By Candace Chemtob, B.S. and M.S. in Human Nutrition
Time and time again, we are bombarded with misinformation about nutrition. Facts are slanted to sell products or books. Eat berries from the Amazon or indulge in dark chocolate may be alluring answers, but are only half truths at best. Misleading information leaves most Americans unsure of the answer to this simple, basic question. For an athlete, eating a healthy diet is fundamental to improving performance. Your nutritional status cannot be optimized in only the days or hours leading up to a match. Instead, improving your performance through nutrition takes weeks or months before you step foot onto the court.
Eating healthy may not be so simple, but the concepts are. In this article, my goal is to present this information so that it is easy to understand, instead of being unnecessarily complicated.
Ten Rules for Healthy Eating:
1. You should eat to maintain a healthy weight. For most squash players, weight management is not a significant problem, as our sport burns calories at an astonishing rate. Even so, it would be hard to overstate the importance of maintaining a healthy weight. This was clearly demonstrated in an analysis of multiple studies (1.46 million subjects) published in the New England Journal of Medicine in 2010. This study found that overweight, non smoking adults (BMI*=27.5 to 30) increased their risk of mortality by approximately 20% as compared to adults with BMIs of 20 to 25.
2. Eat lots of fruits and vegetables. Experts recommend from 7 to 13 servings of fruits and vegetables per day. A diet rich in fruits and vegetables can reduce your risk of heart disease, stroke, high blood pressure, and some cancers. In fact, a recent European study quantified this protective effect. Eight servings of fruits and vegetables lowered the risk of fatal heart disease by 22% when compared to a baseline of three servings (Eur Heart J, 2011) per day.
3. Nutritional supplements do not compensate for an unhealthy diet. Nutrients in a pill do not have the same health benefits when compared to eating the “whole” version of the food (NEJM April 1994, May 1996, January 2000). The same is true for newly “discovered” super foods. Eating gogi berries or drinking coconut water will not protect your health either. There is no substitute for eating healthy foods. Rule of thumb: If someone is selling something, be skeptical, and don’t seek nutritional information in a health food store.
4. Eat whole foods. Avoid processed foods. Processing foods strips food of essential nutrients. Eat the whole, fresh version of foods, these are always the richest in nutrients. Rule of thumb: If a food label takes a Ph.D. in chemistry to read, don’t eat it.
5. Eat a high fiber diet. Fiber is a part of plants that humans cannot digest or absorb. High fiber diets, defined as 30g fiber or more per day, are associated with improved lipid profiles (total cholesterol, LDL, and HDL) and a decrease in some cancers. If you achieve the goal of 7 to 13 servings of fruits and vegetables per day, and eat minimally processed grains, you should meet your target fiber intake.
6. Pick lean protein sources. Saturated fats increase “bad” cholesterol (LDLs) and subsequently increase your risk for heart disease. Saturated fats are found predominantly in foods from animal sources with the exception of some vegetable fats (coconut and palm oils). Pick the leanest versions of these foods such as fat free (skim) or 1% dairy products, and lean meats (less than 3g/oz). Vegetarian options can be fantastic sources of protein such as beans, tofu, textured protein, and edamame.
7. A healthy diet is not only about what foods you eat, but your eating habits (how you eat) matters as well.
8. Do not skip breakfast! Would you like to be in a good mood, have a better working memory, and be calmer? If the answer is yes, then eat breakfast (Physiology and Behavior, 1999). As the name of this crucial meal implies, every morning we wake up in a fasted state. While fasting, the body struggles to maintain blood glucose (sugar) levels. Muscle glycogen stores are mobilized and will no longer be available to fuel your performance later. Even worse, if starvation is prolonged, muscle mass itself will be broken down and converted into sugar to maintain blood glucose levels. So, the bottom line is eat breakfast, don’t stay in a fasted state, or your performance will suffer.
9. Eat slow, and appreciate food. Food deserves to be respected. Food is a rare resource. From your perspective this may not seem accurate, but did you know that 50 million Americans have “food insecurity” meaning that they do not have enough money for food? Take the time to appreciate your food. Eat slowly and savor every bite. A shift in attitude can have a meaningful impact on positively changing your eating habits and can lead you to a healthier diet.
