你是一名舞蹈演员吗?你最近在工作室感觉不那么精力充沛吗?在比赛期间,您可能更难保持健康或感觉最佳状态。看来你受伤后可能会受伤。你的饮食可能是罪魁祸首。如果你没有用适当的食物为你的身体加油,你的舞蹈以及你的健康可能会开始受到影响。每个舞者都应该遵循健康的饮食习惯当充满适当的食物时,身体表现最佳。跳舞需要很多能量,所以舞者必须消耗足够的卡路里以满足身体需求。舞者的饮食应该包括碳水化合物,蛋白质,脂肪,维生素和矿物质以及足够的液体的良好平衡。这意味着均衡的饮食包括各种新鲜水果和蔬菜,全谷物,乳制品和蛋白质。看一下更详细的推荐舞者饮食的构成。碳水化合物(淀粉)应占舞者饮食的55-60%。更好的碳水化合物选择包括全麦谷物,面包和意大利面,红薯,婴儿土豆,胡萝卜,欧洲防风草和萝卜等根茎类蔬菜,豆类,藜麦和水果。最好避开精制,高度加工的食物,这些食物没有很多营养,如蛋糕,饼干,饼干,糖果和软饮料。蛋白质对于建立和修复肌肉和骨骼健康非常重要。蛋白质中的氨基酸负责每种成分的生长和维持体内的每种基本功能。蛋白质应占舞者饮食的约12%至15%。良好的蛋白质来源包括家禽和鱼类,豆类,豆类,酸奶,牛奶,奶酪,坚果,豆浆和豆腐等瘦肉。除大豆之外的植物性乳,例如大麻,大米,杏仁和椰子乳,蛋白质含量不是很高。许多舞者担心体重增加,因此严格限制他们的脂肪摄入量。然而,脂肪含量过低的饮食会影响性能,并可能对舞者造成严重的健康后果。运动和休息时需要脂肪和葡萄糖的混合物。脂肪是肌肉和有氧运动的重要燃料。舞者的饮食应该由约20%至30%的脂肪组成。旨在食用由健康脂肪组成的食物,通常意味着它含有低饱和脂肪。健康的脂肪食物包括橄榄油,奶酪,牛奶,鳄梨,坚果和海鲜。

新西兰奥克兰大学运动学Assignment代写:舞者的健康食物选择

Are you a dancer and are you feeling less energetic in the studio lately? During competition season it may be harder for your to stay healthy or feeling at your optimal best. It may seem that you are suffering injury after injury. Your diet could be the culprit. If you are not fueling your body with the proper foods, your dancing, as well as your health may begin to suffer. Every dancer should follow a healthy diet. The body performs at its best when filled with the proper foods. Dancing requires lots of energy, so dancers must consume enough calories to keep up with physical demands. A dancer’s diet should consist of a good balance of carbohydrates, proteins, fats, vitamins and minerals and adequate fluids. That means a balanced diet composed of a wide variety of fresh fruits and vegetables, whole grains, dairy products and proteins. Take a look at what composes a recommended dancer’s diet in greater detail. Carbohydrates (starches) should compose about 55-60 percent of a dancer’s diet. The better choices of carbs include whole grain cereals, breads and pastas, sweet potatoes, baby potatoes, root vegetables like carrots, parsnips and turnips, beans, quinoa and fruit. It is best to steer clear of refined, highly processed foods that do not have many nutrients, such as cakes, cookies, biscuits, sweets and soft drinks. Proteins are important for building and repairing muscles and bone health. Amino acids in proteins are responsible for the growth of every component and maintenance of every basic function in the body. Proteins should comprise about 12 to 15 percent of a dancer’s diet. Good sources of protein include lean meats like poultry and fish, beans, legumes, yogurt, milk, cheese, nuts, soy milk and tofu. Plant-based milks, other than soy, such as hemp, rice, almond and coconut milks are not very high in protein. Many dancers worry about gaining weight, and therefore, strictly limit their fat intake. However, a diet too low in fat can impair performance and may cause serious health consequences for the dancer. A mix of fat and glucose is needed for energy during exercise and at rest. Fat is an important fuel for muscles and aerobic exercise. A dancer’s diet should be composed of about 20 to 30 percent fat. Aim to eat foods that are composed of healthy fats, usually meaning it is low in saturated fats. Healthy fat foods include olive oil, cheese, milk, avocados, nuts and seafood.

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