Cheap and easy Swedish Beef Patties recipe. This recipe is ideal for making multiple weekly servings.
Ingredients
What you need:
2 cold boiled potatoes
1 lb lean ground (minced) beef
Salt and white pepper
3 tbsp of water
2 tbsp butter or margarine
2 Large onions, sliced
Cooking Instructions
What you need to do:
Mash the potatoes and mix with the ground beef, Add salt, pepper and water. work the meat mixture until smooth and shape into patties. Heat a skilet with 1 tbsp butter. Add the onions and cook over moderate heat until golden brown. Transfer the onions to a platter and keep it hot. Melt the remaining butter in the skillet and cook the patties over moderate heat untill brown on both sides and cooked thoughout. Serve patties with a sauteed onions and vegetables of your choice.
Serving Suggestions
Serve these Swedish Patties with the onions on top and the vegetables of your choice. In the sample picture I used corn, carrots, broccoli and pumpkin (note, my patties did not stick together properly - thats why it looks like a big pile!)
Nutrition Facts:
Calories: 300g
Protein: 16g
Carbs: 20g
Fat: 16.9g
Burgers don't have to be unhealthy! This grilled tuna burger is high in protein, low in fat and less than 200 calories.
What you need:
450 Grams of Tuna
40 Grams of chopped onion (1/2 small onion)
1 large carrot (shredded)
2 cloves of finely chopped garlic
4 egg whites
20 grams of chopped chives
40 grams of bread crumbs
Spices to taste
Cooking Instructions
What you need to do:
Mix all the ingredients together in a large mixing bowl. If you like spices you can chili or paprika here as well. I added chili to taste. Split ingredients into four patties.
Take a tray and cover with a non-stick piece of baking paper. Spray the paper lightly with low fat cooking spray. Grill patties on both side until brown.
Serving Suggestions
You can either serve the tuna patties in the traditional style with a roll and trimmings or with rice and vegetables. I had mine with a wholemeal roll, salad and chutney - very nice!
Nutrition Facts:
Calories: 200g
Protein: 35g
Carbs: 15g
Fat: 1.2g
Banana And Oats Protein Shake
Protein shake with banana, oats and your favorite protein powder flavor. This recipe also doubles as a quick and nutritious breakfast for those on the go.
Ingredients
What you need:
8 oz skim milk
1 banana
1/2 cup of oats
2 scoops of whey protein powder
Cooking Instructions
Chose your favorite protein powder flavor, and combine all ingredients into a blender and blend until smooth. The nutritional information for this recipe was based upon a medium banana, and whey protein blend. Recipe provided by Lycanthrope.
Serving Suggestions
This recipe makes one protein shake.
Nutrition Facts:
Calories: 554g
Protein: 59g
Carbs: 68.2g
Fat: 6.1g
What you need:
1/2 bag Soy Curls
2 carrots, thickly cut
1/2 large onion, chopped1 zucchini, halved and thickly cut
10 white mushrooms, thickly sliced
1/4 c. sun dried tomatoes, chopped (I used the kind packed in oil)
1/3 c. steamed asparagus, chopped (had some leftover, thought 'why not?!')
3 cloves garlic, minced
2 tsp. Creole Seasoning (I'm a fan of Tony Chachere's) plus more for seasoning
2 T nutritional yeast
1 T cornstarch
2 c. soy milk
2 T vegan margarine
6 or 7 fresh basil leaves, finely chopped (or 1 tsp. dried, but fresh is best!)
black pepper to taste.
What you need to do:
rehydrate soy curls for 10 min in warm water then squeeze dry. toss with 2 tsp. creole seasoning and set aside.
*Whisk together soy milk, nutritional yeast, and cornstarch, and set aside. i think i added about 1/2 to 1 tsp. more seasoning here also but that was just to kick it up a bit after tasting the soy curls after browning, but we'll get to that.
heat large skillet over med to med hi heat and melt 1 T marg. add onion and garlic, saute for a min or so, add carrot, saute a few minutes more, then add zucchini and mushrooms. saute a bit more until everything is crisp tender and then remove from pan and set aside. I may have sprinkled some more creole seasoning just to barely cover the veggies here as the one I use is not too hot. be sure to taste things as you go so you don't overdo the heat.
