağlarken de altın kurallardan vazgeçilmemesi gerekir.

1)Sağlığın ve performansın devamlılığı için enerji ve besin ögelerinin yeterli tüketilmesi sağlanmalıdır.

2)Branşa özel,vücut yağ ve yağsız kütle yüzdesinde devamlılığı oluşturulmalıdır.

3)Antrenman sonrası optimal toparlanmayı ve sıvı dengesini sağlayan bir beslenme programı hazırlanmalıdır. Smith JW, Holmes ME’ in Journal Sports Medicine Eylül 2015’de yapılan performans ve beslenme üzerindeki araştırmasında , ^Sağlıklı beslenme alışkanlıkları ile düzenli egzersiz ^ yapıldığında performansın anlamlı şekilde artış gösterildiği desteklenmiştir.

Sporcu Beslenmesinde Karbonhidratların Önemi

Uzun süreli bir egzersiz sonrasında,glikojen depoları boşalan sporcuların beslenmesinde karbonhidratın yeri tartışılamaz.Karaciğer ve kaslardaki glikojen depolarının boşalması ^duvara çarpmak^deyimiyle aşırı yorgunluk hissine sebep olur.Bunun önüne geçebilmenin yolu da total enerjinin %60-%65lere kadar CHO alımı sağlamaktan geçer.

En çok duyduğumuz doğru bilinen yanlış da ^Ne kadar çok protein tüketirsem o kadar çok kas sahibi olurum ^olgusudur. Gereğinden fazla protein alımı bilinenin aksine zayıflamak yerine vücut yağ oranında artışsa sebep olduğu yapılan son çalışmalarla desteklenmiştir.Bu yüzden kompleks karbonhidratlar alarak dengeli beslenmenin önemini vurgulamalıyız.Bu anlamda kompleks karbonhidratlar dediğimizde ilk aklımıza gelen sporcunun vazgeçilmezi makarnadır.Makarnanın yağ ve kalori değeri oldukça düşüktür. İçindeki şeker kana yavaş karışır. Pankreasın aşırı çalışıp yorulmasına gerek kalmaz, insülini yavaş yavaş salar. Kan şekeri de sabit kalır. Bu sebeple hemen acıkmazsınız ve enerjiniz çabucak azalmaz. Bu tip karbonhidratlardan gelen enerji kaslarda depolanır ve lazım olduğunda kana salınır ,kan şekerimizin ve enerjimizin sabit kalmasını sağlar.

Sporcuların yarışma ya da antrenmanlar oncesi beslenme şekillerinde ,

  • Yeterli sıvı alımı,düşük yağ ve posa tüketimi yapılmalı, (mide boşalımını kolaylaştırmak ve gastrointestinal problemleri azaltmak için),
  • Yüksek Karbonhidratlı gıdalar tüketilmeli
  • Orta Düzeyde Protein alımı yapılmalı
  • Alışkın oldukları yiyecekleri devam ettirmeli,
  • Protein ve yağların sindirimi yavaş sürdüğü için az tüketilmeli,yağsız olanlar tercih edilmeli,makarna gibi kompleks karbonhidratlar tercih edilmelidir.

Spor müsabaka ya da yarışma öncesi,öğün örneği olarak şehriye çorbası,haşlama tavuk,komposto ,makarna,yogurt,tam bugday ekmek ve muz tercih edilebilir.

Doğru beslenme için de kaliteli besin değeri yüksek gıdaları tercih etmek önemlidir

Örnegin iyi kaliteli kuru bir makarnanın rengi altin renkte olmalıdır kırıldıgı zaman kuru ve net ses çıkarması gerekir.Makarnaya ışık karşısında homojen olarak bakıldığında siyah beyaz noktalarının olmaması,hava kabarcıklarının bulunmaması gerekir.

Pişirilme esnasında  esnek ve dayanıklı olması nişastanın makarnanın dışına çıkmasını engelleyip yapışkanlığını önlemektedir.

Vitamin ve Minerallere Genel Bakış

Spor ve egzersiz yapan kişilerde egzersiz esnasında terle kaybedilen elektroitler ,kalsiyum, demir en çok dikkat edilmesi gereken minerallerdir.

Egzersize bağlı hemoliz inflamasyon ve terle atımının artması demir ihtiyacının artmasına sebep olur.Yetersiz demir alımında kas bulgularında bozukluk ve performans bozukluğu görülmektedir.Kemik sağlığı açısından günde 1300 mg Kalsiyum ihtiyacı mutlaka karşılanmalıdır.

VİTAMİNLER; Diğer besin ögelerinden farklı yapıda olan, yüksek biyolojik aktiviteli ve insan organizmasının normal büyüme, yaşamı sürdürme ve sağlığını koruması için gerekli olan organik ögelerdir.

Vücutta genel olarak vitaminler;

  • Enerji oluşumunda,
  • Sinir ve sindirim sisteminin normal çalışmasında,
  • Kas kasılmalarında önemli görevler üstlenirler.

