{"id":18102,"date":"2016-06-22T10:31:09","date_gmt":"2016-06-22T07:31:09","guid":{"rendered":"https:\/\/yesterday.squash.fi\/?p=18102"},"modified":"2016-06-22T10:31:09","modified_gmt":"2016-06-22T07:31:09","slug":"valipaloilla-on-tarkea-rooli-urheilijan-jaksamisessa","status":"publish","type":"post","link":"https:\/\/yesterday.squash.fi\/?p=18102","title":{"rendered":"V\u00c3\u00a4lipaloilla on t\u00c3\u00a4rke\u00c3\u00a4 rooli urheilijan jaksamisessa"},"content":{"rendered":"<p>Urheileva nuori tarvitsee runsaasti energiaa ja v\u00c3\u00a4lill\u00c3\u00a4 voi tuntua, ett\u00c3\u00a4 mik\u00c3\u00a4\u00c3\u00a4n ei riit\u00c3\u00a4, kun on harjoitukset aamulla ja toiset illalla. Jaksamisen ja kehityksen kannalta on t\u00c3\u00a4rke\u00c3\u00a4\u00c3\u00a4, ett\u00c3\u00a4 ruokaa saadaan koneeseen riitt\u00c3\u00a4v\u00c3\u00a4n usein ja tarpeeksi. P\u00c3\u00a4\u00c3\u00a4ruokien lis\u00c3\u00a4ksi urheilijan ravitsemuksessa korostuu v\u00c3\u00a4lipalojen t\u00c3\u00a4rkeys, sill\u00c3\u00a4 energiankulutus on suurta, eik\u00c3\u00a4 treeneihin voi l\u00c3\u00a4hte\u00c3\u00a4 tyhj\u00c3\u00a4ll\u00c3\u00a4 vatsalla. Treenin j\u00c3\u00a4lkeinen palauttava v\u00c3\u00a4lipala on my\u00c3\u00b6s t\u00c3\u00a4rke\u00c3\u00a4, jos p\u00c3\u00a4\u00c3\u00a4sy ruokap\u00c3\u00b6yt\u00c3\u00a4\u00c3\u00a4n venyy.<br \/>\nMillainen on hyv\u00c3\u00a4 v\u00c3\u00a4lipala?<br \/>\nUsein halutaan, ett\u00c3\u00a4 v\u00c3\u00a4lipala ei vaadi valmistamista ja sen nauttiminen on helppoa kiireess\u00c3\u00a4. Hyv\u00c3\u00a4 urheilijalle sopiva v\u00c3\u00a4lipala sis\u00c3\u00a4lt\u00c3\u00a4\u00c3\u00a4 hiilihydraatteja, proteiinia ja pehme\u00c3\u00a4\u00c3\u00a4 rasvaa. Klassinen esimerkki on t\u00c3\u00a4ysjyv\u00c3\u00a4leip\u00c3\u00a4 margariinilla, leikkeleell\u00c3\u00a4, juustolla ja kasviksilla h\u00c3\u00b6ystettyn\u00c3\u00a4. Erilaiset proteiinipitoiset ja v\u00c3\u00a4h\u00c3\u00a4sokeriset maitotuotteet pit\u00c3\u00a4v\u00c3\u00a4t my\u00c3\u00b6s n\u00c3\u00a4lk\u00c3\u00a4\u00c3\u00a4 hyvin loitolla. Jos rahka ja raejuusto tulee jo korvista ulos, voi v\u00c3\u00a4lill\u00c3\u00a4 kokeilla vaikka keitetty\u00c3\u00a4 tai paistettua kananmunaa. V\u00c3\u00a4lipalojen roolia voi toimittaa my\u00c3\u00b6s edellisp\u00c3\u00a4iv\u00c3\u00a4n p\u00c3\u00a4iv\u00c3\u00a4llisen j\u00c3\u00a4m\u00c3\u00a4t, jolloin valmistamiseen ylim\u00c3\u00a4\u00c3\u00a4r\u00c3\u00a4ist\u00c3\u00a4 ei kulu aikaa.<\/p>\n<p>Kun tarvitaan mukaan l\u00c3\u00a4mpim\u00c3\u00a4ss\u00c3\u00a4 s\u00c3\u00a4ilyv\u00c3\u00a4\u00c3\u00a4 v\u00c3\u00a4lipalaa voidaan k\u00c3\u00a4\u00c3\u00a4nty\u00c3\u00a4 laadukkaan proteiinipatukan- tai juoman puoleen. Purkkitonnikala on my\u00c3\u00b6s t\u00c3\u00a4ytt\u00c3\u00a4v\u00c3\u00a4 ja helposti s\u00c3\u00a4ilytett\u00c3\u00a4v\u00c3\u00a4 v\u00c3\u00a4lipala. Erilaisia kuitupitoisia ja hyv\u00c3\u00a4nmakuisia v\u00c3\u00a4lipalakeksej\u00c3\u00a4 on nyky\u00c3\u00a4\u00c3\u00a4n my\u00c3\u00b6s laajalti tarjolla. Pikapuuropussit ovat k\u00c3\u00a4tevi\u00c3\u00a4, jos valmistamiseen vaadittava mikro tai vedenkeitin on saatavilla.