1. Porphyra is rich in vitamins A, b 1 and b2, and most importantly, it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus reducing the effect of stovepipe.

2. Sesame its "linseed oleic acid" can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and close your legs.

3. Although bananas are high in calories, they are low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.

Apple contains unique malic acid, which can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema.

5. Alkaloids contained in red beans can increase the peristalsis of large intestine, promote urination and reduce constipation, thus removing lower body fat.

6. Papaya has a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat, and the pectin contained in papaya meat is an excellent intestinal lavage agent, which can reduce the waste accumulation in the lower body.

7. Watermelon is a diuretic expert in raw fruit. Eating more can reduce the residual excess water in the body, and there is not much sugar in itself. Eating more will not make you fat.

8. Vitamin b2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin b 1, which can remove fat from the lower body.

9. Grapefruit Everyone has long known that grapefruit is extremely low in calories, and it will not gain weight if you eat too much, but it turns out that it is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body.

10. Amorphophallus konjac is completely fat-free and delicious. In the final analysis, losing weight is also a must. It turns out that its rich plant fiber can make the lymph of the lower body unobstructed and prevent leg edema.

1 1. Spinach can promote blood circulation, so that the two legs farthest from the heart can absorb enough nutrition, balance metabolism and detoxify stovepipe.

12. On the one hand, celery contains a lot of calcium, which can supplement the "foot bone strength", on the other hand, it also contains potassium, which can reduce the water accumulation in the lower body.

13. Peanut is rich in vitamin b2 and nicotinic acid. On the one hand, it brings high-quality protein, and it is not fat. Secondly, it can reduce lower body fat.

14. In addition to vitamin C, kiwifruit is also rich in fiber, which can increase the speed of fat decomposition and avoid excessive accumulation of leg fat.

15. Tomatoes eating fresh tomatoes can induce diuresis, eliminate leg fatigue and reduce edema. If eaten raw, the effect will be better.

How do bodybuilders eat correctly?

1, supplement enough heat energy: muscle growth consumes energy. Without enough heat, normal muscle growth cannot be guaranteed.

2. Supplement enough carbohydrates: During bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.

3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take high-quality protein every day to build muscles.

4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.

5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.

Dietary nutritional supplements for beginners

Dining arrangement: It is more suitable for beginners to adopt the "five-meal eclipse method". That is, eat five times a day, and the sum of five meals reaches the sum of the calories that should be ingested every day. The proportion of five meals is breakfast 20%, breakfast 65,438+00%, lunch 30%, lunch 65,438+00% and dinner 30%.

Diet composition: The diet formula of bodybuilders is: moderate protein, low fat content and high carbohydrate content. The ratio of protein, carbohydrate and fat should be about 25 to 55 to 20.

Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, making them the first choice for beginners. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.

Eat more alkaline food: normal people's body fluids are weakly alkaline. After physical exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore in muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.

Vegetables, fruits and other alkaline foods can also supplement a variety of essential vitamins, supplement the loss of metabolism and sweating, and meet the needs of bodybuilding training. Nutritional supplements for beginners

Nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. But for fitness beginners, it is not recommended to use more nutritional supplements in the early stage. Only three basic types are introduced here.

Energy supplement: This kind of nutritional supplement is represented by various sports drinks, and the main component is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.

Protein added: Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.

Creatine: Creatine can increase bodybuilders' lean body weight, muscle explosiveness and endurance. At the same time, creatine can bring water into muscles, increase the volume of muscle cells and help muscle cells absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone.

Misunderstanding of Dietary Nutrition by Fitness Beginners

Don't prepare meals for yourself: if you want to practice bodybuilding well, you must prepare your own meals. Relying on canteens or fast food restaurants can not meet the dietary needs of bodybuilders to eat less and eat more.

No nutritional record: It is very necessary to make a nutritional record to record what food is effective and the muscle feeling after eating it. In the future, food can be adjusted according to the previous data to achieve the best nutritional intake.

