The adverse effects of overuse almonds

Almonds are a delicious and healthy food suitable for breakfast, eating while on the road or in the afternoon, when hunger again "spoke to." These nuts can be added to salads or other dishes. Small amounts of almonds are recommended for most diets, but consumption of too many of them can cause some side effects. Here they are:

1. Weight gain. Eating more almonds can cause weight gain. The recommended serving is about 30 g, for these nuts are high in fat and calories. With 30 grams are 168 calories and 14 grams of fat. For this reason, you can upload a pound if you add only 500 calories every day for a week. Although the fat in almonds are healthy, that does not mean that it is not fattening.

2. Interactions with medications. In almonds contain much manganese. In 30 g almonds has 0.6 milligrams of this item. The human body needs between 1.8 and 2.3 milligrams of manganese per day to function properly. However, if you eat a lot of almonds, this can cause drug interactions. Large amounts of manganese in the blood can affect you badly if you drink antibiotics or medicines for blood pressure. 

3. Oversaturation on the body with vitamin E. Almonds contain vitamin E, which has antioxidant activity. With 30 grams of nuts contains 7.4 milligrams of the vitamin. This is approximately half of the required daily dosage. Your body may be oversaturated with vitamin E, but if almonds, eat and products such as eggs, spinach and whole grains. This can lead to a state of drowsiness, blurred vision, headache, diarrhea and flatulence.

4. Gastrointestinal problems. 30 g almonds contains 3.5 grams of fiber. However, the consumption of too many nuts can lead to bloating and constipation. If you love to eat more almonds must drink water with them, to help your body cope with the intake of fiber. 

20 best foods with whom can accumulate muscles - PART TWO

After the first 10 helpers for muscle growth, it's time for the second major portion of delicious and healthy food: 

  Sweet Potatoes 

Carbohydrates are the key macronutrient for the body that brings strength and energy. Sweet potatoes are one of the most delicious and easy resources to restore energy reserves and provide fuel for muscle protein synthesis. In addition to vitamins and minerals, fiber in them will maintain stable blood sugar and you will keep not hungry for a long time.
  Wild Salmon

 
Besides solid protein injection (from 19.8 to 21.6 g in 100 g fish), it is very high in Omega-3 fatty acids - up to 3996 mg. in 100 g This serious dose of Omega-3 will boost your metabolism, accelerate the breakdown and burning of fat and give serious shoulder of your dream quickly build lean muscle mass.
  Whey Protein

 
Fastest digestible protein is all you need after an intense workout. Its amino acid profile best meets the needs of muscle maintenance and growth. Best thing about whey protein, however, is its high biological value - a measure of the efficiency of absorption by the body and the percentage of protein used for growth and development of muscle tissue.
  Broccoli

 
Put broccoli and other fiber-rich vegetables such as asparagus, spinach, tomatoes, peppers, onions, leeks and sweetcorn in the priority list of post-workout food. According to the advice of all medical experts have to eat 5 to 7 servings of fruits and vegetables a day, and you will hardly find better sources of vitamins, minerals and fiber than the above.
  Wild Rice

 
Wild rice is often forgotten and neglected undeserved fitness food but will give you 7 g protein and 3 grams of fiber in 1 cup cooked rice (164 g). In raw wild rice protein content reached 23.6 g in 160 g along with huge doses of vitamins B2, B3, B5, B6 and B9 (17-54% of the RDA). In any event, it is a great alternative to brown rice.
  Cottage Cheese 

 
A low-fat cottage cheese cup (226 g) with 1% fat will give you 28 grams of protein. Another plus is the cottage cheese natural combination of fast and slow digestible protein to keep you satiated and will satisfy your needs amino acid for a longer period of time.
  Chocolate Milk 

 
Sounds too delicious to be true, but chocolate milk proven to help accumulate more muscle. A study published in the International Journal of Sports Nutrition and Exercise Metabolism, shows that chocolate milk from the store is just as effective as a pre-workout sports drink to increase muscle performance and delay the onset of fatigue.
  Red meat - bison and venison

 
This is a more expensive touches to menu, but also a better source of protein than beef (less saturated fat and cholesterol), which fought in vitamins of the B group, iron, phosphorus, selenium, zinc and honey.
  Lentils and chickpeas

 
Who says you have to eat meat to satisfy their needs for protein? These vegetarian and vegan food cams are a good alternative to the saturation of the muscles.
  Almonds

 
A perfect example that the greatest treasures are often of small size. A cursory glance is enough - at 28 g raw almonds contain 5.9 g protein, 8.6 g monounsaturated and 3.4 g polyunsaturated fat (1 g saturated only), but the most useful for your muscles were 7.3 mg. vitamin E (37% of RDA) - antioxidant, free radicals and disposed to help you recover more quickly and painlessly from intense workouts.