Avocado
During the study of Mexico in 1996 was found that people who eat avocado every day for one week, the signed 17 per cent drop in the levels of their total cholesterol. Simultaneously, in the blood of lovers avocado was noticed a rise in the quantities of good HDL cholesterol.
Whole Grains
Soluble fiber, found in whole-grain content of bread, brown rice and oatmeal are associated with cholesterol and help his removal out of the body. That is why this kind of food is considered one of the best friends of a healthy heart.
Sterols
Sterols are compounds that are figuratively "compete" with cholesterol for absorption of nutrients are trapped in the gastrointestinal tract. Sterols have the ability to reduce high levels of bad LDL cholesterol, and most often they can be acquired through consumption of quality fresh milk, margarine and orange juice or juices.
Pomegranate
Pomegranate is rich in phytochemicals that act as antioxidants, protecting the lining of the artery damage. Study in 2005, published in the journal Proceedings of the National Academy of Sciences, found that regular consumption of pomegranate stimulates the natural production of more nitric oxide, which in turn facilitates blood flow and keep arteries open to nutrients passing through them.
Broccoli
Broccoli is an excellent source of valuable vitamin K, which interferes with calcium damaging arteries. Because of its vast fiber, broccoli also contribute to the efficient and lowering high blood pressure and cholesterol.
Turmeric
Spice turmeric and its active substances - curcumin have potent anti-inflammatory properties help reduce internal inflammation, which are among the main culprits for the development of atherosclerosis (hardening of the arteries). Moreover, curcumin and helps to reduce the fat depositions in the arteries up to 26%.
Watermelon
Regular eating of watermelon has a positive effect not only on yourself slim the figure, but also the successful regulation of blood pressure. This delicious summer fruit contains within itself robust amounts of the amino acid citrulline, which stimulates the production of nitric oxide and helps in dilation of arterial blood vessels.
Broccoli is in the cabbage family and very close to the cauliflower. Broccoli is a vegetable with high nutritional value with great taste. Contains a significant amount of vitamin A, C, K, folic acid and dietary fiber, and other vitamins and nutrients.
Broccoli contain phytonutrients sulforaphane and indoles which have anti-cancer effect. But it has this effect, it is important that the vegetables are not cured. Phytonutrients indoles is another friend of muscles, increased testosterone levels, decreased body fat and increasing muscle growth.
Broccoli is the family of cruciferous vegetables. A diet rich in vegetables such reduces the risk of a variety of cancers, including lung, breast and ovarian cancer in women, the bladder. Men who consumed at least once a week cruciferous vegetables is less likely to have problems with the prostate. For even greater effect it is recommended to be consumed with tomatoes.
Broccoli positively influence the health of the stomach, helps to quickly restore the sunburnt skin, reduce cardiovascular disease, prevent cataracts, enhance immunity and builds strong bones.
There are many reasons why bodybuilders include broccoli in your diet.
At first, a vegetable is packed with vitamins and minerals, which are necessary for many processes and functions. Broccoli contain significant quantities of chromium, a mineral which is needed for processes in the body, metabolism and control blood sugar levels.
When you eat broccoli would not worry about the calories, even if your body can burn more calories for the absorption of vegetables. Broccoli contains calcium, which is responsible for blocking the hormone calcitriol. Broccoli is the anti stress food.
.jpg)
When selecting broccoli prefer not to have a yellow bloom or color does stem should be firm, without spots. Store in the refrigerator for a week if you freeze it can be stored and about 1 year.
It is recommended to prepare steamed broccoli as a severe heat treatment will significantly reduce the quantity of nutrients to the vegetable. Do not put it in the microwave. Prepare it with olive oil to keep the vitamins and minerals in it.
And if you still are not broccoli of your favorite vegetables, you can try to add them to green juices!
Whether you are focused on increasing muscle and burning excess fat, broccoli will help you effectively achieve your fitness goals.
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.
Spinach
This dark green vegetable is rich in omega-3 fatty acids and folic acid, which help in reducing the risk of cardio - vascular disease, stroke and osteoporosis.
Bonus: Folic acid increases blood flow in the - deep "regions" that prevents age-related sexual problems.
And spinach is packed with lutein, which is good for eyesight.
Dose: 1 cup fresh spinach or 1/2 cup cooked per day.
Yogurt
It has over 2,000 health benefits. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in the body. This helps to boost the immune system and protect against cancer.
Tomatoes
There are two things you need to know about tomatoes: Red are the best - because they are filled with more of the antioxidant lycopene. And tomatoes are so good as fresh because it is - easy for the body to absorb the lycopene. Studies show that a diet rich in lycopene can reduce the risk of diseases of the bladder, lung, prostate, skin and stomach cancer and reduces the risk of coronary heart disease. Strive for 22 mg. lycopene day, which is about eight red tomatoes and glass of tomato juice.
Carrots
These orange vegetables are packed with carotenoids: fat - soluble compounds that are associated with a reduction of a wide range of diseases (cancer, inflammatory diseases such as asthma, etc.).
