【搬运】让你狂瘦到不行的6种营养食物

本帖搬运自45天小组，原帖作者： 纯情主播猪猪 原帖地址： http://www.douban.com/group/topic/43026873/ 猪猪口头翻译（如有错误要指正哦） 小伙本们想拥有健美运动员一样的身材吗？现在开始吃这些食物，你就会更接近你想要的完美身材。从专家的角度来看，健身运动者的减肥食谱主要有以下6种食物。 燕麦片 普通的老式燕麦片（或者选择你喜欢的钢切燕麦），没有糖和任何添加剂，因为成分简单，所以你也可以添加调料，比如肉桂和代糖，你甚至还可以放点杏仁来嚼嚼。，总而言之，燕麦片是现在地球上最好的复杂碳水物。 为什么吃燕麦片的10种理由 高纤维 研究表明，燕麦片可以降低蛋白胆固醇（坏胆固醇），提高高密度脂蛋白胆固醇（好胆固醇） 还可以降低GI值，降低胰岛素的释放速度。 方便而且可携带 合成代谢——减少分解代谢和脂肪存储 防止饥饿 价格便宜 研究表明，可能降低患癌症的概率 强化肌肉和肝脏糖原储备 提供能量 那么喝燕麦粥现在看起来也不是很糟糕吧？ 乳清分离蛋白 这种蛋白质看起来是最优质的蛋白，吸收速度也是超级快的，因为它大约20分钟就能被人体吸收，所以它是运动锻炼后补充蛋白质的最好来源，而且研究表明，为了在运动后防止肌肉分解，你必须尽可能快的把蛋白质补充进入身体， 所以食用1-2勺的乳清蛋白粉能防止你的肌肉分解，并能提高你的代谢功能。 鸡蛋 鸡蛋中的蛋白质相对于其他形式的蛋白质来说，是最具有生物价值的。信不信由你啦，你不要看蛋黄只是一个装满胆固醇的黄哦，实际上它还包含了人们的身体所需要的其他重要营养物质。 蛋黄中包含了维生素A，D，E以及胆碱（大脑健康至关重要），还有300毫克的胆固醇（每日推荐的摄入值），和一些脂肪和蛋白质。 一只大鸡蛋中只含有7克蛋白质，而其中的4g存在于蛋白里。最好的办法就是吃鸡蛋的时候剔除一部分蛋黄，从而避免摄入过多的脂肪和胆固醇。好的吃法是：4个蛋白，1个蛋黄。好味道，脂肪少。 白干酪 这真是健身的人的理想食物 - 低脂肪，低碳水化合物，高蛋白质。不仅如此，它还包含酪蛋白和乳清蛋白。因为乳清蛋白会被你的肌肉迅速吸收。 另外，酪蛋白被人体吸收缓慢从而达到平衡的状态。你的身体在餐后要花几个小时来吸收蛋白质，从而防止你宝贵的肌肉代谢出去。 杂货店里卖的都是单服容量和混合物。如果你需要的是纯蛋白质，你可以选择低脂肪白干酪（不含脂肪，1％，2％和4％）。 显然，含有4％脂肪的奶酪口味明显优于无脂肪的奶酪。还有，在奶酪中混合一些无糖果酱，肉桂和代糖可以让奶酪变得好吃点。 西兰花 你妈妈强迫你吃西兰花是对的。因为西兰花对你的身体有很多好处，可以改变你的体质。它含有很高的维生素C和可溶性纤维 – 这些可以帮助你的肠胃蠕动。另外，它被认为还可以降低患某些癌症的风险，还可以提高你的免疫力来抵抗病毒。由于纤维含量高，西兰花还能让你有很长时间的饱腹感。如果你吃饱了，那么你就不会再吃其他食物，因为饮食过量会影响你的体型。到最后你的减肥之路又失败了。 天然花生酱 你知道吗，在美国，花生酱中必须包含至少90％的花生？ 在一罐纯天然花生酱的罐子后面，营养成分表应该只包含花生和盐。 最佳的六种适合健身的时候吃的食物 如果它包含任何其他成分，如棕榈油，糖，氢化油，等等，那就不是纯天然的，还会加速胰岛素到达高峰。打开花生酱以后你需要把表面的那层油和花生酱搅拌均匀。 花生酱不仅价钱便宜，而且对你的身体健康有很大的好处。再者，花生酱饱含不饱和脂肪，这是一种健康的脂肪。这些脂肪被证明，能帮助血液中的脂肪酸氧化（脂肪流失）。还有不要忘了，脂肪需要相当一段时间才能从胃里排出去，所以你才会有饱腹感。吃花生酱还可以防止心血管疾病，它含有蛋白质，维生素B3和E，镁，叶酸，膳食纤维，和精氨酸。但是不要吃太多，因为花生酱的脂肪含量很高，它是一种高热量的食物。一勺天然花生酱含有14克脂肪，那么乘以9（因为1g脂肪含9卡路里的热量）的话，PB＆J牌三明治很容易从一个健康的食品沦为让人肥胖的食品。 在你的日常饮食中添加这些食物，你就离你想要的完美身材更近一步了。如果你已经在吃这些食物了，那么恭喜你，你已经领先群里的小伙伴一步啦！ Facebook:https://www.facebook.com/BodybuildingMotivationFitness Blog:http://bodybuildingfitnessfacts.blogspot.com/ 原文：Top 6 Foods at Bodybuilders Grocery List Want to have the physique of a bodybuilder or fitness competitor? Start eating like one and you will be on your way to the body of your dreams. Here is an insider’s look at six staple foods on a bodybuilder’s diet. Oatmeal Plain old fashioned rolled oats (or steel cut if that is what you prefer) with no added sugars or flavorings. It’s simple, add the flavorings yourself. Dashes of cinnamon, a tablespoon of splenda, you can even throw in some almonds for a little crunch. Oatmeal is one of the best forms of complex carbohydrate currently on the planet. 10 reasons to eat oatmeal: High in fiber Studies show it lowers LDL cholesterol (bad cholesterol) and raises HDL cholesterol (good cholesterol) Low on the GI scale – slower release of insulin Easy and portable Increased anabolism – decreased catabolism and fat storage Kills hunger Inexpensive Studies show it may lower risk of some cancers Replenishes muscle and liver glycogen stores Provides energy Porridge isn’t so bad now is it? Whey Protein Isolate (WPI) This protein is one of the best quality proteins around and absorbs at a speed no other can beat. Because of the quick absorption (approx. 