Guide: Fitness exercises want to build muscles quickly. In addition to reasonable exercise, it is better to cooperate with the right diet. Let's take a look at which vegetables are most suitable for fitness. How to make a healthy vegetable salad?

What vegetables are best for fitness?

Vegetables suitable for fitness include spinach, mushrooms, broccoli, lettuce and tomatoes.

spinach

Spinach is rich in vitamin A, which can strengthen the immune system. Spinach has anti-cancer flavonoids and is also a super antioxidant food. Spinach is rich in iron.

However, spinach has a high folic acid content, so you can blanch it with boiling water for a few minutes first. Salad mixing, juicing and stir-frying are all good choices.

mushroom

Every100g of mushrooms contains 2g of carbohydrates. It is also rich in minerals such as potassium and phosphorus. You can use fungi mushrooms, such as white mushrooms and brown mushrooms. These mushrooms are not only low-carbon, but also rich in dietary fiber, and they are tender and delicious.

You don't need much seasoning to cook mushrooms. You can taste the most primitive and delicious mushrooms with a little salt and black pepper, especially when the mushroom juice is full after cooking. It can be fried in a pot or baked in an oven.

Cauliflower

Broccoli is rich in vitamin A, carotene, vitamin K and so on. And broccoli is a high-fiber vegetable, which can effectively control blood sugar. The method is also very simple, it can be boiled or steamed, or it can be made into broccoli paste instead of mashed potatoes.

Lettuce; lettuce

Lettuce is rich in nutrients, containing a lot of carotene, antioxidants, vitamins B 1, B6, vitamin E, vitamin C, a lot of dietary fiber, magnesium, phosphorus, calcium and other trace elements, and a small amount of iron, copper and zinc. Eating lettuce often can strengthen the digestion and absorption of protein and fat, and improve the blood circulation of the stomach.

tomato

Tomatoes are rich in vitamin C, carotene and so on. It is also rich in antioxidant elements. Moreover, tomatoes are juicy, sweet and sour, easy to carry, and can also be eaten as low-calorie fruits.

Tomatoes are also very versatile ingredients. How to mix them can improve the color and taste of dishes. Besides, tomatoes eaten raw and mixed with salad are very good.

How to make a healthy vegetable salad?

Mint vegetable salad

Ingredients: 20 grams of mint leaves, yogurt 1 vial, a little salt and pepper, raw vegetable leaves100g, corn kernels15g, 5 grams of cucumber, 2 tomatoes, 3 shredded peppers, and diced chicken10g.

Exercise:

Mint mint leaves first and mix them with yogurt, salt and pepper.

Put lettuce leaves on the bottom of the plate, add a little corn kernels, and then add cucumbers, tomatoes and shredded peppers.

Stir-fried diced chicken, mix in and drizzle with mint yogurt sauce.

Pineapple lettuce salad

Ingredients: pineapple 70g, lettuce150g, tomato 80g. Apple, salad dressing, raisins.

Exercise:

Cut pineapple, lettuce and apple into pieces, and put them in a container with small tomatoes to stir. Pour in a little salad dressing and sprinkle with a little raisins.

Tips: Pineapple contains almost all the vitamins needed by human body, 16 kinds of natural minerals, which can effectively help digestion and absorption. Pineapple is rich in juice, which can effectively hydrolyze fat and help to lose weight. But the pineapple should be soaked in light salt water for half an hour before eating.

garden salad

Ingredients: lettuce150g, cooked tomato130g, cucumber 200g. Mushrooms, red peppers, onions, celery and garlic are all suitable.

Exercise:

Peel lettuce, wash and dry; Garlic is crushed and then finely chopped.

Slice red pepper, onion, celery and mushrooms (very thin), slice cucumber.

Stir the ingredients and sprinkle with lemon juice.

Put the mixed salad in the refrigerator for about+minutes, then drizzle with balsamic vinegar and olive oil.

Star vegetable salad catering

Beyonce (American female singer)

Beyonce's favorite salad ingredients are: cabbage, cucumber, carrot, laver slice, onion and roasted almond. As for seasonings, Beyonce insists on using natural lemon juice, sesame paste, olive oil, garlic and sesame oil to blend tastes. The main reason for refusing to use salad dressing is that there is too much sugar and oil in salad dressing, which is not conducive to weight loss, while kale and cucumber are extremely strong weight loss foods, which are beneficial to the body if eaten regularly.

Selena Gomez

Selena Selena Gomez has revealed that her favorite salad recipe is made of turkey mixed with fresh avocados, red beans and a lot of green vegetables, and only red wine vinegar, olive oil, mustard sauce and lemon juice are added to the seasoning. Although mustard is choking the nose, it has a good effect on promoting the metabolic cycle of the body. Avocado, as a high-grade oil, can help clean up the garbage in the intestine, restore the health of the intestine, and at the same time fill the desire to eat. It is a good diet food.

Miranda Kerr

The graceful Kerr will use grilled salmon, spinach, fennel, green olives, tomatoes and carrots as the ingredients of salad, and add lemon juice and coconut oil to the salad to play a seasoning role, but basically maintain the original flavor of the food? Coconut oil, as Chloe's favorite food, is really immersed in all aspects of her life. Coconut oil is low in calories and contains no cholesterol. Its lipid-like molecular weight is very small, which is easy to be absorbed by human body, but it is not easy to accumulate in the body. It is an ideal edible oil for losing weight.

Gisele Bündchen

Ji Niangniang's favorite salad ingredients are: kale, tomato, cabbage head, broccoli, sweet potato, quinoa, watercress and avocado. Because God pays great attention to health care, this salad is adapted from the supermodel menu, and it is an unwritten rule in supermodel slimming salad that no seasoning is added. Quinoa is an all-round food with high protein, low calorie and zero cholesterol. It has the reputation of lost ancient gold. It can be said that after eating quinoa, you don't have to worry about other nutritional deficiencies, and it is a substitute for high-quality rice and other foods.

Julia Roberts

Julia Roberts likes to mix pork belly, broccoli, pistachios, Manchego cheese and poached eggs, add red wine vinegar and stir them into her favorite salad style. Broccoli, also known as Brussels sprouts, is a good diet vegetable. Its calories are low, but its fiber content is extremely high, which can make people feel full. It does not contain cholesterol, but it is rich in antioxidant components, which can enhance human immunity and lose weight without affecting health.