*heat remaining 1 T marg. in pan and add soy curls and sun dried tomatoes and saute til browned. *add milk mixture, veggies, and basil to pan and bring to boil, stirring. sauce should thicken up right away.
Nutrition Facts:
Amount Per Serving
Calories 388.3
Total Fat 8.0 g
Saturated Fat 4.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.7 g
Cholesterol 236.3 mg
Sodium 877.3 mg
Potassium 270.9 mg
Total Carbohydrate 44.5 g
Dietary Fiber 2.7 g
Sugars 2.0 g
Protein 31.2 g
Perfect Pan Seared Oatmeal.
Pan Seared Oatmeal. Quite possibly the most amazing and satisfying (not to mention healthy!) vegan breakfast of all time. Here's how....
Make a day ahead:Prepare one cup steel cut oats according to package directions. (MUST use steel cut and not quick cooking/rolled oats)
After removing from heat, add 1-2 T maple syrup and a bit of soy milk to make it creamier but you won't need much. You want to keep it thick.
Place in small plastic containers. (I keep my EB/Smart Balance containers for this. One cup dry will fill about two and a half tubs).
Allow to cool to room temperature in sealed containers before putting in fridge.
The day of you'll need:
banana, sliced
dried cranberries
raisins
walnuts, chopped
balsamic vinegar glaze*
vegan margarine
Remove top from tub and dump out oatmeal. It will be one solid mass having conformed to the shape of the tub. Slice into disks about 3/4 inch thick. work quickly and carefully as it will want to turn to mush the longer it sits out of the refrigerator.
Heat margarine over medium heat in skillet. Place disc(s) of oatmeal in pan and pan sear for 4-5 min per side until golden brown and remove.
Drizzle glaze (in fancy design of your making ;) onto plate and place disc(s) on top of it. Top with walnuts, cranberries, raisins, banana and a quick drizzle of agave nectar.
Nutrition Facts:
Calories 308.8
Total Fat 7.4 g
Saturated Fat 3.7 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.3 g
Cholesterol 15.9 mg
Sodium 143.5 mg
Potassium 262.5 mg
Total Carbohydrate 54.7 g
Dietary Fiber 4.0 g
Sugars 9.1 g
Protein 4.5 g
Nutrition Facts:
Calories 134.9Total Fat 17.2 g
Saturated Fat 3.1 g
Sodium 287.5 mg
Potassium 2.7 mg
Total Carbohydrate 9.9 g
Dietary Fiber 3.5 g
Sugars 2.8 g
Protein 5.8 g
1 - What you need:
1 lb. unsalted raw cashews
1 scant T salt
2 T minced fresh rosemary (it's gotta be fresh)
1/2 tsp. cayenne pepper
2 tsp light brown sugar
1 T vegan margarine
2 - What you need to do:
Preheat oven to 350.
Spread cashews on a baking sheet in one single layer and bake for about five minutes, just enough to get them nice and hot.
Melt marg. in micro and whisk in remaining ingredients.
Remove nuts from oven and toss with margarine mixture.
Breakfast: Tofu And Spinach Scramble With Sweet Cinnamon Quinoa.
Nutrition Facts: Entire meal, including quinoa on the side
Calories: 418
Carbs: 29 grams
Fiber: 7.5 grams
Protein: 31 grams
1 - What You Need:
8 ounces firm Tofu (chopped or crumbled)
2 egg whites
2 cups spinach
1/2 cup sliced mushrooms
1/2 cup cherry tomatoes
Olive oil, fresh garlic, soy sauce, lemon juice and salt and pepper to taste
A sprinkle of red chili flakes if you like it hot!
2 - What You Need To Do:
Heat 1 teaspoon of olive oil in a pan on medium heat (less oil if the pan is non-stick). Throw in tomatoes, mushrooms, and 1 clove of garlic (crushed or chopped), and let everything cook until the mushrooms have softened, turning slightly golden brown.