Dose: 1/2 cup per day.
Blueberries
Contain many antioxidants, more than any other fruit. Because they have a weapon against prevention of tumors, diabetes and dementia. Studies show that blueberries, which are rich in fiber and vitamins A and C, also work well against cardio - vascular diseases.
Dose: 1 cup fresh blueberries a day or 1/2 cup frozen or dried.
Black beans
All types of legumes are good for your heart, but none can boost your brain power with the black beans. This is because it is rich in anthocyanins these are antioxidant compounds that improve brain function. Daily portion of 1/2- cup provides 8 grams of protein and 7.5 grams fiber. It is also low in calories and no saturated fat.
Walnuts
Very good for the heart, walnuts have more omega-3 fatty acids than salmon, loaded with more anti-inflammatory polyphenols than red wine and 1/2 cup is enough to build muscle.
A serving of walnuts - about 1 ounce, or seven nuts is useful at any time, but - now as a snack after workout recovery.
Oats
Oats are one of the most - healthy cereal known until now. Extremely rich in fiber, it is a natural fighter against cardio - vascular diseases. Yes, oats loaded with carbs, but the transformation into sugars is slowed by the fiber. In half a cup of oats has 10 grams of protein that gives muscle power.
Adding an exercise or a change in diet will not make as if by magic, belly fat disappear. These fats tend to be a bit more stubborn than fat in other parts of the body. Possibly the biggest change has to come from your diet since 75% of the result which is undoubtedly due to see her. If you do not eat right, fat will return after a while. Here are some of the best foods to include in your diet, tailored to the abdomen.
Walnuts
While all nuts are a healthy source of fats, walnuts are especially helpful because unsaturated fatty acids they contain. The inclusion of a large amount of essential fatty acids in the diet helps to prevent insulin resistance, so when you eat carbohydrates, your body is more likely to use them as fuel or send them to muscle cells without causing low blood sugar.
Unsweetened oatmeal
If your usual breakfast consists of toast or some other pasta, you might consider replacing it with oatmeal, which has more dietary fiber, protein, and almost no sugar. If you tasteless spice it with cinnamon, your favorite protein powder, peanut butter, maple syrup or add a little honey.
Apples
Many people believe that fruits should be excluded from your diet if you want to melt belly fat, but this is not quite true. Provided that maintain target calories and carbohydrates, there is nothing wrong with adding some fruits on the menu. Apples are a particularly good choice because of low fat, which will help you are full for a longer period of time.
Fish
The regular inclusion of fish to your diet is another great way to increase your intake of unsaturated fatty acids while meeting the demands of your protein. Salmon is a fish that has a much lower mercury content, so it is safe to consume regularly. The only thing, however, you need to watch is the weight of your portion, as it is a source of protein, which is slightly higher in calories and also contains fat.
Egg whites
Egg whites are low in calories and will help you to quickly lose belly fat. They are one of the most easily absorbed protein types, so that you will know that you are doing a good job meeting your needs when you regularly eat them. Since proteins are entirely protein, they fit well when trying to reduce the total calories in your diet. Egg whites are also very intermodal in ways that can make them, ensuring that you can find at least one of which can be enjoyed.
Broccoli
Vegetables
play an important role in burning belly fat because they are
low-calorie, high-fiber and provide a large amount of essential vitamins
and minerals needed by the body to maintain good health. Broccoli is a particularly rich source of vitamins. C and Vit. K, one serving provides over 100% of your daily needs. Only 43 calories in a serving of cooked broccoli - a snack that you can safely add to your diet to burn abdominal fat.
Linseed
More and more people realize the benefits of nutritional value of flaxseed and add it to smoothies, oatmeal porridge or baking as a way to increase your intake of omega-3 fatty acids and fiber. Omega-3 fatty acids contained in flaxseed help to slow the rate of bone turnover, which can lead to osteoporosis.
It is believed that low-calorie foods do not contain all the substances needed by the body, but it turns out it is not. Researchers drew up a list of foods that are not only low in calories but are super nutritious.
Broccoli is number one ranking with a low content of calories, but very rich in nutrients. First, it contains high amounts of vitamins. C, vit. K, beta-carotene, folic acid and B vitamins (B1, B2, B3, B6). Broccoli is rich and are calcium, iron, magnesium, potassium and zinc. Very appropriate for expectant mothers because they contain the most important vitamins and minerals needed during pregnancy, and this in a completely natural form. The most valuable ingredient in broccoli is Sulforaphane doubt. This substance prevents stomach cancer and cancer of the skin (by neutralizing the harmful effects of ultraviolet rays). Sulforaphane also stops the growth of existing cancer cells originated.
Beets - rich in antioxidants, iron, folic acid and potassium.
Cauliflower - path is a source of vitamin C, and black coffee helps weight loss reduces the risk of type 2 diabetes and obesity.
.jpg)