10. All foods are part of a healthy diet, moderation is key. Eating healthy is not an “all or none” proposal. If you set out to improve your diet, but are very rigid, how will you handle a digression? Finding yourself eating fast food means that you move on and your next meal is a new opportunity to make healthier choices. Living healthy means accepting that we are not “perfect” all the time. But as long as we make healthy choices most of the time, or more than we have in the past, we are living a healthy or healthier life, which is the goal.
Candace Chemtob, Mtaalamu wa Maendeleo na M.S. Katika kipindi hiki cha miaka, tumekuwa tukishambuliwa na habari zisizo sahihi kuhusu lishe. Mambo ya hakika huelekezwa kwa njia ya kuuza bidhaa au vitabu. "Kula matunda ya Amazon au kufurahia chokoleti nyeusi inaweza kuwa majibu ya kuvutia, lakini ni nusu ya ukweli tu.""" Habari zenye kupotosha huwafanya Wamarekani wengi wasiwe na uhakika wa jibu la swali hili rahisi, la msingi. Kwa mwanariadha, kula vyakula vyenye afya ni muhimu sana katika kuboresha utendaji wake. Hali yako ya lishe haiwezi kuboreshwa katika siku au saa chache tu kabla ya mechi. Ili kuboresha utendaji wako kupitia lishe, unahitaji wiki au miezi kabla ya kuingia kwenye uwanja. Kula vizuri na afya inaweza kuwa rahisi, lakini ni muhimu. Katika makala hii, lengo langu ni kuwasilisha habari hii ili iwe rahisi kuelewa, badala ya kuwa ngumu isivyo lazima. Kanuni Kumi za Kula Vizuri: 1. Unapaswa kula ili kudumisha uzito mzuri. Kwa wachezaji wengi wa squash, kudhibiti uzito si tatizo kubwa, kwa kuwa mchezo wetu huchoma kalori kwa kiwango cha kushangaza. Hata hivyo, ni vigumu kukazia umuhimu wa kudumisha uzito unaofaa. Utafiti uliofanywa na wataalamu wa afya na utafiti uliofanywa na watu milioni 1.46 ulionyesha wazi kwamba kuna uwezekano mkubwa kwamba ugonjwa huo ni wa kawaida. Utafiti huo uligundua kuwa watu wazima wenye uzito wa ziada, wasiovuta sigara (BMI = 27.5 hadi 30) waliongeza hatari yao ya vifo kwa karibu 20% ikilinganishwa na watu wazima wenye BMI ya 20 hadi 25. 2. Uwezekano wa kupata Kula matunda na mboga nyingi. Wataalamu wanapendekeza kula matunda na mboga 7 hadi 13 kwa siku. Kula vyakula vyenye matunda na mboga kunaweza kupunguza hatari ya kupatwa na magonjwa ya moyo, kiharusi, shinikizo la damu la juu, na aina fulani za kansa. Kwa kweli, utafiti wa hivi karibuni wa Ulaya ulionyesha athari hiyo ya kinga. Kwa mfano, kula matunda na mboga mara nane kwa siku kunapunguza hatari ya ugonjwa wa moyo kwa asilimia 22 ikilinganishwa na kula matunda na mboga mara tatu kwa siku. 3. Uwe na mtazamo wa kweli Viongezeo vya lishe havifanyi upungufu kwa ajili ya lishe isiyo na afya. "Kama vile, ""kila kitu kinaweza kuwa na faida ya afya"" ikilinganishwa na kula chakula ""kila kitu"" (NEJM Aprili 1994, Mei 1996, Januari 2000)." Jambo hilohilo ni kweli kwa ajili ya vyakula bora vilivyogunduliwa hivi karibuni. Kula matunda ya gogi au kunywa maji ya kokoni hakulindi afya yako pia. Hakuna kitu kinachoweza kuchukua mahali pa kula vyakula vyenye afya. Kanuni ya msingi: Ikiwa mtu anauza kitu fulani, uwe mwenye kutilia shaka, na usitafute habari za lishe katika duka la vyakula vyenye afya. 4. Uwe na uhakika Kula vyakula vyenye virutubisho. Epuka vyakula vilivyotengenezwa kwa njia ya mashine. Kusindika vyakula huondoa virutubisho muhimu katika vyakula. Kula vyakula vyote, vipya, ambavyo huwa na virutubisho vingi. Kanuni ya msingi: Ikiwa lebo ya chakula inachukua Ph.D. katika kemia kusoma, usile. 