More about physical training and exercise (click below? ) △△△△△△ Basic elements of physical training and forging prescription △△△△ Method without mechanical wrist strength △△△ Scientific method for girls to grow taller △△△△△△ Correct diet method for girls △△△△△△ The best way for bodybuilders to eat chicken breast is 65438+.
Ingredients: avocado 1, chicken breast 1, 6 cherry tomatoes, half yellow pepper, 2 purple cabbage, a little black pepper, apple vinegar 10ml, 5ml lemon juice, and salt10ml.
Practice: Wash the chicken breast, use a kitchen paper towel to absorb water, and apply a little salt and black pepper on the surface for a while. Put a little olive oil in a non-stick pan, add chicken breast, fry over low heat until both sides are golden, add a little water, cover and cook for 5 minutes. When the chicken is cooked until the soup is dry, take it out and cool it, and cut it into small pieces. Cut avocado, removing core and peel, slicing pulp, cleaning cherry tomato and cutting it in half, cutting yellow pepper into strips, and shredding purple cabbage; Put chicken breast, avocado, cherry tomato, yellow pepper and purple cabbage in a bowl, add lemon juice, apple vinegar, black pepper, salt and olive oil and mix well.
2, broccoli chicken breast paste
Ingredients: boneless and skinless chicken breast, chicken soup, salt, pepper, milk, flour, water, raw quinoa, bacon, Gruyere cheese and broccoli.
Practice: add chicken soup and half a cup of milk to a small pot and boil it at low temperature to make it a smooth cream sauce; Add water, minced bacon and Chenopodium into a large bowl, stir, slice chicken breast, put it on a baking tray, sprinkle with seasoning and bake for 30 minutes; Blanch the broccoli and simmer it with the chicken until the sauce thickens.
3, vegetable chicken breast pills
Ingredients: 200g chicken breast, half carrot (medium size), a little coriander, salt, black pepper, cooking wine, starch and cooking oil.
Practice: Marinate the chicken breast, cut the marinated chicken breast into pieces, cut carrots into large pieces, cut parsley into sections, and put it into a meat grinder to stir it into a paste. Add a little salt or oil to taste, and stir the chicken paste in one direction (always clockwise or counterclockwise as in jiaozi). Boil water in the pot and scald it into pills. Dip in sauce or cook soup. The excess can be frozen and eaten next time.
4.roasted chicken breast with rosemary and black pepper
Ingredients: chicken breast, olive oil, rosemary, black pepper, salt, lemon juice.
Practice: the chicken breast is marinated with rosemary and black pepper, sealed and marinated in the refrigerator for one night; Pour some olive oil into the frying pan and add the chicken breast when the oil is hot. The meat will be a little sticky when it is just cooked. Don't turn it over at this time. It won't stick naturally after about ten seconds. Fry on both sides for about 30 seconds; Preheat the oven for 5 minutes at 180 degrees in advance, put the fried chicken breast on the baking tray, and pour olive oil into the pan. If there is an enamel cast iron pot, put it in the oven with the pot. Oven temperature 170 degrees, baking time 15 to 20 minutes; Take out the roasted chicken breast and slice it. Before serving, pour a few drops of freshly squeezed lemon juice and sprinkle some fine salt.
Taboo food after fitness 1, raw and cold vegetables
After fitness, unprocessed raw and cold vegetables are not suitable. Carrots, celery, peppers and broccoli may be healthy low-fat foods, but they are not suitable for eating after exercise because these foods are not enough to supplement energy to maintain a healthy metabolic rate. But if you must eat vegetables, you can add sauces such as yogurt, nut butter or hummus to make salad, but you can't use cream.
2, high-fat fast food
Potato chips, French fries, hamburgers, hot dogs and cornflakes may fill your hungry stomach quickly, but eating them after fitness is equivalent to wasting the previous exercise effect. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the fat stored in the body.
3. Salty snacks
Snacks with excessive salt, such as potato chips or pretzels, will reduce the body's potassium content, leading to slower recovery. Potassium, a mineral, plays an important role in cell activities, which is more important than sodium in salt. Because of exercise and sweating, the body loses a lot of electrolytes, so it is not advisable to take too much potassium because of eating foods with too much salt.
4.bacon barbecue
It's okay to eat barbecue in moderation, but it's only suitable for breakfast and reserve calories for the next day's activities. Not suitable after exercise. Because barbecue is not easy to digest, it will hinder the metabolism after exercise. Therefore, eggs and other foods should be the first choice to supplement protein.
5. Pizza
Pizza contains too much oil, especially sausages and other fillings, so it is not suitable for eating after exercise. Eating a small piece can offset an exercise. If you have to eat pasta, you can choose whole wheat bread, cheese and so on.
Benefits of fitness 1. Exercise can enhance heart and lung function.
Are you out of breath because you buy food or do housework? Don't just give up. Regular exercise will make you breathe more freely. Exercise delivers oxygen and nutrition to the tissues of your body. In fact, regular exercise will help the blood circulation of the whole cardiovascular system, heart and blood vessels in the body run more effectively. This will have a great effect? Of course! When the functions of the heart and lungs are brought into play more effectively, you will have more energy to do what you like.
Second, exercise can fight against chronic diseases.
Worried about a heart attack? Want to avoid osteoporosis? Regular exercise may help you. Regular exercise can help you prevent or control high blood pressure. Your cholesterol level will also benefit from this. Regular exercise, high density lipoprotein or something? Is it useful? Cholesterol will rise, while low density lipoprotein (LDL) or? Harmful? Cholesterol will drop. By reducing the accumulation of plaque in arteries, this? Combination boxing attack? It will make the blood flow smoother. In addition, regular exercise also helps to prevent type 2 diabetes, osteoporosis and some types of cancer.
Third, exercise is a breathless but happy thing.
Thinking about what to do on Saturday afternoon? Looking for sports suitable for the whole family? Then go to exercise! There is no need to treat exercise as a chore. You can take ballroom dancing lessons. Go rock climbing or hiking. Let your children play on the swing or climb the three-dimensional lattice iron frame with them. You can plan a community football match or a touch football match. Find out your favorite sport and do it. If you are bored, try something new. Exercise, it will be good!
Click the next page for details >>& gt Common fitness equipment.