Whether it is running to lose weight, or other sports to lose weight, while swiftly practicing, if you eat science and reasonable, will make your weight loss plan more effective. The so-called "three-point training, seven points to eat", what to eat after exercise? Below is a selection of 10 natural good foods that speed up metabolism during running.
1, brown rice
Brown rice refers to whole grains that are retained except for the outer shell. Brown rice contains a lot of cellulose, which has the function of lowering cholesterol, improving gastrointestinal function and accelerating metabolism. Brown rice has a much lower glycemic index than white rice, and it has a better satiety, which helps control caloric intake and thus helps to lose weight. Brown rice is rich in 8 kinds of amino acids, 16 kinds of minerals and 21 kinds of vitamins. It is a complete, comprehensive and natural nutritious food.
Compared with whole wheat, the protein content of brown rice is not much, but the protein quality is better, mainly rice protein, amino acid composition is relatively complete, the body is easy to digest and absorb, but the lysine content is less, contains more fat And carbohydrates can provide a lot of calories to the body in a short time.
2. Apple
Apple is the closest thing to perfection in the nutritional value of vegetables and fruits. Scientists and physicians call apples "a full range of healthy fruits." Apples are rich in pectin, cellulose and vitamin C, which can prevent the intestinal absorption of low density cholesterol and have a very good lipid-lowering effect. The glial and trace elements in apples can keep blood sugar stable. Vitamin C helps maintain the concentration of red blood cells and stimulates the regeneration of antibodies and white blood cells, thereby enhancing the body's resistance to disease.
Apple contains phosphorus and iron and other elements, easily absorbed by the intestinal wall, there is Bunaoyangxue, Ning God sleep. Clinical use proves that mentally suppressed patients have a good mood after sniffing the aroma of the apple. The spirit is relaxed and the sense of depression disappears. The experiment also proved that insomnia patients sniff apple scent before going to sleep, enabling people to sleep faster and quietly.
3, celery
The protein content of celery is twice as high as that of ordinary fruits and vegetables, and the iron content is 20 times that of tomato. However, the calorie content of celery is very low, so you can avoid the fear of eating and gaining weight. Celery contains substances that promote fat consumption and are rich in crude fiber, which reduces the absorption of fat and cholesterol and is beneficial to weight loss. Celery contains a lot of calcium and potassium, which can regulate body fluid balance. It also contains anti-arthritis substances that are especially beneficial to regular exercisers.
Not only that, the high fibres in celery produce a substance called lignin or enteric fat through intestinal digestion. This kind of substance is an antioxidant that can inhibit carcinogenic substances produced by bacteria in the intestine at high concentrations. It can also speed up the operation time of feces in the intestines, reduce the contact between carcinogens and colonic mucosa, and achieve the purpose of preventing colon cancer.
4, broccoli
Broccoli has a water content of more than 90%, and the calories are very low. For dieters, broccoli can fill the stomach, but it will not gain weight. Broccoli's nutritional content is very comprehensive, with protein, carbohydrates, fats, minerals, carotene, etc., and the content is high. According to the analysis, every gram of broccoli contains 3.5 to 4.5 grams of protein, which is three times that of cauliflower and four times that of tomatoes. Broccoli is a high-fiber plant that can effectively reduce the absorption of glucose in the digestive system and has the function of reducing blood sugar and controlling diabetes.
In addition, the West blue flower also enhance the body's immune function, cauliflower's vitamin C content is extremely high, is conducive to human growth and development, and more importantly, can improve the body's immune function, promote liver detoxification, enhance people's physique, increase resistance to disease.
Asparagus
Asparagus contains more protein, carbohydrates, vitamins and trace elements than ordinary vegetables, but also has a high protein content and low carbohydrates and calories. Asparagus is a natural dietary fiber that helps digestion and is beneficial to people with high levels of obesity and obesity. Asparagus can promote normal cell growth and has anti-cancer effects. The International Association of Cancer Patients Research Association believes that asparagus has special benefits for the prevention and treatment of bladder cancer, lung cancer, and skin cancer. Asparagus has the characteristics of low sugar, low fat, high cellulose and high vitamins mentioned above, and is consistent with the standard of health food proposed by modern nutrition.