Vitaminler;

  • Yağda eriyen vitaminler (A, D, E, K vit),
  • Suda eriyen vitaminler (B grubu ve C vit) olmak üzere iki gruba ayrılırlar.

Bütün spor dallarında ki sporcuların, B grubu vitaminleri;tiamin, riboflavin, niasin, biotin ve pantotenik asit gereksinimleri artmıştır. Çünkü bu vitaminler, enerji üretiminde görev almaktadırlar.

Daha Yakından Bakalım,100 gr Kompleks karbonhidratlardan Makarnadan Ne Kadar  Enerji Vitamin ve Mineralleri Karşılıyoruz ?

Özellikle Tiamin- B1  vitamini organizmada CHO’lardan enerji oluşumunda görev almaktadır.   Günlük enerjinin % 35’inin  basit şekerlerden sağlandığı durumlarda vücutta tiamin kullanımı da artmaktadır.

  • Tiamin’nin yetersiz alınması (0.5 mg /1000 kcal),
  • Terleme ile kayıpların artması,
  • Günlük CHO tüketiminin artması (özellikle CHO yükleme diyetlerinde, CHO tüketimi % 80’e çıkar), vücuttaki enzimlerin çalışmasında bozukluk oluşturabilmektedir.

Özellikle CHO yükleme döneminde tiamin alımı artırılmaz ise, sadece bu beslenme programı ile beklenen performans gelişimi sağlanamayacaktır.

Niasin, oksijen alımında artış sağlamaktadır. Bu nedenle, sporcular için günlük önerilen miktar olan 6.6 mg/1000 kcal besinler ile sağlanmalıdır. Yalnız, gereksinimden yüksek doz niasin alımının;  çabuk yorulmaya neden olduğu ve kas glikojen depolarının boşalmasını hızlandırdığı unutulmamalıdır.

Makarnanın, lif içeriği sayesinde kan şekerini birdenbire yükseltip düşürmez. Şeker kana yavaş yavaş karıştığı için daha uzun süre tok tutar. Böylece hemen açlık hissetmez ve enerji çabucak azalmaz .Karbonhidratlardan gelen enerji kaslarda depolanır ve gerektiğinde kana salınır. Et, tavuk, peynir veya diğer süt ürünleri veya kurubaklagillerle (fasulye,mercimek gibi)karıştırıldığında protein değeri daha da artar ve tüm zorunlu aminoasitleri içeren bir yemek haline gelir. Makarna ve proteini kombinasyon olarak içeren besinin egzersiz öncesi beraber olarak tüketmek, kuvveti ve yağsız vücut kitlesini arttırdığı bulunmuştur.

Glisemik indeksi 40 ve altı olan (Düşük Glisemik İndeksli) besinler;

BESİNLER ÖLÇÜ GLİSEMİK İNDEKSLERİ
Elma 3 Küçük Boy 39
Makarna 1 Orta Fincan ( 200gr ) 37
Dondurma 10 Top 36
Tam Yağlı Süt 1000 ml 34
Kuru Fasulye 1 Çay Bardağı 33
Az Yağlı Meyveli Yoğurt 2 x 150 gr 33
Mercimek 1 Çay Bardağı 29
Çiğ Havuç 2 Su Bardağı 16
Fıstık 2 Su Bardağı 11

 

Sporda kan şekerinin ani yükselmesi istenen bir durum değildir. Kan şekerinin ani yükselmesi (Hiperglisemi) sağlıklı kişilerde ani düşmesine neden olacaktır, bu da hipoglisemi denilen istenmeyen sağlığı bozucu bir duruma sebep olacaktır Sporcunun öğünlerinde besleyici değeri daha yüksek olan, glisemik indeksi düşük besinleri tercih etmesi önemlidir.

VİTAMİN  ve MİNERALİN ADI BULUNDUĞU KAYNAKLAR İŞLEVİ
     
     
Vitamin B1 (Tiamin) Tahıllar, yulaf ezmesi, sebzeler, karaciğer, yer fıstığı, Et, yumurta, meyve ve sebzeler,bira mayası Sinir sistemi ve kas sistemini kuvvetlendirir. Kan dolaşımını düzenler. Deri ve sindirim sisteminin sağlıklı olmasını sağlar
Vitamin B2 (Riboflavin) Yeşil yapraklı sebzeler, balık, yoğurt, karaciğer, Et, yumurta, meyve ve sebzeler, tahıl, bira mayası, süt ve peynir. Dudakların çatlamasını, erken bunamayı ve görme yetersizliğini önler. Büyümeye, sağlıklı saç, deri ve tırmak gelişimine yardımcı olur; karbonhidrat, yağlar ve proteinlerin sindirimine, enerji üretimine, stresle başa çıkmaya yardımcı olur.
Vitamin B3 (Nikotinik asit) Yağsız et, incir, hurma, avokado, balık, yumurta, bütün buğday ürünleri Seks ve tiroid hormonları ve kan şekerinin ayarlanması için önemlidir. Sinir sistemi ve beyin için gereklidir.
     
