“坚果和种子能够提供对抗炎症重要的欧米伽3不饱和脂肪酸,它所含的蛋白质帮助肌肉的生成和生长,电解质用于充足的水化,锌则可以用来提高免疫力(只是列举了其中一部分),” Carlucci如是说。来自坚果和种子不仅提供优质蛋白资源,其中的膳食纤维同样适用于素食主义和严格的素食主义者。而且对于喜欢吃肉的人来说也是不错的素食零食。
5. TURMERIC
姜黄
Turmeric is full of the inflammation-fighting antioxidant curcumin, which has been shown to decrease what’s called delayed onset muscle soreness, according to research published in the European Journal of Applied Physiology. "Compounds in this spice help reduce muscle damage and inflammation, and promote muscle repair, guaranteeing a higher level of athletic performance" Carlucci explains. Carlucci suggests adding turmeric into soups or making a turmeric latte (also called “golden milk”) by combining 2 cups heated cow or almond milk + 1 teaspoon turmeric + 1 teaspoon ginger.
姜黄富含抗炎症和抗氧化剂的姜黄素,通常用来减轻迟发性肌肉痛,根据发表在《欧洲应用生理学》杂志上面的研究“这种植物成分能够狗帮助减轻肌肉损伤和炎症,促进肌肉修复,确保运动员有高水准的表现。” Carlucci 解释道。(推荐)在汤里加入姜黄素,或者做姜黄拿铁(也叫“黄金牛奶”),即在热牛奶或者热杏仁奶中加入一茶匙姜黄粉,和一茶匙生姜粉。
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