How to increase the system to the diet, how to increase the body s nutrition?

Yogurt not only helps digestion, but also effectively prevents intestinal infections and improves the body's immune function; Compared with ordinary milk, yogurt has a lower fat content, high calcium content, and is also rich in vitamin B2, red phosphorus, potassium, and vitamin B12.

Cauliflower contains a lot of anti-cancer enzymes, which far exceed other enzyme-containing foods, and is one of the foods that prolong life. In addition, cauliflower also has a good therapeutic effect on the prevention of osteoporosis and iron deficiency, because cauliflower is rich in calcium, iron and folic acid.

Coriander Coriander contains many vitamins and trace elements, such as vitamins A and C, iron, calcium, zinc and potassium; It can also be diuretic, which is conducive to maintaining blood sugar levels and has anti-cancer effects.

Onions, garlic and regular consumption can lower cholesterol and blood pressure, reducing the incidence of heart disease. Eating some onions every day and some garlic every week can reduce the incidence of stomach cancer and colon cancer by 50% compared to the average person who does not eat onions and garlic.

Strawberry Strawberry has a good effect on improving skin texture, alleviating diarrhea, and alleviating liver and urinary tract diseases; It also has many benefits for strengthening gums, moisturizing the throat, and refreshing the mouth.

Eat more fresh vegetables and protein-rich foods, such as bamboo shoots, spinach, celery, chicken, eggs, milk, etc., to enhance physical fitness and resist the invasion of germs.

If you often need physical exercise, you should eat small and frequent meals, and eat meat and vegetarian foods, and beef muscle-building foods should be eaten more appropriately.

Physical health is very important, balanced nutrition, insist on exercise, you can eat (Huiran Youpin Black Goji Berry) once a day to soak in water, make tea or eat directly, do not eat partially, improve your lifestyle and participate in more outdoor activities.

1. Mushrooms: rich in nutrients, improve immunity, **, mushrooms have a large number of inorganic, vitamins, proteins and other rich nutrients, but the calories are very low, and you will not gain weight if you eat them often. And mushrooms are high in plant cellulose, which can prevent constipation and reduce blood cholesterol levels.

The vitamin C in mushrooms is much higher than that of ordinary fruits, which can promote the body's metabolism.

2. Spinach: no anemia, strong physique, good quality, detoxification, protection of eyesight, stability of mood, can stay away from iron deficiency anemia. Folic acid in spinach is very important for expectant mothers, and adequate folic acid supplementation during pregnancy can not only avoid giving birth to babies with developmental defects, but also reduce the probability of newborn babies suffering from leukemia, congenital heart disease and other diseases.

3. Tomatoes contain a lot of vitamin C, with 20-30 mg of vitamin C per 100 grams of tomatoes. Vitamin C has the effects of enhancing the body's immunity, preventing and treating scurvy, and resisting infection. Cucumbers contain a large amount of vitamin C-decomposing enzymes, and eating them at the same time can destroy the vitamin C in tomatoes.

4. Soybean: inhibits tumors, which is very helpful in reducing breast cancer and cervical cancer in women; Stay away from coronary heart disease. Delay aging, black beans not only have a strong effect on preventing arteriosclerosis, but also eliminate free radicals in the body and delay aging.

5. Walnuts: brain-healthy, the nutritional value of one pound of walnuts is equivalent to 5 pounds of eggs or 9 pounds of milk. The protein in walnuts has lysine, which is extremely important for the human body, which is very beneficial for the brain.

6. Eggs: Enhance memory, beauty, egg yolk not only does not consume vitamin H, but also helps us synthesize it.

7. Fish: There is a special fatty acid in fish, which is related to the "happy hormone" in the human brain. Therefore, when people feel depressed, they consciously eat more fish, and their mood will gradually improve.

Fish is rich in magnesium and boron, magnesium has a calming effect, and eating fish regularly can relieve tension.

8. Jogging is the best exercise method to improve physical fitness, as long as you run for more than 20 minutes a day, your physical fitness will soon be improved. It would be even better if it was combined with some muscle exercises, including muscle flexibility and strength.

The soaked black jujube is a dried jujubeSlumberIts tonic effect is greater than that of fresh productsPharmaceutical microCompared with red jujube, it has a stronger role in nourishing blood and tonifying, and black jujube is rich in vitamins

Eggs: 4 eggs, 2 at noon and 2 at night.

The nutrition of various eggs is almost the same, among which the amino acid composition of eggs is closest to the needs of the human body, and the utilization rate of protein is also the highest. The nutritional value of white-shell eggs and red-shell eggs is exactly the same, and the former is fresher. Duck eggs contain slightly higher levels of vitamin B1.

A common problem of IT people.

