Develop a simple and effective muscle-building diet plan

Develop a simple and effective muscle-building diet plan

Muscle building is a comprehensive and complex process.

It requires proper exercise, and the diet is enough for this very important position. How to eat well and eat effectively is very learned and very particular about it.

  The first meal: breakfast because there is no food supply overnight, the body urgently needs metabolism, especially flashing, stepping on to provide energy for the first few hours of work.

Composite fibers “burn” very slowly and provide energy lastingly, which is a better choice.

  Of course, you also need to absorb proteins to maintain a constant flow of amino acids in the blood, which helps prevent muscles from catabolizing them.

This meal should provide about 50 grams of protein.

  Second meal: Snack in the morning About 3 hours after breakfast is time to eat again.

This is one of the smaller meals of the day, and it only requires the body to get energy for the rest of the morning and maintain a constant amino acid flow in the blood.

  The amino acids come from protein, and the protein in this meal replaces chicken breast meat, or high protein powder.

You can add some vitamins, such as fruits.

Fruit is also a good source of cellulose, which is often lacking in the diet of most bodybuilders.

  Third meal: lunch The focus of the lunch is protein, which also includes complex glucose and vegetables.

Protein foods such as beef, salmon, etc. are good choices for the muscle growth phase because they can provide extra impurities in addition to protein.

Salmon and other fish contain healthy aunts.

  In some other aspects, such as potatoes, rice and pasta.

  Fourth meal: Like the snack in the morning before training, the main purpose of this meal is to ensure a continuous flow of amino acids in the blood.

It should be implanted at least one hour before training.

During the muscle gain phase, you replace one.

High protein drink, plus some carbohydrates.

  Fifth meal: The meal after training and dinner consists of two parts. The first is a drink that is absorbed within 30 minutes after training.

Absolutely you are trying to increase muscle mass or reduce body fat. At this time, you should add simple bones to supplement the glycogen reserve consumed during training.

The ideal way is to supplement protein and glucose in a ratio of 1: 2.

It is ideal to absorb 25-30 grams of protein, because you must ensure sufficient amino acids to rebuild muscle, and you cannot slow down the simple protein absorption due to excessive protein absorption.

  The second part of the meal is supplemented about an hour after the snack. It consists of solid food and should include a complex mixture (such as rice, potatoes) and high-quality protein (such as steak), and eat plenty of vegetables.

  Meal 6: Late Night Snack The most important part of this meal is protein to ensure that amino acids are provided to the body when sleeping.

If you want to eat, you can absorb a small amount of impurities.

Of course, most bodybuilders avoid carbohydrates completely at night because they are more likely to turn into aunts at rest.

Red dates and blood


Red dates and blood

Jujube, longan, peanuts, red beans, brown sugar, ginkgo, and Chinese wolfberry are all foods for blood and kidney that people often eat, and when they are matched with each other, they become a good blood-feeding diet.

  Jujube can also be drank in an iron pan and soaked in water to treat cold stomach and stomachache. After adding longan, it is a tea that invigorate blood and qi, which is especially suitable for teachers, salespersons and other people who use throat more frequently.

If you add 4?
6 capsules of wolfberry can also treat constipation, but people with thin stools should not add wolfberry.

Commonly used red dates, longan and wolfberry tea, not only qi and blood, but also eyesight.

  Red dates, peanuts, longan, plus brown sugar, stewed in a pot with water, often eaten, the effect of nourishing blood is very good.

Red dates and red beans are added to glutinous rice to make porridge.

  Cut 10 jujubes, remove 10 shells of ginkgo, and boil for 15?
20 minutes, eat every night before bedtime, can nourish blood and kidney, relieve cough and asthma, cure frequent urination, cure nocturia, and the effect is very good.

10 jujube incisions, 10 wolfberry seeds, boiled water to drink, nourish blood and kidneys, specialize in waist and knee soreness, eat for many years, have the role of beauty and freckle.