Turn the heat to low and throw in the tofu, a splash of soy sauce, splash of lemon, and your salt and pepper to taste. Cook for another 3-5 minutes, letting some of the liquid cook off and the tofu to warm up.
Turn off the heat and mix in the spinach.
On the side you can add 1/4 cup of your pre-cooked quinoa. But before you serve the quinoa, here's an easy way to jazz it up for breakfast.
Dish Of Choice For Athletes (chicken breast).
The chicken of the most important food sources needed by the human body
Element which is useful for any lean protein-free tallow (fat)
The protein consists of amino acids and essential role of these acids is to maintain the health
By protecting the body's cells and hormonal balance and to ensure consistency of muscle strength and flexibility of the skin.
Some of the benefits:
The chicken of the most important Massadralbrootin
Easy to digest
Contains in each gram of it on the amount of protein is greater than those found in a gram of beef.
A good source of the elements sulfur, phosphorus, copper and selenium
Activates the brain
Damage:
We have heard about several years ago on the use of some weak souls of hormones to increase production
Which is the cause of the spread of cancers May Allah protect us and Ayakmodaf severe fertility in men
And the fall of pregnancy
And diseases of the kidneys and hormones messing up the whole body and tumors here and there
But this is denied to officials a few years ago
Denied, Assistant Undersecretary for Livestock Ministry of Agriculture, Mohammed Alshiha of any type of hormones in food, poultry, where he is strictly forbidden to use any type of hormones in poultry farms in the Kingdom Like most other countries that prevent as well as the use of any hormones in poultry, note that has been under an order Sam cream to form a committee of this ministry and other ministries concerned to monitor and follow-up poultry projects in the Kingdom to make sure not to use any type of hormones and the Laboratory of toxins and residues of hormones and drugs in the ministry receives periodic samples from poultry farms from different regions of the Kingdom and inspection laboratory to make sure they are free of residues of hormones, as it should be noted that the instructions and regulations oriented to approve Commissioner precious states on the application of strict penalties on any farm proves used for any type of hormones in poultry farming in the Kingdom and the size of the hormones that are given to poultry in local farms, said Shiha that does not give any kind of the hormones of poultry in local farms in the Kingdom and therefore not the size of the thing is none at all.
Some methods of preparation
Tin chicken breasts pictures
Of course, the way meat chicken, but only Bdelha Balsdor
Ingredients:
We get chicken breasts
Keep in oven tin tray in the form of two layers plus the fortune of the parties
Release the following Nthbl Mixed <garlic / pepper / vinegar / sauce / sesame paste Saylh / dye saffron / spices problem we Sdoradigaj Mathblnah tin after the format
Onions and cut it. Pepper turkey. Tamat
Then Nfah layer's first tin-dimensional two o'clock Bhalchukl
Then introduce the electric oven for an hour and text
You well-being
Grilled chicken with sauce, pickled
Ingredients:
Chicken breast, cut into cubes
Cherry tomatoes (small size)
Green pepper cut into cubes
Pickling sauce:
Tablespoons of soy sauce
Lobus garlic Mehrosan
Spoon tablespoons of the milk
Tablespoon of vegetable oil
Half a teaspoon of fresh ginger chopped or grated
Pepper, salt, red pepper
Preparation:
Soak chicken cubes in pickling sauce, cover and set aside for 4 to 6 hours stuck the chicken pieces in barbecue skewers with cherry tomatoes and diced green pepper.
Skewers grilled on charcoal or in the oven or fried in a non-adhesive.
The Omega And Tuna.
In general it is of great importance, in reducing rates of low-density cholesterol, and work to high rates of high-density cholesterol, to maintain the non-atherosclerosis ...!
And that the tuna was seen as a source of high protein value ..!!But the multiplication of them ... raise the rates of the sensitivity of histamine, which arise from the "Hustdan" because of the bacteria found in the protein, which works to break down this protein, such as the bacteria found in this kind of cold-water fish ..!!
This is in spite of it is called with warm blood, because they have the ability to raise the temperature of her body, so that they can survive very cold climate.
So to be addressed as much .. It is not excessively ..!!
