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يعتقد الكثيرون أن فرصتهم في تعويض ما يفقدونه من طاقة أثناء التمرينات تكمن في الفترة التي تلي هذه التمرينات مباشرة، في حين أن الدراسات أثبتت أن وقت إنعاش الجسم وإعادة تمويله تمتد إلى عدة ساعات بعد التمرين للحصول على أفضل الطرق لإعادة شحن الجسم وتعافيه تابع معنا الحقائق التالية 1 لكل رياضة التعويض الغذائي الخاص بها إذا كنت قد قمت بإمداد جسمك بالمواد الغذائية على مدار يوم كامل قبل ممارسة التمرينات الرياضية، أو إذا كنت ممن يمارسون إحدى الرياضات الخفيفة، فأنت لست في حاجة إلى التعويض الغذائي بعد التمرين مباشرة، ومن بحاجة حقيقية إلى هذا التعويض أو التمويل فهم الرياضيون الذين يمارسون رياضة قوية ومكثفة، مثل من يمارسون الرياضات المزدوجة، ولاعبي الكرة في البطولات الدورية، وممارسي رياضة التزلج صباحاً ومساءً، في هذه الحالات يحتاج الجسم إلى تعويض ما فقده من كربوهيدرات وبروتينات وإصلاح عضلاته من الالتهابات وتعويضها ما فقدته من الجليكوجين وهو وحدة بناء أساسية في تخزين الطاقة أثناء اللعب 2 الكربوهيدرات التي يحتاجها كل جسم طبقاً لإحدى الدراسات التي أقامتها اللجنة الأوليمبية الدولية International Olympic Committee فإن القدر اللازم من الكربوهيدرات يوزع كالآتي: – التمرينات الرياضية المتوسطة ساعة في اليوم تتطلب من 25 إلى 3 غرام من الكربوهيدرات لكل رطل، ومن 5 إلى 7 غرام لكل كيلوغرام – التمرينات الرياضية الطويلة 1-3 ساعات في اليوم تتطلب من 25 إلى 45 غرام كربوهيدرات لكل رطل، ومن 6 إلى 10 غرام لكل كيلو غرام – التمرينات المفرطة 4- 5 ساعات في اليوم تتطلب 35- 55 غرام كربوهيدرات كل رطل، و8- 12 غرام لكل كيلو غرام 3 أفضل المصادر البروتينية للكربوهيدرات يجب أن تحتوي كل من وجباتك الرئيسية والبينية الخفيفة على العناصر الغذائية الغنية بالكربوهيدرات مثل الخبز، والحبوب، والفواكه والخضروات وقدر ضئيل من البروتين 10- 20 غراماً على الأقل بالوجبة الخفيفة وذلك لأن البروتين لا يساعد على بناء العضلات إليك بعض الوجبات المقترحة: – عصير الفواكه المثلجة زبادي موز توت – حبوب حليب – خبز قهوة منزوعة الكافيين – معجنات حمص – بطاطا مطهية جبن – شرائح الديك الرومي – معكرونة كفتة 4 كيفية الحصول على الصوديوم والبوتاسيوم يلجأ الكثير من الرياضيين إلى تناول المستحضرات الخاصة التي تحتوي على عنصر الكهرل Electrolytes وهو العنصر الذي يحتوي على البوتاسيوم والصوديوم اللازمين لتعزيز السوائل واستعادة توازنها في الجسم مثل باوريد وجاتوريد بعد ممارسة التمرينات الرياضية القاسية، في حين أن هناك العديد من المصادر الطبيعية تحتوي على عنصري البوتاسيوم والصوديوم مثل الحليب خالي الدسم يحتوي على 100 مليغرام من الصوديوم، و400 مليغرام من البوتاسيوم، 8 غرام من البروتين و12 غرام من الكربوهيدرات، وحليب الشيكولاتة يحتوي على 150 مليغرام من الصوديوم، 425 مليغرام من البوتاسيوم، 8 غرام من البروتين، 26 غراماً من الكربوهيدرات، وكذلك عصير البرتقال لا يحتوي على الصوديوم، لكنه يحتوي على 450 مليغرام من البوتاسيوم، و2 غرام من البروتين، و26 غرام من الكربوهيدرات 5 يمكن أن يتم تعويض الجسم غذائياً قبل البدء في ممارسة التمرينات أكدت إحدى الدراسات التي أجرتها الجامعة الأميركية للطب الرياضي The American College of Sports Medicine أن استهلاك البروتين قبل ممارسة تمرينات رفع الأثقال يساعد في الحصول على تعويض أفضل من تناوله بعد الانتهاء من هذه التمرينات، ويعود ذلك إلى أن الجسم يقوم بالهضم أثناء ممارسة تلك التمرينات 6 ماذا لو لم تستطع التعافي بعد التمرينات إذا كنت تشعر بالإعياء الشديد وعدم القدرة على التعافي بعد الانتهاء من ممارسة التمرينات الرياضية، فربما يعود السبب في ذلك إلى أحد شيئين، إما أنك تقوم بممارسة هذه التمرينات بإفراط شديد أو أنك تعاني من الأنيميا، أما في الحالة الأولى فإنه من المهم أن تعرف أنك في حاجة إلى الراحة من وقت إلى آخر يوم أو اثنين في الأسبوع، وإذا كنت تشعر بالإعياء الشديد في بداية التمرينات فإنه يلزم عمل فحص طبي للتأكد من نسبة الحديد في الدم، فربما تعاني من الأنيميا فقر الدم، وفي هذه الحالة أنت في حاجة إلى مكمل غذائي يتمثل في عنصر الحديد |
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Design lead on Google Cloud for data visualization and big data features Previously part of the core Search UX team Other projects: redesign of Image Search for mobile saving and collections within Image Search the 2016 Olympics results within Web Search |
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