During the gym, the intake of nutrients is essential for building a toned figure. As a nutritious natural food, vegetables can not only provide various vitamins and minerals needed by the body, but also rich in fiber and antioxidants, which help promote metabolism and enhance immunity. This article will introduce five super vegetables that are especially nutritious during the gym period, and provide detailed nutritional values and how to eat them.
1. Spinach
Nutritional value: Spinach is rich in vitamin A, vitamin C, vitamin K, folic acid, iron, calcium and other nutrients, which help to enhance bone health and improve hemoglobin levels.
How to eat: Eat raw, stir-fry, or serve with salad. It is recommended to eat it with other vegetables to improve nutrient absorption.
2. Tomatoes
Nutritional value: Tomatoes are rich in lycopene, vitamin C, vitamin K, potassium, etc., which help prevent cardiovascular disease, antioxidant and anti-cancer.
How to eat: Eat raw, make tomato juice, roasted tomatoes, etc. When eaten raw, it is best served with olive oil to enhance lycopene absorption.
3. Rape flower
Nutritional value: Cauliflower is rich in vitamin C, vitamin K, sulfide, etc., which has the effects of antioxidant, cholesterol lowering and immunity.
How to eat: steaming, boiling, stir-frying and other ways. It can be made into cauliflower puree, cauliflower soup, etc., and eaten with other ingredients.
4. Mushrooms
Nutritional value: Mushrooms are rich in protein, fiber, B vitamins, etc., which help to enhance immunity, regulate blood sugar and cholesterol levels.
How to eat: stir-fried mushrooms, grilled mushrooms, boiled soup, etc. Try to choose fresh mushrooms and avoid over-processing to maintain their nutritional value.
5. Carrots
Nutritional value: Carrots are rich in carotene, vitamin A, vitamin C, potassium, etc., which help protect eyesight, enhance skin health, and improve immunity.
How to eat: Eat raw, stir-fry, roasted carrots, etc. When roasting carrots, it is best to pair them with olive oil to improve carotene absorption.
conclusion
During the fitness period, a reasonable intake of these five super vegetables can not only provide rich nutrients to meet the needs of the body, but also help accelerate metabolism, enhance immunity, and improve physical fitness. However, it should be noted that you should pay attention to the appropriate amount when eating to avoid indigestion or other discomfort caused by excessive intake. At the same time, a variety of eating methods can also help to increase the interest of the meal, improve the appetite, and make the fitness diet more healthy and rich.