When the function of sugar can not meet the needs of human body, fat will be decomposed into sugar, so the supply of fat is also very important. However, we should not overdo it. Fatty acids can be divided into unsaturated fatty acids and saturated fatty acids. Among them, saturated fatty acids are bad for human body, and unsaturated fatty acids are good for human body. Therefore, as much as possible intake of unsaturated fatty acids is the standard of good health.
These peanuts and melon seeds are rich in zinc, fish and chicken are also rich in unsaturated fatty acids, while pork contains saturated fatty acids, so it is recommended to eat less. But if you really like it, you can boil it in water before eating it, so that saturated fatty acids can be converted into unsaturated fatty acids.
In addition, you should also ensure that you get enough protein every day. protein is an important nutrient for human skin. With enough protein, you can avoid enviing other people's skin. So you should eat a cup of whole milk and an egg every morning. No more than two eggs a day, and eat more fruits in summer. You can eat more bananas, lychees and longan. These foods are rich in nutrition and high in calories.
Question 2: What should be added before and after fitness exercise? I'm a fitness instructor,
0 1 .egg white 2+ a banana
02.3 slices of whole wheat bread+yogurt (skim milk)
03. Egg white 4+ 2 slices of whole wheat bread (recommended, more economical and easy to configure)
04. Chicken breast 150g+ whole wheat bread
Or, choose one at a time.
If you have any fitness questions, you can ask our coach to answer them.
Question 3: What should I eat before and after fitness and weight loss? 10. Haha, it's easy. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and loud voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bar and parallel bars (it is best to reach and exceed the basic training standards of high school physical education);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.
The above items also apply to gyms. But perseverance is the most important thing.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than two or three years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that beautiful girls and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 4: What should I eat before and after fitness? Before exercise: the best food combination
Low-fat yogurt, bananas
Skim milk and fruit
Chicken sandwich made of whole wheat bread
After the eggs are cooked, remove the yolk and serve with mashed potatoes.
Half a sweet potato, low-fat yogurt
Experts believe that after exercise, it is also important to supplement some food after breathing, heart rate and body temperature return to normal. After exercise, your body is like a sponge, and you need to get nutrition from food urgently to replenish energy and restore physical strength. At the same time, experts also suggest that it is best to eat some carbohydrates with a small amount of protein and a moderate amount of fat shortly after exercise. But we should try to eat less nuts and full-fat cheese, which are high in fat and calories.
After exercise: how to supplement
Whole wheat toast and one or two poached eggs.
Coarse grains with fried chicken and vegetables (try sweet peppers, zucchini and carrots)
Whole wheat cereal or oatmeal with skim milk and fruit (such as bananas)
Of course, the right food mix is not enough ―― it is also necessary to keep adequate water intake during exercise. Don't wait until you are thirsty to drink water, but always replenish water. Fitness instructors in clubs generally require customers to drink at least 450ml of water two hours before exercise, and drink15-20min during exercise175-350ml.
Usually, you should eat more vegetables and fruits in your diet, and there are some miscellaneous grains, such as sesame, soybean and brown rice in protein. ......
Eat some meat at the same time, preferably fish.
Question 5: What do you eat for exercise in the morning? The best exercise time for fitness is from 3 pm to 7 pm. I've never heard of anyone practicing so many instruments in the morning. Under normal circumstances, it is best to exercise for more than an hour after meals. It is not easy to do it according to your time. Or you can practice on an empty stomach and eat in half an hour. It doesn't matter what you eat, mainly bread, egg white, potatoes, bananas, beef and chicken. ...
Question 6: What is better to eat before and after fitness? People get fat because they can't fully absorb a lot of nutrients in a short time, and the excess will be converted into fat and stored. After exercise, the body has already consumed a lot. At this time, it needs to be supplemented in time, otherwise it will cause unnecessary burden to the body and affect health.
After exercise, muscle fibers will grow under the action of * * * *. At this time, it is necessary to supplement protein. It is best to eat bean products, such as tofu, or you can eat professional protein powder directly. The best cooking method is boiling in water, without oil, fat or too much polysaccharide, which can not only supplement the necessary nutrition, but also will not affect the weight loss effect.
