After a long run is most suitable to eat six kinds of food

A marathon runner" food guide" author, a registered dietitian Nancy Clark pointed out:" Lady runners need high quality food, can provide a lot of energy."

1 bananas

If you are running in the morning, it is not difficult to understand the difficult time distance running on empty, you last meal is over ten hours, your energy reserves is not high. Nancy Clark, take 100 to 300 calories of food you can add strength, banana contains fiber and protein, easy to eat and digest, occupation athlete also often before the game and the game at rest edible.

2 berries

After running such a large amount of exercise training, your legs may feel pain, this is because the muscles after exercises after a slight tear. That is why the berries for runners is a good choice of reason, in addition to having high fiber, strawberry and other berries contain vitamin C and potassium elements all contribute to the physical self repair.

3 cauliflower

Cauliflower is referred to as the" nutritional power station", with vitamin C, potassium, fiber and phytochemicals, according to Nancy Clark introduced, these are the motion to keep the peak performance and health of key elements.

4 low-fat yogurt

Running against the gravity movement, can improve bone density, but runners still need by dietary intake of calcium. A cup of yogurt or sour cream contains the human daily requirements of calcium element 1/3, moreover, but also rich in protein, the post exercise muscle growth and recovery are very useful.

The 5 lean beef

Beef is the source of high quality protein, and iron content is high, the runner is particularly important one element, because iron deficiency can lead to fatigue. If you are a vegetarian, then the beans and peas, green leafy vegetables and adding iron grains are a good choice.

6 salmon

Salmon is also a good source of protein, but also contains many beneficial to heart health -- as everyone knows running is a classic cardiovascular exercise aerobic exercise -- the Omega 3 fatty acids, can prevent inflammation, prevention of disease.

Worthy of a woman eat life food

1: also known as cauliflower cauliflower, broccoli, containing a large amount of enzyme, Yishou Yannian anticancer, is the preferred food food. In addition, cauliflower also contains calcium, can prevent osteoporosis women often lack of iron and folic acid is beneficial for pregnant women.

2 strawberry: can improve the skin, relieve diarrhea, remission of liver and urethral diseases. At the same time, strawberry can also consolidate gum, fresh breath, moistening throat.

3 soy phytoestrogen content: is the food with the highest one, on women's health is very important.

4 sweet potato: rich in fiber, potassium, iron and vitamin B6, not only can prevent aging, but also the prevention of arteriosclerosis.

10 kinds of Qingchang vegetable farewell constipation flat belly

Now to introduce the ten most intestines vegetables, let MM people clear the stomach in the waste, fast thin lower abdomen!

Great burdock

Burdock is not only nutritious vegetables, is a more for thong has good efficacy in health care vegetable. Because burdock contains a large number of dietary fiber, can promote bowel peristalsis, help to drain accumulated body waste. Burdock more because it can clean the blood cells in the body of garbage, prompting the new supersedes the old., known as nature's best blood cleaning agent.

Cauliflower

Broccoli and cauliflower, because it not only has high up to 90% moisture content, but also contains the heat low, is a way for you to fill the stomach and will not make you fat health food, so is a popular diet MM welcome a vegetable. In addition, from the Chinese perspective, cauliflower with spleen and stomach, diuretic and laxative effect.

Shea Butter

As shea butter has a high protein, high energy and low sugar characteristics, so the avocado name there are many, such as" forest butter"," food fruit"," the poor cream", visible shea butter has a lot of. In addition, because the fiber content is extremely high, shea butter is the treatment of constipation and fruit.

Bamboo shoots

Bamboo shoots and fat content of starch is very low, is a natural low fat, low calorie foods, folk saying:" eat bamboo shoot to shave three oil." This shows that the bamboo has good weight reduction effect. In addition, bamboo shoots with a low fat, low sugar, multiple fiber characteristics, so eating bamboo shoots can promote intestinal peristalsis, help to indigestion, constipation.

Chrysanthemum coronarium

Chrysanthemum contains a special fragrant volatile oil, the volatile oil is not only helpful to Xiaoshi appetizer, increased appetite, and garland chrysanthemum contains crude fiber helps intestinal peristalsis, intestinal peristalsis naturally promote the accumulation of intestinal wastes, promoting defecation.

Broccoli

Broccoli contains a very comprehensive and high content of nutritional components, it is not only known as anti-cancer Jiapin, and broccoli is a kind of high fiber vegetable, as we all know, fiber contribute to intestinal peristalsis, promoting defecation. So have constipation problems MM can eat broccoli.

Corn

In a German study suggests, corn nutrition value and health care function is the highest in all staple. Corn contains a variety of nutrition and health care material, including vitamin B6, niacin and other components having stimulate gastrointestinal motility, accelerate the excretion of waste characteristics, for the prevention and treatment of constipation has very good curative effect.

Spinach

We all know that spinach on iron deficiency anemia has a good role of adjuvant therapy, but you know, it for constipation, hemorrhoids treatment. Because spinach contain large amounts of plant crude fiber, which promote intestinal peristalsis conducive to defecation and can promote the secretion of pancreas, help digestion.

Soybean

Although soybean fat content is high, but more to improve fat metabolism of unsaturated fatty acid, so to lose weight MM, soybean is not a burden. In contrast, soybean is rich in dietary fiber, can improve constipation, help MM lose because of constipation caused by big belly.

Celery

Celery is a high fiber food, it can not only accelerate the stool in the intestine operation time, and celery after intestinal digestion will produce a lignin or intestinal fat substances, such substances are capable of inhibiting intestinal bacteria produce carcinogenic Kang oxidant. Eat celery can not only thin lower abdomen, but also the prevention of colon cancer.