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【体质讲堂】减肥,普通人别跟着詹姆斯学

2014-10-09 12:30 黔西南在线 来源:黔西南新闻网

【体质讲堂】减肥,普通人别跟着詹姆斯学

【体质讲堂】减肥,普通人别跟着詹姆斯学

近日,NBA球星詹姆斯通过坚持低碳饮食的方式成功减肥的消息成了网络舆论的热点,不少想要减肥的人都打算向詹皇学习。但是,你确定这种减肥方式真的适合你吗?对于普通人来说,如何运动减肥才最健康呢?这一切还是让专家来说明吧。


何谓“减肥”?


陈文鹤教授

上海巅峰减肥科学研究所所长


所谓“减肥”,就是要减少体内脂肪的堆积,或者是把体内已经堆积的脂肪消耗掉。可以成功减肥的方式有很多种,但是像NBA骑士队球星詹姆斯那样通过不吃碳水化合物、糖类和乳制品来减肥却是非常不科学的。


蛋白质、碳水化合物、脂肪、维生素、无机盐和水是人体每日需正常摄入的六大营养物质,前面三种除了是组成人体的结构材料外,还能提供能量,属于功能性物质。在日常生活中,糖的供能比例相对较高,这也就意味着如果体内碳水化合物的供给量不足,人体许多器官的机能就要明显下降。除此之外,人体内有相当多的组织细胞是利用糖来提供能量,如脑细胞、红细胞等,其他能源对这类细胞是没用的。以脑细胞为例,它需要随时随地从血液中来摄取糖来进行氧化和提供能量,如果血糖下降,脑细胞的工作能力也就要下降,所以有低血糖休克一说,那时会出现神志不清的表现。


从詹姆斯在减肥期间,每天晒在网络上的实物照片来看,主要是以鸡胸肉、鱼肉这样的瘦肉和蔬菜为主,几乎完全看不到面包、牛奶等碳水化合物的影子。其中瘦肉的蛋白质含量很高,里面也有极少量的碳水化合物,而蔬菜里面几乎没有热能,只是些纤维素、维生素、水和无机盐。从詹姆斯的近期照片来看,他确实通过坚持这样的饮食结构得到了预想中的减肥效果,但是这种方法如果推行到普通人当中,却是完全行不通的。


据悉,与国外相比,国内的运动员在需要进行减肥时,营养师在设计饮食结构时的要点就是控制食物总量,但是保证食物种类齐全,符合蛋白质、碳水化合物和脂肪这三种供能物质之间的比例。其中碳水化合物的摄入必不可少,否则人体内会自发将蛋白质中所含的氨基酸转变成糖分加以利用,这是一个非常复杂的生物化学反应,在这个过程中还会产生很多含氮的代谢产物,增加肝脏和肾脏的负担,很不经济。



如何“减肥”?


Q:绝大部分普通人在经过一番努力地减肥后,体重是下去了,但是没过多久,他们会发现减去的只是水分,而不是脂肪,很快体重会反弹回来。那么普通市民如何像运动员那样,正确地减去脂肪,而不是减少体内水分呢?


A:这主要从两个方面解决,一个是吃东西一定要有所控制,而且还要符合营养,种类齐全,合理安排蛋白质、脂肪和碳水化合物,保证无机盐和维生素的充足供应。绝大部分的胖子都是吃出来的,想要减肥,吃东西尝尝味道就行了,吃饭的时候不要吃得很饱,只要不饿就行了。


另一方面就是坚持有氧运动,尤其是小强度、长时间地坚持有氧运动。对于几百斤的胖子,我们从来不要求他们跑步,只需要快走,这样可以尽可能减少糖的消耗,尽量消耗脂肪。脂肪和糖对人体的供能比例和运动强度有关:运动强度大,糖的消耗就多,体内血糖有所下降,肚子就会很饿。所以有些人每天下午跑个七八圈,此后想着自己今天运动强度这么大,晚上可以多吃点,但实际上他运动过度了却没消耗脂肪,再一吃多的结果就是体重增加。


Q:如果坚持快走的话,正常的运动强度大概在什么程度呢?


A:健康人每小时的快走速度应该维持在5-6公里,在这个过程中,前20分钟糖和脂肪的消耗各占一半,20分钟以后才会大量地消耗脂肪,时间越长,消耗得越多。正常快走起码一个小时以上,前面还要有十几分钟的准备活动,才能达到减肥效果。所以不是说运动强度越大,减肥效果越好,还是要注意方法。


Q:除了快走外,还有什么运动项目是符合“小强度、长时间的有氧运动”的标准的?


A:还有广场舞和游泳。不过如果跳广场舞的话,要利用快节奏的音乐,适当增加些强度才行。游泳的话,速度不用太快,但是需要坚持在一个小时里面一直在游,成年人控制心率在120-140就可以了。


Q:除了坚持有氧运动外,我们都知道饮食需要控制,但是具体有什么讲究呢?


A:其实从营养学角度考虑,不存在有什么不能吃的,也不存在所谓的减肥食品。没有食物是可以消耗脂肪的,那些所谓的减肥药,我不建议大家吃。但是有些营养代餐粉却可以尝试,因为它的纤维素含量很高,热量不高,吃进去后因为容积变大,所以不会感到饿。吃饭前吃点代餐粉的话,正餐也会相应地吃得少一点。总之还是要控制每天食物的摄入总量,保证食物的合理营养和多样化,同时注意为营养素(包括维生素及微量元素)的适量补充。


“减肥”饮食基本原则


1.蛋白质的供给


为维护机体的正常氮平衡,必须保证膳食中有正常量的优质食物蛋白的供给。蛋白质供给不足,容易导致人体处于亚健康状态,若供给过多,体内多余的蛋白质分解成尿素排出体外,不仅浪费蛋白质,而且增加肝脏和肾脏的负担,对人体不利。一般人每日蛋白质的需要量约为1.0g/kg,约占总能量的12%-15%,建议多选用高生物效价的且含脂肪低的蛋白质食物。


2.限制脂肪摄入量


减少脂肪摄入量,少吃油炸食品,避免肥肉,以防超重和肥胖。脂肪的摄入量标准应为总热能的20%-25%。如果脂肪摄入过多,容易导致脂质过氧化物增加,使活动耐力降低,影响工作和学习效率。


3.碳水化合物的供给要适量


碳水化合物即糖类,是主要的功能营养素,是人体生命活动过程中不可少的重要营养物质。建议在安排饮食时,要考虑到每一种含碳水化合物食品的血糖生成指数(GI)。高GI的食物进入肠胃后消化快,吸收完全,葡萄糖迅速进入血液;低GI的食物在胃肠停留时间长,释放缓慢,葡萄糖进入血液后峰值低,下降速度慢,建议多选择GI值低的食品。凡含有不消化性碳水化合物的低GI食品(如粗粮、豆制品等)有利于控制血糖的波动,预防和控制肥胖。


4.保证维生素和矿物质的供应


(责任编辑:管理员)
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