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التغذية السليمة الصحية للاعب كمال الأجسام وجميع الرياضيين تخطي إلى المحتوى التغذية السليمة: ازاي تغذي جسمك بطريقة صحيحة؟ التغذية السليمة للاعب كمال الأجسام من أكبر المشاكل التى تتسبب فى عدم او صعوبة الوصول لنتائج مرضيه فى رياضة كمال الأجسام وجميع الرياضات بشكل عام هي التغذية السيئة والعشوائية وعدم فهم الجسم وما يحتاجه وتلبيه احتياجاته بشكل صحيح.
التغذية السليمة: كيف أغذي جسمي؟ يجب أولاً ان تعرف المعلومات الأتية وتفهمها جيدا لمدي أهميتها:
الجسم يحتاج للغذاء والأكسجين على مدار اليوم ، تستمر دورة الهضم في جسم الأنسان لمدة قدرها 3 ساعات وتصبح المعدة فارغة بعد هذه المدة ، وعندما تصبح المعدة فارغة يبدأ الجسم فى البحث عن مصادر أخري للغذاء فينتقل تلقائيا الي الكبد والعضلات ليقوم بعملية حرق الجليكوجين المخزن بهما ، والجليكوجين هو المصدر الأحتياطي لغذاء العضلات وهذه العملية تحرم العضلات من الغذاء ، وعندما ينتهي مخزون الجليكوجين يقوم الجسم بتحليل العضلات والألياف العضلية وارجاعها الى أصلها ليستمد منها الجسم السعرات الحرارية اللازمة لبذل المجهود والقيام بالعمليات الحيوية اللازمة للحياة وبهذه العملية فأنت تقوم بفقد عضلاتك.
فيجب أن تقوم بتغذية جسمك وعضلاتك بوجبة كل 3 ساعات لتستمر فى عملية بنمية وبناء العضلات وعدم التسبب فى دمور العضلات وفقدانها.
يجب ان تنقسم احتياجات الجسم يوميا من السعرات الحرارية كالتالي:
نسبة 50% كربوهيدرات نسبة 30% بروتين نسبة 20% دهون كم عدد السعرات الحرارية التى يحتاجها الجسم فى اليوم بحتاج الجسم الى 1 سعر حراري بالنسبة للرجل و 0.9 سعر حراري بالنسبة للأنثى وهذا كل كيلو جرام من الوزن فى الساعة الواحدة. ويمكن حساب عدد السعرات الحرارية التى يحتاجها الجسم فى اليوم عن طريق هذه المعادلة: الوزن x عدد 1 سعر حراري x عدد ساعات اليوم (24) = عدد السعرات الحرارية التى يحتاجها الجسم فى اليوم.
أنواع الأجسام يجب ان تعرف الى اى نوع ينتمى جسمك من بين أنواع الأجسام الثلاثة وفهم طبيعة نوع الجسم الخاص بك وكيف تتعامل معه وكيفية بناء نظام غذائي ونظام تدريبي مناسب لنوع جسمك.
لمزيد من المعلومات أو لمعرفة نوع جسمك ، انصحك بقراءة هذه المقالة: أنواع الأجسام .
النظام الغذائي يجب اتباع نظام غذائي صحي و متكامل وسليم ، ويجب ان يتكون النظام الغذائي من جميع العناصر الغذائية بالنسبة الكاملة التى يحتاجها الجسم من:
البروتين مثل: اللحوم الحمراء واللحوم البيضاء والبيض والجبنالكربوهيدرات مثل: الشوفان والبطاطا والبطاطسالدهون الصحية والنافعة (الدهون الغير مشبعة) مثل: زيت السمك وزيت الزيتون والمكسراتالفيتامينات والمعادن مثل: الفواكة و الخضرواتتقسيم وجبات الطعام يجب تقسيم الطعام على مجموعات متعددة على مدار اليوم. من الأخطاء الشائعة تناول كثير من الطعام فى وجبة او وجبتين او حتى ثلاث وجبات فقط على مدار اليوم بكميات كبيرة ، من الأفضل تقسيم هذه الكمية من الطعام الى 5 او 6 وجبات مقسمة على مدار اليوم.
الماء الماء لا تقل أهمية عن الطعام فى عملية التغذية بل فعليا هى أهم من الطعام للأنسان بشكل عام وللرياضيين بشكل خاص.
يجب الأهتمام بالماء فى النظام الغذائي وشرب كثير من الماء على مدار اليوم بحيث الا تقل عن 3 لترات من الماء يوميا.
كم كمية الماء التي يجب شربها يوميا لمعرفة كمية الماء المناسبة لك او الحد الأدنى من الماء الذي يجب عليك تناوله يوميا ، يمكنك حسابها عن طريق هذه المعادلة: وزن الجسم / 30 = عدد اللترات التى يجب شربها يوميا من الماء.
المكملات الغذائية اذا كنت لا تستطيع تلبية جميع احتياجات جسمك من العناصر الغذائية فيمكنك الأستعانة ببعض من منتجات المكملات الغذائية لتلبية احتياجات الجسم من جميع العناصر الغذائية التى تحتاجها او التى تنقصك.
ولكن يمنع استبدال الغذاء بالمكملات الغذائية او الأهمال فى النظام الغذائي لأي سبب من الأسباب او بحجة تعويض الغذاء بالمكملات الغذائية فهذه مجرد مكملات وليست أساس التغذية. ويمكنك الأستغناء عنها اذا كنت تستطيع تحقيق احتياجاتك من العناصر الغذائية من الطعام واتباع نظام غذائي متكامل وصحي.
اذا أردت معرفة كل شئ عن المكملات الغذائية بجميع أنواعها وفوائدها واضرارها وتأثيرها وطريقة استخدامها والأجابة على جميع الأسئلة المتعلقة بالمكملات الغذائية انصحك بقراءة هذه المقالة: المكملا ت الغذائية .
نصائح للتغذية السليمة والحصول على جسم صحي تجنب تناول السكر (بمكن استبداله بالعسل) تجنب تناول الملح (يمكن استبداله بالليمون) تجنب تناول الدهون المشبعة / الدهون الضارة (اهتم بتناول الدهون الغير مشبعة النافعة والصحية)
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