Eating beef or chicken breast beef and chicken breast can help people gain muscle, and you can choose according to your own preferences.
1, comparison of nutritional value
Beef is rich in protein, and its amino acid composition is closer to the needs of human body than pork, which can improve the disease resistance of human body, and is especially suitable for people who grow up after surgery and illness, such as supplementing blood loss and repairing tissues. At the same time, beef is also rich in sarcosine, protein, zinc, magnesium, iron, potassium and other trace elements, as well as vitamins B6 and B 12. Especially sarcosine and protein, are one of the indispensable components of muscle synthesis. Among them, each 100g of beef contains 20g of protein and more than 400 mg of trace elements such as zinc and potassium.
Chicken breast is the meat inside the chicken breast, which is shaped like a hat. The meat is tender, delicious and nutritious, which can nourish and strengthen the body. Contains the same fat as shrimp and crab. It is the only meat that you don't have to worry about being hurt by animal fat.
Chicken breast is a part of chicken that contains a lot of protein, which is easily absorbed by human body and can quickly supplement human needs. Chicken breast contains phospholipids which play an important role in human growth and development, and it is one of the important sources of fat and phospholipids in the dietary structure of China people. Although chicken breast is good, it is still a kind of muscle, and its nutritional value is roughly equivalent to that of chicken. Among them, every 100g of chicken contains 2 1.5g of protein, but the content of trace elements is extremely low and almost negligible.
2. Comparison of taste and cooking
Whether it is fried, boiled, fried, steamed, roasted or other cooking methods, beef can achieve comprehensive taste and nutrition, so that you will not feel monotonous. No matter at home and abroad, especially in Europe and America, beef is one of the most important staple foods, which basically belongs to "no beef". According to research, this may also be one of the reasons why European and American races are relatively tall and strong.
There are some differences between beef and chicken breast. Chicken breast in muscle-building recipes is generally only used for cooking or frying, so as not to lose too much nutrition, so it seems to have a single taste, which is one of the reasons why most people like to eat beef more than muscle.
Comparison of beef VS chicken breast: in terms of nutritional value, beef wins in trace elements; In terms of taste, beef wins by a big margin. The result is self-evident.
Generally speaking, how much chicken breast to eat a day is 150 to 200mg, and excessive consumption will still cause obesity.
Protein content of chicken breast is about 30%, and half a catty of chicken breast is 250g. Therefore, the content of half a catty of chicken breast is 75g protein. A person who gains muscle needs at least 1g protein for 1 kg body weight. If you are 150 kg, you need to take 150g protein every day to gain muscle.
The method of increasing muscle chicken breast 1, avocado chicken salad
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.