12種最有益身體健康的食物(雙語閱讀)

1、Whatyoueatbeforeandafteraworkoutcanmakeahugedifferencetoyourperformance.Giveyourbodythequalityfuelitneedsandyoucantrainharder,runfasterandrecoverquicker一nottomentionlosefatandbuildmuscle.鍛煉前后吃什么對你日常生活的表現(xiàn)有很大的不同。給予身體所需的燃料的質(zhì)量，你會訓(xùn)練的更加努力，跑的更快，恢復(fù)的更快-更不用說減掉脂肪，增強肌肉了。Readontodiscoverthe12bestfoodsforfitnessa

2、ndwhenyoushouldbeeatingthem.往下讀，當(dāng)你吃某種食物的時候，要知道它們是12種最有益身體健康的食物。1 banana香蕉Eatingabananabeforeorafteraworkoutisagreatwaytoboostyourenergylevels.Theyarehighinpotassium,whichcanhelppreventmusclecrampsandfatigue,andhelptoretaincalciuminthebodyforstrongbones.鍛煉前后吃香蕉是一種促進體能水平的極佳的方式。香蕉富含鉀，有助于防止肌肉的萎縮和疲勞，有助于維

3、持體內(nèi)強壯骨骼所需的鈣。2 yogurt酸奶Aswellasbeingagoodsourceofproteinandcalcium,yogurtcontainsvitaminB-12,whichhelpstopreventfatigueandspeeduppost-workoutrecoverytimes.Abowloflow-fatplainyogurtwithslicedbananamakesanidealpost-exercisesnack.作為蛋白質(zhì)和鈣的好的來源，酸奶包含維他命B-12,有助于防止疲勞，減少鍛煉后的恢復(fù)次數(shù)。一碗低脂肪的酸奶加香蕉片是鍛煉前的理想的零食。3 Porri

4、dge粥Porridgemadewithwholegrainnaturaloatsisdigestedslowly,makingittheperfectslow-releaseenergyfoodtokeepyougoingforlonger.RolledoatsarealsopackedwithBvitamins,(greatforenergyproduction)andcontainzincforoptimumimmunefunction.粥由天然的全麥燕麥釀制而成，慢慢消化，是完美的慢釋放能量食物，使你耐力持久卷燕麥充滿維他命B，（有利于產(chǎn)生能量）包含極佳的有助于免疫系統(tǒng)功能的鋅。4 t

5、una金槍魚Freshtuna(unlikecanned)isagoodsourceofomega-3fattyacids,whichhasbeenshowntoreducetheriskofinflammation,helpingtoprotectagainstinjuriesandspeeduprecovery.Packedwithproteinandlowinfat,tunaalsoprovidesvitaminAandDforhealthybones.新鮮的金槍魚(非罐頭制品)是omega-3脂肪酸極佳的來源，有助于防止受傷加速恢復(fù)。金槍魚富含蛋白質(zhì)，低脂肪，給予健康的骨頭維他命A和D

6、。5 Carrots胡蘿卜Carrotscontainahighconcentrationofsugarswhichareeasilyabsorbedbythebodyforaninstantworkoutenergyboost.Theyrealsoagoodsourceoffibreandcontainhighamountsofbetacarotene,whichcanspeeduppost-exerciserecoverytime.胡蘿卜包含高聚糖很容易被身體吸收，對于促進能量的立刻的鍛煉。它們也是纖維的好的來源，包含大量的胡蘿卜素，使你鍛煉后快速恢復(fù)體能。6 broccoli菜花Full

7、ofvitamins,mineralsandantioxidants,broccoliisgreatfoodforathletes.Thevegetableisagoodsourceoffolicacid,whichcanhelpkeepmotivationhighthankstoitsabilitytohelpthebrainproducefeel-goodserotonin.Broccolialsocontainscalciumandzincwhichenhancesmentalalertness,whilevitaminB5helpsthebodytometabolisefatsinto

8、energy.充滿維他命，礦物質(zhì)和抗氧化物，菜花對運動員來說是很好的食物。蔬菜是葉酸的來源，由于它能夠幫助大腦產(chǎn)生使人感覺良好的血清素，有助于使人精神振奮。菜花也包含鈣和鋅，促進精神的警覺，然而維他命B5有助于身體新陳代謝，把脂肪轉(zhuǎn)換成能7 Leanredmeat瘦肉Leanredmeatisanexcellentsourceofiron,whichismoreeasilyabsorbedbythebodythanplantsources.Ironisimportantinoxygenproductionforathletesduringaworkoutandisdepletedthrough

9、perspiration,soitswisetokeepyourlevelstoppedup.Beefisalsoagoodsourceofprotein,whichhelpsinmusclerepair,andconjugatedlinoleicacid,whichstimulatestheconversionofstoredfatintoenergy.瘦肉是極好的鐵的來源，比蔬菜更易被身體吸收。鐵是運動員鍛煉時重要的產(chǎn)氧物，通過汗蒸發(fā)，因此使你身體的鐵保持一定水平是明智的。牛肉也是蛋白質(zhì)的好的來源，有助于修復(fù)肌肉，調(diào)節(jié)葉酸，刺激儲存的脂肪轉(zhuǎn)換成能量。8 eggs雞蛋Eggscontaina

10、lltheessentialaminoacidsandareanexcellentsourceofprotein,nottomentionB-vitamins,vitaminsAandD,zincandiron.TheyalsocontainvitaminK,whichhelpstohealbruisesandotherminorsportsinjuriesbyensuringbloodisabletoclotnormally.雞蛋包含所有基本的氨基酸，是極佳的蛋白質(zhì)來源，更不用說維他命B,維他命A和D,鋅和鐵。它們也包含維他命K,有助于治療瘀傷和其它極小的運動傷害通過確保血能夠通常的凝結(jié)成塊

11、。9 Carbohydrates,wholegrainbread碳水化合物，全麥面包Carbohydratesarethefuelofmuscles-eithersimplesugars(suchasnaturallyoccurringsugarsinfruits)orcomplexcarbohydrates(likethestarchesinwholegrainproducts,oatmeal,riceandvegetables).Eatinghighcarbohydratefoods,likewholegrainbread,onadailybasiscanhelpyoutrainharde

12、randcompetebetter.碳水化合物是肌肉的燃料-或者是簡單的糖(例如天然地水果中的糖)或復(fù)雜的碳水化合物(像全麥產(chǎn)品，燕麥粉，米飯和蔬菜中的淀粉)。吃高碳水化合物食物，像全麥面包，作為日常的必需品有助于你更努力的訓(xùn)練，更好的比賽。10 sweetpotatoes紅薯Carbohydratesarestoredinyourmusclesintheformglycogenandareburnedforenergyduringhardexercise.Eatingcarbohydrate-richfoods,suchassweetpotatoes,withinoneortwohoursa

13、fterexerciseisagreatwaytoreplacetheglycogenyouburnedoff.碳水化合物以糖原的形式貯存在你的肌肉里，鍛煉時會燃燒起來提供人體所需的能量吃富有碳水化合物的食物，例如紅薯，在鍛煉后的一或兩小時之內(nèi)，會替代被你消耗掉的糖原。11 peanutbutter花生黃油Packedwithproteinandessentialfats,peanutbutterisanidealpostworkoutsnack.Enjoysomespreadonwholegraintoastorslicedappleforanaddedenergyboost.充滿蛋白質(zhì)和基本的脂肪，花生黃油是理想的鍛煉后吃的小食。享受這種吃法，撒一些到全麥烤肉或蘋果片上，增加能量。12 MilkMilk,likealldiaryproducts,isanexcellentsourceofcalcium,w