No one is unaware of the importance of muscles in our body. Muscles that naturally decrease after 40 years of age… If you don’t pay attention to food or exercise, the rate of decline will be faster. Even if you are hospitalized due to an accident, you can be discharged quickly if your muscles are strong. Are there any natural foods and exercises that can safely gain muscle, not in the form of supplements?
◆ Chicken Breast
It is a well-known food. But I can’t help but mention it again. This is because it has excellent muscle maintenance-reinforcement effects. Chicken breast has a bad taste, but it contains 23 g of protein per 100 g, which is essential for muscle. Fat is only 0.5g, so it is an optimal food for diet. It contains more essential amino acids, including methionine, than beef. Essential amino acids that are essential for life must be obtained from food.
◆ water
muscle and water? You can tilt your head, but 70% of your muscles are water, and they control the volume of your muscles. Drinking water before exercise prevents dehydration and reduces muscle fatigue. In the heat like these days, you should drink water frequently during exercise so that moisture can be absorbed well between the muscles. When you move your body in the heat, electrolytes are lost and muscle fatigue worsens. Drinking plenty of water can help your muscles recover.
Banana
The sight of professional players such as golf eating bananas during exercise is caught on TV. This has a scientific basis. The magnesium content of bananas helps muscles to move well during exercise and has the effect of preventing cramps. It is also good for recovering from muscle fatigue after exercise. Carbohydrates also have the effect of giving strength and relieving gossip.
◆ boiled eggs
It is a common food that is easy to consume protein. The price is also relatively cheap. Eggs are high in quality protein. Animal protein, which is quickly absorbed, and essential amino acids are optimal ingredients for maintaining and strengthening muscles. It is also rich in choline, which helps the brain function. It is a nutrient that is involved in memory and learning ability and is good for middle-aged and elderly people whose brain is aging. It is also rich in lutein and zeaxanthin, which protect the retina of the eye.
◆ Almond
It is rich in protein and magnesium, which are good for muscles. Magnesium relaxes the muscles properly and increases the effect of exercise. Almonds are high in protein but low in carbohydrates, making them perfect for weight control. High in unsaturated fatty acids, it is good for blood vessel health. However, if you eat too much almonds, you can gain weight, so 20 to 25 almonds a day is appropriate.
◆ If you don’t move… get out of muscle
Even if you eat protein-rich foods, if you do not move your body, you will have problems maintaining muscle. If you lie down for 3 to 4 days because of pain and then stand up, you can feel the muscle loss in your legs immediately. Even if you don’t exercise at the gym, you need to move your body diligently in your daily life. You have to walk often and feel the muscles when you climb slopes and stairs.
Squats are good if there is no problem with the knee joint. Heel-lifting, which is good for calf muscles, is a safe strength exercise. You can do it while watching TV at home. Lift your heel and feel your calf muscles swell. You can increase the weight of dumbbells to improve your arm muscles. The muscles of middle-aged and old age are the pillars of a healthy lifespan (healthy longevity).
Reporter Kim Yong-eok [email protected]
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