Daily nutritious meal for running in winter. It is very cold in winter. Protect yourself while exercising. After exercise, you need to pay attention to your diet and actively meet life in a full state. Let's share the daily nutritious meals for running in winter with everyone and forward them to people around us.
Daily nutritious meal for running in winter 1
What is good for running in winter?
Because running in winter consumes a lot of energy, we should take more protein to help muscle repair and growth. Sweating during exercise will lead to the loss of water-soluble vitamins and minerals. You should eat more dark green leafy vegetables, bean products, milk and dairy products to supplement various B vitamins and minerals such as calcium and magnesium. When running, you should replenish water and sugar in time, preferably every 20 to 30 minutes. So what should we do in winter? The Way to Stay Healthy recommends several foods suitable for running:
1, lean beef
Beef is a high-quality source of protein, with high iron content, which is a particularly important element for runners, because iron deficiency can lead to fatigue. If you are a vegetarian, soybeans, peas, green leafy vegetables and iron-containing grains are all good choices.
2. Berries
In addition to high fiber, vitamins C and K in berries such as strawberries help the body to repair itself. Your legs may feel sore after such a heavy exercise as running. This is because the muscles are slightly torn after practice. At this moment, berries are a good choice.
3. Cauliflower
Cauliflower includes cauliflower and Bai Huacai. Cauliflower is called the power station of nutrition. It contains vitamin C, potassium, fiber and phytochemicals, which are the key elements to keep the best performance and health in sports.
4, low-fat yogurt
Running needs to resist the gravity of the body, and runners need to eat calcium through diet to improve bone density. A cup of yogurt or yogurt contains one-third of the calcium needed by the human body in a day, and is also rich in protein, which is very beneficial to muscle growth and recovery after exercise.
5.bananas
Bananas contain fiber and protein and are easy to eat and digest. Professional athletes often eat them before and during competitions.
Recommended daily nutritious meals for running in winter
It is best for runners to have sugar in every meal-that is, starch, black rice or whole wheat bread. In addition, there should be at least foods containing protein, such as low-fat milk, cashews, lean meat or fish. In addition, there should be a proper amount of healthy fatty foods, such as olive oil.
1, what to eat before running in winter?
You can eat within 30 minutes to 3 hours before running, and you should give priority to digestible foods, such as fruits and whole grains (that is, whole, ground or crushed grains, which contain original basic components such as endosperm and bran, and the proportion of bran is the same as that of unprocessed grains, such as barley, buckwheat, broken wheat, corn, millet, rice, rye, oats, sorghum, wheat and wild rice).
You can also eat some snacks five minutes before departure, such as a banana, or coffee and tea with honey, which can improve your health.
2. Pay attention to diet when running in winter.
On the day of running exercise, pay attention to the color of urine all day to ensure that you drink enough water. If your body is full of water, the color of urine should be light yellow. If you run for less than an hour, drink ordinary water. If the running time is between one and four hours, it is best to choose sports drinks.
3. What do you eat to restore your strength after running in winter?
Within 30 minutes after running, you need to eat healthy starch and protein food (the content should be around 10g), and you can choose low-fat chocolate milk, or a cup of semi-jelly and a cup of skim milk.
Daily nutritious meals for running in winter II. Sweet and sour pork chop.
Sweet and sour pork chop is a popular delicacy, and many people are reluctant to give it up. Especially those who love Shanghai cuisine, it is unforgettable to enjoy the beauty of taste buds. Eating this dish in winter can not only increase calories, but also alleviate many problems caused by dryness.
Nutrition tips: ribs provide high-quality protein and fat necessary for human physiological activities, especially rich calcium, which can maintain bone health; It has the effects of nourishing yin, moistening dryness, nourishing essence and enriching blood, and is suitable for patients with deficiency of both qi and blood and yin deficiency.
manufacturing method
1, the whole lean ribs are not delicious, so we need to prepare ribs with some fat. Cut the ribs into 4cm long segments, wash and drain, and use kitchen paper to absorb the surface moisture.
2. Slice ginger, garlic and onion into thick slices.
3. Heat the wok on high fire, pour in the oil, and when it is 50% hot (the oil pan smokes slightly), adjust the medium heat to the ribs, fry for 3 minutes, turn them over one by one with chopsticks, and fry for 2 minutes. When all sides are brown, most of the water in the ribs is dry.
4. Add salt, soy sauce, chicken essence, ginger slices and garlic slices to the pot, stir fry with ribs, pour warm water without ribs, boil over high fire and stew for 30 minutes.
5. When the ribs are fragrant and soft, add sugar, rice vinegar and chives, and collect the concentrated juice over high fire.
Second, burn mutton brisket with incense.
"Dumen Zayong" said-"The mutton in Beijing is fat and tender, the sauce is boiled red, and the soup is clear. In the afternoon, it was burnt and rotten, and it was boring to the throat. " "Roasted mutton" is a traditional winter delicacy in northern China. "Roasted lamb brisket" is an upgraded version of "Roasted mutton". Choose mutton brisket with suitable fat and thin as the main material, supplemented by spices, marinate first and then burn.