And that the oil refinery or ... Valtona canned water containing about 29 mg cholesterol, and canned tuna in oil containing over 65 mg cholesterol
In the case of eating canned ones, prefer to eat the pieces or one piece "Sun Shin", the price of fragmented pieces 4.5 .. 7.25 ... 7.75 per piece ... and the price will not matter aware bought ..!!
Prefer eating fresh fish .... In case they could not approach Vlamana from eating canned food, but not excessively ...
And the information that I have explained, which belong to the high sensitivity of histamine, the genetic predisposition to form urea, a major role in achieving the effect, not all of the deals get Bmasbak said ...! In case you are dealing with 3 or 4 times a week, then it is different from person to person, I can not answer that specifically, but preferably a source of protein diversity, this best.
Should be given to the thermal energy needed to work the muscles in the form of carbohydrates, accounting for fuel Bdrahh better than fats or protein, carbohydrates as a good source of "glycogen" .. an important component of energy production, especially in the beginning.
To maintain the water balance and the balance of salts when Riyaillbn. Must give the sports needs of the salt with foods, especially soups. Such as soup meat before the game or exercise three hours at least and if hair sports thirst, can be given water before the game about an hour and a half hours until he returns the body to water balance in a timely manner before the game. The water consumption is very important to reduce dehydration and fatigue and loss of salts.Not take stimulants before the game shortly, and should minimize the amount of protein in the meal that precedes the match to avoid the issue of urination during the game and different competitions.
The glycogen in the muscles used in the short term in sports such as throwing, jumping, enemy, and the glycogen in the liver with fat will be well placed in situations of violent sport.
Could be strengthened by a visit glycogen stores in muscle and liver by eating a diet high in carbohydrates for several days before the competitions.
Required to work hard from the constant intake of extra vitamin B complex, in order to maintain the proportion of energy to the right .. and vitamin necessary for the production of energy within the body and the required efficiency.
The vegetarians who rely on vegetables and fruits just beside the grain may not be able to continue long on the exercise of a particular sport.
The process of digestion and absorption of food accompanied by a rise in body temperature of about 10-20%, so it's better to take into account when planning meals so that it is in line with the daily temperature in the sense that the lunch (midday) with fewer calories from breakfast or dinner.
Food should be a landscape attractive and taste good even helps to open the appetite of sports to be able to eat enough food that it needs in a match.
Prefer to eat most of the energy prices at the time the morning and middle of the day:
D the body diet fuel in the early hours of the day because it avoids the risk of sports depletion of energy after midday, with no cancellation of the breakfast feeding program
Reduce the chances of eating fatty foods is desired (in B) and a lot of eating carbohydrate foods (starchy) desired in breakfast.
Eat most of the calories in the morning reduces the desire to eat fat at the time the evening and this is good for fitness specifications.
The need to eat dinner a few hours before bedtime and short is recommended for athletes eat a big breakfast and lunch moderate and meal dinner mini or eating more than three meals per day through exercise, In such case, learned from the nutrition program with meals, five are small amounts compared with the program three meals so that added snack time forenoon and another in the afternoon.
Athletes interested in building muscle they need to between 3500 - 5000 the price of each day as needed and according to body weight is distributed as follows:
- Food carbohydrates from 60 to 70% of the total calories of this,
- The fat of 20 -25%,
- And protein of 12-15%,
There is no need to eat sweets, chocolate and soft drinks to increase calories.
5 - Meals For Strong Muscles.
Do you want an additional five kilograms of muscle free from any grease? Follow this diet program, which includes five meals a day helps in muscle development, and hay to his exercise program a comprehensive and integrated for each body for four weeks and you will get bigger muscles and the body better.
You can lift weights all day, every day, without having to develop your muscles, even with little if your diet lacks essential nutrients necessary for muscle development. Food for the muscle is lying for political, is necessary to take over the reins of power and success.
After exercise the body strongly eager to get food to repair the damage, but the traditional three meals a day earned by him will not achieve any results. In this context, here is a feeding program includes five meals a day and helps in muscle development, so as to provide your muscles all the basic resources they need to thrive and grow.