20 minutes) whey is an excellent post-workout protein source. Studies show that in order to stop muscle catabolism after a hard workout, you must get protein into the bloodstream ASAP. Consuming a scoop (or two) of whey protein provides your muscles with the building blocks to stop catabolism and promote anabolism. Eggs The protein in an egg happens to be of the highest biological value providing a standard to compare other proteins. Believe it or not, the yolk is not just a cholesterol laden blob of yellow goo; it actually contains many other nutrients essential to the human body. One large chicken egg contains only 7 gr of protein, 4 of those are found in the white. A great way to avoid excess fat and cholesterol while eating eggs is to leave out a few of the yolks. A good rule of thumb: for every 4 egg whites, have 1 yolk. All the taste, less fat. All of the egg’s Vitamin A, D, and E are found in the yolk as well as choline (essential for brain health), 300 mg of cholesterol (recommended daily value), some fat and protein. Cottage Cheese This is a bodybuilder’s dream food – low in fat and carbohydrate, yet high in protein. Not only that, but it contains casein and whey protein. Because whey protein is rapidly absorbed your muscles are fed immediately. Caseins, on the other hand, absorb at a much slower rate simulating a ‘time-released’ state. Your body is absorbing protein for hours after consumption and saving your precious muscles from the dreaded “catabolic state.” Grocery stores typically carry single serving containers and larger tubs. For those of you looking for a lean source of protein, you can choose from one of the lower fat versions (fat-free, 1%, 2%, and 4%). Obviously the 4% fat cottage cheese tastes much better than the fat-free version, however, mixing in some sugar-free fruit preserves or cinnamon and Splenda will definitely buffer any dislike for the taste. Broccoli Your mother was right when she forced you to eat your broccoli. This green veggie offers so many health benefits you are crazy to leave it out of your physique altering diet. It is high in Vitamin C, and soluble fiber – that’s right, it helps to move your bowels. It contains properties believed to lower your risk of certain cancers, and has anti-viral activity to increase your immune response as well. Because of the high fiber content, this green veggie is very filling, leaving you feeling fuller longer. If your tummy is full you are less likely to over eat the foods that can really harm your physique. This in the end will lead to fat loss. Natural Peanut Butter Did you know that in the United States, peanut butter must contain a minimum of 90% peanuts? The ingredients list on the back of a jar of “natural” peanut butter should contain only peanuts and salt, at the most. If it contains any other ingredients such as palm oil, sugar, hydrogenated oils, etc. this is not considered “natural” and will contribute to a severe insulin spike. It’s true you do have to stir the oil back in the peanut butter upon opening. This is a small price to pay for the abundance of health benefits contained in a single jar of PB. Peanut butter is packed with monounsaturated fat – healthy fats. These fats have been shown to aid in fatty acid oxidation in the blood (fat loss). Don’t forget that fat takes quite a while to empty from the stomach. This creates a feeling of fullness for a longer period of time. Peanut butter also provides protection against cardiovascular disease, contains protein, Vitamins B3 and E, magnesium, folate, dietary fiber, and arginine. Be careful not to overindulge. Because of the high fat content of peanut butter it is a high calorie food. There are 14 grams of fat in a tablespoon of natural peanut butter. Multiply that by 9 (because 1 gr of fat contains 9 calories) and that PB & J sandwich can easily go from a healthy snack to a fattening one. Simply adding these foods to your daily routine will get you on the right path to a better body. If you are already eating these foods, great! You are ahead of the game!