Besides persisting in exercise, we should also pay attention to diet. Everyone has his own eating habits, and it is not necessary to follow a certain recipe, but he should master the necessary eating principles.
Rule 1: Don't eat food that makes your body cold.
If you want beautiful legs, you must let the blood circulate smoothly. Because if fresh blood and nutrition can't reach the whole leg, it will cause leg swelling. In addition, body cold will slow down blood circulation, thus slowing down the delivery of blood and nutrients, so avoid eating too much cold food or food that will make the body cold.
Such as lettuce, eggplant, tomato, cantaloupe, radish and watermelon. Garlic, ginger, pepper, pepper, etc. These foods can fully warm the body, promote blood circulation, achieve sweating, and can be used for seasoning.
In addition, vitamin E is an indispensable nutrient for promoting blood circulation. Vitamin E can not only improve blood circulation, but also prevent acidification of the body and restore the function of cells, so that the skin after stovepipe will not relax, dry and wrinkle.
Foods rich in vitamin E: almonds, sardines, eels, radish leaves, olive oil, wheat germ teeth, chrysanthemums, spinach and sesame seeds.
Vitamin E can promote blood circulation, eliminate swelling and make skin smooth and not slack. Some foods are low in calories and can be balanced.
Principle 2: Don't eat too much salt.
Excessive salt intake is not conducive to leg fitness. Once the salt in the body increases, the body will adjust the salt concentration to a certain state, which requires a lot of water, leading to the accumulation of water. If the excess water in the body is difficult to excrete, there will be problems in metabolism, renal function will be weakened and swelling will occur. Therefore, we should control the amount of salt when eating, starting with the choice of seasoning, eating method and menu. In addition, eat more foods that can help excrete salt in the body, such as foods rich in potassium. It is very important to promote urination. More diuretic foods such as beans, coix seed and wax gourd should be selected, and oolong tea with diuretic effect should be selected as the beverage instead of fruit juice or carbonated beverage.
Foods rich in potassium: celery, cauliflower, radish, lotus root, tomato, potato, laver, mushroom and banana.
Potassium is an indispensable nutrient to control salt and can promote salt excretion in the body. Compared with green and yellow vegetables, light-colored vegetables have higher potassium content and should be balanced when eaten.
Principle 3: Take enough vitamin B to promote the metabolism of fat and sugar.
Once leg fat is accumulated, it is not easy to lose it. It is very important to strengthen the metabolism of fat and sugar, and the secret lies in vitamin B group. Vitamin B 1 can convert excess sugar into energy, and vitamin B2 can promote fat metabolism. Insufficient intake of vitamin B group will not only lead to leg fat, but also cause backache due to easy fatigue, so we should pay attention to a balanced intake of vitamin B 1 and B2.
Foods rich in vitamin B 1: hunting meat, pork liver, black glutinous rice, peanuts, skim milk powder and whole wheat bread.
People who like to eat starch and sweets need vitamin B 1 most, because vitamin B 1 can convert sugar into energy.
Foods containing vitamin B2: pork, liver (abundant in hunting, cattle, chicken, etc. ), eel, mushroom, clam, pickled eggplant, fungus, chrysanthemum, dried laver.
Vitamin B2 can promote fat metabolism, especially for people who often eat out and eat in fast food restaurants.
Principle 4: Take fiber that helps relieve constipation.
The accumulation of intestinal stool caused by constipation will oppress the blood vessels of the lower abdomen and hinder the circulation of lymph glands. Once constipation becomes more serious, it will also oppress the groin. There are lymph nodes in the groin to transport the waste in the body, which will block the circulation of lymph glands and cause edema in the legs. Toxic substances that are not excreted due to constipation lead to the secondary absorption of the body, which leads to the imbalance of toxin growth and metabolism in the body, which is also the cause of acne and dry skin.
Therefore, it is necessary to fully ingest dietary fiber. The intake of dietary fiber slows down the speed of energy conversion and is not easy to form fat. Moreover, because food fiber absorbs water and expands, it will increase the amount of defecation and make excretion smooth. Dietary fiber of seaweed or fruit can improve the function of decomposing fatty acids, so eat more vegetables, seaweed, sweet potatoes, beans and other foods to fully absorb fiber.
Foods rich in fiber: brown rice, sesame, radish leaves, bamboo shoots, mushrooms, edamame, sweet potatoes, noodles, kiwi fruit, laver, laver.
If you can eat more sesame seeds, burdock grass and various vegetables, you can naturally eat food fiber, and the constipation problem will be solved.
Principle 5: Get enough calcium to make bones.
In recent years, more and more young women suffer from osteoporosis because of losing weight. There is about 1 kg of calcium in human body, most of which is needed by bones or teeth, and the rest plays an important role in muscles, nerves and blood. If this small amount of calcium is out of balance, it will cause muscle spasm and blood coagulation. To have straight and symmetrical legs, you must take enough calcium. Protein and vitamin D can increase the absorption of calcium, so eat more fish rich in protein and dried bamboo shoots rich in vitamin D. You should get into the habit of eating dried fish and milk on weekdays (to reduce the intake of milk fat, you can drink low-fat or skim milk).
Foods rich in calcium: milk, yogurt, skim milk, frozen tofu, shrimp, laver, dried fish, rape, dried fish and Undaria pinnatifida.
In order to avoid bone and muscle injuries during exercise, calcium should be supplemented at ordinary times.