  In addition, use trotters with soy beans and red dates to stew and eat; use turtles to add wolfberry, red dates, and ginger to rot and eat; cow dung, minced pork and red date stew to drink; beef hoof, pork hoof with peanuts, ginger, and red datesStew is rotten and these are good foods for blood.

Women’s Weekly Detox Program

Women’s Weekly Detox Program

Initially, toxins can be quickly eliminated, but if indigestion, it will cause the toxins to stay at the beginning and be reabsorbed, causing great harm to health.

  7 Day Diet Detox Treatment The following is the “7 Day Diet Detox Treatment” recommended by experts.

Because toxins in the body make the blood oxidize and become acidic, and the circulation is not smooth, this course of treatment is mainly vegetables and fruits. Most of them are alkaline, which can neutralize excessive acidic substances in the body and dissolve toxins accumulated in cells.

As people tend to feel hungry and tired for the first day or two, to avoid affecting work, it is recommended to start this course on Saturday.

  Day 1-2 1.

Get up: a cup of warm white water, white water with honey or hot lemon juice 2.

Breakfast: 1 fruit 3.

Morning: a small amount of dried fruit 4.

Lunch: 1 bowl of coarse rice + 2 servings of vegetables 5.

Afternoon: Homemade fruit juice (1 kg of apples, pears, grapes, mangoes, or strawberries and other juices are added to the same amount of water.

Adding water to the juice can help clean the digestive tract) 6.

Dinner: 1 serving of vegetables 7.

Before going to bed: Vitamin supplement expert analysis: It is easy to feel aging for the first one or two days, especially at night, it is recommended to go to bed early to avoid unbearable newborns.

If you really want to eat, eat apples or grapes.

In addition, drink plenty of water throughout the day, and choose warm white water, white water with honey or hot lemon juice, do not drink carbonated drinks such as cola, and milk or coffee.

But be careful not to drink too much water before going to bed.

  Days 3-7 1.

Get up: a cup of warm white water, white water with honey or hot lemon juice 2.

Breakfast: oatmeal + 1 vegetable / 1 fruit / 1 fruit salad 3.

Morning: 1 fruit + a small amount of dried fruit 4.

Lunch: 1 bowl of coarse rice / 1 bowl of flour rice porridge + 2 servings of vegetables + 1 serving of fish + 1 serving of beans 5.

Afternoon: 1 fruit / 1 fruit salad 6.

Dinner: 1 vegetable + 1 fish + 1 legume 7.

Evening: 1 fruit 8.

Before going to bed: Vitamin supplement expert analysis: Do not use salad dressing for fruit salad, substitute apple juice, lemon juice or natural yogurt without milk.

Choose olive oil for cooking oil, and do not use too much during cooking, and do not use too many seasonings, especially salt, otherwise it may cause potassium deficiency and urine and sweat.

Vegetables can be eaten raw, because raw vegetables can provide a lot of fiber and help detoxify.

Also pay attention to the rich variety of foods to try every day.

  TIPS3: Detox food blacklist fruits NO: oranges (too strong acidity), avocado, banana (too much starch, too much fat) vegetables NO: tomatoes, spinach (too strong acidity) beans NO: lentils (too easy to swell)Gas)) Dried fruit NO: Peanut (too much starch, too much fat) Other NO: Bread, milk or milk-containing products (not easily digestible) Chocolate, sugar (disturbance of glycemic index caused by appetite) caffeine, alcohol (irritating to the stomach)Too big) Living habits Drinking more water can promote metabolism, reduce the time that feces stay in the body, reduce the absorption of toxins, and dissolve toxins.

It is best to drink a glass of warm water on an empty stomach every morning.

In addition, drinking water in the morning can reduce blood viscosity and prevent cardiovascular and cerebrovascular diseases.

  Eat vegetarian food two days a week to give your stomach a chance to rest.

  Because too much greasy or irritating food will produce a lot of toxins in the metabolism, causing a huge burden on the stomach.

  Eat more fresh and organic foods. Eat more fresh and organic foods. Eat less processed foods, instant foods, and refreshing beverages because they contain a lot of preservatives and pigments.

