运动前吃4种食物有助于健康和有效减肥

运动前吃4种食物有助于健康和有效减肥

Perhaps the best way to keep your body healthy and toned is nothing but regular exercise. Almost everyone exercising has the same purpose as gaining weight, losing weight, maintaining body shape or relieving stress ... But in general, training to lose fat is always the ultimate goal of every woman.

也许保持身体健康和强健的最好方法就是经常锻炼。几乎每个锻炼的目的都和增重、减肥、保持体型或缓解压力一样……但总的来说，通过训练来减肥始终是每个女性的终极目标。

In order to practice "smoother", it is impossible to forget to incorporate additional diet. According to Aja Gyimah - nutritionist and founder of health care app Kuudose, eating before training is not paying much attention, but it helps us burn fat and nourish muscles better.

为了练习“更流畅”，你不可能忘记加入额外的饮食。据营养学家和保健应用程序Kuudose的创始人Aja Gyimah说，训练前吃东西并没有被重视，但它能帮助我们更好地燃烧脂肪和滋养肌肉。

So, to increase the effectiveness of exercise, we need to recharge before exercising and these 4 foods are the first choice.

所以，为了提高运动的效果，我们需要在运动前充电，这四种食物是第一选择。

Which foods help to lose weight effectively?

哪些食物能有效减肥?

1. Banana

香蕉

If you're in a hurry to practice and still want a snack, then nothing is more ideal than eating a banana. In one banana, there are quite a few nutrients such as potassium, vitamins B6, C, magnesium, copper, manganese, fiber, and protein ... which are beneficial for health. But most notably it is completely fat-free so it is very "friendly" with the diet.

如果你急着练习，还想吃点零食，那么没有什么比吃香蕉更理想的了。一根香蕉含有大量的营养物质，如钾、维生素B6、C、镁、铜、锰、纤维和蛋白质……对健康有益。但最值得注意的是，它完全不含脂肪，所以对节食减肥非常“友好”。

"Bananas are the first food I always remind people to eat before going to work. With just 1 small fruit, it will fully energize you during the workout, help you not get tired and speed up your metabolism. The substance helps burn fat faster. For gym people, eat bananas with peanut butter to get more protein "- Celebrity coach Andrea Marcellus shared.

香蕉是我经常提醒人们上班前吃的第一道菜。只需一个小水果，它就能让你在锻炼时充满活力，帮助你不累，加速新陈代谢。这种物质有助于更快地燃烧脂肪。对于健身房的人来说，吃香蕉和花生酱来获得更多的蛋白质”——名人教练Andrea Marcellus分享道。

2. Whole grains

全谷物

Whole grains are the quintessence of nuts. Each part of it contains its own benefits such as:

全谷物是坚果的精华。每一部分都有其自身的好处，例如:

- Bran membrane: Is a thin shell to protect the seeds, it contains a lot of fiber, B vitamins and many essential minerals good for fitness.

-糠膜:是保护种子的薄壳，它含有大量的纤维、B族维生素和许多对身体有益的基本矿物质。

- Germ: Possessing a variety of vitamins B, E and good fats that are not harmful to health.

-菌类:含有多种维生素B、E和有益脂肪，对健康无害。

- Embryo: The inner core of a grain rich in antioxidants, vitamins E, B1, B5, D1, protein ... has nourishing benefits during exercise.

-胚胎:富含抗氧化剂、维生素E、B1、B5、D1、蛋白质的谷物的内核。在运动中有营养的好处。

If you regularly eat cereals before exercising, you will help your body prevent heart disease, support the digestive system and quickly lose weight by suppressing appetite ... For women in particular, whole grains Also good for baby development during pregnancy and reduces the risk of breast cancer.

如果你在运动前经常吃些谷类食物，你的身体将有助于预防心脏病，支持消化系统，并通过抑制食欲快速减肥。尤其是对女性来说，全谷物对怀孕期间的婴儿发育也有好处，还能降低患乳腺癌的风险。

3. Oats

燕麦

When expert Gyimah plays basketball, the first thing she does before the start of the match is to eat a bowl of oats. According to her, oats have similar functions to whole grains but are "toned" and provide more energy. Thanks to this, the body will always be in a healthy state while the fat is still burning evenly.

当专家吉玛打篮球时，她在比赛开始前做的第一件事就是吃一碗燕麦。根据她的说法，燕麦和全谷物有相似的功能，可“调和”和提供更多的能量。由于这一点，身体将永远处于一个健康的状态，而脂肪仍然燃烧均匀。

Despite being good, Ms. Gyimah still reminded that eating a lot of oats can cause bloating, so just eat a small bowl 30 minutes before training. Also, if you use oatmeal or related foods, make sure they don't contain too much sugar to avoid a counter effect.

吉马提醒说，尽管燕麦很好，但大量食用燕麦会导致腹胀，所以在训练前30分钟吃一小碗就可以了。此外，如果你食用燕麦片或相关食物，确保它们不含太多糖，以免产生反作用。

4. Yogurt with fruit

水果酸奶

Referring to a snack that is both full and delicious without causing fat, there must be a name for yogurt. If combined with fruit, they will be a great source of carbohydrates, water and protein for the body. Not to mention they are food that most homes are also available, just mix together and eat.

提到一种既饱又好吃又不会产生脂肪的零食，酸奶必须有名字。如果和水果结合，它们将是身体碳水化合物、水和蛋白质的重要来源。更不用说它们是食物，大多数家庭也可用，只是混在一起吃。

However, to achieve the maximum weight loss effect, you should choose sugar-free yogurt with less sweet fruits, such as coconut yogurt or banana yogurt ... Eat 30 minutes before training for your body. has time to absorb and convert into energy. Just 1 small cup a day combined with regular exercise, any excess fat is difficult to "gather".

但是，要想达到最大的减肥效果，你应该选择不含甜味水果的无糖酸奶，如椰子酸奶或香蕉酸奶……锻炼前30分钟喝点。有时间吸收并转换成能量。只要每天喝一小杯，再加上经常锻炼，任何多余的脂肪都很难“积聚”起来。