5. Uwe na mtazamo mzuri. Kula vyakula vyenye nyuzinyuzi nyingi. Nyuzinyuzi ni sehemu ya mimea ambayo wanadamu hawawezi kumeng'enya au kuichukua. Chakula chenye nyuzi nyingi, kinachotambuliwa kama 30g au zaidi ya nyuzi kwa siku, kinahusishwa na kuboresha maelezo ya lipid (cholesterol ya jumla, LDL, na HDL) na kupungua kwa saratani zingine. Ikiwa unatimiza lengo la kula matunda na mboga 7-13 kwa siku, na kula nafaka zilizosindika kidogo, unapaswa kufikia ulaji wako wa nyuzi. 6. Uwe na uhakika Chagua vyanzo visivyo na protini nyingi. Mafuta yenye unene huongeza kolesteroli mbaya (LDL) na baadaye huongeza hatari yako ya kupatwa na magonjwa ya moyo. Mafuta yaliyojaa hupatikana hasa katika vyakula vya wanyama isipokuwa baadhi ya mafuta ya mimea (mafuta ya kokoni na ya mtende). Chagua bidhaa za mafuta ya chini kama vile bidhaa za maziwa zisizo na mafuta au 1% na nyama isiyo na mafuta (chini ya 3g kwa oz). Chaguo la mboga zinaweza kuwa vyanzo bora vya protini kama vile maharagwe, tofu, protini yenye muundo, na edamame. 7. Uwe na mtazamo gani? Chakula kizuri si chakula tu unachokula, bali pia ni tabia yako ya kula. 8. Uwe na mtazamo gani? Usikose kula kiamsha-kinywa! Je, ungependa kuwa na hali nzuri ya akili, kuwa na kumbukumbu bora la kufanya kazi, na kuwa mtulivu zaidi? Kama jibu ni ndiyo, basi kula kiamsha kinywa (Physiology and Behavior, 1999). Kama jina la chakula hiki muhimu linavyodokeza, kila asubuhi tunaamka katika hali ya kufunga. Wakati wa kufunga, mwili hujitahidi kudumisha viwango vya sukari (sugar) katika damu. Hifadhi za glycogen za misuli zinahamasishwa na hazitapatikana tena ili kuongeza utendaji wako baadaye. Hata mbaya zaidi, ikiwa njaa ni ya muda mrefu, misuli yenyewe itavunjwa na kubadilishwa kuwa sukari ili kudumisha viwango vya sukari ya damu. Kwa hiyo, msingi ni kula kiamsha kinywa, usibaki katika hali ya kufunga, au utendaji wako utaumia. 9. (a) Kwa nini? Kula polepole, na uthamini chakula. Chakula kinastahili kuheshimiwa. Chakula ni rasilimali isiyo ya kawaida. "Hii inaweza kuonekana kuwa si sahihi, lakini unajua kwamba Wamarekani milioni 50 wana ""ukosefu wa usalama wa chakula,"" ikimaanisha kwamba hawana pesa za kutosha kwa chakula?" Chukua wakati wa kuthamini chakula chako. Kula polepole na kufurahia kila kinywaji. Mabadiliko ya mtazamo yanaweza kuwa na athari kubwa kwa mabadiliko mazuri ya tabia yako ya kula na inaweza kukuongoza kwenye lishe bora. Kumi. Vyakula vyote ni sehemu ya lishe yenye afya, kiasi ndicho muhimu. Kula vyakula vyenye afya si pendekezo la "kila kitu au hakuna chochote". Kama wewe ni kujaribu kuboresha mlo wako, lakini ni rigid sana, jinsi gani unaweza kushughulikia digression? Kujipata mwenyewe kula chakula cha haraka inamaanisha kwamba unaendelea na chakula chako kifuatacho ni fursa mpya ya kufanya chaguzi zenye afya. Kuishi kwa afya kunamaanisha kukubali kwamba hatuko "wakamilifu" wakati wote. Lakini ikiwa tunafanya chaguzi za afya wakati mwingi, au zaidi kuliko zamani, tunaishi maisha ya afya au afya zaidi, ambayo ni lengo.