Vitamin B6 Kepek, kümes hayvanları, et, karaciğer, lahana, süt, yumurta sarısı, ton balığı, sardalya, uskumru, pırasa, ringa balığı, alabalık, som balığı  

Vitamin B12’nin emilmesi ve protein metabolizması için gereken antijenleri ve alyuvarları üretir.

Vitamin B12 Karaciğer, sığır eti, balık, kabuklu deniz hayvanları, yumurta, süt, peynir Büyümeye yardımcı olur; konsantrasyonu geliştirir ve sağlıklı bir sinir sistemi için gereklidir.
Folik Asit Yeşil yapraklı sebzeler, havuç, yumurta sarısı, kayısı, balkabağı, baklagiller, avokado, bütün buğday ürünleri, çavdar Vücudun protein ve karbonhidratları kullanmasına yardım etmek, antijen üretimi, anemiye karşı koruma için gereklidir.
Vitamin C Turunçgiller, çilek, yeşil yapraklı sebzeler, tatlı biber, karnabahar, patates, tatlı patates, kiwi, kavun, karpuz, ıspanak, brokoli, lahana, şalgam, karaciğer Bağışıklık sistemi için gereklidir; viral ve bakteriyal enfeksiyonlara karşı yardımcı bir maddedir; vücudun stresle başa çıkması için gereklidir; deri, kemik, kıkırdak ve dişetleri ve kılcal damarlar da dahil bağ doku yapımını teşvik eder.
 

Kalsiyum

 

 

Soya fasulyesi, sardalya, sombalığı, yer fıstığı, ayçekirdeği, fasulye, yeşil yapraklı sebzeler, badem,  

Kemik gelişimi için gereklidir.

 

MİNERAL ADI BULUNDUĞU KAYNAKLAR İŞLEVİ
     
     
İyot Deniz ürünleri, deniz yosunu, iyot açısından zengin topraklarda büyümüş sebzeler Metabolizma ve sağlıklı zihinsel aktivite için gereken tiroksin hormonunun üretimine destek olur.
Demir Karaciğer, kırmızı et, yumurta sarısı, fındık, ceviz, kuşkonmaz, yulaf ezmesi, deniz yosunu, maydanoz, incir, kiraz, muz, avokado, esmer pirinç, patates, bezelye, kuru erik, ayçekirdeği, kuru üzüm, mantar, brokoli Alyuvarların yapımı ve enerji üretimi için gereklidir ve B Vitaminin metabolize edilmesine yardımcı olur.
     
     
Çinko Et, kabak ve ayçekirdeği, yumurta, sardalya, tavuk, salatalık, yumurta sarısı, havuç, yulaflı yiyecekler, çavdar, karnabahar, ceviz, badem, marul, ton balığı, çilek, kiraz, esmer pirinç Bütün protein metabolizması, büyüme, hücrelerin yenilenmesi ve enzim üretimi için gereklidir.

Zengin içeriği ile Kh Makarna ile Sporcunun Her Zaman Yanında

Türkiye makarna üretimi ve tüketimi konusunda dünyadaki belli başlı ülkelerden biri. 2005 yilinda Türkiye İtalya (3,1 milyon ton), Amerika (1,2 milyon ton), Brezilya (1 milyon ton) ve Rusya’dan (860 bin ton) sonra yıllık 500 bin ton üzerinde bir miktar ile dünyada makarna üretiminde 5. sırada yer alıyor.
Pro Makarna pişirilmeden tartılacak şekilde 100g makarna yaklaşık 350kCal içeriyor. Yağ oranı sadece %3 iken karbonhidrat oranı %70 civarında. Proteinler makarnanın %10’unu oluşturuyorlar. Bunlara ek olarak demir, magnezyum, kalyum ve B ile E vitaminleri de eklenerek sporcunun vazgeçilmez bir öğünü haline geliyor.Ayrıca Pro Makarna hem yağ çok azdır hem de glisemik indeksi çok düşüktür. Hem çok doyurucu hem de vücut için gerekli tüm vitamin ve mineralleri içerir. İyi bir protein kaynağıdır. Vücudumuzda üretilmeyen ancak yiyeceklerle mutlaka almamız gereken aminoasitlerden çoğunu içerir. Et, tavuk, peynir veya diğer süt ürünleri veya fasulyeyle karıştırıldığında protein değeri daha da artıyor, tüm zorunlu aminoasitleri içeren bir yemek haline geliyor.

Pro Makarna ve protein birlikte içeren besinin spor ya da egzersiz öncesi tüketmek, kuvveti ve yağsız vücut kitlesini arttırdığı bulunmuştur. Makarna ve protein karışımı (3 grama, 1 gram) özellikle şiddetli bir egzersiz sonrasındaki ilk 30 -45 dakikada tüketildiğinde, kaslarda biten glikojen depolarının yenilenmesini sağlar.

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