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こんばんわ、今日は筋肉を作る食べ物を紹介します。
何だと思いますか？そうです。肉＝肉です。タンパク質です。
なんで、これで今日はこのブログも紹介したから終わりか？ ま、これだとあまりにも
ずるしてまうので、食材を紹介しますね。
1. Lean Beef =牛肉です。脂は人間の体内で溶けにくいので、なるべく油は取って食べてください。アミノ酸、たっぷり入ってます。！
This should be a STAPLE of your diet if you want to gain muscle mass. Why? Because it is loaded with all sorts of things conducive to muscle growth. On average, a three-ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 3 ounce serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.
. Skinless Chicken =皮無しの鶏肉 これもアミノ酸がたくさん含まれていて、骨の健康とかもサポートしてます。 最近は皮無しの鶏肉売ってるんでそれかってから揚げとかどうぞ。
Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.
3. Cottage Cheese =コテージチーズ、やっぱチーズは最高ですよね。タンパク質たくさん入ってます。 時間を空けてしか食事ができない人はこのようなチーズは最高によく、筋肉のメンテナンスにも最高に良いのです。 カルシウム、ビタミンｂ１２が豊富に入ってます。
Not many people know this, but cottage cheese constitutes relatively pure casein protein. For those who don’t know, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. Not forgetting, cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. My advice: buy the nonfat/low-fat versions.
4. Eggs 卵、 ９種類のアミノ酸が入っていて、ビタミンＤ， 卵は健康に良いのです。 昔はコレステロールとかで悪いこと書いてある記事がありましたが、研究の結果身体に良い食品だそうです。
Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, andvitamin D. To sum it up, they are the most value for money. And please note, eggs are not harmful for your health, as numerous studies have already shown.
5. Whey Proteinーウェーイプロテインパウダー、
日本製のは良く混ざらないとかでアメリカ製品が良く売れてるそうですね。のパウダーはものすごく筋肉作るのに効果ができるでど、これだけに頼るのはだめだそうです。普通の肉とかも食べて筋肉つけてくださいね。
There is a reason why whey protein supplements are the most popular supplement in the bodybuilding world: because they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. However, for those of us non-bodybuilders, simply using it right after our workouts can be very effective for muscle mass gains. Do not rely on it completely though. It’s more important to get high quality protein from whole foods, and use whey protein as a boost. There’s so much more about whey protein, if you want to find out more, click hereto read a comprehensive article I have written on how to best benefit from it.
6. Tuna and Other Fish ツナ、その他の魚、オメガ３とか、心臓に良い成分がたくさん入ってます。
High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids. They are essential, not only for health reasons, but also because they improve fat loss and ensure the proper function of your body processes, such as your metabolism.
7. Oatmeal オートミール、これは日本ではあまり食べないかな？ 白米系の食べ物とにてるけどGI 数値がとても低いので血糖値が高いひとにはお薦めです。
Oatmeal is an ideal source of carbs due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low GI diet are as follows:
- Better micronutrient profile and more fiber
- Increased satiety
- Decreased hunger
- Lower subsequent energy intake (second meal effect)
- Fat loss
In short, enhanced fat loss for those looking to lose weight, and a constant source of carbs for muscle preservation.
8. Whole Grains＝パンとかそういう穀物。 白米よりも玄米がアメリカでも筋肉には良いそうです。
Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.
9. Fruits and Vegetablesーフルーツとか野菜は抵抗力をつけてくれるし、ANTIOXIDANT がたくさん含まれてます。 ビタミンC ,E, BETA カロチンもね。
Firstly, fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need.
10. Healthy Fatsーナッツ、魚とかに含まれてるオイル、アボカド、フラックシードとかに含まれてるオイルも筋肉作りにものすごく役にたつそうです。
I know some of you shudder at the thought of consuming fats, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones) that is responsible for muscle growth and strength gains. Your metabolic rate is elevated as well, which helps you shed more fats. In addition, fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.
これら全部が筋肉を作る源なんだそうです。
今日からアボカド毎日食べてみますか？醤油たらしたらうまいですよ。
それでは明日はWHEY PROTEIN POWDER を紹介しますね。
それでは今日もがんばってください。
LIBGOO!