Insufficient drinking water: water participates in the metabolism of the whole body, which can keep the microvessels clean and unobstructed, and regenerate muscle cells by washing cells. The amount of hydration can be supplemented according to the weight difference before and after exercise.

I believe that fitness beginners can get some inspiration from this article, and in the future, through their own practice, find out the dietary nutrition supplement method suitable for them, and shape perfect muscle lines as soon as possible.

Four kinds of food help you lose weight.

1, carrot

In response to the statement that carrots can increase insulin secretion and thus store fat, Coleman explained: "Although some foods with more sugar will stimulate insulin secretion, excessive insulin will not increase fat storage. Moreover, as a low-calorie food, it is almost impossible for a person to eat enough carrots to stimulate the rise of insulin. " On the contrary, carrot is one of the most comprehensive natural foods, which contains a lot of vitamins. In addition, it is a source of dietary fiber that can make people feel full.

2. Apple

Although apple tastes sweet, its sugar is fructose instead of sucrose. Therefore, it is absorbed slowly in the stomach and will not cause a sudden increase in insulin. Apple contains dietary fiber and pectin, which can reduce low density lipoprotein (bad cholesterol that can cause myocardial infarction).

Step 3: bananas

Bananas do have higher sugar content than other fruits, and may also raise blood sugar levels. But this fruit that can quickly replenish energy will not increase the body's fat storage. Bananas contain two minerals, potassium and magnesium, which can prevent muscle spasm caused by mineral loss caused by excessive sweating. Bananas can also be used as a substitute for sweets without ruining your diet plan.

4. Bread and cake

Bread cereal is very high in calories. But any food that you eat more than you need will be converted into fat and stored. The problem is that people often overeat, and what they eat with pasta, such as butter and cheese, increases their calorie intake. If food products are excluded from the diet, especially coarse grains, the intake of B vitamins and iron may be insufficient, and dietary fiber in coarse grains will make people feel full.

Six principles of slimming diet

(1) Develop a reasonable diet system and distribute nutrition reasonably for three meals a day. The calorie distribution of three meals a day should be about one-third of breakfast, Chinese food and dinner, for example, breakfast accounts for 30%, Chinese food accounts for 40% and dinner accounts for 30%. Make the heating in the body symmetrical.

(2) Eat on time for three meals a day, and eat a small amount of snacks, but be careful not to eat snacks before meals 1 hour, so as not to affect appetite. If there is no special activity, it is not appropriate to eat supper at night. If you need to eat supper for special activities, you should also pay attention to eating soft and digestible food. You can also choose some fruits, but you can only eat five points full to facilitate digestion and absorption in the stomach. If you eat too much at night and sleep for a short time after meals, it will affect the digestion and absorption of the gastrointestinal tract and increase the burden on the gastrointestinal tract. On the contrary, it will be bad for your health. Not only will you not gain weight, but you will become thinner. ?

(3) Adjust the food structure according to the required calories and increase the variety of staple foods. The number of animal proteins, namely fish, meat, poultry and eggs, should be increased accordingly, and a variety of foods with high starch content can be selected. In addition, you can choose a variety of foods: taro, potato, lotus root, cassava, arrowroot, sweet potato and water chestnut. ?

(4) Increase the intake of fat. The increased amount depends on the normal digestion and absorption of your own gastrointestinal tract, so as not to cause indigestion symptoms such as diarrhea. Animal fat, cream, fat meat, fat animal skin, etc. You can choose appropriately.

(5) If you are a thin person with stomach trouble, you can appropriately increase the number of meals, adopt my meal system, and supplement some soft and digestible food between meals, but the amount should be small, so as not to affect the appetite of the main meal. ?

(6) Life should be regular, cheerful and cheerful. You should get enough sleep for 8 hours and do proper physical activities to enhance the digestion and absorption function of gastrointestinal tract.