To be clear, there is no good way, and any medicine you take is fake. The best way to do this is to eat a reasonable diet and get enough sleep. And consistent exercise is not a requirement for you to exercise every day, no less than twice a week, with at least 30 minutes of aerobic exercise each time.

And you shouldn't sit in front of the computer for too long.

Take care of your body, friend, the body is the capital of the revolution.

I have friends who are engaged in software, and they insist on playing football almost every weekend, and time is like water in a sponge, and there is always something to squeeze, even if it is a fragment of time to move.

Otherwise, learn from Li Weifeng when he was young: binge eating raw beef! It didn't take long to get stronger.

If you want to exercise your whole body muscles and improve your physical fitness, you must keep doing sports.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility.

In light of this, the physical fitness training program is:

Start with a 5-10 minute aerobic warm-up, end with 5-10 minutes of stretching and cooling, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily diet is: moderate protein, less fat, high in carbohydrates. The ratio of the three main nutrients should be around 25 20 55.

Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time.

Aerobic exercise with anaerobic exercise. Jumping exercises can increase the coordination of the body; Pilates is about balance and flexibility; The best way to exercise cardiopulmonary function is aerobic exercise, running, aerobics can accept more things that have not been accepted before, challenge their limits, failure is not terrible, what is terrible is the fear of failure.

1.Increase your calories.

The first step to gaining muscle is to increase your calorie intake (as opposed to fat loss), train properly, and get plenty of calories.

Consumption greater than intake = fat loss.

Intake is greater than consumption = muscle gain.

For those who want to build muscle, 2000 calories a day is not enough to make muscle growth, the best way to do this is to find out your metabolism (calories burned per day) and increase at least 500 calories as the amount you want to build muscle!

Choose quality foods while adding calories!

Of course, the daily calorie intake is not as simple as calories, you also need to choose good foods! Adequate nutrition: (proteins, carbohydrates, fats, trace elements, etc.).

Calorie Ratio Recommendation: Carbohydrates: 55 Protein: Fat Recommended Reading: Calories are more than just calories.

2 Eat small, frequent meals.

We all know that the rule of fitness diet is to eat small amounts of meals, but is more than one meal? The answer is that it varies from person to person, there is no such thing as the optimal frequency of eating, some people have 4 meals, some people have 8 meals! As long as the calories you eat throughout the day are the result of your calculations, the quality of the food is high-quality, and it doesn't matter how many meals you eat!

How do fitness beginners create an effective muscle-building plan? How to train and eat for beginners to gain muscle?

Here are the general workout steps:

1.Warm up for 5-10 minutes;

2.Strength training for 30-45 minutes;

3.Aerobic exercise for 30 minutes.

If you're lean, you can reduce the amount of aerobic exercise to less than 30 minutes, or even skip aerobics. When you first start exercising, it is recommended to practice four times a week and rest for three days.

Strength training can be done as follows:

Day 1: Pectoral + abs.

Day 2: Back muscles + biceps.

Day 3: Shoulder + triceps.

Day 4: Legs.

Personally, it is recommended that everyone can practice for the parts they want to strengthen, and the number of times of each movement is controlled at 6-8 per group, and it is advisable to practice 3-4 groups each time.

For novices, the initial training should not be too intensive, and it is generally enough to practice every other day.

For example, the first movement is practiced for the first time, and the rest is on Tuesday, and the back and shoulders can be trained on Wednesday, which is also grouped. Rest on Thursday and abdomen and arm training on Friday. At the same time, it is necessary to ensure that you get enough sleep every day, which is generally controlled at about 8 hours.

Diet is also an indispensable and important part of building muscle. Muscle growth consumes energy, and without enough calories, it is impossible to ensure normal muscle growth.

Meal plan big recommendation.

This meal plan: Total Protein: 468kcal (17%), Total Carbohydrates: 1424kcal (51%), Total Fat: 990kcal (35%), is suitable for lightweight gym people who are just starting out, and also for women.

Breakfast: 2 slices of whole wheat bread, 1 fried egg, 1 cup of skim milk (about 230ml), 1 apple (without peeling) and meal: 1 cup of low-fat yogurt, 6 slices of whole wheat soda crackers.

Lunch: Stir-fried lean beef, can be served with celery, onion or green pepper and other vegetables, broccoli, a bowl of brown rice, a glass of lemon juice How to make an effective muscle building plan for beginners? How do you train and how do you eat?

Snacks: 1 banana, 1 small portion of raw almonds (about 24 pieces).

Dinner: Stir-fried fresh vegetables with chicken breast (can include mushrooms, carrots and other vegetables), stir-fried shredded potatoes, a bowl of less oil and brown rice.

A fitness trainer tells you a diet for fast muscle gain for thin people.

How can I lose weight through a diet?

Eat more nutritious, absorption-promoting things, eat less snacks, and every morning, you can eat together with an egg and water and tomatoes, and you will get fat after eating for almost a month.