1, beef nutritional value Beef is rich in protein, and its amino acid composition is closer to the needs of human body than pork, which can improve the disease resistance of human body, especially suitable for people who are recuperating after surgery and illness, such as supplementing blood loss and repairing tissues; At the same time, beef is also rich in sarcosine, protein, zinc, magnesium, iron, potassium and other trace elements, as well as vitamins B6 and B 12. Especially sarcosine and protein, are one of the indispensable components of muscle synthesis. Among them, each 100g of beef contains 20g of protein and more than 400 mg of trace elements such as zinc and potassium.
Taste and Cooking Whether you fry, boil, fry, steam, roast or other cooking methods, beef can achieve comprehensive taste and nutrition, so that you will not feel monotonous. No matter at home and abroad, especially in Europe and America, beef is one of the most important staple foods, which basically belongs to "no beef". According to research, this may also be one of the reasons why European and American races are relatively tall and strong.
2, the nutritional value of chicken breast chicken breast is the meat inside the chicken chest, shaped like a hat. The meat is tender, delicious and nutritious, which can nourish and strengthen the body. Contains the same fat as shrimp and crab. Chicken breast is the only meat that doesn't have to worry about being hurt by animal fat.
This is the part of chicken that contains a lot of protein, which is easily absorbed by human body and can quickly supplement the needs of human body. Chicken breast contains phospholipids which play an important role in human growth and development, and it is one of the important sources of fat and phospholipids in the dietary structure of China people. Although chicken breast is good, it is still a kind of muscle, and its nutritional value is roughly equivalent to that of chicken. Among them, every 100g of chicken contains 2 1.5g of protein, but the content of trace elements is extremely low and almost negligible.
There are some differences in taste, cooking and beef preparation. Chicken breast in muscle-building recipes is generally only used for cooking or frying, so as not to lose too much nutrition, so the taste is relatively simple, which is one of the reasons why most people like beef more than chicken.
Comparing the nutritional value of beef VS chicken breast, beef wins in trace elements; In terms of taste, beef wins by a big margin. Therefore, the result is self-evident.
2 The benefits of eating chicken to health: The protein content of chicken is the best among many meat products, and its digestibility is extremely high, so it is easy to be absorbed and utilized by human body. It is an excellent food for strengthening physical strength and supplementing muscle nutrition. But for bodybuilders, eating chicken should be selective. Try to eat more chicken breast with high protein, low fat and low cholesterol, and eat less chicken wings and legs with high cholesterol and fat.
Supplement iron to ensure basal metabolism. Chicken breast is not only low in fat and high in protein, but also contains a lot of iron. The lack of iron easily leads to the decline of metabolism. Whether you gain muscle or lose fat, chicken breast can be your faithful companion on the road to fitness.
How about eating beef to keep fit? 1. For reducing fat, protein, represented by beef, can help the recovery of muscle fiber, the main component of muscle tissue. Reasonable supplementation of protein can ensure the maximum maintenance of "lean body mass" in the process of reducing fat, and the proportion of "lean body mass" accounts for an important part of the influencing factors of basal metabolism (that is to say, while losing weight, increasing the proportion of lean body mass can effectively increase daily calorie consumption).
Protein foods such as beef can ensure a balanced diet and prevent malnutrition in the process of reducing fat. Insufficient intake of protein during fat reduction will lead to symptoms such as decreased immunity, fatigue, inattention, anemia, dull skin and even hair loss;
Lean beef, in particular, has the nutritional characteristics of "low calorie, high protein and low fat" and also contains L- carnitine, which is very beneficial to lose weight. Eating well, combined with healthy cooking methods and regular exercise, is of great benefit to reducing fat.
Second, for muscle building and strength training, 1, improve endurance.
Beef is rich in sarcosine. Sarsine is the source of muscle fuel, and effective supplementation of adenosine triphosphate can make fitness training last longer, which is very helpful for muscle growth and strength enhancement.
