Recipe Strategies to Make Healthy Body And ContainsCreating a healthy body and contains not only to eat as much , because of course we want our weight increase due to the increasingly dense muscle mass , not due to increased body fat .
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Adding muscle mass we can not do instantly or within a short time , it takes time and regular and effective weight training , in addition to dietary factors also play an important role and must be considered .
How to Make Healthy Body and Contains ? Adding muscle mass is identical to the high-protein diet , whereas overexpression of protein intake the body needs , it will eventually be discarded . To increase muscle mass , protein intake can be done with about 1.5 to 2 g / kg body weight / day .
This amount is easily achieved by eating a variety of protein sources such as :
low-fat meat ( skinless chicken breast , minced meat , fish ) , beans , tofu , tempeh , cheese , yogurt , eggs , and milk .
Fat intake should be no more than 30-40 percent of total calories , and try to choose the source of unsaturated fatty acids PUFA ( eg, fish, nuts , seeds , peanut butter , and vegetable oils ) and MUFA ( eg oil olive , corn oil , and avocado ) .
Carbohydrates are an important energy source for the body , therefore it takes at least 6-8 g / kg / day .
Choose the type of carbohydrate that is high in fiber , such as brown rice , wheat , vegetables , and fruits . To more easily consume food , make it a habit to eat in small amounts , but often . With a healthy diet and regular weight training , you can get a healthy body contains .
Creating a healthy body contains highly influenced by intention and choice of food . It takes a short time to form the body is not healthy .
