For fitness enthusiasts, egg white is absolutely very good. Protein food is second only to seafood protein, but it is also very particular about the intake during exercise. First of all, it is best not to exceed one egg white every day. For ordinary fitness enthusiasts, 6-8 eggs are enough. 2-3 Breakfast 65438+ 0 hours before exercise and 2 hours after exercise. In addition, it is recommended to use it with fruits, vegetables and carbohydrates for better absorption.
Question 2: How many egg whites can I eat every day for fitness? How to scientifically get the 30 points of Qiao Wei, the world bodybuilder? Fred said: "For bodybuilders, it is better to eat more protein than to eat less protein by mistake." However, our current economic conditions absolutely do not allow us to eat more wrongly, but should take it scientifically. For example, if you spend 8 yuan on nutrition every day, you should use 2 yuan before training and 6 yuan after training, because carbohydrates are far cheaper than protein, which can save some carbohydrates and protein.
As we all know, eating less and eating more meals is beneficial to human health, especially for bodybuilders. If you eat too much at one meal, it will increase the burden on your stomach and intestines, which is not conducive to the absorption of nutrients. For bodybuilders, the reasonable number of meals per day should be 5-6. Based on years of practice, the author has explored a set of nutritional recipes suitable for amateur bodybuilders.
Meal frequency, meal time and meal content
The first meal at 7: 00 am 1 cup of milk, 2-3 eggs, a piece of bread and a kind of fruit.
The second meal is at 9: 30 am, with 2 eggs (boiled water or milk) and a fruit.
The third meal is 12:00 noon, rice or pasta, vegetables, an animal protein (the amount is self-determined).
The fourth meal is a piece of bread, potatoes and fruit at 2 pm.
The fifth meal is at 6 pm, with rice, potatoes or pasta, meat or eggs or fish and vegetables (the quantity is self-determined).
A glass of milk or 1-2 eggs and a glass of orange juice at 8 o'clock in the evening of the sixth meal.
(2:00-6:00 pm is the best time)
Everyone's training level and absorption capacity are different, so the muscle growth rate is different, so it is best to make your own diet plan according to the specific situation and economic conditions. It should be pointed out that the intensity and density of training should also change with the change of nutrition to keep the balance between "in" and "out".
In order to make full use of nutrition, we should try to eat raw or half-cooked food, such as vegetables, eggs, milk and so on. Don't fry or cook food for a long time. Try not to peel some foods with skins, but they must be hygienic.
Question 3: How many eggs can I eat at most every day? It's best not to eat it raw!
Eggs are natural foods, rich in vitamins and minerals and protein with high biological value. It is one of the best sources of nutrition for human beings. I believe everyone knows the nutritional value of eggs without my introduction! Generally speaking, the functions of eggs can be summarized as: strengthening the brain, prolonging life, improving intelligence, protecting the liver, preventing arteriosclerosis and other diseases, and preventing cancer.
But you know what? Eating the wrong eggs will turn such good nutrition into medicine! The following methods are the wrong way to eat eggs. Compare and see if the way you usually eat eggs is right! If it is wrong, it should be corrected immediately!
1. Raw food
Some people think that once food is cooked, it will lose its nutritional value. So many people like to eat vegetables and seafood raw. Similarly, some people think that eating raw eggs can get more nutritional value than cooked eggs. But in fact, eating eggs raw is likely to eat bacteria (such as Escherichia coli) contained in eggs into the stomach, causing gastrointestinal discomfort and diarrhea.
Moreover, it is worth mentioning that egg protein contains avidin, which needs to be destroyed by high temperature heating, otherwise it will affect the absorption of biotin in food, causing symptoms such as loss of appetite, general weakness, muscle pain, skin inflammation and eyebrow removal.
. suddenly
Eggs can actually be cooked and heated the next day before eating. However, hard-boiled eggs can't be eaten after one night! If the eggs are not completely cooked, it is easy to breed bacteria, such as gastrointestinal discomfort and flatulence, if they are not properly preserved.
At the same time, some people think that the longer the eggs are boiled, the better, which is also wrong. Because the eggs are cooked for too long, ferrous ions in the yolk combine with sulfur ions in protein to form insoluble ferrous sulfide, which is difficult to be absorbed. When fried eggs are over-aged, the edges will be scorched, and the high molecular weight protein contained in egg white will become low molecular weight amino acids, which can often form chemicals harmful to human health at high temperature.
3. Overdose
As we all know, eggs contain high protein. If you eat too much, it will lead to an increase in metabolites and increase the burden on the kidneys, resulting in impaired renal function. Therefore, it is appropriate for the elderly to eat 1~2 eggs a day.
Young and middle-aged people, who are engaged in mental or light manual labor, can eat 2 eggs a day; Those who are engaged in heavy physical labor and take more nutrients can eat 2~3 eggs a day; Children have a long body and a fast metabolism, and eat 2~3 eggs every day. Pregnant women, lying-in women, nursing mothers, weak people and patients recovering from major surgery need more high-quality protein. They can eat 3-4 eggs a day, but not more.
Question 4: How many eggs do normal people eat a day? Is eating too many eggs harmful?
First of all, eggs contain a lot of cholesterol. Eating too many eggs will greatly increase the intake of cholesterol, leading to high cholesterol content in the blood, causing atherosclerosis and cardiovascular and cerebrovascular diseases. Take lying-in women as an example, one egg contains about 250 mg of cholesterol, and 10 egg contains about 2500 mg of cholesterol. This amount is nearly 10 times the normal intake. In addition, the fat rich in eggs belongs to saturated fatty acids. Excessive intake will inevitably lead to a sharp rise in serum cholesterol and promote the occurrence of atherosclerosis and cardiovascular and cerebrovascular diseases.
