健身增重必备：十大增肌食物大揭秘英文双语对照

引言

在健身界，增肌是许多人追求的目标之一。除了锻炼，饮食也是增肌过程中至关重要的一环。以下将为您介绍十种增肌食物，帮助您更好地制定增重饮食计划。

1. 鸡胸肉

鸡胸肉是蛋白质含量极高的食物，而蛋白质是增肌的重要营养素之一。它不仅热量较低，还含有丰富的氨基酸，能够帮助肌肉修复与生长。

2. 鸡蛋

鸡蛋中蕴含着丰富的蛋白质和优质脂肪，是增肌饮食中的必备食材。此外，蛋黄中还含有丰富的维生素和矿物质，有助于增加肌肉力量。

3. 燕麦

燕麦是一种优质的碳水化合物来源，是增肌饮食中重要的能量补充食物。它富含纤维和微量元素，有助于增加饱腹感和提供持久能量。

4. 牛奶

牛奶是一种完美的蛋白质来源，同时富含钙质和维生素D，有助于促进肌肉生长和骨骼健康。对于增肌者来说，牛奶是不可或缺的饮品。

5. 三文鱼

三文鱼富含优质蛋白质和Ω-3脂肪酸，有助于降低肌肉炎症，促进肌肉修复和生长。它也是一种理想的增肌食物之一。

6. 番薯

番薯是一种低GI值的碳水化合物来源，富含维生素和矿物质，有助于提供持续能量并促进胰岛素分泌，有利于蛋白质的吸收和肌肉生长。

7. 瘦牛肉

瘦牛肉含有丰富的蛋白质和肌肉生长所需的锌、铁等矿物质。它是增肌饮食中的重要组成部分，有利于增加肌肉质量。

8. 花生酱

花生酱不仅富含蛋白质和健康脂肪，还含有丰富的维生素E和镁，有助于肌肉修复和生长，是增肌者的理想食物之一。

9. 红肉

适量的红肉含有丰富的蛋白质和铁质，有助于氧气运输和肌肉组织的修复，但需注意控制摄入量，以免增加心脏病和癌症的风险。

10. 酸奶

酸奶富含蛋白质和优质乳清蛋白，同时含有大量的优质益生菌和钙质，有助于增强免疫力，促进肌肉恢复和生长。

感谢您看完这篇文章，希望以上信息能够为您的增肌之路提供帮助。

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英文翻译对照，仅供参考

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Foreword

In gymnastical group, adding muscle is one of objectives that a lot of people pursue. Besides take exercise, food also is the crucial one annulus in the process that add muscle. Will introduce 10 kinds of food that add muscle for you below, help you make plan of weightening finish diet better.

1.Pigeon breast flesh

Pigeon breast fleshIt is the food with protein extremely fast content, and protein is one of important nutriment that add muscle. It not only quantity of heat is inferior, still contain rich amino acid, can help muscle repair and grow.

2.Egg

EggIn accumulate containing rich protein and high grade and adipose, it is the food that add muscle medium necessary feed capable person. In addition, still contain in yoke rich vitamin and mineral, conduce to increase muscle power.

3.Oaten

OatenIt is a kind of high grade carbohydrate origin, it is the important energy complement food in the food that add muscle. It contains a lot offiber and microelement, conduce to increase to full abdomen feels and provide abiding energy.

4.Milk

MilkIt is a kind of perfect protein origin, contain a lot ofcalcium to be mixed character at the same time vitamin D, conduce to stimulative muscle growing with skeletal health. To adding muscle person for, milk is indispensable drink.

5.3 article fish

3 article fishContain a lot ofhigh grade protein and Ω - 3 fatty acid, conduce to reduce muscle inflammation, stimulative muscle rehabilitate and grow. It also is one of a kind of good food that add muscle.

6.Sweet potato

Sweet potatoIt is the carbohydrate origin that a kind of low GI is worth, contain a lot ofvitamin and mineral, conduce to offer continuously energy promotes insulin to secrete, the absorption that is helpful for protein and muscle grow.

7.Lean beef

Lean beefContain rich protein and muscle to grow needs zinc, iron mineral. It is the main component in the food that add muscle, be helpful for increasing muscle quality.

8.Peanut butter

Peanut butterContain a lot ofprotein and health not only adipose, still contain rich vitamin E and magnesium, conduce to muscle repair and grow, it is one of good food of the person that add muscle.

9.Red meat

Right amountRed meatContain rich protein and iron to pledge, conduce to oxygen carrying the rehabilitate with musculature, but need to notice to control intake, lest increase the risk of heart disease and cancer.

10.Yoghurt

YoghurtContain a lot ofprotein and albumen of high grade serum, contain much high grade benefit to give birth to bacterium and calcium to pledge at the same time, conduce to enhance immune power, stimulative muscle restores and grow.

Thank you to read this article, the adds muscle way that hopes above information can be you provides a help.