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Calahann

La super salade !

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Salut les EM :) 

 

crewneck-salade-tomages-oignons[1].jpg

 

Voici une question très originale et très pertinente . Plus vous allez améliorer votre diète , plus vous progressez vite .

On dit toujours qu'une cuisine créative se répercute positivement sur la croissance musculaire . Et quand aux salades , on a tendance à leur enlever de l'importance puisqu'en tant que culturistes , nous nous concentrons plus sur les protéines .

Cependant , une sélection correcte de légumes peut être l'outil culturiste qui vous aide à augmenter les niveaux d'énergie et la consommation d'antioxydants et à maintenir le muscle sec . Vous pouvez aussi vous procurer un complexe de vitamines et de minéraux , les chercheurs ont d'ailleurs découvert que les fitonutriments que contiennent les légumes sont essentiel pour la santé .

 

En fait , de nombreux scientifiques sont d'accord avec le fait que la façon dont ce mange un nutriment peut avoir des effets significatifs sur sa biodisponibilité ou son utilité et absorption . De nombreuses études ont été menées sur les agents isolés - ce qui constitue un principe de base de la recherche scientifique- et on a découvert que souvent ils perdent leurs propriétés . Raison de plus de s'intéressé de près sur certains aliments .

 

Les épinards :

 

epinard[1].jpg

 

Il y a une limite dans la laitue que vous pouvez manger . C'est surement pour cela que c'est souvent la base des salades . Les épinards en revanche , apportent de grandes quantité de beta carotène , un antioxydant puissant . Les antioxydants neutralisent les radicaux libres , qui disparaissent ou accélèrent de nombreux processus pathologiques par le moyen du stress oxydatif : quand une cellule convertie l'oxygène en énergie , les molécules appelées radicaux libres se créent , elles sont toxiques et détériorent les mécanismes cellulaires et les tissus et provoquent la mort cellulaire .

 

Soyez conscients que n'importe quel exercice augmente le stress oxydatif, il ne le diminue pas . C'est pour cela que les épinards sont un 1er ingrédient qui nous conviendra parfaitement .

 

La laitue :

 

22750900141470420918602[1].jpg

 

 

Même si la plupart des personnes ne voient pas dans la laitue que l'eau et les fibres , 100g de laitue contient 1900 unités internationales de vitamine A . Il s'agit d'une vitamine très importante , puisqu'elle est associée directement à l'amélioration du système immunitaire , de l'élasticité des articulations et des récupérations de l'entraînement . Ajoutons donc également de la laitue à nos salades .

 

Céleri :

 

Celeri-la-nouvelle-arme-detox[1].jpg

 

Connu pour le contrôle qu'il exerce sur la tension artérielle , le céleri contient des phtalides , une substance qui réduit le niveau sanguin de certaines hormones du stress appelées catécholamines , aux effets vasoconstricteurs . On l'utilise aussi depuis longtemps dans des programmes de désintoxication du foie et des reins . On mélange souvent le jus de céleri avec de la carotte pour atténuer son goût si fort . Il existe un certains nombres de culturistes pour qui il serait bien de réduire la tension artérielle ou de se désintoxiquer le foie .

 

Champignons shiitake :

 

 imagesJFAUTBFI.jpg


C'est un aliment unique . C'est une source abondante d'éritadénine , un fitonutriment qui fait diminuer le niveau de cholestérol , en facilitant l'absorption des graisses par les tissus , au lieu de les laisser circuler dans le sang ., où probablement ils se transforment en plaques adhérentes  aux parois des artères.

En plus , les shiitakes sont délicieuses !

 

Le tofu :

 

tofu[1].jpg 

 

C'est une protéine du soja semi-solide . Le tofu apporte environ 1g de protéine pour 100g , plus ou moins un verre de lait . Il est un peu insipide , mais cela solutionne avec un bon assaisonnement . Le soja contient aussi des isoflavones , qui préviennent du cancer du sein en limitant la quantité " mauvais " oestrogènes .

 

La tomate :

 

Tomate[1].jpg

 

Pleines de beta carotène et de vitamine C, les tomates aussi apportent beaucoup de lycopène , qui est actuellement l'objet d'un certains nombres d'études par ses propriétés anti cancérigènes . Elles contiennent aussi de la quacétine , ce qui empêche la croissance des tumeurs et de la kaempherol  , ce qui régule le système hépatique P450. Depuis , un point de vue technique , les tomates sont un fruit et non pas un légume , mais c'est un autre sujet . Mettons des tomates dans nos salades .

 

Avocats :

 

lavocat[1].jpg

 

Ils sont plein à craquer d'hydrate de carbone , de graisses nécessaires et d'acide aminés , alors prenez en un , coupez-le en rondelle et ajoutez-les à votre salade . Les avocats sont parfaits si vos entraînement durent plus de 40 mn . Ils ont la propriété de stabiliser le niveau de sucre dans le sang , mais à par ça , les culturistes ne les consomment que très rarement . Achetez des avocats qui sont légèrement mous au touché , évitez ceux qui sont durs .

 

Oignons :

 

image-5634-grande[1].jpg

 

Des chercheurs suisses ont découvert récemment que l'oignon augmentait la densité osseuse . Ils ont aussi des propriétés diurétiques , qui vous aident à dégonfler un peu le ventre, ce qui est indispensable pour un culturiste qui recherche l'esthétique .

En plus , il prévient avec efficacité les cancers de l'estomac .

 

Blanc de poulet grillé :

 

escalope-poulet-grillee-au-citron[1].jpg

 

Une excellente manière d'augmenter votre ingestion de protéines , tout en mangeant une salade rafraîchissante . Ajoutez un blanc de poulet coupé en dés et ceci vous aidera à construire vos muscles . En plus de la portion de protéines qu'apporte votre plat principal , bien entendu . J'imagine déjà vos biceps se développer à toute allure !

 

Assaisonnement :

 

567685_evasolo_huiliervinaigrierstopgouttes_2584[1].jpg

 

Les huiles insaturées végétales sont parfaites : elles préviennent des maladies cardiovasculaires . L'huile d'olive vierge est une excellente option .

Ajoutez-y un peu de vinaigre et vous obtiendrez une formidable super salade spécialement créée pour optimiser vos performances et vos progrès .

 

Bon appétit les EM !

 

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