  Controlling salt absorption in your daily diet. Excessive salt can lead to urination, sweating, and accumulation of water in the body.

If you have a strong taste, you can try replacing salt with celery and other vegetables with natural salty taste.

  Proper supplementation of antioxidants Proper supplementation of antioxidants Some vitamin C, E and other antioxidants to help eliminate free radicals in the body Do not eat too fast, chew more so that it can secrete saliva, neutralize various toxic substances, cause a benign chain reaction, excreteMore toxins.

Wheat germ

Wheat germ

In Japan, many people mix wheat germ powder with fresh milk for breakfast.

  Wheat germ oil and wheat germ powder are very common in Japan. There are a number of wheat germ products in some famous Japanese large supermarkets, such as ION and Xiyou Supermarket.

For convenience and nutrition, many office workers cook wheat germ powder with milk in the morning and eat a banana.

  Is there any nutritional emphasis on this combination of wheat germ and milk?

Wang Yongjian, secretary general of the Xi’an Nutrition Society, said that milk and wheat germ are both very nutritious foods, which are almost the nutritional components required by the human body and have different nutritional structures.

  The most precious nutrients in wheat germ are omega-3 fatty acids and vitamin E. Vitamin E maintains cell activity and has a good antioxidant effect.

Lack of vitamin E can cause atherosclerosis, senile degenerative diseases, etc., and then affect the development of the brain.

Therefore, many families will appropriately supplement their children with vitamin E in their diets. At the same time, the elderly can also take in more vitamin E by eating wheat germ.

  In milk, it is mainly supplemented with calcium and protein.

The two can basically achieve the complementarity of an animal nutrient and a plant nutrient.

In fact, vitamin E is a precious vitamin, but it is also a lipid-soluble vitamin, so when they encounter it by chance, it can promote the absorption of vitamin E by the body.

In milk, the trace content is about 3 grams per 100 grams. Although the trace content is not very high, it can help the body to absorb vitamin E.

  Therefore, the combination of wheat germ and milk is still very reasonable and worth promoting.

But these are that these two foods don’t have high carbohydrate content, so it is better to eat some cereal staple foods, not for breakfast alone.

Do more yoga to deepen your health and vitality

Do more yoga to deepen your health and vitality

Respiration can be divided into two types of chest breathing and abdominal breathing. The two breathing methods have different effects.

Chest breathing, also called upper lung breathing, is a kind of shallow breathing. This kind of breathing is easy to make people excited and even nervous. When people are emotionally stressed, they are prone to shortness of breath, and their chests are constantly undulating. Abdominal breathing is also calledDiaphragmatic breathing is a type of deep breathing. Some studies have shown that abdominal breathing can improve the ability to relax, stabilize the pulse and blood pressure, and there is a saying in the health regimen that “breathing to the umbilical cord is the same as life.”

Therefore, more abdominal breathing exercises can allow the body to obtain excess oxygen, which can effectively relieve stress and promote health.

  Doctors believe that most people breathe shallowly and can only inflate the middle and upper parts of the lungs, but the bottom of the lungs is completely inactive, so yoga exercises are particularly prominent for slow and deep abdominal breathing exercises.

During abdominal breathing, the abdomen bulges, and the diaphragm that is placed below the lungs is lowered, inflating the bottom of the lungs a lot. When exhaling, the stomach contracts inward, causing the diaphragm to rise, compressing the lungs, and extending the air insideThis breathing method using diaphragmatic membranes can give the lungs excess oxygen, making the cells full of vitality and making people full.

  The correct way of abdominal breathing is: proper or sit in a comfortable posture, lie down, relax the front naturally, take a deep breath with your nose to make the abdomen swell and belly bulge, the chest can not rest, when the breath is fullest, slowlyExhale through your nose, relax your belly, and shrink your navel at the same time, making the belly dent.

When you start to inhale, the whole body is forced. At this time, the lungs and abdomen will be filled with air and swell, but you can’t stop. You still have to try your best to continue inhaling, no matter if you inhale the air, just inhale and then inhale.