6, milk
Milk contains high-quality protein and contains all the amino acids the body needs, which is unmatched by other foods. The proportion of protein and calories in milk is very reasonable, so that we can guarantee that it will not consume "pure calories" and it will not be too problematic for people to lose weight. The calcium in milk is easily absorbed, and the proportion of trace elements such as phosphorus, potassium and magnesium is also very reasonable. Milk is rich in lactose, which promotes the absorption of calcium.
It has also been reported that the content of choline in yogurt is particularly high, which can regulate the concentration of cholesterol in the body. At the same time, because it contains orotic acid, it can inhibit the production of cholesterol in the liver and reduce the attachment of cholesterol to blood vessel walls. The total cholesterol in the blood decreases. Therefore, people who suffer from cardiovascular diseases have great benefits in taking sour milk.
7, boiled eggs
The nutrients contained in eggs are second only to breast milk for the human body. Eggs contain almost all nutrients the body needs, such as protein, fat, lecithin, yolk, vitamins and calcium, iron, magnesium and other trace elements, known as the "ideal nutrition library." Research shows that every 100 grams of eggs contains 14.7 grams of protein and is very similar to the protein composition of the human body. The rate of absorption is as high as 98%. And the calorie of the egg is very low, the calorie of an egg is only equal to half an apple or a half cup of milk, so the person that loses weight can also be assured to eat.
Eggs also have other important micro-nutrients, such as potassium, sodium, especially iron in the egg yolks up to 7 mg/100 g; phosphorus in eggs is very rich, but calcium is relatively insufficient, so the consumption of milk and eggs can be Complementary nutrition. Vitamins A and B are also abundant in eggs.
8, chicken breast
Chicken breast protein content is high, and easily absorbed by the body to use, containing phospholipids have an important role in human growth and development, is an important source of Chinese dietary structure of phospholipids. Chicken breasts have the effect of warming Qi, filling deficiency with essence, strengthening the spleen and stomach, activating blood circulation, and strengthening bones and bones.
Chicken breast also contains fat equivalent to shrimp, Crab, etc. Chicken breast is the only meat that is harmful to the body without worrying about excessive intake of animal fat. At the same time, chicken breast is one of the highest protein content of meat, high protein, low fat characteristics make chicken breast easily absorbed by the body. Chicken breast contains a large amount of unsaturated fatty acids and iron, which can reduce the body's low-density cholesterol and increase metabolism. But be careful when peeling. Moreover, the imidazole dipeptide rich in chicken breast has the effect of improving memory function.
9, beef
The nutritional value of beef is second only to rabbit meat, and its fat and cholesterol content is much lower than that of pork. Therefore, it is particularly suitable for people who lose weight to eat in moderation. The high content of sarcosine in beef is particularly effective for increasing strength, and sarcosine is the source of energy for muscles, thus making the training more durable. Beef is rich in protein, amino acid composition is closer to human needs than other meats, and is particularly suitable for muscle tissue repair after training.
Moreover, the levels of carnitine and sarcosine in chicken and Fish are very low, but beef is very high. Carnitine is mainly used to support the metabolism of fat and produce branched-chain amino acids. It is an amino acid that plays an important role in body building muscle growth.
10, salmon
Among all the fish, salmon has the highest Omega-3 content, containing about 2.7 grams per 100 grams, and is regarded as the healthiest fish in the world. Omega-3 fatty acids can effectively increase high-density lipoprotein cholesterol, lower blood lipids and low-density lipoprotein cholesterol, and can also play a role in weight control. The golden ratio of vitamins and polyunsaturated fatty acids in food is 0.4 or higher, while the ratio of salmon is as high as 0.73, which has a reputation as a treasure in water.
Moreover, salmon also contains a substance called astaxanthin, which is a very powerful antioxidant. The omega-3 fatty acids it contains are also essential for the brain, retina, and nervous system. They have the effect of enhancing brain function, preventing Alzheimer's disease, and preventing vision loss.
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