Whether you're running to lose weight or doing other exercises, if you eat scientifically and reasonably while working out hard, it can make your weight loss plan twice as effective. As the saying goes, "Exercise accounts for 30%, diet for 70%." What should you eat after a workout? Here are 10 natural foods that have been carefully selected to boost your metabolism during your running period.
1. Brown Rice
Brown rice refers to whole grain rice that is保留ed after removing the outer hull. Brown rice is rich in dietary fiber, which can lower cholesterol, improve gastrointestinal function, and accelerate metabolism. The glycemic index of brown rice is much lower than that of white rice, and it provides a greater sense of fullness, which helps control calorie intake and thus aids in weight loss. Brown rice is rich in 8 amino acids, 16 minerals, and 21 vitamins, making it a complete, comprehensive, and natural nutritional food.
Compared to whole wheat, although brown rice has a lower protein content, its protein quality is better, mainly consisting of rice albumin, with a relatively complete amino acid composition that is easily digested and absorbed by the human body. However, it is lower in lysine and contains more fat and carbohydrates, providing a large amount of energy to the body in a short time.
Red Brown Rice and Lily Porridge
2. Apple
Apple is one of the fruits with the most complete nutritional value, and some scientists and doctors call it a "comprehensive health fruit." Apples are rich in pectin, dietary fiber, and vitamin C, which can prevent the intestines from absorbing low-density lipoprotein cholesterol and have an excellent lipid-lowering effect. The pectin and trace elements in apples can stabilize blood sugar, and vitamin C helps maintain red blood cell concentration, stimulate the regeneration of antibodies and white blood cells, thereby enhancing the body's disease resistance.
The elements such as phosphorus and iron in apples are easily absorbed by the intestinal wall, and have the effect of nourishing the brain and blood, calming the nerves, and promoting sleep. Clinical use has shown that after patients with mental depression smell the fragrance of apples, their mood improves significantly, they feel relaxed and happy, and the sense of depression disappears. Experiments have also proven that patients with insomnia can fall asleep more quickly after smelling the fragrance of apples before bedtime.
Black Tea Apple Cheesecake
3. Celery
The protein content of celery is twice that of ordinary fruits and vegetables, and its iron content is 20 times that of tomatoes. However, celery is very low in calories, so you don't have to worry about gaining weight from eating it. Celery contains substances that promote fat burning and is rich in crude fiber, which reduces the absorption of fat and cholesterol and is beneficial for weight loss. Celery is rich in calcium and potassium, which can regulate fluid balance, and also contains substances that are anti-arthritis, making it especially beneficial for people who exercise regularly.
In addition, the high fiber in celery produces a substance called lignin or enterolactone through digestion in the intestines. This substance is an antioxidant, and at high concentrations, it can inhibit carcinogens produced by intestinal bacteria. It can also speed up the transit time of feces in the intestines, reducing contact between carcinogens and the colonic mucosa, thereby preventing colon cancer.
Celery with Lily
4. Broccoli
Broccoli has a water content of over 90% and is very low in calories, so it can fill you up without causing weight gain. The nutritional components of broccoli are very comprehensive, including protein, carbohydrates, fat, minerals, carotene, etc., and the content is very high. According to analysis, every 100 grams of broccoli contains 3.5-4.5 grams of protein, which is 3 times that of cauliflower and 4 times that of tomatoes. Broccoli is a high-fiber plant that can effectively reduce the digestive system's absorption of glucose and has the function of lowering blood sugar and controlling diabetes.
In addition, broccoli can enhance the body's immune function. The vitamin C content in cauliflower is extremely high, which is beneficial for human growth and development. More importantly, it can improve the body's immune function, promote liver detoxification, enhance physical fitness, and increase disease resistance.
Broccoli Cream Soup
5. Asparagus
The protein, carbohydrates, vitamins, and trace elements in asparagus are superior to ordinary vegetables, with a high protein content and low carbohydrates and calories. Asparagus is a natural dietary fiber that aids digestion and is very beneficial for people with high blood pressure, high blood sugar, high cholesterol, and obesity. Asparagus can promote normal cell growth and has anti-cancer effects. The International Association of Cancer Patients believes that asparagus has special benefits in preventing and treating bladder cancer, lung cancer, skin cancer, etc. With its characteristics of low sugar, low fat, high fiber, and high vitamins, asparagus is consistent with the standards of health foods proposed by modern nutrition.
Fresh Shrimp and Asparagus Angel Hair Pasta
Honey milked egg toast
Beef carrot dumplings
Chi Fung Cake
Microwave fried chicken wings
Mini pizza