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Good Food, Great Health
By | July 31st, 2020 | Newsletter

July 2020 Newsletter

What are the food that good for your health?

Dear members,

We hope you are all well in the middle of a summer which is not like any other before. This month we have decided to provide some knowledge on an essential part of our life, food. Fortunately, taking pleasure in food is not inconsistent with protecting our health. There are some principles which we will remind of. For the ones exercising regularly we will also advise on what is best to eat before, during and after a training session.

Our body is like a machine, it needs fuel to work. What we eat is also what we are made of: water, carbohydrates, proteins, fat, vitamins and minerals. Carbohydrates and fats provide energy while proteins, vitamins and minerals have other key functions in our metabolism such as bolstering the immune system, repairing cellular damage or acting as messenger.

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Carbohydrates (pasta, potatoes, rice, bread, fruits) contain the nutrients that are converted the fastest into energy. They are stored mainly in the muscles and the liver, and their storage is somehow limited, which is why they are required on a daily basis. Depending on the structure of the carbohydrate molecules, the process of digestion can take place rapidly (fast carbs) or slowly (slow carbs). At the molecular level, all carbohydrates are chains of simple sugars. Consequently, if eaten regularly, fast carbs can keep blood sugar elevated, causing weight gain and an elevated risk of type 2 diabetes. Food with slow carbs (most vegetables, whole grains, seeds, nuts, beans, peas) are considered to be the cornerstone of a healthy diet. There are easy ways to increase the amounts of low-carbs in your diet, switching from white to whole wheat bread or choosing a mix of brown rice and lentils instead of white rice for example.

Many people think that fats only cause health problems, in terms of weight gain and cholesterol level. This is not true. Fats are also essential to give our body energy, to support cell growth and to produce important hormones. The cycle of making, breaking, storing and mobilizing fats is at the core of how we regulate the energy we need. Rather than adopting a low-fat diet, it is more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats. You can find unhealthy fats, such as artificial trans fats and saturated fats, in baked goods, frozen pizza, fried foods (including French fries), butter, palm and coconut oil, cheese and red meal. Good fats come mainly from vegetables, nuts, seeds, and fish in products like salmon, avocado, olive and sunflower oil, walnut. 

In the nutrition community there has always been a debate low-carb vs. low-fat diets. Scientific studies all point out that both diets lead to significant weight loss. However, each has their pros and cons which may depend on your lifestyle or your ability to sustain one or the other. For instance, low-fat is often associated with low-flavor. As for carbohydrates since these are the primary source of fuel for a workout a low-carb diet may not be the best choice if you are very sportive.

Exercise and diet work hand in hand. For training, and even more for competition, there are basic principles to be aware of. During an effort the body will first rely on the carbohydrates stored during the few days or hours before. If possible, it is recommended to eat two to three hours before a training session, and it shall include carbohydrates. Marathon runners generally start to eat large amount of pasta two to three days before a race. During workout the priority is not eating anymore but keeping your body hydrated with small, frequent sips of water. Finally following exercise fast carbs (such as bananas, biscuits, chips) are extremely beneficial. The rapid rise in blood sugar is critical for restoring glycogen (sugars stored for energy) in the muscles and liver.

When it comes to effectiveness of food habits, it is about health of course, but it is above all about sustainability. Good habits can only be maintained if they fit your way of life, your tastes and your inner motivation to feel better.

By | July 31st, 2020 | 會員通訊




希望無懼困境,您仍度過一個美好的仲夏時光。 本月,我們決定分享一些生活中不可缺少的食物知識。幸運的是,享受美食與保持身體健康並沒有矛盾。我們將在本文提醒您一些飲食原則,而對於那些經常運動的人,我們亦會提供一些運動前、期間和之後最適合吃哪些食物補充營養。


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碳水化合物(麵食、馬鈴薯、大米、麵包、水果)所含的營養能最快地轉化為能量。它們主要存儲在肌肉和肝臟中,而它們的存儲形式受到某種程度的限制,因此每天都需要補給。取決於碳水化合物分子的結構,消化過程可以快速(快速碳水化合物)或緩慢(慢速碳水化合物)地發生。在分子水平上,所有碳水化合物都是由單醣鏈組成。 因此,如果經常食用,快速碳水化合物可以使血糖升高,從而導致體重上升和增加患上2型糖尿病的風險。慢速碳水化合物(包括大多數的蔬菜、全穀物、種子、堅果、豆類、豌豆)被認為是健康飲食的基礎,以低碳水化合物取代快速碳水化合物,如從白麵包改為全麥麵包,或者以糙米和扁豆的混合物代替白米。

許多人認為脂肪只會增加體重和引起膽固醇等的健康問題。事實並非如此,脂肪為人體提供能量、支持細胞生長和產生重要激素,是不可缺少的營養。脂肪的製造、分解、儲存和運輸週期與人體調節所需能量息息相關。與其採用低脂飲食,更重要的是集中攝入更多有益的「好」脂肪,並限制有害的「壞」脂肪。不健康的脂肪,例如人造反式脂肪和飽和脂肪常見於烘焙食品、冷凍比薩、油炸食品(包括炸薯條)、牛油,棕櫚油、椰子油、奶酪和紅肉中。 優質脂肪主要來自蔬菜、堅果、種子和魚類,例如三文魚、鱷梨、橄欖油、葵花籽油和核桃仁。

在營養學中,一直存在著低碳水化合物飲食與低脂飲食的爭論。 科學研究都指出,兩種飲食都有助減輕體重。但兩者都有其優缺點,這可能取決於您的生活方式或維持的能力。 例如,低脂食物的口味通常較清淡。由於碳水化合物是運動時的主要能量來源,如果您經常運動,低碳水化合物飲食可能不是最佳選擇。

鍛煉和飲食控制雙管齊下。對於運動,甚至對於體態比賽,都有一些要注意的基本原則。在運動的過程中,首要任務是不再進食,而要經常喝少量水來保持身體水分,身體會依賴幾天或幾小時前存儲於體內的碳水化合物, 如果可行的話,建議在訓練之前兩到三個小時進食,其中應包括碳水化合物。馬拉松運動員通常在比賽前兩到三天開始吃大量的麵食。最後,運動後攝取快速碳水化合物(例如香蕉、餅乾、薯片)非常有益。這樣有助血糖迅速升高,對於恢復肌肉和肝臟中的糖原(儲存能量的糖)十分重要。



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