Then hold your breath for 4 seconds, at this time the body will feel nervous, and then use 8 seconds to slowly exhale the breath, the exhalation should be slow and long without interruption.

You can put your hands on the top when you start the exercise. When observing the abdomen bulge, don’t follow the undulation a little, you can catch the trick after a long time.

Practice better when you sleep.

To get healthy, you only need to be in line with your 4-year-old child.

To get healthy, you only need to be in line with your 4-year-old child.

We all know that there are many reasons for being a child to have happiness.

Seeing the snow, laughing at any little joke, you can store your body energy indefinitely in a few minutes.

But do you know that making yourself like a four-year-old child will really make you healthier?

  Whether you are a happy girl of 4 or 40 years old, you can use the following 4 simple ideas as a starting point to make your 2011 a healthy year!

In addition to being a child, what else do you need to do?

  1.Thinking about small changes If change is a directional, slow development, rather than a sudden change in the opening of the morning, I believe we are all willing to bring about change.

  Nowadays, many four-year-old babies are very intelligent. No one wants to watch Snow White and the Seven Dwarfs when they sleep at night, or do they want to see Jane the next morning?


  Whether we are learning to adapt to a new habit or to change an old habit, this is your progress.

If you want to eat healthier, then the first and easiest step is to throw away all the foods in your storage room that contain unknown ingredients.

  If you want a better job, set a goal and get in touch with one person every week.

Imagine the slow but steady pace of the baby – remember, the tortoise won the race, not the rabbit.

  2.Does anyone say “take a break”?

  Just think about the phrase that gives you a smile.

  If a four-year-old child goes to work in 30 minutes, sits in front of the computer all day, and then watches TV on the sofa all night, what happens?

  Even if you can’t change or control the time spent on the way to work, everyone should have some changes after getting up.

Give yourself 15 minutes of rest every day.

Get up, walk around the office, or walk around the block.

Breathe some fresh air.

  So, hurry up, OK?

  3.When we are hungry, we can hear this at any time.

  ”Drink your dinner, there are many children in Africa who die because of the newborn.

“No one wants to waste food, but if you force us to eat food because it is already on the plate, it will make you eat too much, not according to your body’s needs.”

  Remember your bottom line: Eat when you feel hungry, of course, when you feel full, you can.

  4.Have a clearness. Have you ever had such an experience when you were a child, and write a New Year plan for yourself at the beginning of the new year?

If this New Year’s plan is an essay, then when the teacher is reading, I believe that you will be very careful to hear that many determinations are very similar to your own, but the difference is that he is very specific.

  This child may not be simply losing weight “I want to be healthier,” or write like this, “When my mother says to go to the supermarket, I have to ask if we can go there by bike.

“And,” I want to practice football every day, so I will get better.

“A clear goal will make us change our track and go on with concern.

Children don’t always do well with unclear expressions or ideas – they like the details they write on paper.

  So we can learn a new maxim from preschoolers – if you can’t put it outside, you probably won’t do it.

  So go, let yourself be like a child.

  In addition to being like a child, what else do we need to do?

I believe that you must have a lot of very good ideas and be very happy to listen.

Thank you, dear, for sharing your thoughts with us. I hope we all have a wonderful 2011!

  So let’s get started now.

Braised Dill Onion White Tofu Fish Head Soup

Braised Dill Onion White Tofu Fish Head Soup

Ingredients: 15g of light bean drum, 10g of scallion, 3 pieces of tofu, 15g of light onion, 1 fish head.

  Wash the scallions, wash them onion, and chop them; wash the bean drum and bonito heads.

Lift the oil pan, fry the bonito head and tofu in the oil pan, add the light bean drum, add the right amount of water, cook for 30 minutes in a low heat, and then simmer, boil for a while and season.

Eat soup with fish head, 1 serving per day.

  Efficacy Application of sweating and relieving table, appetizing digestion.

