Difficulty: pier cutting (primary)
Time: 10 minutes or so
List of ingredients
One Flammulina velutipes, half a watermelon, one tomato, one egg, two cloves of garlic, proper amount of soy sauce and half a spoonful of white vinegar.
Cooking steps
1/5
Cut garlic into mud
2/5
Pour in soy sauce and white vinegar and stir well.
3/5
Blanched bean skin, Flammulina velutipes, shredded watermelon and tomatoes taste better raw and sliced.
4/5
Pour in the garlic paste and mix in the sauce.
Last gear
end product
skill
Eating an egg yolk a day is not suitable for eating more. But you can get more protein from eggs.
Have three meals a day in the first month. I'm tired of doing it
Fitness meals must take health as the first premise, and it is also important to minimize the ingredients of long meat! There are several small recipes for fitness meals, which are often used at home and are easy to make.
Family Fitness Package 1: Shrimp Meal with Vegetable Salad
Ingredients: lettuce, tomato, cucumber, carrot, bitter chrysanthemum, an egg, lemon slices and five prawns.
Because you also need to consume a lot of energy in the process of fitness, you must keep up with the necessary nutrition. Vegetables can supplement necessary vitamins and minerals in time. Shrimp is a high protein and oily ingredient, so it is very healthy to eat. There is also the fact that the human body itself is alkaline. Just eat some lemons and use acid to balance the acid-base balance of the body!
Tip: Although it is a vegetable salad, it is best not to add salad dressing. After all, salad dressing contains too many calories, otherwise the fitness will fall short!
Family Fitness Package 2: Purple Potato, Corn and Broccoli
Ingredients: purple potato, corn, broccoli, one egg, five chopped jiaozi.
To be clear, fitness is not to starve yourself, but to make your energy intake more reasonable and more conducive to fitness. It is not to reject the temptation of various foods, but to make the collocation of these foods more reasonable and moderate. Purple potato contains dietary fiber, which can better promote gastrointestinal peristalsis, facilitate digestion and absorption, and make the body in a better state. Eggs can be supplemented with appropriate amount of protein, and cutting jiaozi can be supplemented with some sugar and a little oil. Broccoli can also supplement vitamins and relieve the greasy feeling in the mouth, so as to avoid eating cut jiaozi and eggs too greasy.
Family Fitness Package 3: Chicken Bean Meal
Ingredients: chicken, tomatoes, green beans, broccoli, black fungus.
It is necessary to supplement some meat in the process of fitness. Try not to eat so much fat, or even not at all. Chicken is a good choice, especially chicken breast, which can supplement protein and contains no fat. Because there is a lot of exercise in the process of fitness, the lungs need to have good recovery function. Auricularia auricula has the function of moistening the lungs, and beans contain a variety of minerals, which makes the metabolism of the human body smoother.
In fact, it is very simple to cook a fitness meal at home. Try to avoid oil and salt and foods that are too irritating, and relieve common dishes with comprehensive nutrition, so that you can keep a good figure!
Fitness recipe materials
Chicken breast 100g broccoli 100g shrimp 100g fungus 50g banana 50g mushroom 50g.
Practice of Fitness Menu
Step 1
The method is simple. Cut chicken pieces, broccoli, fungus and mushrooms into appropriate sizes, and remove the head of fresh shrimp. Fish the above materials in boiling water until cooked, add salt, soy sauce, chicken essence and minced garlic and stir well.
Second step
Loading plates, this is purely for the sake of looking good. Separate all kinds of dishes (bananas are not suitable for fishing, so they are open at this time), put them around the plate, sprinkle with sesame oil, and finally decorate with some coriander.
Want to keep fit or gain muscle, how to eat healthily? First of all, you should know which ingredients are good for fitness and which should be eaten less or not.
What should I eat if I want to keep fit and gain muscle?
The daily nutrition distribution of bodybuilders is mainly based on protein, cereal, fiber and other sugars, with high-quality fat. Now let's introduce which foods contain these three nutrients and are low in calories, so you can put them on your plate with peace of mind. The main principle of choosing ingredients is that you can choose natural foods close to the prototype and avoid foods with too much heavy oil, heavy salt and seasoning.
Protein, who has long muscles, eats these
Protein content value is100g.
Don't touch these, protein.
Tender meats such as ham, bacon, hot dogs and sausages have many additives and usually contain preservatives, so it is not recommended to eat them. In addition, although chicken has a good protein, it will produce saturated fatty acids when fried. It is not recommended to eat it often, because it is high in calories and affects health.
This is sugar to replenish energy.
The value is the sugar content per 100g food.
Watch out for dangerous sugar.
Sugar is an important energy source for the body, but we often eat it wrong. In fact, many sugars are processed in multiple ways, such as bread, pizza, cakes, delicate biscuits and so on. Eating them will make blood sugar rise rapidly, leading to weight gain. It is best to eat more natural foods rich in cellulose and add some powdered sugar. This will contribute to fitness and muscle building.
What oils are good for fitness?
The value is the amount of oil per100g of food.
The following fats are not good for fitness.
Fat is as important to fitness as protein, but if you eat too much, it will not only make you fat, but also cause a great burden to your body. In particular, avoid fried things, such as salted chicken and French fries or food, such as cakes and margarine. The trans fats contained in these foods will affect the fitness exercise.
Choose good oil, protein, sugar, vegetables, etc. You can make healthy dishes.
First of all, do you need to learn something about nutrition? Because in the state of fitness, the body's demand for protein and various nutrients is different from that of the general population, so you should pay special attention!
Secondly, do you need to learn some cooking knowledge, such as some cooking techniques, such as boiling, steaming, frying or frying, which need you to explore slowly.
Finally, you need to consult a professional dietitian and doctor. They will make a scientific measurement of your body and see how your diet and cooking methods affect your body. Are you undernourished or overeating? You need some professional advice.
A piece of chicken breast of about 200g is washed and cut into pieces. Add cooking wine, chicken essence, light soy sauce, oyster sauce, salt and olive oil, and marinate for 0/5 to half an hour. Broccoli150g, tomato washed with baking soda15min. First of all, half a corn, fist-sized purple potato, and a small bowl of whole grain rice are the staple foods. Second, stir-fry or fry the prepared chicken breast. Third, blanch broccoli, stir-fry olive oil, salt and minced garlic, and slice the fourth tomato raw. A delicious fat-reducing and slimming fitness meal is finished.
I just posted a video tutorial today. Oh, no oil. Very suitable for people who want to keep fit and lose weight.
Fitness meals should first pay attention to these requirements:
1. Nutritional diversity
Every meal should contain protein vegetables as much as possible. The main foods include fruits and vegetables and protein.
Step 2 eat lightly
Don't eat spicy and sweet food. Cook and steam barbecue or fried food.
3. The heat should be evenly distributed.
Keep a good record of your calories every day, and don't be a vegetarian, which is equal to white fitness.
First, calculate the daily calories needed by an adult. Then, according to food, whole grains in pyramid principles are essential. I will choose red bean barley porridge with millet medlar porridge or cereal porridge as the main food, with boiled protein, chicken, fish and vegetables as the side dishes. Ensure at least three kinds of fruits every day.