Vurdering af kost

[Guest Slettet bruger]

Jeg kunne godt tænke mig at høre jeres meninger om mit kostprogram, som jeg følger i forbindelse med min vægttræning, der primært er for muskelvækst.

Mit træningsprogram kan findes under "træningsprogrammer", 1. punkt i indlægget "vurdering af træningsprogram".

Min kostplan er som følger:

Morgen

To skiver grovbrød

3,5 dL skummetmælk

1 skive ost 13%

3 skiver røget filet 3%

ca. 330g Yoghurt 0,1%

Mellemmåltid

Grovbolle med 3 skiver kyllingebryst 1%

1 gulerod

Frokost

3 skiver rugbrød 1,5%

1 skive ost 13%

3 skiver hamburgerryg 2%

5 dL skummetmælk

Mellemmåltid

100 g majs

100 g tun

100 g tomat

Aften

125g pasta

140g kyllingebryst

75g tomatsovs

50g revet ost

Inden sengetid

20g proteinpulver 80%

1 gulerod

Desuden indtages efter hver træning 40g proteinpulver 80% og en banan.

Dette giver i alt for en dag ca:

Totalenergi: 2500 kcal

Protein: 203 g

Kulhydrat 320 g

Fedt 39g

Er dette passende?

Håber i kan hjælpe med vurderinger :)

Hilsen nissen

[ronnie99]

Du får da i hvert fald masser af proteiner, medmindre din vægt ligger over 100 kilogram ;)

Men ellers så ligner det meget af hvad jeg også kunne finde på og smide i sækken, dog ville jeg lige supplére med et par multivitaminer + Udo's(må jeg egentlig nævne det? )

Edited March 2, 2004 by ronnie99

[Guest Slettet bruger]

Jeg vejer ca 75kg. Jeg glemte at skrive på at jeg hver morgen tager en multivitamin-tablet. Jeg er ikke sikker på at du må nævne det,reglen gælder jo nanvgivne kosttilskud.

[cookie_sq]

Det er vist nok ikke sundt at guffe tun hver dag, da denne fisk befinder sig sidst i fødekæden, og da indeholder relativt mange tungmetaller...

Hygge

[Guest Slettet bruger]

Det har jeg også hørt, det er noget med ophobning af tungmetaller.

Problemet er bare at det smaget djævelsk godt med majs og tomat. Plus at det er nemt mellemmåltid at medbringe.

[cookie_sq]

Hytteost, fås i 200 grams bægre i netto, smager rigtig, sammen med et æble er det et perfect mellem måltid

Hygge

[Guest Slettet bruger]

Det tror jeg, jeg vil anvende som et alternativ. ;)

Det er også rart at få lidt afveksling; det minimerer risikoen for at man kommer til at bryde sin kostplan.

Eller det er i hvert fald min erfaring.

Tak for rådet

[cookie_sq]

Selv tak

der er godt nok 4,5 g fedt per 100 gram, du kan få en cheasy med 1,5 gram fedt og vist nok lidt højere protein procent, men den kommer i halv liters bøtter, og det er lige hardcore nok hvis men skal have det med.

Den før omtalte bøtte koster forresten 7 kroner i netto, 13 prot per 100 gram

[jenz]

du kunne jo isedet for at spise tun hver dag så skifte mellem markreld og tun? så får du også lidt omega-3. Torskerovn er da os en mulighed, alt efter hvad du kan li.......

[henke]

Evn.t. kunne man blande hytteosten sammen med tun, majs og tomat det skal jeg i hvertfald prøve...mmm.... dejligt med lidt inspiration til dagens måltider!

[Jakkedrengen]

Hurtigt, simpelt og en god variation er tun i formage frais og så noget karry

Så skal man bare have en skive rugbrød eller grovtoast og så er man kørende ;)

[-=Nosa=-]

Tun vs tungmetaller er en myte og den er ophævet for lang tid siden. Det har ingenting at sige derved ikek sagt at man ikek skal varierer mere

[cookie_sq]

Tun vs tungmetaller er en myte og den er ophævet for lang tid siden. Det har ingenting at sige derved ikek sagt at man ikek skal varierer mere

Er du helt og aldeles super meget sikker på det? Har du nogle referencer, ville da blive glad hvis jeg kunne guffe tun hverdag, efter jeg er stoppet med pulver vil jeg gerne presse lidt ned ned....

Hygge

[Guest Slettet bruger]

Tun vs tungmetaller er en myte og den er ophævet for lang tid siden. Det har ingenting at sige derved ikek sagt at man ikek skal varierer mere

Det er jeg nu ikke sikker på. Der er stadig risiko forbundet med stort indtag af visse typer af fisk;heriblandt tun, jf. dette abstract sakset fra pubmed:

1: Br Med Bull. 2003;68:167-82. Related Articles, Links

Hazards of heavy metal contamination.

