Chicken is good. According to the nutritional value, chicken contains 74% water, 22% protein, 2.2% protein,13mg calcium,190mg phosphorus,1.5mg iron and so on. Chicken is also rich in vitamin A, especially chicken, as well as vitamins C and E. Chicken is not only low in fat, but also contains most unsaturated fatty acids, so it is an ideal food in protein. Chicken is precious to health, because most of the fat it contains is unsaturated fatty acid. But it still depends on personal physical reasons, because everyone's physique is different, so everyone's suitable way will not be the same.

Lose weight, chicken breast or beef?

Chicken is high in calories, and beef is recommended.

Chicken breast calories (calories) 133.00, carbohydrates (grams) 2.50, fat (grams) 5.00, protein (grams) 19.4.

The calorie (calorie) of lean beef is 106.00, carbohydrate (g) is 1.20, fat (g) is 2.30, and protein (g) is 20.20.

Beef is the favorite food of people all over the world, and it is one of the meat foods eaten by China people, second only to pork. Beef has a high protein content and a low fat content, so it tastes delicious and is deeply loved by people, enjoying the reputation of "the treasure of meat".

The protein of chicken breast is very high, but its calorie is almost the lowest among all meats. Let's look at a set of data: 100 grams of chicken breast (peeled) has only 105 calories; Chicken leg, does it sound thin enough? 100g calories 130 calories; Chicken wings, lying in the trough, 100 grams of calories 290 calories. It's all about the calories of raw meat. If boiled in water, the basic heat remains unchanged. If it is fried, the heat will only be higher, not lower. Therefore, chicken breast is the part with the lowest calorie and fat content in the whole chicken.

In addition to chicken breast, beef often occupies the muscle building menu, because beef is rich in vitamin B 12, minerals phosphorus, iron and zinc, and contains carnosine, a molecule that releases β -alanine and CLA, and even one of the most creatine meats, which is absolutely nutritious. Chicken breast has achieved zero carbohydrate to the extreme. You can eat chicken breast from morning till night and throw up without any carbohydrates. This is why Eddie Peng Yuyan Yuyan only eats boiled egg white and chicken breast during the process of reducing fat and building six-pack abdominal muscles. Because boiled chicken breast contains no carbohydrates at all.

In order to reduce fat

Protein, represented by beef, can help the recovery of muscle fiber, the main component of muscle tissue. Reasonable supplementation of protein can ensure the maximum maintenance of "lean body mass" in the process of reducing fat, and the proportion of "lean body mass" accounts for an important part of the influencing factors of basal metabolism (that is to say, while losing weight, increasing the proportion of lean body mass can effectively increase daily calorie consumption). Protein foods such as beef can ensure a balanced diet and prevent malnutrition in the process of reducing fat. Insufficient intake of protein during fat reduction will lead to symptoms such as decreased immunity, fatigue, inattention, anemia, dull skin and even hair loss; Lean beef, in particular, has the nutritional characteristics of "low calorie, high protein and low fat" and also contains L- carnitine, which is very beneficial to lose weight. Eating well, combined with healthy cooking methods and regular exercise, is of great benefit to reducing fat.

Used for muscle building and strength training.

1, improving endurance.

Beef is rich in sarcosine. Sarsine is the source of muscle fuel, and effective supplementation of adenosine triphosphate can make fitness training last longer, which is very helpful for muscle growth and strength enhancement.

Step 2 help your body recover

The greater the demand for protein, the more vitamin B6 needs to be added in the diet. Adequate vitamin B6 in beef can promote the synthesis and metabolism of protein, improve the body's immunity and help the body recover after training.

3. Promote muscle growth

The contents of carnitine and sarcosine in beef are incomparable with those in chicken and fish. Carnitine mainly acts on the metabolism of fat and produces branched-chain amino acids. Fittimers, who has been practicing muscles for a long time, knows that branched-chain amino acids play an important role in muscle training. At the same time, beef is rich in minerals such as potassium, zinc, iron and magnesium. Potassium is a mineral lacking in many healthy diets. If the level of potassium is too low, it will inhibit the synthesis of protein and the production of growth hormone, which will affect the growth of muscles. Zinc is an antioxidant, which contributes to the synthesis of protein and promotes muscle growth. Magnesium can promote the synthesis of protein, muscle growth, and more importantly, improve the efficiency of insulin anabolism. Iron is an essential mineral for hematopoiesis, which is poor in other meats, but rich in beef.

4. Keep the shape of muscles

Beef is low in fat, but rich in linoleic acid. Linoleic acid, as an antioxidant, can effectively avoid muscle injury during training and maintain the perfect shape of muscle.

5. Strengthen muscles and training.

Beef is rich in alanine. Alanine is a sugar produced by protein in the diet. When the carbohydrate intake is insufficient, alanine can supply the energy needed by muscles to alleviate the deficiency and let you continue training. The biggest advantage is that muscles can be liberated from the burden of supplying energy. There is also vitamin B 12, which can promote the metabolism of branched-chain amino acids and provide energy for muscles during high-intensity training.