For runners, timely replenishment of sugar and water after running is an important nutritional means to promote fatigue elimination and physical recovery. What is the thing that replenishes water, sugar, and salt? Yes, you must be thinking of sports drinks. Are there any natural foods that can supplement sugar and water, and also contain a certain amount of salt? Of course, it's fruit!
Schematic／
Dai Jiansong, director of the Sports Rehabilitation Department of the School of Sports Health, Nanjing Institute of Physical Education, and road running instructor and trainer of the Chinese Athletics Association Marathon College, pointed out that sports drinks are designed for the needs of the body after exercise, but many drinks on the market are not real sports. Drinks, just in the guise of sports drinks, are difficult for runners to identify, and sports drinks will contain additives to some extent.
●Some fruits are rich in sugar and water, which can partially replace sports drinks, and are naturally free of additives.
●The sugars in fruits are mainly monosaccharides (fructose and glucose) and disaccharides (sucrose), which are easily digested and absorbed after entering the human body, so as to achieve the purpose of quick sugar supplementation.
●Fruits are rich in vitamins, cellulose and other nutrients necessary for the human body, and these beneficial ingredients are often not found in sports drinks.
●The organic acids and aromatic substances in fruit are high in content, which can stimulate appetite, stimulate the secretion of digestive juice, and improve appetite. If you don't want to eat after running, you can temporarily replace it with fruit.
● After ingesting fruit, it will produce a certain feeling of satiety, which is conducive to preventingStop eating too many calories at meals.
Banana is provided during and after nearly all marathon races. Why are bananas preferred over other fruits? Because 100 grams of bananas contain 91 calories and 75 grams of water, and are easy to eat safely and hygienically, so.
The sugar content of 100 grams of coconut is the highest among all fruits, reaching 231 calories and 52 grams of water. The calories of 100 grams of rice are only 34 calories, and the calories of coconut are 2/3 of that of rice. Eating coconut is almost equivalent to eating a staple food!
100 grams of fresh jujube contains 122 calories and 67 grams of water. Fresh jujube is also a fruit with extremely high nutritional value. It is rich in organic acids, carotene and trace elements necessary for the human body, and the content of vitamin C is especially amazing. There is a popular saying:
100 grams of pineapple contains 103 calories and 73 grams of water. The big tree pineapple is a tropical fruit and the heaviest fruit in the world. Big tree pineapple is rich in carbohydrates, B vitamins, vitamin C, minerals and so on.
100 grams of ginseng fruit contains 80 calories and 77 grams of water. Ginseng fruit is rich in sugar and a variety of vitamins, amino acids and trace elements.
100 grams of persimmon contains 71 calories and 81 grams of water. , rich in sucrose, glucose, fructose, carotene, vitamin C.
100 grams of lychees contain 70 calories and 81 grams of water. Lychees are rich in nutrients and contain various nutrients such as glucose, sucrose, vitamin A, vitamin B, vitamin C, folic acid, and amino acids. But
100 grams of longan contains 70 calories and 81 grams of water. Longan is rich in glucose, sucrose, and high in iron. Longan contains a variety of amino acids, saponin, glycine, tannin, choline, etc.
100 grams of sugarcane juice contains 64 calories and 83 grams of water. Sugarcane is rich in sucrose, glucose and fructose. In addition,
100 grams of kiwi contains 56 calories and 83 grams of water. The kiwi has a soft texture, sweet and sour taste, and the taste is described as a combination of strawberry, banana and pineapple. Kiwifruit has extremely high nutritional value, among fruits with low sodium and high potassium. At the same time, the vitamin content in kiwi is extremely high, 5 to 10 times that of citrus.
◎ This article is excerpted from / "Running Without Injury" by Dai Jiansong and Zheng Jiaxuan ◎ Image source/provided by Tiandi Books
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