Food welfare is coming! ! ! Today, Bian Xiao will share with you some healthy foods that are very useful for you to lose fat and gain muscle.

blueberry

Blueberries are rich in antioxidants, which help to fight cancer, diabetes and Alzheimer's disease. Simply put, antioxidants can make you younger because we do oxidation reactions (including breathing) every day. Studies have confirmed that blueberries are rich in dietary fiber, vitamin A and vitamin C, and are also very beneficial nutrients for cardiovascular diseases.

spinach

Spinach is rich in omega-3 fatty acids and folic acid, which can effectively reduce the risk of heart disease, stroke and osteoporosis. In addition, folic acid also helps to promote peripheral blood circulation and effectively avoid sexual problems caused by aging. Spinach also contains a lot of lutein, which can resist macular degeneration.

yogurt

Maybe you are used to yogurt that you can see every day, but many countries are fighting for who invented yogurt. Yogurt has many benefits to health. Rich in probiotics, it can help digestion, enhance immunity and even fight cancer.

tomato

There are two things you must know about tomatoes: 1. Choose red tomatoes, because the redder they are, the more antioxidant lycopene they contain; 2. Studies show that lycopene can effectively reduce bladder cancer, lung cancer, prostate disease, skin cancer and gastric cancer, and also reduce the risk of coronary artery disease.

carrot

Most red, yellow or orange fruits or vegetables are rich in carotene. This fat-soluble vitamin can fight various cancers to a great extent, and it is also a good food for diminishing inflammation and relieving pain. Therefore, people with asthma and rheumatoid arthritis must not let go of carrots, which also shows that it is a good food to repair after exercise. Carrots are very easy to cook and have very low calories.

black soya bean

Beans are heart-healthy foods, but nothing can win this honor more than black beans if compared with the ability to enhance the brain. Black beans are rich in anthocyanins and other antioxidant compounds, which help to improve brain function. Only 50g of black beans can provide 8g of protein and 7.5g of cellulose, and the calories are extremely low, so it is a good choice for fat-reducing people.

walnut

Walnut is rich in Omega3-3 and contains more polyphenols than red wine, which plays a vital role in anti-inflammation. Walnuts are also nuts rich in protein, which can be eaten as snacks at ordinary times, or made into milkshakes with protein powder as a supplement after practice. After a training session, about 30 grams (7 walnuts) can satisfy protein's supplement.

oat

Oat is a very popular food in the west, and it has been more and more loved by domestic fitness people in recent years. Oats are rich in soluble fiber and are very beneficial to the heart. Maybe you will ask, aren't oats all carbohydrates? Yes, but because of the existence of cellulose, blood sugar rises slowly, and each half bowl of oats contains 10g of protein necessary for muscle.

trout

Salmon is a well-known food rich in Omega3-3 fatty acids, rich in protein and healthy fat. Besides helping to burn fat, Omega3 can also make your metabolism more efficient, which means that your digestion will slow down, so you won't always feel hungry.