[转贴]如何补糖（续）
<P> 糖分是人体的重要营养素，为我们每天的生活提供所消耗的能量。很多人认为运动后补充些糖分可以尽快恢复体力，解除疲劳。但是如果你的运动时间低于1小时,那就不需要刻意补糖了。</P><P> 因为均衡的日常三餐或四餐就能够提供身体需要的能量,如果仍然补充大量的糖，那么会导致体内能量过多不利于减肥，而且容易造成人体钾糖浓度过高，长期如此将会增加<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,2);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,2);" target=_blank>心脏</A></NOBR>负担。当你做持续1～3个小时的中等时间的运动时，最好及时补充糖分以免出现低血糖。可以选择甜<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,3);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,3);" target=_blank>饮料</A></NOBR>、掺水的<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,0);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,0);" target=_blank>果汁</A></NOBR>、香茶或可以为运动补糖的饮料，但也要备有能够让糖分快速被吸收的食品，如夹心饼干、<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,1);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,1);" target=_blank>香料</A></NOBR>蜜糖<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,4);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,4);" target=_blank>面包</A></NOBR>、水果干、果冻等。</P><P> </P><P>有的人1周只锻炼1次，呆在<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,2);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,2);" target=_blank>健身房</A></NOBR>就是半天，运动肯定会超过三个小时的，那必须准备运动补糖的<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,3);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,3);" target=_blank>饮料</A></NOBR>和水，另外准备一些点心，比如小黄油<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,0);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,0);" target=_blank>饼干</A></NOBR>、杏仁糕、甜乳制品和新鲜<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,4);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,4);" target=_blank>水果</A></NOBR>等。<BR>对于这些运动时间超过1个小时的人，在补糖时要遵守小量多次的原则，一次摄入的糖不要超过每公斤体重2克，以每公斤体重1克为宜。</P><DIV class=inset id=ques_0><A href="http://ks.cn.yahoo.com/question/1307112203535_5.html"><IMG alt=运动后如何补糖？ src="http://bbs.cn.yimg.com/user_img/200711/22/aa07179630_short_1307112203535_83485182.jpg"></A></DIV><P>点击图片翻页</P><P>另外，补糖时要根据运动项目选择糖分，比如长跑、马拉松跑、长距离<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,2);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,2);" target=_blank>游泳</A></NOBR>、<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,0);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,0);" target=_blank>滑雪</A></NOBR>等耐力性项目的练习者，糖消耗量大。因此，在运动前<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,1);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,1);" target=_blank>食物</A></NOBR>中糖量可丰富些，如牛奶中多加些糖，多吃些果酱、<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,3);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,3);" target=_blank>蛋糕</A></NOBR>之类食物。运动后，多喝些含白糖、红糖、<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,4);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,4);" target=_blank>蜂蜜</A></NOBR>之类的饮料。</P><P>补糖不要以为就是吃白糖、红糖或<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,1);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,1);" target=_blank>葡萄糖</A></NOBR>。淀粉类的<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,2);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,2);" target=_blank>食物</A></NOBR>也是人体葡萄糖的主要来源，因此，在主食上多下些<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,4);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,4);" target=_blank>功夫</A></NOBR>，对补充糖很有好处。食物中保证充足的<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,3);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,3);" target=_blank>纤维素</A></NOBR>也很重要，有利于人体消化、吸收及排泄，故要多吃<NOBR><A class=lws onmouseover="return yahoo_eh.ami(event,0);" style="CURSOR: pointer; COLOR: blue; BORDER-BOTTOM: blue 1px dotted; TEXT-DECORATION: none" onmouseout="return yahoo_eh.amo(event,0);" target=_blank>新鲜蔬菜</A></NOBR>及水果。</P><P> </P> 原文由 翻江鼠 发表: <br><P><FONT size=6>活学活用</FONT></P> <P><FONT size=6>活学活用</FONT></P>
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