【Fitness Recipes】Ten Foods Rich in "Healthy Fats"

Fat is an important part of the human body's subcutaneous tissue. It can resist external pressure barriers. Only healthy fat content can form an orderly circulation of the body. Fat is of great significance for women of different ages. If the intake of fat is too small, insufficient synthesis of estrogens and other estrogens will cause menstrual disorders, even affect reproductive functions, and cause a series of serious problems such as brain slow response, low immune function, abnormal endocrine system, and loss of fertility.

The foods listed below should Become your daily diet.

1. Little fish containing oil, such as salmon, mackerel and sardines:

The young fish are very good because the fish live in a mercury-contaminated ocean. The longer they survive, the more contaminated fish they will eat, and the more mercury they accumulate in the body.

If there is a fishmonger near your home, please give you the young fish. The fat of the fish is particularly beneficial to you because it is rich in omega-3 fatty acids, and the fish meat has good protein and no carbohydrates. If the fish skin is still there Even eating fish skin together - that is the most fatty part and the best part.

2. Leafy vegetables:

The darker the color, the more nutritious it will be, but the taste will be heavier, so if you can't accept it, just choose a lighter color. The biggest benefit of leafy vegetables is not the nutrients (nutrients and plant cellulose are closely linked, which we cannot completely digest), but because leafy vegetables are not harmful and can also increase the color and taste of the ingredients. Most leafy vegetables can be eaten, yes The body is harmless.

3. Mammalian meat and bird meat:

Eat grass-eating, wild, local, and pesticide-free organic meat as much as possible. If you live in a big city or farm, this kind of meat is easy to obtain.

Organic meat is especially high-density nutrition. The nutritional value of the liver breaks the table, but it is difficult to obtain the liver of grass-fed cattle. So please buy meat from a reputable farm, and don't buy it from the factory.

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4. Coconut:

Especially coconut oil. The omega-6 fatty acids of coconut oil are very low, and are the best source of medium-chain triglycerides and are easy to be used as metabolic fuel. The best thing is that it will not become fat accumulation; instead, it will keep your existing ketone state.

5. Egg:

Protein is completely protein, and egg yolk contains protein And fat, the whole egg has no carbohydrates, so eat them all. By the way, you may think that the farm-farmed native chickens can walk around freely, but there is no such regulation, so their range of activities may be limited space in the chicken coop. It means that sometimes you spend two to three times the price to buy the so-called ranch eggs, but in terms of the nutritional value of the eggs, this remains to be studied.

6. Olive oil and Hawaiian Nut Oil:

The best salad oil. Olive oil tastes better, but Hawaiian beans omega-6 Low fat content. Mix two oils to eat.

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7. Mushrooms:

They are not plants because they lack plant fiber, but mushrooms are potassium-containing foods without carbohydrates.

8. Berries:

Strawberries, blueberries, blackberries, raspberries, and lingonberry berry. Compared with other fruits, berries have lower carbohydrate content and rich antioxidant ingredients. When eating, eat one by one. , don't stuff your mouth.

9. Avocado:

Rich in good fats, hunger tolerance, and few carbohydrates, and has a very small impact on blood sugar. These are almost all the key points we care about.

10. Cheese:

Suppose you can grasp the source of dairy products, cheese is good for the body. Even people with lactose intolerant can usually eat hard cheese, because whey is filtered out during the production process, and the lactose is removed. Moreover, the harder the cheese, the less whey and lactose, and the less bloating it is.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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