4.Pasta
意大利面
Pasta provides energy that fuels our muscles and brain once its broken down, and can serve as the perfect foundation to a meal when paired with fiber-filled vegetables, and proteins, like chicken, shrimp, or beef. Whole wheat pasta is a better-for-you option, offering more fiber and other nutrients.
意大利面在肌肉和大脑受损时提供能量,和富含纤维的蔬菜、蛋白质(如鸡肉、虾、牛肉等)也是完美的搭配。全麦意大利面是更好的选择,为你提供更多纤维和其他营养物质。
5.Butter
黄油
Adding a teaspoon to sautéed vegetables will help your body absorb fat-soluble vitamins(E, A, D and K). Choose butter from grass-fed cows; it has less saturated fat and more unsaturated(good) fatty acids, which can be stored in your muscle cells. They can also act as a fuel source during exercise.
清炒的蔬菜中加一茶匙黄油有助于身体吸收脂溶性维生素(维生素E、A、D和K)。要选择吃草奶牛的黄油,这种黄油含有较少的饱和脂肪酸和较多的不饱和脂肪酸(对身体有好处),可以储存在肌肉细胞中,在锻炼时提供能量。
6.Chocolate
巧克力
All forms of chocolate stimulate the release of ‘happiness’ neurotransmitters. It’s also rich in plant flavanols, antioxidants, and magnesium, which can help reduce stress.
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