Seven kinds of delicious food make women eat healthily and beautifully. Every woman wants to be slim and look beautiful. Besides necessary exercise, we should also pay attention to diet. Let's take a look at 7 kinds of delicious foods that make women eat healthily and beautifully.
Seven kinds of delicious food make women eat healthy and beautiful 1 healthy food in their daily life. How can a woman eat healthy and beautiful, eat a reasonable diet, and eat the following seven things that every woman must eat.
1 berries
Reason: An ounce of berries contains more protective plant antioxidants than any other food. Experts say: "These compounds can not only reduce your risk of illness, but also help you resist memory loss."
Dosage: Aim for a cup of any kind of fresh or frozen berries at least three times a week. Berry researchers recommend one cup a day. Berries can also help you lose weight because they are rich in fiber and will make you feel full. How to eat: throw it into salad and eat it one by one as a snack like healthy potato chips. Add them to yogurt, cereal and juice. Stir them into whatever you are baking.
2. Salmon
Reason: I know that salmon is the main source of omega33-3 33-3 fatty acids, which are unsaturated fatty acids and can resist heart disease, but do you realize that only 3 ounces of salmon can provide you with up to 170% of vitamin B 12 and more than 80% of vitamin D?
Dosage: the goal is twice a week (if tuna is used instead). How to eat: Roast or stew salmon with dill, and then throw it into spaghetti and salad. If you are a vegetarian, or you don't eat fish, you can use omega-3 fatty acids, that is, DHA, in the following places: silk plus omega-3 HA soy milk, organic milk with DHA, oh mom's nutritious wine, golden farm eggs, Rachel's evil and delicious yogurt.
Step 3: green vegetables
Reason: It is almost impossible to meet your nutritional needs without eating green leafy vegetables, from spinach and lettuce to cabbage and cabbage. They are rich in cellulose, vitamins C and K, folic acid (a vitamin B can protect the heart and memory and prevent birth defects), lutein (protect eyesight), and four important minerals: including calcium, magnesium, iron and potassium.
Dosage: twice a day, the darker the better. How to eat: Add arugula to sandwiches, leafy beets to lasagna, spinach to omelets, and any green vegetables to French fries, pasta and soup.
4. Whole grains
Reason: Compared with flour and rice, they contain more than 96% fiber, magnesium, zinc, chromium, vitamin E and B6. This nutritious food helps to prevent the same health problems, such as heart disease, cancer, diabetes, hypertension, and even obesity caused by refined grains.
Dosage: Ideally, all six kinds of daily grains you need should be whole grains, but the goal is at least three kinds. How to eat: Start your day with oatmeal or whole wheat cereal, eat 100% whole wheat bread and sandwiches, choose whole wheat paella and pasta, choose brown rice (fast food is better), whole wheat pretzels and even whole wheat tortillas.
Step 5: nuts
Reason: Nuts are an excellent source of protein, magnesium, vitamins B and E-loyal soldiers in the fight against heart disease and cancer. Yes, nuts are rich in fat and calories, but their fat is good for the heart. You won't get any benefits by replacing nuts with junk snacks.
Dosage: 5 handfuls at most per week (about 1/4 cups or about 15-20 almonds, cashews, walnuts or walnuts). How to eat: use salad instead of garlic to smear or bake nuts, mix them with paella and brown rice, script them into cereal and yogurt, decorate the fried dishes with them, and then serve.
6. Golden vegetables
Reason: Only one vegetable rich in cellulose and dark yellow and orange can supply five times of carotene, which is what you need every day, and can reduce the risk of cancer, resist colds and other infections, and protect your skin from the sun. Potassium in these vegetables can also synchronize your heart and lower your blood pressure.
Dosage: The target is 2.5 cups per day, which is equivalent to 1 sweet potato, 12 canned apricots or 1 cup butternut orange juice or carrot juice per day. How to eat: Try to eat some food quickly &; Cooking sweet potatoes with mood recipes
7.yogurt
Reason: Low-fat or fat-free pure yogurt is an excellent source of vitamins, protein and calcium. If there is a positive culture-healthy bacteria is considered as probiotics, it can crowd out the invasion of pathogenic bacteria.
Dosage: More than 4 cups per week. If it is the main source of your dairy products, how to eat it: reduce sugar and calories, and replace it with pure yogurt and fruit, especially berries, and some cereals. Or be more creative: mix vanilla and chopped mint into yogurt and a piece of fruit, use yogurt instead of sour cream to make sauce and salad dressing, spread yogurt and leek baked potatoes on the surface, thicken the sauce and make soup with yogurt.
Seven kinds of delicious food make women eat healthy and beautiful 2 1 and high-energy food-black beans.
Black beans are a kind of food that can make you energetic. Compared with other beans, black beans contain more cellulose, which can effectively fill your stomach, feel full and avoid eating too much carbohydrates. At the same time, black beans contain a complex carbohydrate, which will make you energetic all day when it is converted into energy in the body.
Suggestion: Drink black bean porridge twice a week for breakfast to make your body "High".
2, high-energy food-papaya
You know papaya can make women stand up, but it is also a good bodybuilding fruit. It is rich in potassium and can improve muscle contraction. Papain can promote the digestion of protein, improve the absorption, retention and muscle growth of protein. So papaya should have a place in the high protein diet.
Suggestion: Every time you eat protein, you should eat a small cup of papaya to achieve better muscle building effect.
3. High-energy food-onion
Raw onions can maintain your muscles. It can fight against harmful free radicals produced by intensive training. Excessive free radicals can cause muscle inflammation and make the nutrients in the muscle lose. When onion is ingested together with other nutrients that promote muscle growth, it will increase muscle's absorption of nutrients.
Suggestion: After strength training, you can eat raw onions in chicken sandwiches.
4, high-energy food-beef liver
You know, beef liver is one of the most nutritious foods. Contains creatine that can promote muscle growth; Carnitine promotes androgen secretion and fat metabolism; B vitamins participate in energy metabolism; Iron enhances myoglobin production. Beef liver contains less fat and calories than beef, and there is no carbohydrate.
5, high-energy food-white bread
The statement about white bread is very contradictory. On the one hand, it is digested and absorbed quickly, which increases the possibility of fat storage in the body. But on the other hand, it is beneficial for fitness enthusiasts who pursue muscle volume to consume and absorb quickly. Eating fast-consuming carbohydrates before and after training can prevent muscles from being broken down, especially when it is taken at the same time as protein. Eating a few pieces of white bread with skim cheese can create an internal environment conducive to muscle growth.
Suggestion: Eat two pieces of bread with cheese 30 minutes before fitness training, and eat 3 ~ 4 pieces of bread with jam and whey protein milkshake after training.