6. SPINACH
菠菜
"Spinach is one of the most popular superfoods out there, and for good reason: This antioxidant powerhouse fights free radicals in your body to not only prevent serious diseases like cancer and heart disease, but also quickly rebound from strenuous exercise," Carlucci says. It's also an excellent diet staple for promoting good health and strengthening your muscles (it has to do with its nitrates), according to this study from the Karolinska Institute in Stockholm. Make it the base of your salads, a side to your dinner, or toss a handful in your smoothie.
菠菜作为最流行的超级食物之一,自然有其优势。抗氧化组织可以有效对抗身体的自由基,不仅可以有效的预防严重的疾病像癌症和心脏疾病,而且还可以让你从锻炼的疲劳中恢复。根据斯特哥尔摩Karolinska学院的研究,菠菜作为一种极佳的减肥主食,能够促进身体健康,强韧你的肌肉。(推荐)做沙拉的主菜,或是你晚餐的辅食,还可以扔一把在你的奶昔中一起食用。
7. SALMON
三文鱼
"Salmon contains inflammation-fighting omega-3 fatty acids, plus it's packed with lean protein—a key component for muscle restoration and building," Carlucci says. If you're working out in the early or late afternoon, cook up some salmon for lunch or dinner. "Just make sure to always eat protein within 45 minutes after your workout for adequate recovery and strength," Carlucci advises.
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