Nutrition Tips: Mutton is sweet but not greasy, warm but not dry, which can warm the middle and dispel cold, warm qi and blood, stimulate appetite and strengthen the spleen, so eating mutton in winter can not only keep out the cold, but also nourish the body, killing two birds with one stone! Mutton is warm, and it is easy to get angry if you eat it often. Chinese medicine pays attention to the dietotherapy method of "heat is cold". Therefore, when eating mutton, it must be accompanied by cool and sweet vegetables, which can play a role in cooling, detoxifying and removing fire.
manufacturing method
1. Wash the mutton, cut it into large pieces, put it in a pressure cooker, and then add onion, ginger, garlic, cooking wine, sugar, soy sauce and salt in turn. All the spices in the seasoning are wrapped in cloth bags and pressed in a pot.
2. Take out the mutton, put it on a plate and sprinkle with dry starch.
3. Pour oil in a pot. When the oil is 50% hot, fry the mutton in the oil pan until golden brown. Then take out the pot, change the knife and sprinkle with salt and pepper.
Third, bad ducks are three whites.
This dish is the representative dish of the whole duck mat. Highlight the delicious characteristics of duck breast, duck paw and duck liver. Sweet is bad, sweet is salty.
Nutrition tip: Fatty acids in duck meat have a low melting point and are easy to digest. It contains more B vitamins and vitamin E than other meats, and duck meat is rich in nicotinic acid, which has a protective effect on patients with heart diseases such as myocardial infarction. Duck meat can clear away heat and relieve fatigue, and has the effect of nourishing the stomach. Duck's paw is rich in collagen, which is equivalent to bear's paw of the same quality. From the point of view of nutrition, duck's paw contains protein, is low in sugar and fat, and is an excellent diet food. The content of vitamin A in duck liver far exceeds that in milk, eggs, meat and fish, which can protect eyes, maintain normal vision, prevent eye dryness and fatigue, and supplement vitamin B2.
manufacturing method
1, the cooked duck breast is sliced into two centimeters long, one centimeter wide and seven centimeters thick slope blades, and the wrist is cut off from the cooked duck's palm (cooked), and only the boneless palm is used. Slice white duck liver into half-thickness inclined blade.
2. Wash the cut duck meat, duck feet and duck liver with water respectively. Duck liver needs to be blanched again and then washed with clear water.
3. Boil chicken and duck soup, fragrant wine, white sugar, refined salt and monosodium glutamate with a frying spoon, add duck meat, duck feet and duck liver.
4. After the soup is boiled again, skim off the floating foam, shake the frying spoon and thicken it with diluted wet starch. Then, first pour half of onion and ginger oil around the frying spoon; Stir the frying spoon again, let the duck meat and feet face up, and pour in half of onion and ginger oil.
Fourth, Dong Shi roasted sea cucumber.
Sea cucumber is a precious food because it is rich in many precious active substances. It is a good product for health preservation and nutrition supplement. But the sea cucumber itself is tasteless, so the key to making sea cucumber is to make it delicious. Eating sea cucumber in winter can improve people's immunity and help the body resist the discomfort caused by cold.
Nutrition tip: Sea cucumber can delay aging, eliminate fatigue, improve immunity and enhance disease resistance. Sea cucumber is rich in more than 50 kinds of natural and precious active substances such as protein, minerals and vitamins. Among them, acidic mucopolysaccharide and chondroitin can significantly reduce the contents of lipofuscin and skin proline in heart tissue and play a role in delaying aging. Sea cucumber is not only a delicious food, but also a good tonic medicine. Taurine and lysine in sea cucumber are almost absent in plant food. Sea cucumber contains two kinds of ω-polyunsaturated fatty acids (EPA and DHA), so sea cucumber can also improve intelligence and brain.
manufacturing method
1, the sea cucumber is cut into paper strips with a slope knife, and the green onion is cut into 5cm-long sections, soaked in boiling water, taken out and drained.
2. Put the spoon on fire, add oil to heat it, stir-fry the onion until golden brown, add cooking wine and soy sauce, add broth, sugar, salt and sea cucumber to boil, skim the floating foam, simmer for 10 minute, turn to medium heat, thicken with water starch, and pour the onion oil out of the spoon.
V. Crossing the East Star Point of the Bridge
Dongxingdian is a common seafood variety in Chaozhou cuisine. Blue eyes have black pupils, and their bodies are covered with tiny white spots, which look like stars in the sky, so they are called "star spots". As for the word "East", it is produced in dongsha islands in the east of China. East Star Spot is small, fleshy and white. In Chaozhou cuisine, Starkrimson is often used as raw food. The skin of East Star Spot is smooth, the cooked skin is cracked, and it is quite attractive to see the white fish. This dish mainly cuts the East Star Spot into sashimi, and can be eaten with seasoning after skipping the stock. The taste is delicate and delicious, and the soup is nutritious and sweet.
Nutrition tip: East Star Spot is nutritious, fresh and delicious. It also contains inorganic salts, iron, calcium, phosphorus and vitamins.
manufacturing method
1. Bleeding, scaling and gilling, peeling fish, cutting into two pieces, and washing with clear water.
2. Roll up the fish fillets and put them on a plate. Place the head and tail of East Star Spot on both sides of the dish for modeling, and sprinkle with a little ginger and pepper.
3, chicken soup into the pot to boil, adjust the taste, put it in a casserole, and go to the furnace. You can cook fish fillets and vegetables together according to your personal preference.