After get off work and exercise, what should I eat if I want to gain muscle and lose fat? Nutritionists teach 3 "Quick Food Spoons"

How to clearly ingest protein foods

In recent years, the popularity of sports atmosphere has become popular. Everyone has begun to pay attention to the intake of protein foods. Not only are there many ready-to-eat chicken briskets on the market, but there are also many online and offline cooking content to share with you how to prepare high-protein foods. In fact, not only sports people, but also protein needs throughout the year. In addition to patients with chronic kidney disease need to limit their protein intake according to different courses, growth, pregnancy and elderly people also need to consume sufficient protein food to provide growth and avoid the occurrence of weakening and sarcopenia. The recommended protein intake amount is as follows:

·Adults over 19 years old, 1.1 grams of protein per kilogram per day. Aged 71 years old, 1.2 grams of protein per kilogram per day. Sports people can increase their daily protein intake to 1.5 to 2.0 grams per kilogram per day for sports targets.

According to the definition of nutrition, each serving of protein food can provide about 7 grams of protein, and then it is divided into low-fat, medium-fat, high-fat and even ultra-high-fat protein foods according to the fat content contained in the food; dairy products are a small number of foods that can provide three huge amounts of nutrients in the human body, and each serving of dairy products can provide 8 grams of protein.

If you don't like eating meat or vegetarians, you can choose yellow beans as a substitute. Yellow beans contain complete amino acid types, and the processed quality is softer and tenderer than animal protein. It is not only an indispensable and important protein food in the vegetable world, but also a good ingredient that ordinary families can often choose.

According to the recommendation of the People's Health Department of the Ministry of Health, "Bean Fish and Egg Meat One Palm", you must eat bean Fish and Egg Meat One Palm Meat in every meal; only if there is enough protein, the body does not consume muscles as energy and maintain better thanks! If you are exercising, you can quickly supplement protein foods from about 1/2 to 3/4 of the palms after exercising, which can also allow muscles to absorb quickly and improve the efficiency of muscle building and fat loss.

Protein intake is important, but it is recommended to distribute the protein portion evenly in three meals. "Above one palm" per meal is the most useful portion to help build muscle and reduce fat. If you don't eat meat for lunch and eat twice the amount of dinner, in fact, the body can absorb and utilize protein in a short period of time, and eating too much at a time will be discounted! So don’t forget to replenish beans, fish, eggs and meat in every meal!

Finally, do you want to know how much protein you eat in a day? The simplest way is to calculate with your palm! A beanfish egg, the size and thickness of a girl's hand, contains about 21 grams of protein; a boy's hand, contains about 28 grams of protein. About 70% to 80% of the protein in a day comes from beans, eggs and dairy products, while the other 20% to 30% are small amounts of protein provided by all grains and vegetables. As long as we calculate the beans, eggs and meat we usually eat, and then divide by 0.8, we can simply estimate whether we have eaten the protein in a day!

Note: If you want to check the more accurate protein content in food, you can check the "Food Exchange Table" website announced by the Ministry of National Health of the People's Health Department

Q. Is eating too much meat the main cause of poor kidney function? A. According to the generational research statistics, the protein intake of normal kidney functioners has nothing to do with kidney function decline. Healthy adults take a short-term high-protein diet (2.0 grams/kg weight/day) and will not affect the function of the kidneys, but excessive red meat such as beef and pork may increase the risk of breast cancer and direct kidney cancer.

Q. Will eating too much beans cause pain? A. The pain is caused by excessive uric acid in the blood. The predecessor of uric acid uric acid was Principle, so yellow beans belonging to highprim are often misunderstood by the public! In fact, processed bean paste and dried tofu are already foods with medium primrose content. In the past, the pain was called "emperor's disease" because it was one of the rich diseases caused by fish, meat or drinks. According to scientific research, the risk of pain was related to the soybean intake! In recent years, it has been discovered that beer, sugary drinks, etc. are risk factors that are easily overlooked by everyone.

Q.Does low-fat milk look thinner and less nutritious? A. Taiwan’s fresh milk actually has a national standard (CNS3056) specification. The raw materials are mainly raw milk, and then backfill the milk fat and then kill bacteria according to the milk fat ratio. From the nutritional ratio, we can also understand why whole milk and low-fat milk are nutritious. Judging from the three nutrients provided by dairy products, the content of protein, calcium, and vitamin B2 is almost the same.

The ratio of ingredients of whole-fat milk to low-fat milk (take 240cc/cup as an example)

How to clearly derive the fragrance of oils

Animal fats, making people unable to resist! But for health, everyone began to know how to take advantage of others, began to turn to choosing vegetable oils, and even further understand the structure of oils and fats, and according to the difference in the double key position, it can be divided into three types of non-floating and fatty acids, Omega-3, Omega-6, and Omega-9, among which ω 3 and ω 9 fatty acids have the ability to resist inflammation!

Each meal, you need to take a teaspoon of fruit seeds, 2 almond fruits, 2 hazelnuts or 1 walnut kernel that are the size of the first day of the thumb.. After exercise, nutritionists teach you how to replenish protein

. Pumpkin & Job 's Tears

Hot content 288kcal, protein 15g, carbohydrates 37g, fat 11g

Ingredients/1 person: 50g steamed pumpkin, 30g barley powder, 1 tablespoon of fruit, 250cc of bean paste, method: Put the steamed pumpkin, barley powder and fruit in advance into a juice machine, add bean paste, and beat it into a smooth taste and you can drink.

