How do you know about food? Do you know what foods are good for your body? Know what foods can be used when your body is not in good condition? Believe that the contents of such an aspect are not very well understood, in fact, in the diet. On the one hand, it's very elaborate, but you don't know what it is. Now we're going to introduce the contents of such an aspect. What should we know about food?
1, eggs
Recommendation: Eat 3-7 eggs per week, each containing approximately 74 calories
Nutritionist Elizabeth Ward said that people should eat 1 egg every day. Eggs are rich in amino acids necessary for growth of the body's muscles and complex vitamins, choline, which enhance memory. Eggs are one of the richest and most reliable sources of choline. Ward said: "The eggs contain almost all the nutrients needed for muscle growth."
2, dairy products
Suggestions: Drink milk or dairy products three times a day, 118 units per 225 grams of milk
You may already know the importance of milk and other dairy products for your health, but you may not know that refusing to eat dairy products can make your body “angryâ€. Mike Zemmer, director of the Nutrition Research Institute at Tennessee State University, explained that if you don't consume dairy products, your body releases a hormone that keeps proteins in the body while also retaining fat. Taking into account the calories of milk, you should probably drink it one cup at a time, instead of “sweeping†one gallon and one gallon. Zemel said: “The ingredients in dairy products can speed up the body's system of burning fat to reduce fat accumulation.†Although there are many protein products that substitute dairy products on the market, milk is always the most beneficial nutrient source.
3, turkey breast
Recommendation: Take 3 turkey breasts per week, each intake of 85 grams containing 72 units of calories.
Every 30 grams of peeled turkey breast contains 7 grams of protein, which can effectively promote muscle growth. Turkey meat is also rich in vitamin B, zinc (which promotes cell growth) and selenium, an "anti-cancer element." Elizabeth Ward, a nutritionist in Massachusetts, said: “Turkey is rich in amino acids, but almost no saturated fat, which is very healthy. Turkey is rich in protein is also easy to produce a sense of satiety, thus avoiding the possibility of overeating. ."
4, olive oil
Recommendation: Ingest two tablespoons of olive oil per day, each spoon containing 119 units of calories
Olive oil is rich in monounsaturated fatty acids that are beneficial to the human body and is especially important for protecting the heart. Researchers have found that monounsaturated fatty acids are effective in reducing the risk of heart disease compared with saturated fatty acids. However, this is not the only benefit of olive oil. The American authoritative magazine Nature says olive oil contains anti-inflammatory protein components, which means it can help relieve pain and swelling like anti-inflammatory drugs such as ibuprofen. Olive oil can be used as a cooking oil and salad seasoning, add a spoonful of olive oil a day in the recipe, your intake of protein is very impressive.
5, Kariya (Quinaud aunt)
Suggestions: Eat 2-3 times per week, 318 units per 114 grams of calories
You may not be familiar with this kind of grain growing in the Andes, but it is very important. There is a soft, faint scent in Silicon Valley, which makes people who complain that whole grains are tasteless like it. The most important thing is that the protein contained in the cereal is higher than any other cereal and is called "king of cereal protein". Professor Christopher Moore, a nutrition professor at Louisiana University, added: "Sermonium is also rich in cellulose and vitamin B."
6, black beans
Suggestions: eat 2 times a week, 225 units per 225 grams of heat
Although black beans are small in size, they are more energetic and do not feel hungry for longer than other foods. There are two reasons for this: First, black beans are rich in cellulose, they fill your stomach more effectively and produce a sense of satiety. Second, black beans contain a very complex structure of carbohydrates, which when converted into energy in the body Will allow you to maintain a full day of energy. Like meat foods, black beans also contain a lot of protein, but there is no saturated fat that is ubiquitous in meat. Jennifer Busquet, PhD, of nutrition at Chicago, said: “Nutritionists recognize that a variety of legumes contain more protein.†Why do experts favor “black beans� The answer is simple: Black beans contain more cellulose than other beans.
7, sweet potatoes
Suggestion: Eat once a week for 100 units of calories
120 grams of sweet potato can meet our daily needs of β-carotene, but also rich in iron, vitamin C and E. These elements can all help the body to resist various types of cell damage, especially for athletes trained in extreme environments (plateau, cold, heat and pollution). According to Dr. Jim Müller, a sports nutritionist, sweet potatoes are the best food for muscle recovery after high-intensity training. Cooking sweet potatoes is not just about baking, steaming, or adding sauce. You can also try salads, add some chili, or make salads. You can also slice sweet potatoes and slice them in burgers or loafs. It is also a good idea to bake them in the oven.
Do you value your life, do you value your health? Then you must understand that such foods will play a role, do not let the effects of such foods waste, good things should be good use, and diet is no exception.
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