No specific time for training since the times of each person is different from other times, but everyone sure to eat protein-rich shake before 30 or 45 minutes of direct exercise, and one another directly after the end of exercise. Moreover, to everyone to avoid eating a large amount of fruit, except berries, which should not be dealt with only after the exercise. If Tnoltmoh at any other time may mix with the sugar in the fruit with the carbohydrates in the body to form a mass of fat.
Therefore, this plan would ensure that each part of the body the best conditions for the growth of muscles, to make sure to bring you closer every move you make during a workout more about muscle mass that you want.
1 - Monday.
Breakfast
An omelette made of 3 eggs - Mushroom clip - Olive oil - Onion section - Chopped tomatoes.
Lunch
Chicken breast - Avoca - Tomato - Cheese - French bread - Snack - A slab of proteins - A banana.
Snack
150 ml of fresh milk - Blueberry - Few of the natural honey - A few types of nuts and cereal grains.
Dinner
A slice of grilled tuna - A variety of vegetable frying pan with little oil - Noodles Japanese Soba noodles.
Why? Will start your day with protein, which derive from the eggs and you get great help from the essential nutrients found in mushrooms, onions and tomatoes. It is very important because the breakfast was dying of starvation your muscles as you sleep. Throughout the week, be sure to eat a large amount of protein to get your muscles have enough energy to improve their performance. Hunger and your enemy should be dealt with by eating a snack as soon as you feel.
2 - Tuesday.
Breakfast
Oats grip - 250 ml of skim milk - 10 ml of honey - 30 grams of whey powder - Snack - Msellouktan eggs -
A banana.
A banana.
Lunch
300 fined segments of grilled fish - Mashed potatoes - Spinach - Snack -A mixture of dried fruit and nuts -
200 ml of goat cheese .
200 ml of goat cheese .
Dinner
Chicken and Shrimp Curry - Noodles Japanese Soba noodles .
3 - Wednesday.
Breakfast
Mkulaitan eggs - Pack beans cooked - Hariana toast - 200 ml of orange juice.
Snack.
A can of sardines with a little oatmeal bread - Pear.
Snack.
A can of sardines with a little oatmeal bread - Pear.
Lunch
A small potato and grilled stuffed - Half a pack cooked beans - 30 grams of cheese - Habta sausage -
Pepper, according to desire.
Pepper, according to desire.
Snack
150 grams of fresh milk free of sugar - A banana and a few grains of strawberries -
A handful of nuts and grains varied.
A handful of nuts and grains varied.
Dinner
Veal fat-free with a little pepper.
A variety of vegetables.
Basmati rice.
• Why? Sardines contains a large amount of calcium (which is necessary to help your muscles to contraction in an appropriate manner).
4 - Thursday.
Breakfast
Juice made from: 30 grams of whey powder - Fist of blueberry - A handful of berries - 40 ml of fresh milk -
A teaspoon of oat flakes - A banana.
A teaspoon of oat flakes - A banana.
Snack
Msellouktan eggs - An apple.
Lunch
Chicken breast Emczuaan - Cranberry - cheese - watercress and herb.
Snack
150 grams of goat cheese - Pineapple section - Bread, rice or oats.
Dinner
Grilled fish with slices of lemon - Qdtan of potatoes is very small - A variety of vegetables.
5 - Friday.
Breakfast
3 pieces of breakfast cereal prepared from wheat through the chips - 250 ml of skim milk - Milk with fruit -
Fist of black berries.
Fist of black berries.
Snack
A grain of Avoca - Manga cut grain - A little lemon juice.
Lunch
Grilled stuffed potato - Tuna - Sweet corn - Low-fat mayonnaise - Hot pepper - Cheese - An apple.
Snack
Chicken breast - Habta beet.
Dinner
4 slices of meat Aldim - 100 grams of boiled potatoes - A variety of vegetables.
Why? Feel free to add the quantity you want of spices and condiments to Otabaqk, they do not perfume the food and by, but at the same time do not contain many calories, not to mention that most of them have the characteristics to stimulate the immune and this avoid a you a large number of diseases.
6 - Saturday.
