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Articolo inviato dal Prof. Ignazio Antonacci www. Invitiamo i lettori alla massima cautela nel valutarne il contenuto. L'autore si assume ogni responsabilita per quanto pubblicato. Una corretta ed equilibrata alimentazione permette al nostro organismo di sfruttare al meglio le proprie potenzialita e di raggiungere uno stato di benessere duraturo. E per questo motivo che i carboidrati si dividono in: favorevoli e sfavorevoli, in base al loro carico glicemico. Appartengono per esempio ai carboidrati favorevoli quasi tutte le verdure, tranne patate, carote, e quasi tutti i frutti tranne le banane. Sono invece Sfavorevoli tutte le verdure e la frutta che rappresentano eccezione per la lista precedente, il pane, la pasta, il riso ed i farinacei in genere. Appartenere alla lista dei carboidrati sfavorevoli non significa che non si possano mangiare, anzi questi vanno assunti ma con moderazione, perche un loro eccesso potrebbe avere pesanti ripercussioni sulla produzione insulinica. Allenamento al mattino presto 6. E consigliabile bere del te poco zuccherato o meglio dolcificato con del miele o delfruttosio , del succo poco zuccherato o una spremuta di frutta. Allenamento in tarda mattinata 9. La colazione deve apportare tutti i macronutrienti, senza esagerare nelle quantita e facendo attenzione alla qualita degli alimenti ingeriti. Non si deve esagerare nei carboidrati semplici es. Allo stesso tempo e opportuno apportare la giusta quota di proteine es. Esempio di colazione: Carboidrati frutta di stagione fragole, mela, Proteine bresaola, tacchino, yogurt magro Grassi noci, mandorle Sali Minerali succo di frutta o integratore di sali minerali Allenamento a meta giornata Successivamente verso le Un esempio, potrebbe essere un panino integrale con bresaola o tacchino accompagnato con spremuta di arancia e noci o mandorle. Allenamento nel tardo pomeriggio o sera Per questo va bene assumere verdure, frutta, o cereali integrali riso integrale, pasta integrale, avena. Per ripristinare queste riserve, il modo piu veloce ed efficace e alimentarsi con carboidrati ad alto indice glicemico. A colazione possiamo mangiare fette biscottate con marmellata o miele e succo di frutta anche zuccherato. A pranzo o cena possiamo mangiare la pasta, patate, verdura o frutta. Rigenerare e ricostruire le fibre muscolari La corsa porta ad una rottura delle fibre muscolari e quindi di conseguenza e opportuno dopo allenamento alimentarsi in maniera corretta per svolgere un processo di sintesi proteica, mediante assunzione di proteine nobili es. Per migliorare il processo anti-infiammatorio e opportuno dopo allenamento alimentarsi con grassi monoinsaturi es. It appears that you are using AdBlocking software. The cost of running this website is covered by advertisements. If you like it please feel free to a small amount of money to secure the future of this website. kraemerplatzstainmahamateask-a-friendelamalhkraemerplatzhgnylawbeporsbedoonclubhunt0353styroporschneiderktlgsknhansocialrukagolovaikmanadsservicemanualspdfpotujugalwikicashsmileboincokxshark-gamesclubelecwikibesveltevelokurajrussian-rtbitcointalkkraemerplatzteam-teslakoojootedoczdoczhanzoninjaccnyjournalismrussian-rtversuswatcharapholphilippinetalkdadsgroupasmirnovsellinghealthcareoyosadsroberto
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