Step 2 help your body recover
The greater the demand for protein, the more vitamin B6 needs to be added in the diet. Adequate vitamin B6 in beef can promote the synthesis and metabolism of protein, improve the body's immunity and help the body recover after training.
3. Promote muscle growth
The contents of carnitine and sarcosine in beef are incomparable with chicken and fish. Carnitine mainly acts on the metabolism of fat and produces branched-chain amino acids. Fittimers, who has been practicing muscles for a long time, knows that branched-chain amino acids play an important role in muscle training.
4. Keep the shape of muscles
Beef is low in fat, but rich in linoleic acid. Linoleic acid, as an antioxidant, can effectively avoid muscle injury during training and maintain the perfect shape of muscle.
5. Strengthen muscles and training.
Beef is rich in alanine. Alanine is a sugar produced by protein in the diet. When the carbohydrate intake is insufficient, alanine can supply the energy needed by muscles to alleviate the deficiency and let you continue training.
The biggest advantage is that muscles can be liberated from the burden of supplying energy. There is also vitamin B 12, which can promote the metabolism of branched-chain amino acids and provide energy for muscles during high-intensity training.
4 diet precautions for fitness It is very important not to fry or cook. Fried food is cooked with a lot of fat, and the calories of fat are generally high. Take soybean oil as an example. Soybean oil is one of the most common edible oils. Its fat content is close to 65,438+000%, and it contains a small amount of vitamin E, but its calorie is high. Therefore, it should be avoided as far as possible when slimming. However, the cooking method of stir-frying is light and low in calories, and it can only be eaten by removing obvious fat and grease when losing weight.
Less oil, less salt and less seasoning, no matter whether you go out to eat or cook at home, you should try to do three less. Overcooking and foods rich in oil, salt and spices are not only bad for losing weight, but also increase the risk of chronic cardiovascular disease. Eating too much salt will accumulate a lot of sodium ions in the body, lock up water, and cause water and sodium retention and obesity. Eating too much greasy food will lead to excessive calorie intake, which will inevitably lead to obesity.
To increase the intake of protein, every cell in our body needs to be made of protein, especially muscles. Increasing the intake of protein is particularly important during the fitness period. High-protein supplement has many advantages, which can accelerate muscle recovery after exercise, reduce muscle loss, promote muscle growth and make us more tolerant to hunger. This is why dieters need adequate protein. How many eggs do we eat a day? It weighs about twice as much. For example, a man weighing 70kg should consume 140g of protein. Good sources of albumin are chicken breast, beef tendon, fish, shrimp and shellfish, eggs and milk beans.
Proper carbohydrates carbohydrates are the main source of energy for the body, and our brain, central nervous system and heart all rely mainly on carbohydrates as energy. Therefore, in order to maintain the normal function of the body, at least 1/4 of each meal should come from carbohydrate staple food. The staple food of fitness dieters can be sweet potatoes, various beans and coarse oatmeal, not white rice. Because these foods are rich in dietary fiber, they have a good effect on eliminating belly and are a good choice for people who lose weight in winter.
The reasonable distribution of three meals must attach importance to breakfast. Rich breakfast can reduce the desire to eat in the future and help us eat less snacks in disguise, so we can eat more breakfast. Evening is the time for the human stomach to adjust and rest. The calories we consume are not easily digested and easily converted into fat accumulation. So dinner should be moderate.
Rejecting sweets is something that needs to be avoided more than greasy sweets in the period of fitness and fat reduction. First of all, all kinds of hot drinks: milk tea, about 400 calories/100 grams; Coffee and milk tea, about 436 kcal/100g; Starbucks medium cup cream mocha 370 calories; Starbucks also drinks a glass of Frappuccino with 200~300 calories. Candy is a kind of food with high carbohydrate content, so it is not advisable to eat more when losing weight. As a daily condiment, white sugar has a carbohydrate content close to 100%, high calorie and almost no other nutrition. Its only function is to convert this energy into fat when it is not used. Control consumption when you lose weight.