運(yùn)動(dòng)前吃4種食物有助于健康和有效減肥

運(yùn)動(dòng)前吃4種食物有助于健康和有效減肥

Perhaps the best way to keep your body healthy and toned is nothing but regular exercise. Almost everyone exercising has the same purpose as gaining weight, losing weight, maintaining body shape or relieving stress ... But in general, training to lose fat is always the ultimate goal of every woman.

也許保持身體健康和強(qiáng)健的最好方法就是經(jīng)常鍛煉。幾乎每個(gè)鍛煉的目的都和增重、減肥、保持體型或緩解壓力一樣……但總的來(lái)說(shuō)，通過(guò)訓(xùn)練來(lái)減肥始終是每個(gè)女性的終極目標(biāo)。

In order to practice "smoother", it is impossible to forget to incorporate additional diet. According to Aja Gyimah - nutritionist and founder of health care app Kuudose, eating before training is not paying much attention, but it helps us burn fat and nourish muscles better.

為了練習(xí)“更流暢”，你不可能忘記加入額外的飲食。據(jù)營(yíng)養(yǎng)學(xué)家和保健應(yīng)用程序Kuudose的創(chuàng)始人Aja Gyimah說(shuō)，訓(xùn)練前吃東西并沒(méi)有被重視，但它能幫助我們更好地燃燒脂肪和滋養(yǎng)肌肉。

So, to increase the effectiveness of exercise, we need to recharge before exercising and these 4 foods are the first choice.

所以，為了提高運(yùn)動(dòng)的效果，我們需要在運(yùn)動(dòng)前充電，這四種食物是第一選擇。

Which foods help to lose weight effectively?

哪些食物能有效減肥?

1. Banana

香蕉

If you're in a hurry to practice and still want a snack, then nothing is more ideal than eating a banana. In one banana, there are quite a few nutrients such as potassium, vitamins B6, C, magnesium, copper, manganese, fiber, and protein ... which are beneficial for health. But most notably it is completely fat-free so it is very "friendly" with the diet.

如果你急著練習(xí)，還想吃點(diǎn)零食，那么沒(méi)有什么比吃香蕉更理想的了。一根香蕉含有大量的營(yíng)養(yǎng)物質(zhì)，如鉀、維生素B6、C、鎂、銅、錳、纖維和蛋白質(zhì)……對(duì)健康有益。但最值得注意的是，它完全不含脂肪，所以對(duì)節(jié)食減肥非常“友好”。

"Bananas are the first food I always remind people to eat before going to work. With just 1 small fruit, it will fully energize you during the workout, help you not get tired and speed up your metabolism. The substance helps burn fat faster. For gym people, eat bananas with peanut butter to get more protein "- Celebrity coach Andrea Marcellus shared.

香蕉是我經(jīng)常提醒人們上班前吃的第一道菜。只需一個(gè)小水果，它就能讓你在鍛煉時(shí)充滿活力，幫助你不累，加速新陳代謝。這種物質(zhì)有助于更快地燃燒脂肪。對(duì)于健身房的人來(lái)說(shuō)，吃香蕉和花生醬來(lái)獲得更多的蛋白質(zhì)”——名人教練Andrea Marcellus分享道。

2. Whole grains

全谷物

Whole grains are the quintessence of nuts. Each part of it contains its own benefits such as:

全谷物是堅(jiān)果的精華。每一部分都有其自身的好處，例如:

- Bran membrane: Is a thin shell to protect the seeds, it contains a lot of fiber, B vitamins and many essential minerals good for fitness.

-糠膜:是保護(hù)種子的薄殼，它含有大量的纖維、B族維生素和許多對(duì)身體有益的基本礦物質(zhì)。

- Germ: Possessing a variety of vitamins B, E and good fats that are not harmful to health.

-菌類:含有多種維生素B、E和有益脂肪，對(duì)健康無(wú)害。

- Embryo: The inner core of a grain rich in antioxidants, vitamins E, B1, B5, D1, protein ... has nourishing benefits during exercise.

-胚胎:富含抗氧化劑、維生素E、B1、B5、D1、蛋白質(zhì)的谷物的內(nèi)核。在運(yùn)動(dòng)中有營(yíng)養(yǎng)的好處。

If you regularly eat cereals before exercising, you will help your body prevent heart disease, support the digestive system and quickly lose weight by suppressing appetite ... For women in particular, whole grains Also good for baby development during pregnancy and reduces the risk of breast cancer.

如果你在運(yùn)動(dòng)前經(jīng)常吃些谷類食物，你的身體將有助于預(yù)防心臟病，支持消化系統(tǒng)，并通過(guò)抑制食欲快速減肥。尤其是對(duì)女性來(lái)說(shuō)，全谷物對(duì)懷孕期間的嬰兒發(fā)育也有好處，還能降低患乳腺癌的風(fēng)險(xiǎn)。

3. Oats

燕麥

When expert Gyimah plays basketball, the first thing she does before the start of the match is to eat a bowl of oats. According to her, oats have similar functions to whole grains but are "toned" and provide more energy. Thanks to this, the body will always be in a healthy state while the fat is still burning evenly.

當(dāng)專家吉瑪打籃球時(shí)，她在比賽開(kāi)始前做的第一件事就是吃一碗燕麥。根據(jù)她的說(shuō)法，燕麥和全谷物有相似的功能，可“調(diào)和”和提供更多的能量。由于這一點(diǎn)，身體將永遠(yuǎn)處于一個(gè)健康的狀態(tài)，而脂肪仍然燃燒均勻。

Despite being good, Ms. Gyimah still reminded that eating a lot of oats can cause bloating, so just eat a small bowl 30 minutes before training. Also, if you use oatmeal or related foods, make sure they don't contain too much sugar to avoid a counter effect.

吉馬提醒說(shuō)，盡管燕麥很好，但大量食用燕麥會(huì)導(dǎo)致腹脹，所以在訓(xùn)練前30分鐘吃一小碗就可以了。此外，如果你食用燕麥片或相關(guān)食物，確保它們不含太多糖，以免產(chǎn)生反作用。

4. Yogurt with fruit

水果酸奶

Referring to a snack that is both full and delicious without causing fat, there must be a name for yogurt. If combined with fruit, they will be a great source of carbohydrates, water and protein for the body. Not to mention they are food that most homes are also available, just mix together and eat.

提到一種既飽又好吃又不會(huì)產(chǎn)生脂肪的零食，酸奶必須有名字。如果和水果結(jié)合，它們將是身體碳水化合物、水和蛋白質(zhì)的重要來(lái)源。更不用說(shuō)它們是食物，大多數(shù)家庭也可用，只是混在一起吃。

However, to achieve the maximum weight loss effect, you should choose sugar-free yogurt with less sweet fruits, such as coconut yogurt or banana yogurt ... Eat 30 minutes before training for your body. has time to absorb and convert into energy. Just 1 small cup a day combined with regular exercise, any excess fat is difficult to "gather".

但是，要想達(dá)到最大的減肥效果，你應(yīng)該選擇不含甜味水果的無(wú)糖酸奶，如椰子酸奶或香蕉酸奶……鍛煉前30分鐘喝點(diǎn)。有時(shí)間吸收并轉(zhuǎn)換成能量。只要每天喝一小杯，再加上經(jīng)常鍛煉，任何多余的脂肪都很難“積聚”起來(lái)。