Jarup L.

Department of Epidemiology and Public Health, Imperial College, London, UK. [email protected]

The main threats to human health from heavy metals are associated with exposure to lead, cadmium, mercury and arsenic. These metals have been extensively studied and their effects on human health regularly reviewed by international bodies such as the WHO. Heavy metals have been used by humans for thousands of years. Although several adverse health effects of heavy metals have been known for a long time, exposure to heavy metals continues, and is even increasing in some parts of the world, in particular in less developed countries, though emissions have declined in most developed countries over the last 100 years. Cadmium compounds are currently mainly used in re-chargeable nickel-cadmium batteries. Cadmium emissions have increased dramatically during the 20th century, one reason being that cadmium-containing products are rarely re-cycled, but often dumped together with household waste. Cigarette smoking is a major source of cadmium exposure. In non-smokers, food is the most important source of cadmium exposure. Recent data indicate that adverse health effects of cadmium exposure may occur at lower exposure levels than previously anticipated, primarily in the form of kidney damage but possibly also bone effects and fractures. Many individuals in Europe already exceed these exposure levels and the margin is very narrow for large groups. Therefore, measures should be taken to reduce cadmium exposure in the general population in order to minimize the risk of adverse health effects. The general population is primarily exposed to mercury via food, fish being a major source of methyl mercury exposure, and dental amalgam. The general population does not face a significant health risk from methyl mercury, although certain groups with high fish consumption may attain blood levels associated with a low risk of neurological damage to adults. Since there is a risk to the fetus in particular, pregnant women should avoid a high intake of certain fish, such as shark, swordfish and tuna; fish (such as pike, walleye and bass) taken from polluted fresh waters should especially be avoided. There has been a debate on the safety of dental amalgams and claims have been made that mercury from amalgam may cause a variety of diseases. However, there are no studies so far that have been able to show any associations between amalgam fillings and ill health. The general population is exposed to lead from air and food in roughly equal proportions. During the last century, lead emissions to ambient air have caused considerable pollution, mainly due to lead emissions from petrol. Children are particularly susceptible to lead exposure due to high gastrointestinal uptake and the permeable blood-brain barrier. Blood levels in children should be reduced below the levels so far considered acceptable, recent data indicating that there may be neurotoxic effects of lead at lower levels of exposure than previously anticipated. Although lead in petrol has dramatically decreased over the last decades, thereby reducing environmental exposure, phasing out any remaining uses of lead additives in motor fuels should be encouraged. The use of lead-based paints should be abandoned, and lead should not be used in food containers. In particular, the public should be aware of glazed food containers, which may leach lead into food. Exposure to arsenic is mainly via intake of food and drinking water, food being the most important source in most populations. Long-term exposure to arsenic in drinking-water is mainly related to increased risks of skin cancer, but also some other cancers, as well as other skin lesions such as hyperkeratosis and pigmentation changes. Occupational exposure to arsenic, primarily by inhalation, is causally associated with lung cancer. Clear exposure-response relationships and high risks have been observed.

PMID: 14757716 [PubMed - in process]

............og dette abstract

J Food Prot. 2001 Jul;64(7):1058-61. Related Articles, Links

Total mercury levels in muscle tissue of swordfish (Xiphias gladius) and bluefin tuna (Thunnus thynnus) from the Mediterranean Sea (Italy).

Storelli MM, Marcotrigiano GO.

Pharmacological-Biologic Department, Medicine Veterinary Faculty, University of Bari, Valenzano (BA), Italy.

This study was carried out to determine the current levels of total mercury in the muscle tissue of swordfish (Xiphias gladius) and bluefin tuna (Thunnus thynnus) caught in the Mediterranean Sea with the purpose of ascertaining whether the concentrations exceeded the maximum level fixed by the European Commission Decision. In addition, specimens of each species were divided into different ranges of weight to investigate the influence of size on mercury accumulation in order to provide data upon which commercial fishing strategies and marketing of swordfish and bluefin tuna may be based. Higher mean levels of total mercury were found in bluefin tuna (1.02 microg g(-1) wet wt) than in swordfish (0.49 microg g(-1) wet wt). In 4.3% of swordfish and in 44.3% of bluefin tuna analyzed, total mercury concentrations exceeded the maximum level fixed by the European Commission Decision (Hg = 1 microg g(-1) wet wt). Besides, for bluefin tuna the total mercury level variability observed, due to size, suggests that there should be greater regulatory control by the authorities.

PMID: 11456192 [PubMed - indexed for MEDLINE]

....Og der er flere på pubmed, men jeg valgte kun disse to.

Hilsen Nissen

[cookie_sq]

Nu når du er igang, kan du så ikke lige kaste en daglig maks grænse ind...

Hygge