Breakfast
Juice made from: 30 grams of whey powder - A banana - 300 ml of water - Fist of ground cinnamon -
20 grams of ground almonds.
20 grams of ground almonds.
Snack
Cake Danish toaster - A banana - Peanut butter - Honey.
Lunch
Fish Smoker Sagmra - Avoca - Authority to contain a variety of vegetables.
Snack
Msellouktan eggs - Whole grain bread Hariana - An apple.
Dinner
Two pieces of grilled chicken breast. A little pepper - 250 grams of couscous - A set of roasted vegetables.
7 - Sunday.
Breakfast
3 hard boiled eggs - Low-fat sausage Habta - Hariana toast - Tomato.
Snack
Cheese and tomato on toasted bread Hariana - An apple.
Lunch
Mixed sushi pack.
Snack
Oats flakes - A grain of Avoca - Sliced meat section - Sauce.
Dinner
Two pieces of chicken breast - Radishes section - Green salad - 250 grams of couscous.
Sauce you can use olive oil and balsamic vinegar.
Why? Because you can develop your muscles without exceeding the amount of fat in your body, and by following this program over the four weeks you can add to the size of the muscle Ktltk five kilograms.
The increase in weight (large muscle), the main concern of each game The Blue bodybuilding and even a part
A key program of advanced players and professionals.
- Feeding is the most important elements of game where, followed by rest and then exercise Without those three elements, or prejudice
In one of them because your body is making progress.
- Must be on a bodybuilder, but short-lived large in the program because his body fat percentage will increase Aktar, leading to difficulty or the length of the loss of which will walk aside with the syndrome have muscle during the fat.
- You must look at your body through the woman or by a friend or your coach in order to learn how much progress has been made, of course, next to the measurement of weight and also to look at your body fat if you notice increased stopped on the program in magnitude and show the excess weight.
- To Angvl a comfort because Vgesmk grows and increases in training then you should gain from 7-8 bites
Of uninterrupted sleep in order to give your body a chance to repair and grow muscle Alaavk.
- As we know Atinafterh gain weight we have to eat a certain amount of calories we consume more than
Setting calls for the player of about 40 to 50 calories per kilo of body weight during the almost great.
And I should not be on a bodybuilder to stop a certain extent of the calories as long as he wanted to increase the weight increase of thermal Sarath continuously until it reaches to the increase of Freddie and grains
When that begins to stop the increase in calories.
In order to learn to calculate calories of food intake must know the following
1 - every 1 gram protein gives 4 kcal.
2 - Each 1 gram carbohydrate gives 4 calories.
3 - Each 1 gram fat gives 9 Price Heat.
When the primitive in the program of the magnitude of the food we must know the amount of calories we eat during the day almost.
Where the resulting amount of knowledge of this disease, where we will increase our food this amount about
500 to 700 calories in the beginning.
Then we will increase the amount of calories then 300 to 500 calories every two weeks through our food.
The following is an illustrative example
A player deals with every day about 2000 calories and wanted the work of a diet to gain weight in the range
12 to 16 a week
Week 1-2 deals with 2500 calories a day
Week 3 to 4 deals with 2800 kcal per day
Week 5-6 deals with 3100 calories a day
Week 7-8 deals with 3400 calories a day
Week 9 to 10 deals with 3700 calories a day
Week in 1112 deals with 4000 calories a day
If the player noted that he had arrived in what he wants to raise or increase was seen in his body fat percentage increase depends on the calories.
Divide the calories depending on the food intake as follows
50% of total daily calories from carbohydrates
30% of total daily calories from protein
20% of total daily calories from fat.
These percentages Btakhtlv of the player to another and I figure that you mentioned, it was considered as especially appropriate and a few of the players experience their bodies and what you need.
The following is a simplified explanation of the components of this system:
First: Carbohydrates:
The proportion of player needs plenty of carbohydrates to supply energy crisis.
We know the fact that increasing the amount of carbohydrate intake leads to increase the proportion of body fat
I was there and the fact that the small amount of other carbohydrate intake will lead to the use of protein and other nutrients as an energy source which is something unacceptable.