Secondly, eating too many eggs can easily lead to overnutrition and obesity. During postpartum lactation, women generally need about 2,800 ~ 3,000 kcal per day, and protein needs about 90g. For example, eating 10 eggs every day is equivalent to eating 70g of protein and 60g of fat, which is about 82 0 kilocalories. In addition, lactating mothers should eat a certain amount of staple food, such as chicken, fish, meat, bean products, vegetables and fruits. The daily calorie intake can be achieved. This far exceeds their daily actual nutritional needs, resulting in overnutrition, which will lead to the accumulation of excess fat in the body and the formation of obesity.
Eating too many eggs will also cause the imbalance of nutrients in the body and affect health. Our daily diet consists of a variety of foods. A reasonable and balanced diet needs all kinds of nutrients needed by the human body, and all kinds of nutrients should have an appropriate proportion in the diet. Because all kinds of nutrients play a coordinating and restricting role in the body. Only in this way can the body develop normally and stay healthy. No matter what kind of food, no matter how high its nutritional value, it is impossible to contain all the nutrients needed by the human body. Eating a food for a long time will make some nutrients surplus and others insufficient. Eggs are no exception. Eggs themselves can't supply all the nutrients needed by the human body. For example, they contain no carbohydrates, and the content of vitamin C is almost zero. Therefore, eating too many eggs will inevitably reduce the intake of other foods and make the intake of various nutrients unbalanced. Over time, it is easy to cause related diseases due to the lack or excess of other nutrients.
Eating too many eggs will also increase the burden on the liver and kidneys. Eating 1 ~ 2 eggs a day can meet the eight essential amino acids needed by the human body. Because the body no longer needs it, it will not be absorbed and utilized, but will be converted into fat to accumulate in the body or wasted as heat. Moreover, if you eat too many eggs, protein's catabolic products will increase the burden on the liver, and a large amount of nitrogen-containing waste produced after metabolism in the body will be excreted through the kidneys, which will directly increase the burden on the kidneys, so eating too many eggs is not good for the liver and kidneys.
So, how many eggs should a person eat every day? From the point of view of nutrition, in order to ensure a balanced diet, meet the needs of the body, and not be overnourished, under normal circumstances, it is better for the elderly to eat 1 ~ 2 capsules a day. For young and middle-aged people, it is more appropriate to eat 2 eggs a day if they are engaged in mental or light physical labor; Those who are engaged in heavy physical labor and take more nutrients can eat 2 ~ 3 eggs a day; Teenagers and children can take 2 ~ 3 capsules a day because of their long body and fast metabolism. Pregnant women, lying-in women, weak nursing mothers and patients recovering from major surgery can eat 3-4 eggs a day, but not more, because they need to increase the quality of protein.
Question 5: How many eggs a normal person can eat a day depends on his physical condition.
However, if normal people have no diseases, it is advisable to take 1-2 capsules every day, and they can't eat any more.
China Nutrition Society recommends that the daily egg intake of adults is 25-50g. Eating a whole egg every day is good for health.
It is suggested that patients with hypercholesterolemia eat 3-5 eggs a week, and pay attention to monitoring the serum cholesterol level regularly.
Whether eating eggs will raise blood lipid levels depends mainly on the amount of food eaten.
Eating too many eggs may be a risk factor for coronary heart disease.
However, moderate intake will not only promote arteriosclerosis and coronary heart disease, but will be beneficial to human health. Many foreign research data show that the elderly aged 60 -80, including those with arteriosclerosis, coronary heart disease and hypertension, ate two eggs a day for three months in a row, and their serum cholesterol and blood lipid levels did not increase.
The cholesterol content of two eggs is about 700mg, far exceeding the daily cholesterol intake recommended by experts of no more than 300mg, but why can blood lipids remain normal? This is related to the presence of lecithin and cholesterol in eggs.
Lecithin is a strong emulsifier, which can reduce cholesterol and fat particles and keep them in suspension, which is beneficial to the utilization of lipids through blood vessel walls and reduce cholesterol in blood. Lecithin, which is rich in egg yolk, can release choline after being digested by enzymes in the intestine, and then it is transported from the blood to the brain, where it is combined with acetic acid and converted into acetylcholine, thus increasing the concentration of acetylcholine in the brain. Acetylcholine is a chemical substance that transmits information in nerve cells, which is of great benefit to enhancing and improving people's memory.
Question 6: How many eggs can I eat at most a day? It is best not to exceed two, and not to absorb more.
Question 7: How much egg white is better to eat every day during fitness? Meal frequency Meal time Meal content The first meal is 7: 00 a.m.1cup of milk, 2-3 eggs, a piece of bread and a fruit, the second meal is 9: 30 a.m. 2 eggs (taken with boiled water or milk), and the third meal is a fruit, and in the afternoon 12:00 rice or pasta, vegetables and an animal protein (. The fourth meal is 2:00 p.m. Potatoes and fruits, and the fifth meal is 6: meat or eggs or fish. Vegetables (the quantity is self-determined) have a glass of milk or 1-2 eggs and a glass of orange water at 8: 00 p.m. Of course, everyone's absorption is different, so? You'd better find yourself an economical recipe. This is my own weight loss chart. You can have a look. Eat more egg whites, and the yolk is preferably 1. Egg yolk has high cholesterol, so eat less!
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