It is used to feel the evil of wind and cold in the summer, body pain, nasal congestion and runny nose, itchy throat and cough.

  This article is reproduced from the expert group of the old Chinese medicine health network. Please indicate the source: The old Chinese medicine health network.

What are the symptoms of keratitis?

Has keratitis affected vision?

What are the symptoms of keratitis?

Has keratitis affected vision?

In life, we often hear that someone has keratitis.

So what is keratitis?

What are the symptoms of general keratitis?

Does this situation affect people’s vision?

What are the symptoms of keratitis?

The cornea is a transparent tissue with a certain thickness on the surface of our black eye beads. The inflammation of the cornea is keratitis.

There are many types of corneal arthritis, and each patient may be different.

There may be: eye pain, red eyes, feeling things in the eyes, fear of seeing light, tearing, eyelid jumping, decreased vision, excessive eyelids, etc.

Does keratitis affect vision?

When keratitis is not cured, it will obviously affect vision.

If the inflammation has been cured, and whether keratitis affects vision, it is mainly because of how serious the fatality is.

Whether it is at the center or the periphery of the cornea, it only affects the shallowest surface of the cornea, or it forms a deeper ulcer.

(1) If the fluorescence range is shallow, there is no trace after the treatment, or even if there are residual traces, the position of the displacement around the cornea, that is, the circle outside the black eyeball, may have no effect on vision orHas little effect.

(2) If the inflammation range is deep, there will be obvious wound marks after the treatment, and even the offset position in the center of the cornea, that is, the pupil area, has a great influence on vision.

(3) The condition is particularly serious. Some of the whole eyeballs will be affected and removed. It is completely invisible.

How to prevent keratitis?

Pay attention to eye hygiene, eye drops that are not free to use antibiotics, etc. Eye drops that require prescription can be purchased; do not rub your eyes with dirty hands, so that your invisible eyes should be hygienic; if you have any problems with your eyes, you should see them promptly; if you have diabetes,Other chronic diseases such as dry eye syndrome also need timely and effective treatment.

Workplace pressure keeps calling for yourself

Workplace pressure keeps calling for yourself

“Hurry up and stop for yourself, give yourself a chance to breathe and adjust, otherwise, whether it is psychological or physical, there may be health problems.

“Sun Chunyun, a clinical psychiatrist at Beijing Huilongguan Hospital, said that people in the workplace always face” endless work pressure “, but often people take the initiative to accept it. It is sometimes more important to properly refuse work pressure.

  Appropriate rejection Although many people in the workplace have stated that they are unwilling to accept “infinite” work, they have never tried or even thought of an active refusal when their supervisors arranged tasks for themselves.

Most people in the workplace are unwilling even to accept arrangements from superiors.

  Sun Chunyun analyzes that this is actually “actively and passively accepting” and is an important cause of continuous work and stress.

Therefore, trying to communicate with your supervisor about the work you are undertaking suddenly becomes particularly valuable.

You must know that people’s risks and tolerance are limited. If their mental state is tense for a long time, they will be in a state of stress, and even if they have time to relax, it will be difficult to relax.

  Prioritize your work. If you have a lot of work to do, it may be necessary to write it down in a checklist.

This dual purpose is to prevent omissions, and more importantly, to help you prioritize your work, and separate the order in which work is performed and completed.

  Many times, looking at the work list and analyzing it, you will find that some things can be done later, and there is no need to crowd in the work list.

And the to-do list helps you keep track of it.

When you’re done with your work, using a pen to cross it out of the list also gives you a sense of accomplishment.

  Losing Perfectionism Perfectionism is also an important cause of stress.

At work, some people strive for perfection and want to do everything themselves to do their best.

As a result, repeated situations such as duplication, modification, and so on.

  Sun Chunyun said that this situation can easily occur to middle-level leaders.

The pursuit of perfection is a kind of self-motivated performance, but if you are too critical and even everything is done at once, it is completely unnecessary.

If you always repeat your work, your motivation will naturally suffer.