Hao Food Course Nutritional Teacher Reminder: Kefia: Kefia powder is a full grain of food, and the powder is better digested than the complete grain of coix seed. After exercise, it can absorb it into the body more quickly and provide body energy to help restore physical strength!

. Onion & Chicken

Hot content 742kcal, protein quality 40g, carbohydrates 90g, fat 22g

Ingredients/1 person: 1 bowl of brown rice, 1 boneless chicken leg meat, 1 half a piece of rice, 1 chicken egg, 1 tablespoon of tangerine, sauce, 2 tablespoons of Japanese sauce, 1 tablespoon of mirin, 1 tablespoon of sake, 60cc of water, 60cc of water, 2} Method:

1. Cut the boneless chicken leg meat into pieces of appropriate mouth size, cut the tangerine into pieces, and beat the egg slightly.

2. After heating on medium-low heat, let the boneless chicken leg skin facing downwards, stir-fry until the fat is added, add tangerine and stir-fry to bring out the aroma.

3. After pouring the sauce and cooking, put the pot on the pot and cook for about 3 minutes. After opening the pot, pour the egg juice and turn off the heat. Put the pot on the pot and pour for another minute to allow the egg juice to solidify slightly.

4. After the dish is opened, pour the cooked chicken meat and sauce into a bowl with brown rice, sprinkle with tangerine flowers and enjoy.

High food course nutritionist reminder: Carbohydrates are added after exercise: 2-4:1 protein is the best supplement ratio, and cucumber can be said to be one of the best options. A bowl of lightly meets the mark, and can also add more foreign stews and favorite vegetables to make it a balanced and delicious meal!

. Spicy garlic Shrimp

Hot content: 148cal, 24g protein, 1g carbohydrate, 5g fat, 4 ingredients/4 servings: 12 fresh garlic, 5 cloves of garlic, 1 chili, 1 olive oil, 1 tablespoon of rice wine. Taste ingredients (2 teaspoons of white pepper, 2 teaspoons of black pepper, 1 teaspoon of salt)

Method:

1. Cut the garlic into minced garlic, chop the chili, and cut the green garlic into stew and stew green; cut off the stew and stew, open the back and remove the mud, and use a little salt and rice wine (except the portion) to remove the fishy smell. 2. Turn on medium heat and stir-fry the crock until it is colored and then push it to the crock. Stir-fry the crock, minced garlic, white pine and chili peppers.

3. Add the flavoring ingredients and stir fry evenly. Add 1 tablespoon of rice wine from the side of the pot, sprinkle with green and then boil the pot.

Hao Food Course Nutritional Teacher Reminder: A dish with less than 200 calories provides nearly 25 grams of protein. If you are loving sports, if you want to control the heat and choose it, it’s OK!

Book Introduction

Book Name: Build muscle and reduce fat! Quick cooking before and after exercise: Amy's private kitchen X good food class nutritionist team teaches you a super time-saving and delicious fitness meal!

Author: Amy's Private Kitchen, Good Food Course Nutrition Team

Publisher: Happiness Culture

Publication Date: 2020/12/16

Author Introduction/Amy's Private Kitchen

Amy comes from a Hakka traditional family. She has loved cooking and delicious food since she was a child and is good at authentic Hakka cuisine. After getting married, she also got Taiwanese cuisine from her in-laws' home. In addition, she lives in the community with many foreign families from Taiwan, which made her come into contact with cooking methods from all over the world, and from this, she opened up the different styles on the dining table. Since 2016, Amy has shared his creative ideas on FB and also filmed it into a 2-minute quick audio and video recipe. Because of the selfless sharing and the careful thinking of viewers, the fan page "Amy's Private Kitchen" has accumulated more than 1.2 million followers, as well as more than 850,000 fans like it. The maximum number of audio and video recipes has exceeded 3 million, and the single food score has exceeded 100,000 shares.

FB: "Amy's Private Kitchen" book: "Amy's Private Kitchen, Quick Cuisine after get off work" (Happy Culture)

Good Food Course Nutrition Team

The most down-to-earth nutritionist team, the most influential and trustworthy healthy diet marketing company. We are more than 4,000 nutritionists/masters of nutrition department student learning exchange platform. We have set up multiple professional courses for nutrition teachers and trained nearly 100 nutrition teachers. The nutrition knowledge field is located on Google search homepage.

<Establishment> Nutritional Teachers Top College Entrance Examination Diabetes and Bedology Education Teachers Chinese Pole Nutrition Consultants Ask the US ACE-CPT Personal Training American AFAA Aerobics Suitable Guidance Training Multi-Gym Nutrition Consultants Ask major media columns Authors from major colleges and universities

FB: "Good Food Courses" Official Website: Good Food Courses Eat healthy, learn a little book every day: "Be your own sports nutritionist: Master the key to muscle building, fat-reducing nutrition x main chef special sports meals, eat delicious food to lose weight, and create an ideal state of not asking for help" (Happiness Culture)