Shall be considered as the proportion of carbohydrates from 40 to 50 percent of total calories a good percentage.
We must also differentiate between types of carbohydrates simple and complex
Falcrbuhedrat simple sugars such as and are best taken after exercise or prefer to be addressed immediately with the other times because it Btzad Hsaah of insulin rapidly which will lead to gaining fat faster
The complex carbohydrates are slowly working which makes it a major source of carbohydrates in the food program because it does not lead to increased fat rapidly, such as simple
It is also a major source of energy during exercise
The following is some mention of the sources of carbohydrates:
1 - simple carbohydrates (found in sweets - fruit - raw sugar - some foods that contain a large proportion of sugar - some dietary supplements that contain a high percentage of dextrose)
2 - complex carbohydrates (found in rice - pasta - potatoes - beans - vegetables - bread -
Oats)
Second, the protein:
It is necessary to build muscle tissue where the player needs to bodybuilders from 1 to 2 grams protein per kilo of body weight.
The protein content of 30-40% of the total with calorie intake rate sufficient for the growth of your muscles.
The following is a presentation of the best sources of protein:
(Lean Red - chicken breast - Egg whites - milk - fish kinds and also not lose sight of the food supplement Wi protein)
Thirdly Fat:
Some people Siro that eating fat will increase the accumulation (storage), body fat, there is a difference between foods containing fat and stored body fat.
Must know that there are two types of fat and saturated fat are fat and unsaturated
Saturated fat, which is dealt with should be avoided because it can lead to increased accumulation of fat taken up the body and increase health risks such as diseases of the arteries and bad cholesterol
The unsaturated fats are essential to increase the secretion of hormones the body and as especially testosterone, a natural fatty acid (EFA) essential fatty acids
Of the most important sources of unsaturated fat (good):
Yes, fish do not be surprised fish also a source of good protein and fat, as well as olive oil and some kinds of nuts such as hazelnuts, almonds and Sudanese oil, cumin, peanut Zbdeh supplements, as well as essential fatty acids and Omega-3.
Fourth, dietary supplements, which can be used in the program for better results:
1 - creatine:
It is necessary during the weight gain is normal and safe help build muscle and increase strength and endurance
2 - Glutamine:
It is an amino acid derived from natural protein and security also is used mainly for muscle recovery after exercise as not to keep the demolition of muscle tissue and helps to keep the levels of
Nitrogen, high-fiber muscle.
3 - A complement of vitamins and minerals (vitamin Almalty):
Where we must take vitamin supplement because we can not deal with all kinds of vegetables and fruit during the day.
Therefore it is necessary to eat it also helps to treat stress and increase health and immune activity.
4 - Wi protein:
Ajwad is one of the sources of protein and even faster absorption and helps to complete the representation of protein
Crisis every day and after exercise is essential to immediately with
Handled from 30 to 40 grams and any with 70 to 80 grams carbohydrate, preferably a simple kind
After exercise is essential for muscle recovery after exercise.
5 - essential fatty acids EFA:
A type of dietary supplements containing these acids from different sources, most fish oils
6 - Arginine:
Amino acid which helps to increase the pumping of blood and thus increase the flow of oxygen to the cells, thus contributing to the performance of exercises well and also the transfer of nutrients to it and therefore a good treatment
Note:
You should divide your calories on a daily several meals during the day from 5 to 7 meals a day
Because if you took your calories on the amount of 3 or 4 meals first, will not feel hungry to eat other meals secondly because the body uses these quantities Sbarv but part of it and the rest will store the body fat which will weaken your Almiata Bolzim earning more fat
So you must divide the meals into smaller meals and eat a meal every 2-3 bites.
There are some foods that should stay away from them, such as:
1 - Fast Food for Htoaúha calories as especially high in saturated fat
2 - Hamma Hamma or white fat that the fat, it is also saturated fats.
3 - French fries (fried in oil)
4 - pizza, ice cream and desserts.
5 - meat duck and geese also by a large proportion of saturated fat.
And I do not deprive yourself completely of them can make a day of week, eat whatever you want but I do not Atkther in communion.