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Proper nutrition of the runner - C.I
Table of Contents
1. The most important elements
The rest (other than the macro- or micro-elements of chlorine, sodium, iron, and magnesium) are the so-called micronutrients that are found in the human body in trace amounts (hundreds or even thousands of grams). They are supplied with iron, copper, iodine, silicon, nickel, manganese, chromium, zinc, lithium, fluorine, selenium, arsenic, cobalt. So they must be continuously supplied. Let us now look at the most important nutrients that we can get from food.2. Calcium (Ca)
The maximum amount of calcium a person gets in their 30s depends not only on the mineralization of their bones, but also on how their defense functions function, the blood clotting and muscle contraction process, or the conduction of electrical impulses to the nerve cells. The richest sources are yellow cheeses, white cheese, milk, sardines, butchers, eggs, beans, starch plants, walnuts, and cabbage. Up to 99% of that calcium is in the bones and teeth.3. Sodium (Na)
It's what makes the nerves and muscles work, and its antagonist potassium, which is different from athletes who flush out large amounts of it in their training. It is also sometimes worth thinking about adding a pinch of cooking salt to the water used for training. Along with potassiums, it plays a huge role in regulating fluids and electrolytes. Salt is present in many foods, so you don't have to worry about its supply.4. Magnesium English: Magnesium extra_id_2 Magnesium
Interestingly, most of the magnesium is found not in the muscles, but in the bones. It's essential for the proper conduction of nerve impulses. Its food sources include cocoa, nuts, peanut butter, pumpkin seeds, beans, peas, and corn. Many also justify eating chocolate, which covers 20% of its daily intake. It plays an active role in the building blocks, the visual and regulatory processes.5. Iron (Fe)
Women are most at risk of iron loss due to menstruation. Animal products are the most easily digested iron, so it's good to include meat and liver in your diet: compared to other ingredients, there's really little of it, because only 4 grams, but it would be impossible to breathe without it. It's the most commonly found deficiency in them, so the need for iron in women is twice as high as in men (10 mg).6. This is the list of the official languages of the Union of the Member States of the European Union and of the countries of Central and Eastern Europe
It's a structural component of all the tissues in our body, and without it, we wouldn't have the right to exist. It is a component of insulin produced by the pancreas, it's found in hair, nails, skin, and bones. If we have a problem with poisoning, for example, alcohol, remember that it is detoxifying. No, certainly not in gunpowder.7. The Commission shall adopt delegated acts in accordance with the opinion of the Standing Committee on Plants, Animals, Food and Rural Affairs and the Committee on the Environment, Public Health and Consumer Protection
Inside the body, it also helps in the regeneration of bone after fracture, in the formation of connective tissue. It's found in the skin of fruit. Its good source is also source water and oatmeal. The continuation of the article is in the second part. It is a guarantee of proper hormone management. Outside, it depends on the appearance of the skin, hair and nails. Apples, pears, etc. So let's always eat with the skin.
