Contact us

Make an appointment

our specialists

 

  01 40 79 40 36

 

secretariat

@chirurgiedusport.com

 

SOS KNEE

 

Sports Clinic

36 bd St Marcel

75005 PARIS

Sports clinic Paris

Metro: Saint Marcel

Parking 6 rue test


sur

'Pages chirurgiedusport :

HONCode

Ce site respecte les principes de la charte HONcode de HON Ce site respecte les principes de la charte HONcode.
Site certifié en partenariat avec la Haute Autorité de Sant├ę (HAS).
Check here

QRCode

Youtube video

Pulses: the secret winters shaped

Print Article

With the cold, enjoy the tasty dishes. Beans, lentils, beans and chickpeas are other benefits of a treasure for sports: carbohydrates, valuable proteins, minerals and vitamins of effort ... not to mention flavors and traditions!
A slow sugar is digested slowly, glucose from long chains of starch very gradually into the bloodstream. The muscle is able to recover each molecule. He branches out to each other or to form glycogen, this precious easily usable fuel during exercise, especially when it becomes more intense. By ingesting sugars, glucose invades traffic, a game manages to be stored in the muscle, essentially turns into fat!
A fibrous armor in sports service
Legume seeds are surrounded by a thick shell, true vegetable skeleton. It protects a reserve of starch that provides the energy required for germination. This anatomy gives pulses beneficial nutritional characteriscs sports. During cooking, it prevents the starch to swell. Glucose chains are tight against each other. Digestive enzymes responsible for releasing the glucose will have the greatest difficulty to interfere, just like in the "al dente" pasta! In addition, our digestive juices are unable to dissolve this fibrous casing. It is only partially broken by chewing and arrival in the intestine, it still gene significantly the entry of enzymes responsible for cutting starch in the heart of the seed. Carbo digestion slowed further; your muscles will take the time to set aside a maximum energy! Your fat cells will not have the opportunity to turn this glucose into fat!
The fibrous shell legume starch protects the seed and significantly slows digestion
 
_____________________________________________________________
Winner of the slow
For each food, the blood glucose passing rate is quantified by "The glycemic index". Arbitrarily, it was set at 100 on pure glucose ingestion. Where are the pulses compared to your usual starchy?
White Rice 73
Pasta "al dente": 51
Wholemeal pasta: 42
Chickpeas: 36
Beans: 32
Lenses: 29
Pulses are sugars much slower than your reference spaghetti!
_________________________________________________________________
Minerals and vitamins: germination contraction!
Like all plants, legumes are rich in potassium. This sodium antidote helps fight the damaging effects of salt too often consumed in excess ... especially in canned stews. Like all whole grains, legumes also contain magnesium. That helps regulate muscle contractions and preventing cramps. You also get a good amount of this vitamin B to promote the use of glucose during germination. You will use this to burn one you have stored in your muscles! The minerals tend to go in the water during prolonged soaking inherent in home preparation pulses. Conversely vitamin B is partly destroyed during pressure cooking when pulses are canned.
_______________________________________________________________
It annoys me !
If this fibrous shell can be broken by our enzymes, it is easily digested by the bacteria in our colon. For them too, your cassoulet is a feast! The supply of nutrients stimulates their metabolism and they multiply. They produce hydrogen, carbon dioxide, methane and so-called fatty acids "volatile". You are bloated! Still stiff fibers escaping the action of germs come grate and irritate your intestinal wall. During exercise, your gut already shaken by running may not enjoy!
 
Fortunately, there are solutions. It is highly recommended to soften the shell and let rise a little heart starch. Previously, we let soak dried vegetables in water for over 12 hours. Now, under pressure prolonged cooking that we know very well fulfills this goal! Take your canned legumes!
 
Be progressive! The fibrous shell consists of a specific sugar ... ... a beta galactoside digested only by a small family of bacteria. If you eat legumes rarely, members of this community are fed little and few. If you suddenly bring their many beta galactosidesthey love, they are increasing briskly and produce a lot of gas! Insert gradually dried vegetables to your menus. In these conditions the proliferation of these organisms is moderate, it is inhibited by other microbes families. The balance of forces ensure peace again in your colon!
 
Reasonable Stay! Even after gradually adapted your colonic flora, do not exceed 2-3 rations of legumes per week. So you limit the chemical functioning of germs beta galactoside. In addition, vegetables, and grains you eat bring other fibers that feed the families of competing microbes. Stability is guaranteed!
 
Avoid legumes in the 3 days preceding a competition. Soothe the most of your colon before a big race walk event at which it will be abused by the lack of oxygen and the impact of the steps.
_________________________________________________________________
 
Complementary proteins
 
Legumes are rich in protein. Three hundred grams of cooked legumes contain as much as a steak. There is little time yet, when meat was more costly, these foods were called the "protein of the poor". Since we consume much less; in 80 years we have divided our consumption by 7 pulses. Now, meat provides much of our supply of amino acids, the building blocks of our proteins. Unfortunately, breeding animals ingest 5 grams of vegetable protein to 1 gram of muscle proteins. At a time when governments reflect on the adjustment of agricultural yields to the growing world population, legumes could promote "collective health". Luckily, they also contribute to the "individual health"! However, they are not perfect. They lack an amino acid essential to the constitution of our own proteins: methionine. Fortunately, grains contain galore. Conversely, they are insufficiently provided in Lysine while pulses contain much. In short, legumes and cereals are complementary to synthesize human proteins. Vegetarians routinely use this association. Athletes wishing, after exercise, rebuild their stock of energy and rebuild their muscles are also invited to use this culinary cocktail.
 
Flavors and traditions of the harvest in the marathon.
 
Traditional dishes from around the world are leading the way! Before mechanization, farmers assumed intense physical activity while their meat intake was limited and often festive. This is still the case in many parts of the globe. Thus, the "chili con carne" contains little meat ... but combines especially corn and red beans. It is the same couscous where we find the couscous and chickpeas. That allows farmers to cash in a short week of harvest to the false followed a few days of flailing! It is worth a little marathon! This same Sherpa who crapahutent in the Himalayas swallowing "lenses sauce rice." Closer to home, legumes take pride of place in the rural cuisine. Salt pork and lentils cassoulet also invigorated of gastronomes farmers generations. These foods should not be banned from the sport table. At the time menu to another, they mix happily: flavor, tradition, food and nutrition balance of effort!

 

Doctor St├ęphane CASCUA. - 12 f├ęvrier 2011.

Conflicts of interest: the author or authors have no conflicts of interest concerning the data published in this article.

News

Read also ...

The most read articles

Technical cruciate ligament

By Dr. Nicolas Lefevre

More videos

Last publications

Feature: knee prosthesis

total knee replacement

Feature: knee ligaments

Dossier: Ambulatory Surgery ACL

Dossier: meniscus

MENISCUS 3D CRACK MENISCUS TEAR SURGERY SPORTS

Feature: Shoulder sportsman

Folder: hip prosthesis

Dossier: break hamstring

Dr. Lefevre proximal anatomie_ischio_jambier_rupture chirurgiedusport

Dossier: prosthetic and sports

hip replacement and knee and sports

Dossier: PRP

Chirurgiedusport - Who are we - Contact us - Legal Notice - Web design Digitaline - EMC2 Studio development - Clinique du Sport