  Don’t always put pressure on your mouth. Some people always put “tired” and “high pressure” on their lips.

Sun Chunyun pointed out that proper venting is very helpful in relieving emotions, but it is also necessary to prevent the opposite.

  If you keep shouting “tired” and “stressful”, it may bring bad psychological cues and form a kind of thinking inertia.

Sometimes it’s not even stressful, but it can also create the illusion of stress.

Meditation heaven in yoga

Meditation heaven in yoga

In meditation heaven in yoga, the so-called happiness state really wants to experience it.

If one day the yoga effort is so deep that drilling is like opening a tap arbitrarily, you can immediately get a full body of happiness, then how good it is.

  Every morning dawn dawned, and three or five birds on the sycamore tree outside the window began to cheer.

  Get up in a very relieved mood.

  Put on a fine cotton checkered dressing gown, press your legs, stretch your waist, and feel healthy.

  Cross-legged on the exercise mat, click on the device in your hand.

The music of “Yoga Yoga” by Taiwan yogi Zhang Huanlan is leisurely and flying.

At the same time as my music is flying my thoughts, and the physical organs that hold my thoughts.

Imagine yourself as a small mushroom cloud in the blue sky and white clouds, relax and experience the climax of passion.

Because I feel that my spirit and flesh are united and flying.

  An hour later, when the last note disappeared, my mood was full.

Enough to face the pain and anxiety of work all day alone.

  There is an interesting little story about yoga.

Anne, who had only immigrated to the United States for 3 years, finally broke up with her husband due to emotional problems.

After the divorce, Anne was in a low mood and followed the advice of a good friend to sign up for a yoga class.

Soon, she became fascinated by the frustrations between yoga and exhalation, her physiology slowly regained her warmth.

Soon after, she became hooked on her yoga instructor.

The coach is also an American of Irish descent.

  A year later, the yoga instructor became her close husband.

Two people Qingqing drove out for my honeymoon.

That day, they went to a forested place, set up a camping tent, and built a pair of connecting fires.

Late at night and high in the moon, the two hugged each other and fell asleep.

Before dawn, Annie felt cold and had a very unusual feeling.

Opening her eyes, she saw a huge python with great horror, and even more horrible, most of her husband’s body had been swallowed by the python.

Annie could only faintly hear her husband calling her to call someone in the struggle.

  Annie stumbled over and started the car.

Annie knew that the nearest village was also 15 minutes away.

It takes half an hour to go back and forth.

Can her husband persist?

Tears and sweat wet Annie’s placket.

But a miracle happened.

When Annie asked the villagers to rush back and shoot the python, she opened the belly of the python, and found that her husband was closing his hands in yoga meditation.

Taking the nearby hospital of her husband, the doctor checked that everything was normal, but a large area of his skin had been damaged by the acid juice in the python’s stomach.

  This story sounds a bit like the plot in a Hollywood horror movie.

But sometimes, life is more exciting than movies.

Interestingly, the version of this story was also spoken by a high-nosed foreigner who was practicing yoga in his stuttered Chinese.

He didn’t know much about Confucius Laozi in Eastern culture, but he was very familiar with and obsessed with yoga.

  However, in recent days, I read the biography of Su Dongpo written by Mr. Lin Yutang. It was unexpectedly read that Su Dongpo and his younger brother Su Zi have been practicing yoga for 12 years.In his “Health Theory”, he described in detail the benefits of happiness and spiritual balance brought by practicing yoga.

He said that the meditation first controlled the breathing and reached a spiritual state. The consciousness of everything in the universe gradually disappeared, and finally the mind completely lost its subjective and objective sense of opposition and entered a state of complete vacuum.

At this time, he could even detect the slight tremor from the spine bone to the brain, and the vigorous growth of hair throughout the body in the hair follicles.

  I’m not very worried that one day I will have a chance to take a trip to the python’s belly, but I really want to experience the so-called happiness state.

If one day the yoga effort is so deep that drilling is like opening a tap arbitrarily, you can immediately get a full body of happiness, then how good it should be.