What should I eat for long-distance running? Can you elaborate on it?

1、? Eat more grains, beans, nuts and other plant seeds or foods made from them.

Why sow? Because seeds (including grains, beans, trees and fruits, etc. ) contains basic nutrients for plant growth, such as protein, essential fat and some bioactive compounds (such as phenolic compounds and ferulic acid). It is an antioxidant). Experiments have proved that eating enough cereals, beans and other plant seed foods every day can effectively promote health and maintain a healthy weight. People who eat more grains and beans can also effectively prevent diabetes and some cancers.

2. Eat five different colors of fruits and vegetables every day.

As we all know, fruits and vegetables can provide vitamins and minerals needed by the human body, provide necessary calories and effectively help people maintain a healthy weight. But from today on, you might as well pay attention to their colors-yellow, orange, red, green, blue, purple and so on. The red pigment of sweet potato comes from tomato, and the red pigment of pomegranate comes from tomato β carotene. These pigments can resist cancer, prevent heart disease and Alzheimer's disease, and enhance memory. In addition, because most of these pigments are antioxidants, they can reduce the irritability caused by diseases and a lot of exercise.

3, plant food with skin to eat

Fruit skin also contains a lot of starch and various fibers. These compounds contribute to the healthy growth of intestinal cells, reduce the risk of constipation and hemorrhoids, improve appetite and maintain a healthy weight. These fibers can also prevent about 3%-4% of heat absorption, which is one of the reasons why fruits and vegetables can lose weight.

4.bananas

Bananas are high-calorie fruits, which contain carbohydrates and can be quickly converted into energy. Bananas are rich in pectin, which can maintain the health of gastrointestinal wall and reduce the burden of digestive tract.

5. eggs

Eggs contain a lot of vitamin K and vitamin D, which can promote the deposition of calcium in bones, promote the formation of new bones and reduce the loss of bone calcium. The latter can increase bone density. At the same time, it is also a high-quality protein food, which contains 8 kinds of amino acids necessary for human body, which is beneficial to absorption and utilization.

6. Whole grain foods

Whole grain foods, including buckwheat, oats and brown rice, contain high-quality carbohydrates. It also contains B vitamins, potassium and magnesium. Vitamin B can help to consume fat and sugar in the body and prevent obesity and fatty liver; Potassium can stabilize blood pressure and promote the excretion of excess water in the body; Magnesium can relieve muscle tension.

7.chicken

Braised chicken is a low-calorie and high-fat food, which can provide high-quality protein for human body. Muscle also contains selenium and B vitamins. The former can remove the peroxide produced by fat consumption and reduce the production of free radicals.

8. Fish

Salmon, mackerel and saury contain omega-3 fatty acids, which can maintain cardiovascular health, reduce the content of inflammatory factors and reduce inflammatory reactions.

9.black beans

Black beans contain many antioxidants, especially anthocyanins and soybean isoflavones, which can scavenge free radicals in cells. Black beans also contain a lot of folic acid, which can promote the synthesis of serotonin and make people feel happy.