Is it good to eat chicken breasts only for muscle building and fat loss? Nutritionists share correct concepts, especially "one thing" should be fully utilized!

The "Italian Black Pepper Chicken Breast" sold by the supermarket was in an unexpected way due to an unexpected out of control of a fitness instructor. In recent years, the fitness market has been booming, and the demand for chicken brisket has increased. The whole row of chicken briskets in supermarkets have been sold in different flavors. Chicken briskets are not only the first choice for "building muscles and fats" in the fitness group, but also a good partner for the weight reduction group.

"Muscle-building" removes enough protein, and "this thing" must also be sufficient

When "line" and "curve" are more likely to attract people's attention than "slim" in the past, thus allowing more people to devote themselves to the fitness field. The fitness tribe has a piece of chicken breast, which also makes people who pursue curvy figures mistakenly, only by eating chicken breast can they grow "big muscles".

After a public signed a contract with the gym for the next year, they decided to become a "muscular man". They heard that they had a good figure, not only exercise but also had to eat. Seeing that both muscle men and women were eating chicken breasts, he only ate chicken breasts for three meals. As a result, his weight did not decrease and he did not increase muscles. Instead, he ate too little and exercised too much, which led to a snoring in the gym.

Huang Yating, a nutritionist at the weight management center of the Hospital Affiliated Hospital at Taipei Medical University, said that eating chicken breasts has become popular among fitness groups. The main reason is that chicken breasts are rich in protein and have low fat content, which naturally becomes the first choice for fitness diets. To take protein, the choice of ingredients is not just chicken breasts. To get fitness groups to "build muscle and reduce fat", they cannot only take protein or drink only high protein, and it is more important to take enough carbohydrates.

"Muscle-building" diet requires the right time to eat. Pay attention to the two points of eating.

Huang Yating said that the human body needs to maintain a certain amount of thanks to help muscle production. It is recommended that after repeated training, the muscles are in a state of tearing and damaging, within 30 minutes to 1 hour, take enough carbohydrates and protein. It is recommended to eat a portion of sweet potato, chicken brisket, and a portion of sugary food, such as fruits, sugary drinks, etc., to replenish liver sugar under the condition of muscle loss. For protein intake, except for chicken brisket being the option, tea leaves, bean paste, etc. are all very good choices.

Before running, it is not recommended to exercise on an empty stomach. It is recommended to supplement carbohydrates or a sugary food such as fruits and a protein 1 to 2 hours before running.

Eating only chicken breasts may increase the burden on the kidneys and liver, and it is necessary to wash your kidneys seriously!

Whether it is a fitness group or a weight-reducing group, balanced diet for three meals is still the primary goal. Huang Yating pointed out that if the nutrition is unbalanced, it will cause harm to the body, especially for the ethnic group that only eats one type of food, which is even more dangerous. If you misunderstand fitness remedies, you only eat chicken breasts for all three meals, and you will have poor liver and kidney function. It is very likely that your kidney and liver burden will increase your burden due to extreme diet. In severe cases, your kidney may be washed.

Huang Yating explains that the kidneys help to produce nitrogen-containing wastes and excrete the human body. If the kidney disease changes, it cannot help to produce, resulting in too many nitrogen-containing wastes being accumulated in the body and becoming poisoned, such as uremia. The liver is responsible for the digestive tract digestion of protein, and process the protein required by the human body. If the liver is not good, the protein cannot be replenished.

How much protein intake is required for the fitness population? How much protein should patients with sarcopenia and kidneys take?

The National Health Administration recommends that the amount of protein consumed by the general public is the weight (kg) times 0.8 grams to 1 gram. For example, the protein consumed by the 60 kg per day is about 48 grams to 60 grams; if the activity is large, like the fitness group, the protein intake is the weight (kg) times 1.2 grams to 2.5 grams; for the longevity of sarcopenia, it is recommended that the protein intake is the weight (kg) times 1.2 grams to 1.6 grams; if the patient has kidney disease, it is recommended that the intake is the weight (kg) times 0.6 grams to 0.8 grams.

Huang Yating said that the protein quality of 100 grams of chicken brisket is about 20 grams, 100 grams of fish strips is about 21 grams, 100 grams of chicken legs is about 19 grams, 100 ml of beans is about 3.5 grams, and 1 egg is about 6 grams. Most modern people have poor diet and need weight loss or fat loss. It is recommended to seek help from professional nutritionists so that they can achieve faster results in achieving goals.

Healthy chicken brisket recipe: Mixed chicken brisket recipe

Ingredients: One slice of chicken brisket, one small cucumber, 1/4 of a stew, half a red stew

Taste: 1 tablespoon of thin salt sauce, 1 teaspoon of garlic paste, 1/2 spoon of ginger paste, 1 teaspoon of fruit, appropriate amount of chili pepper, appropriate amount of sesame oil,

Method:

1. Cook or steam the chicken brisket, make the crust with your hands or with a fork, put it in the refrigerator and ice it for about 1 hour.

2.Cut the red crust and cook it, or cook it with chicken brisket.

3. Cut the cucumber into pieces, cut the cucumber into pieces, and soak the cooked cucumber in ice water.

4. Put the flavoring ingredients other than the fruit in a bowl and stir.

5. Take out the iced chicken brisket, add cucumber, sausage and red sausage, drizzle with the mixed flavoring ingredients, mix all the ingredients evenly, then add the fruit and then eat.

(Responsible editor: Ye Zicen)