In addition, if you really want to lose weight, exercise is only one aspect, and you have to adjust your diet. Eat less high-calorie, high-sugar, high-fat foods and take a walk after meals. Don't sit or lie down at once.
Question 7: What do you eat before going to the gym to lose weight? 1-2 bananas can prevent hypoglycemia caused by exercise. .
The carbohydrate content of banana ripe fruit is as high as 22%, mainly sugar; Rich in potassium, vitamins A and C, low in protein and fat. The water content is 75%.
When exercising, you should not eat too much. The main purpose of eating bananas halfway is to make up for the rapid loss of energy in the body. Football and tennis players like to eat bananas before the game, which is helpful for improvisation. From the point of view of nutrition, banana sugar can be quickly converted into glucose, which is immediately absorbed by the human body and is a rapid energy source.
Bananas are high-potassium foods, and potassium ions can enhance muscle strength and endurance, so they are especially loved by athletes.
Don't eat too much before exercise. If you eat too much, your stomach will swell and your stomach will hurt when you run.
Bananas are also effective for insomnia or emotional stress, because protein contained in bananas contains amino acids, which has the effect of calming the nerves.
Half an hour after exercise is the prime time to supplement protein. Eggs and milk are good choices.
Question 8: What nutrients do you need to eat for fitness? 1, many professional bodybuilders at home and abroad, breakfast, 10-20 boiled egg white, not yellow. 2. Eat 5-6 meals a day. 3, cucumbers, persimmons, fruits, eat by the catty. Chicken breast, or lean beef, is eaten by the catty. Cook it without seasoning, dipping sauce or salt. You can also eat it roasted. 4, vitamins, B family, prevention and treatment of neuritis, beriberi, etc. 5, non-professional, these, enough, I have been playing for several years, have never eaten, protein powder, creatine and the like, the effect is also very good, muscle, can achieve the effect of "magic axe". 6, fat, can only be reduced through exercise, taking medicine can not be reduced.
Question 9: What is the most important diet to eat before fitness? The diet should be healthy and reasonable, you can't overeat just because you want to gain weight, and you should pay attention to eating more high-calorie foods. The so-called calories are fat, carbohydrates, food and protein. As long as you eat more calories every day, you can gain weight. The proportion of calories: fat >; Carbohydrates and substances >; Protein. Carbohydrate is the main energy consumed by the human body, so it is a healthy standard to have enough carbohydrates and substances into the body every day. Generally speaking, honey is better. Potatoes and sweet potatoes are not only nutritious, but also high in starch. It is recommended that people who gain weight eat more.
When the function of sugar can not meet the needs of human body, fat will be decomposed into sugar, so the supply of fat is also very important. However, we should not overdo it. Fatty acids can be divided into unsaturated fatty acids and saturated fatty acids. Among them, saturated fatty acids are bad for human body, and unsaturated fatty acids are good for human body. Therefore, as much as possible intake of unsaturated fatty acids is the standard of good health.
These peanuts and melon seeds are rich in zinc, fish and chicken are also rich in unsaturated fatty acids, while pork contains saturated fatty acids, so it is recommended to eat less. But if you really like it, you can boil it in water before eating it, so that saturated fatty acids can be converted into unsaturated fatty acids.
In addition, you should also ensure that you get enough protein every day. protein is an important nutrient for human skin. With enough protein, you can avoid enviing other people's skin. So you should eat a cup of whole milk and an egg every morning. No more than two eggs a day, and eat more fruits in summer. You can eat more bananas, lychees and longan. These foods are rich in nutrition and high in calories.
Question 10: What should be added before and after fitness exercise? I'm a fitness instructor,
0 1 .egg white 2+ a banana
02.3 slices of whole wheat bread+yogurt (skim milk)
03. Egg white 4+ 2 slices of whole wheat bread (recommended, more economical and easy to configure)
04. Chicken breast 150g+ whole wheat bread
Or, choose one at a time.
If you have any fitness questions, you can ask our coach to answer them.