বেশিরভাগ মানুষই সচেতন যে বিভিন্ন শারীরিক বা চিকিৎসার জন্য বিশেষ পুষ্টির বিবেচনার প্রয়োজন হয়। বয়স, ওজন এবং জীবনযাত্রার উপর নির্ভর করে পুষ্টির চাহিদাও পরিবর্তিত হয়। তাই এটা জেনে অবাক হওয়ার কিছু নেই যে ক্রীড়াবিদদেরও বিশেষ পুষ্টির চাহিদা রয়েছে। ব্যায়ামের সময় সাইক্লিস্টদের যে খাবারগুলি এড়ানো উচিত সে সম্পর্কে আরও জানতে Xedap.vn-এ যোগ দিন।
1. ভাজা এবং প্যাকেটজাত স্ন্যাকস
Those who are involved in sports, especially cycling, should not consume fried and packaged foods. These types of snacks contain sugar, fat, and high calorie ingredients that can unexpectedly increase your weight. They may also lack essential vitamins, fiber, minerals, or nutrients that your body needs. In particular, antioxidants, soluble fiber, and good cholesterol are among the factors that can weaken your heart. Therefore, if you want to keep your body healthy and more stable, limit the consumption of this type of food.
2. ওয়াইন এবং মিশ্র পানীয়
Alcoholic beverages have never been beneficial for human health and especially for the health of cyclists. They impair protein synthesis, muscle growth, and muscle recovery. Furthermore, they have harmful effects on the liver, brain, and heart.
However, if you have to drink, you must choose wisely. Choose beer instead of strong alcoholic drinks. Beer contains electrolytes and carbohydrates. So when you choose between beer and water, you can still replenish yourself with enough hydration.
3. কোমল পানীয়
After a long cycling session with Komal water, the body still has the ability to refresh itself. However, it contains excessive amounts of sugar, high fructose corn syrup (HFCS), and artificial sweeteners, which can contribute to liver dysfunction, side effects, and obesity.
In particular, carbonated drinks are responsible for bloating and the decrease in appetite after a workout. Therefore, to have a healthy and strong body with well-developed muscles, it is necessary to consume adequate amounts of plain water. Instead, satisfy your thirst and supplement your nutrition with the intake of sweet water and natural fruit juices.
4. হিমায়িত খাবার দীর্ঘ সময় স্থায়ী হয়
Natural food does preserve its nutritional elements for a short period of time. Because the temperature of the refrigerator can only inhibit bacteria growth but not eliminate them after the food is thawed. Therefore, if cyclists use frozen foods that are meant to be stored for a long time, it can have some adverse effects such as nutrient loss, accelerated aging, immune system decline, and even food poisoning.
5. উচ্চ চর্বিযুক্ত খাবার
Like fried snacks, most processed foods are harmful to cyclists. The fat in these foods hinders muscle development during exercise.
Anyway, there are still a variety of nutritious foods available that can benefit you, such as olive oil, avocado, chia seeds, eggs, beef…
6. শক্তি পানীয়, প্যাকেটজাত ফলের পানীয়
When you hear the name of this beverage, it feels very beneficial and empowering for cyclists’ health. However, in reality, this type of drink contains a high amount of sugar. The presence of caffeine and sugar in these beverages will give you a temporary feeling of alertness. Nevertheless, consuming a significant amount of caffeine in energy drinks can lead to arrhythmia, increased heart rate, and problems with blood pressure. On the other hand, the amount of sugar present in these drinks can also diminish the effectiveness of your intense workout.
Therefore, the best option is a glass of filtered water flavored with lemon, or natural fruit juice.
7. সয়া প্রোটিন
Soy is a protein-rich food that contains all the necessary amino acids in the right proportion. However, excessive consumption of soy can lead to the intake of high levels of phytoestrogens and isoflavones, which can reduce the level of testosterone in men and increase the risk of breast cancer. Therefore, it is advisable for cyclists to support milk and tofu rather than consuming excessive amounts of isolated or derivative forms of soy.
8. সাদা রুটি
White bread is the most popular type of bread in the market today. It is refined, which results in the removal of most of its fiber content to increase its shelf life. As a result, this food is considered unhealthy in terms of nutrition and can cause digestive problems for consumers.
According to the Times of India, it is recommended to choose bread made from whole wheat flour. It may not be as white and fluffy as white bread, but it is definitely a healthier option.
9. প্রক্রিয়াজাত বীজ
Almonds are a great source of fiber, vitamins, proteins, minerals, and natural antioxidants, which makes them beneficial for your health. However, when cooking, they can be fried in oil and added with spices like sugar. Therefore, if you consume them in excessive amounts, it can have the opposite effect.
Therefore, it is advisable for you to consume healthy foods such as whole grains that have not been refined and have not undergone the process of milling to remove the germ and bran, which contain bacteria and fiber. They can reduce the risk of developing Type 2 diabetes.
10. কার্যকরী খাবারের অত্যধিক ব্যবহার
Effective food can supply nutrients to your body, but its quantity and form depend on its usage, and they can never replace a healthy diet. For example, vitamin D is a substance that stimulates calcium absorption in the body. There are many ways to supplement vitamin D for the body, such as consuming dairy products, vitamin D-rich fruits, or using effective food. However, according to researchers, taking vitamin D supplements in tablet form increases the risk of 64% for supplement-related hypercalcaemia, increasing the risk of death from a heart attack or stroke.
Additionally, some dietary supplements may contain unauthorized stimulants to enhance exercise and sports performance, and some products may be mislabeled or contain illegal, steroid, hormone substances, and unauthorized substances. Therefore, the excessive use of this type of food can lead to unexpected consequences.
11. মাখনের বিকল্প
An alternative to butter is clarified vegetable oil, without salt or water, which is kept at room temperature and protected from moisture and sunlight. It is used for frying, baking, roasting, and grinding coffee. It is healthier than natural cooking oil and hydrogenated cooking oil. However, it undergoes high-temperature processing, which means it contains harmful trans fats that are detrimental to the heart. Therefore, it is best to prefer butter or unprocessed vegetable oil.
The above mentioned 12 foods are recommended for cyclists. I hope you will learn more about nutrition and choose wisely to keep your body healthy while cycling every day!
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