<\/p>\n<p>V\u00c3\u00a4lipalalla olisi hyv\u00c3\u00a4 my\u00c3\u00b6s aina olla jotain v\u00c3\u00a4rik\u00c3\u00a4st\u00c3\u00a4 mukana. Porkkanat, kirsikkatomaatit ja hedelm\u00c3\u00a4t ovat hyvi\u00c3\u00a4 ja ravintorikkaita naposteltavia. Hedelm\u00c3\u00a4- ja marjasoseet sek\u00c3\u00a4 purkkiananas kulkevat k\u00c3\u00a4tev\u00c3\u00a4sti mukana ilman liiskaantumisvaaraa. My\u00c3\u00b6s p\u00c3\u00a4hkin\u00c3\u00a4t, siemenet ja kuvatut hedelm\u00c3\u00a4t s\u00c3\u00a4ilyv\u00c3\u00a4t hyvin treenikassissa ja antavat energiaa p\u00c3\u00a4iv\u00c3\u00a4\u00c3\u00a4n. Jos pitki\u00c3\u00a4 p\u00c3\u00a4ivi\u00c3\u00a4 on paljon ja kunnollisen ruokailun j\u00c3\u00a4rjest\u00c3\u00a4minen haastavaa voi harkita kylm\u00c3\u00a4kassin k\u00c3\u00a4ytt\u00c3\u00b6\u00c3\u00b6nottoa.<\/p>\n<p>Teksti: Sara Lehter\u00c3\u00a4<\/p>\n<p>Artikkeli kokonaisuudessa julkaistu Urhean <a href=\"https:\/\/urhea-fi.directo.fi\/lehdet\/matkalla-huipulle-verkkolehti-2-\/lehtiarkisto\/2015\/matkalla-huipulle-2-2015\/valipaloilla-on-tarkea-rooli-urh\/\" target \"blank\">\u00e2\u20ac\u009dMatkalla Huipulle\u00e2\u20ac\u009d-verkkolehdess\u00c3\u00a4<\/a><\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Urheileva nuori tarvitsee runsaasti energiaa ja v\u00c3\u00a4lill\u00c3\u00a4 voi tuntua, ett\u00c3\u00a4 mik\u00c3\u00a4\u00c3\u00a4n ei riit\u00c3\u00a4, kun on harjoitukset aamulla ja toiset illalla. Jaksamisen ja kehityksen kannalta on t\u00c3\u00a4rke\u00c3\u00a4\u00c3\u00a4, ett\u00c3\u00a4 ruokaa saadaan koneeseen riitt\u00c3\u00a4v\u00c3\u00a4n usein ja tarpeeksi. P\u00c3\u00a4\u00c3\u00a4ruokien lis\u00c3\u00a4ksi urheilijan ravitsemuksessa korostuu v\u00c3\u00a4lipalojen t\u00c3\u00a4rkeys, sill\u00c3\u00a4 energiankulutus on suurta, eik\u00c3\u00a4 treeneihin voi l\u00c3\u00a4hte\u00c3\u00a4 tyhj\u00c3\u00a4ll\u00c3\u00a4 vatsalla. Treenin j\u00c3\u00a4lkeinen palauttava v\u00c3\u00a4lipala [&hellip;]<!-- AddThis Advanced Settings generic via filter on wp_trim_excerpt --><!-- AddThis Share Buttons generic via filter on wp_trim_excerpt --><\/p>\n","protected":false},"author":1339,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":""},"categories":[38,1],"tags":[],"_links":{"self":[{"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=\/wp\/v2\/posts\/18102"}],"collection":[{"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=\/wp\/v2\/users\/1339"}],"replies":[{"embeddable":true,"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18102"}],"version-history":[{"count":1,"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=\/wp\/v2\/posts\/18102\/revisions"}],"predecessor-version":[{"id":18103,"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=\/wp\/v2\/posts\/18102\/revisions\/18103"}],"wp:attachment":[{"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yesterday.squash.fi\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}