Regularly eating the following 9 golden foods will help you develop a healthy and muscular physique. Even if you don’t drink Man Niu, you will still be full of energy!
1.Spinach
Become a muscular man
The folic acid contained in spinach can help the biceps brachii muscles contract strongly. It can also provide the energy needed for muscle growth together with the 3 fatty acids contained in spinach, and can make the muscles more sensitive to insulin, which is beneficial to increasing muscles and reducing weight loss. Fat. Effective in promoting muscle growth
In addition, folic acid can also speed up blood circulation to the reproductive organs and improve sexual performance.
▲The plot design of Bu Pai becoming powerful after eating spinach turns out to be well-founded!
2. Tomato
Protect the prostate
The lycopene contained in tomatoes can scavenge free radicals in the prostate and protect prostate tissue. Harvard University once published a long-term tracking report on 47,000 people. The report points out that people who eat tomatoes more than 10 times a day are 45% less likely to develop prostate cancer than the average person. It is recommended to eat 100 to 200 grams of tomatoes every day to meet the body's need for lycopene.
▲Cooked tomatoes will release more lycopene than raw tomatoes.
3. Oats
Lower cholesterol
Men are much more likely to suffer from cardiovascular diseases such as hypertension and stroke than women. American nutritionists have pointed out that oats are rich in soluble fiber, which can help lower cholesterol and protect the heart and blood vessels. In some studies, oats reduce the risk of heart disease by 30% or more.
▲ Common instant oatmeal is not equal to oats. Although soaked oatmeal was later introduced, nutritionists believe that it is better to use boiled oatmeal. Because there are no additional ingredients added to the oatmeal that needs to be cooked, but in order to pursue the taste, the soaked oatmeal will mostly add additives such as creamer, maltose, and flavors.
4. Apple
Protect your heart and lose weight
Men are about three times more likely to suffer from coronary heart disease than women. Dutch scientists found that eating an apple a day can reduce the chance of suffering from coronary heart disease by 50%. Research from the University of California, Davis also shows that eating two apples or drinking a cup and a half of pure apple juice a day can reduce the content of "bad cholesterol" in the blood, dissolve blood clots, and prevent arterial embolism. In addition, because apples are rich in water-soluble fiber, malic acid can help metabolism and also has a certain effect on weight loss.
▲A European study also showed that people who often eat apples are 40% less likely to have myocardial infarction than people who don’t eat them.
5. Kiwi fruit
High vitamin C to resist high pressure
Men have long played the role of bearers in work, family and society, and most of them have been under high pressure for a long time. Kiwi fruit, which is rich in vitamin C, can help secrete adrenocortin, a hormone that can fight stress and enhance the anti-stress effect in the body. In addition, oranges, green cauliflower, asparagus, etc. are also anti-stress foods high in vitamin C.
6. Purple grapes and blueberries
Anti-aging and antioxidant
Purple grapes and blueberries contain a large amount of antioxidants. Antioxidants can protect the human body from free radical damage when stress occurs, and can effectively inhibit free radicals and maintain oxidative balance in the body: they can help delay the symptoms of aging in the human body, and can reduce the risk of cancer and Risk of diseases such as heart disease.
7. Walnuts
Sleep and nourish the brain
A new study from Texas State University Health Science Center in the United States shows that walnuts contain a lot of melatonin, which can regulate human sleep and help you have a good night's sleep.
Walnuts are also known as longevity foods. Walnuts contain high phospholipid content, which can maintain normal cell metabolism, increase cell vitality, and prevent the decline of brain cells. It is a good brain-building food. Choline in phospholipids can also promote fat metabolism in liver cells, thereby reducing fatty liver. However, the fat content of walnuts itself is relatively high, so it is not advisable to eat too much. The daily consumption should be a handful of walnuts
Peach is the upper limit.
▲When some people eat walnuts, they are used to peeling off the brown film on the surface of the walnut kernels, but doing so will lose part of the nutrients. When eating walnuts, it is best to eat the brown film together.
8. Citrus fruits
Protect stomach and prevent cancer
Men are more likely to suffer from gastric cancer than women. Australian medical experts have found that eating two citrus fruits a day can reduce the risk of gastric cancer by 50%. Oranges, oranges, grapefruits, grapefruits, kumquats, lemons, etc. are all citrus fruits. However, citrus fruits should not be eaten on an empty stomach, nor should you eat too much, to avoid irritating the stomach and causing excessive gastric acid secretion, which may easily cause stomach pain.
▲Citrus fruits are rich in dietary fiber and contain a variety of flavonoids and antioxidants, which can help strengthen the immune system, inhibit the growth of tumor cells, and help the body resist various diseases.
9. Wolfberry
Replenishing kidneys and strengthening vitality
Replenishing the kidneys has always been a topic that men attach great importance to. In the past, it was popular to "replenish the shape with the shape". It was believed that eating more offal such as kidneys or seafood such as oysters could achieve the effect of nourishing the kidneys. However, most offal and seafood foods have the disadvantage of high cholesterol. In fact, when it comes to kidney-tonifying foods, wolfberry, which is rich in vitamin E and contains no cholesterol, is the first choice food for health and kidney-tonifying effects. In addition, black sesame seeds and walnuts are also recommended kidney-tonifying foods.
▲In addition to being used in vegetables, the simplest way to add wolfberry to water is to soak it and drink it. It is suitable for consumption in all seasons: in spring, you can drink wolfberry water alone, or you can boil it with astragalus; in summer, it is suitable to drink it with chrysanthemums, honeysuckle, and Pengdahai. Soak it with rock sugar and drink it; in autumn, it is suitable to make soup with pear, lily, tremella, hawthorn, etc.; in winter, it can be combined with longan, jujube, yam, etc. to cook porridge.