We all know that diet and exercise is the most effective way to achieve an ideal body, but every day is busy with work, and it is not easy to just take time out to exercise. If you eat casually, it will make the exercise effect fall short. of!
You need to eat enough protein after exercise, so that the body can provide materials to repair muscle tissue, but the calories throughout the day still need to be controlled. At this time, in order to meet the needs of calorie control, protein and carbohydrate supplementation, the best way is to Reduce the amount of fat in food and choose low-fat, high-protein ingredients.
Beans and soy products are both plant-based protein sources. In addition to being lower in saturated fat, they contain no cholesterol. Instead, they are replaced by unsaturated fatty acids and plant sterols that help prevent cardiovascular disease. They not only provide many protein nutrients , and also helps in physical health. In addition, tofu and dried bean curd can also provide calcium nutrients, which can help muscle contraction and improve the performance of sports and training!
Fish and seafood are also protein sources rich in unsaturated fatty acids. The texture and taste of different seafood ingredients are different. There are many changes in cooking, and they have "umami" in themselves, so there is no need for too much seasoning. , has the effect of promoting appetite.
What's more worth mentioning is that seafood is rich in vitamin B12, and clams are among the top ingredients in all foods. 10 capsules have 30 mg of vitamin B12, which is nearly 13 times the recommended daily intake. Synthesis of red blood cells, preventing anemia, and improving the health of the nervous system.
Chicken loin and chicken breast can be said to be the meat with the highest CP value among all protein source ingredients. They are very high in protein and very low in fat. They are very suitable for those who are calculating protein intake. Chicken is high in nicotine (one of the B vitamins), which helps the body to metabolize energy normally, and is also good for the health of the skin, digestive system, and nervous system.
The hind leg of pig is the most frequently exercised and powerful part of the pig, so the pork hind leg has less fat. If you choose lean meat, the fat content will be less; pork has a good vitamin B group It is not only a necessary nutrient for energy metabolism, but also an important element to maintain the operation of the nervous system.
Beef is the favorite of many young people. It can not only supplement protein to help muscle growth, but also has high iron and zinc content. Iron can help the normal synthesis of heme and maintain the oxygen transportation and utilization in the body. If you eat enough iron , not only will make people look ruddy, but also will not suffer from hypoxia during exercise, which will affect exercise time, and even cause discomfort; in addition, zinc also helps skin tissue protein synthesis, which can maintain skin elasticity.
Most of the fat in eggs is in the yolk. In fact, if you eat an egg, the fat content will not be too high (the fat content of an egg is about 4.5 grams), but if you want to purely supplement protein , If you don't want to increase the fat mass, protein is a great choice. Commercially available protein cubes that are not over-processed and seasoned are good ingredients. You can also refer to steamed eggs.The way to make protein dishes of various flavors at home is delicious and not burdensome.
◎ This article is excerpted from / "Increase muscle and reduce fat! Quick cooking before and after exercise” ◎ Image source/Dazhi Image/Shutterstock
Related Articles
No comments:
Post a Comment