5 секретов сбалансированного питания в пост


Скоро закончится масленичная неделя и начнется пост. Как правильно питаться во время поста, чтобы не навредить организму?  Рассказывают эксперты компании Herbalife.




Пост – время отказа от продуктов животного происхождения, и в этот период особенно важно следить за рационом. Что нужно знать, чтобы питание во время поста оставалось сбалансированным, несмотря на изменения?

Белок в центре внимания

Когда в рационе нет животной пищи, появляется риск того, что в питании будет серьезно не хватать белка. При дефиците белка снижается работоспособность, ослабляется мышечная и костная ткань, снижается иммунитет, становится легче набрать лишний вес. В сутки человеку необходимо от 1 до 1,5 г белка на 1 кг веса (чем больше физических нагрузок, тем больше организму требуется белка). Легче всего усваивается животный белок, поскольку его состав схож с белком в организме человека, особенно белок рыбы и морепродуктов – в них, более того, меньше гормонов роста и токсинов, чем в мясе.

Растительный белок усваивается хуже и не содержит всех нужных аминокислот, однако и он необходим организму. Оптимальное соотношение: примерно 60-70% белка в рационе приходится на белок животного происхождения, 40-30% – растительного.

Итак, если вы решились отказаться от продуктов животного происхождения, на помощь придут растительные источники белка:

    соевые бобы (36 г белка на 100 г) и продукты из них (например, тофу). Из всех растений соя содержит полный набор аминокислот, а значит, может стать полноценной заменой мясной и рыбной пищи. Всего 150-200 г семян сои могут удовлетворить дневную норму белка для взрослого человека, в то время как семян зерновых понадобится в 5-7 раз больше;

    другие бобовые (арахис – 26 г, черные бобы – 25 г, сушеный горох – 20 г, нут – 19 г, чечевица – 17 г, фасоль – 16 г);

    орехи и семена (миндаль – 21 г, грецкий – орех 16 г; тыквенные семечки – 25 г, льняные – 18 г; однако из-за высокой калорийности не стоит употреблять больше 30 г орехов и семян в день);

    крупы (черный рис (акватика) – 16 г; гречка – 13 г, булгур – 12 г, ячмень – 12 г, просо – 11 г, овес – 10 г, бурый рис – 7 г, исключения – манка и белый рис).

Прекрасный способ сбалансировать рацион – включить в него протеиновые коктейли. В пост подойдут коктейли на основе растительного белка – например, коктейль из соевого белка идеально подходит для постного рациона. Обычно его рекомендуется готовить на основе молока, но в пост отличной альтернативой станет соевое молоко или вода. Приятные вкусы сиропов (Маракуйя, Пина-Колада, Клубника, Ваниль, Кремовое печенье, Шоколад, Капучино) внесут разнообразие в строгий постный рацион.

Больше клетчатки, меньше сахара


Чтобы помочь организму очиститься за время поста, важно употреблять порядка 25-30 г пищевых волокон в день (а большая часть людей не потребляет и 15 г!). Они содержатся в овощах, фруктах, цельзерновом хлебе, бобовых, неочищенных крупах, сухофруктах, но больше всего – в отрубях. Без пищевых волокон, или клетчатки, организм не может полноценно очищаться. Клетчаткой питаются полезные бактерии кишечника, а вот вредные бактерии предпочитают сахар и дрожжи. Если лишить последних пищи, то есть употреблять меньше сладкого и мучного, и при этом не забывать поставлять полезным бактериям клетчатку, то кишечник будет работать гораздо лучше.

Растительные жиры

В пост запрещено употреблять скоромную пищу, а «скором» переводится с праславянского как «жир». А значит, жиров в постные дни нам тоже недостает, что может сказаться на обмене веществ, памяти, состоянии кожи. Большую пользу принесет растительное масло, богатое ненасыщенными жирными кислотами Омега-3 и Омега-6 (особенно льняное, конопляное, кедровое), семена и орехи, авокадо.

Весенняя поддержка

Продумывая постный рацион, нужно уделить особенное внимание витаминам и минералам – тем более, их дефицит часто ощущается в весенний период. Чтобы избежать авитоминоза и отлично себя чувствовать, ежедневно нужно съедать не менее 500 г фруктов и овощей в день (как свежих, так и приготовленных). Овощи в любом виде должны обязательно присутствовать в каждом приеме пищи, то есть 5 раз в день! А если чувствуете, что сил все же не хватает, пройдите специальный витаминно-минеральный курс.

Постное разнообразие


Еще очень важно находить новые интересные постные рецепты и оригинальные питательные продукты (например, суперфуды – семена чиа, киноа, спирулина). Свежий взгляд на многовековую традицию поста, фантазия и энтузиазм помогут сделать так, чтобы пост не принес вам разочарование и плохое самочувствие, а действительно стал пищей для души и помог вам стать лучше.

Главное в постном рационе – его сбалансированность: около 30% калорийности должно приходиться на белки, 30% - на жиры, 40% - на углеводы. Также важно употреблять достаточно витаминов и минералов, чистой воды (1,5-2 литра в день) и вести активный образ жизни. Тогда долгий пост не станет для организма большим испытанием, и самочувствие будет на высоте!




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chenjinyan11 chenjinyan11, 29.05.2018 07:44:32
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BKI89yBub, 30.05.2018 23:08:30
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BKI89yBub, 31.05.2018 00:34:15
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