1egg white: The value of food containing protein, vitamins, and cholesterol and good fats to increase the secretion of the hormone testosterone naturally, prefer to avoid eating egg yolks because almost disadvantages may be greater than the benefits, especially in increasing the proportion of bad cholesterol in the blood.
2fish oil: Maintains the safety and health of the heart, it protects against hardening of the arteries and reduce the proportion of triglycerides and bad cholesterol in the blood and helps to sag blood vessels and reduce the chance of blood clotting where, and helps fish oil also raise the body's immunity and increase growth and strengthen the muscles of the body to help him clear in increased secretion of the hormone testosterone and protects against many diseases.
3fish and seafood: The fish and seafood from excellent sources of protein and food low in fat, which is also rich in minerals necessary for the body, such as iodine and fats, Omega, which studies have shown that it protects against heart disease, are advised to eat fish or seafood at least once a week for ordinary people and almost daily for practitioners Sport Building muscle, especially salmon or tuna.
4berries: Powerful antioxidants that prevent cancer, heart disease and eye disease, any kind of berries, cranberry or ordinary fresh or frozen, preferably mixed with oats
-5dairy and low-fat cheeses: Including Yogurt, milk and especially Yogurt, which regulates and improves digestion and milk, which contains natural nutrients and huge metal also helps in the process of building muscle and the Great, preferably mixed with flax seeds.
6flax seeds: Source of protein, fiber, omega-3, grind flax seeds to get the most out of them, taken with 1 tablespoon yogurt and berries before going to bed, stay away from flax oil is an unstable and do not contain any of the fiber.
7Natural Olive Oil: Which contains approximately 70% of unsaturated fats, which protect against heart disease and cancer, favors add a tablespoon of it with the authorities prepared to contain polyphenols.
8Nuts blended: Contain monounsaturated fat and protein and fiber rich and important, and vitamin E, zinc, potassium, magnesium, etc., Valmaxrat blended to contain calories and enormous energy, and if you are a slim man wants to increase the weight they are an ideal solution provided that they do not have a toaster and be demilitarized salts.
9red meat: They contain protein, vitamin B12, iron, zinc, creatine, Carnosine and even omega-3, steaks, steak fat-free and demilitarized completely cut off from the loin area Alsdro.
10Broccoli: Forces and enough in the fight against cancer contain phytochemicals anti-estrogenic idols found in broccoli are high in soluble fiber and low calories, which helps in fat loss, and preferably eat some other vegetables, which are almost the same work for change: cabbage, bok Choy, lettuce, turnip
. 11spinach: Contains many nutrients beneficial to public health, such as iron, calcium, Amoanseyoum, manganese, as well as vitamin A, B, C and beta-carotene, folic acid, and also contains the amino acid histidine, and many of the nutrients that play an important role for antioxidants, and some benefits working to reduce the proportion of fat and cholesterol in the blood, help heal wounds in a very short time, you build the body's tissues, keeps the cells its image of natural and prevented from turning into cancer cells and that they contain a high proportion of the amino acid histidine, reduce muscle atrophy and osteoporosis, at what we are primarily interested.
12issued turkey: And chicken breast in general contains a protein mushy free from fat, a protein with high quality helps maintain muscle mass and supports the metabolism, according to Friedman, moved away from the skin of turkey meat and meat ever dark color since they include large amounts of fat and calories.
. oats13
Works to reduce the proportion of bad cholesterol in the blood, and Hugny carbohydrate-low-power, and a high proportion of soluble fiber, which helps to improve and streamline the process of digestion and filling hungry sometimes, and helps Faih minded and resistant depression he enters in the components of atypical antipsychotic drugs for the nerves.
14Citrus: Especially oranges and grapefruit, the most important foods that provide the body with vitamin C and magnesium, an understanding of the unique fruits that contain antioxidants and are an active and important role in helping to burn stored fat and get rid of the fluid trapped.
. 15tomatoes and carrots: In fresh tomatoes piety blood component containing lycopene, which resists the cancer cells, and the islands known as strengthening eyesight and increases focus and also contains a high proportion of calories and useful fiber.
. 16water: It is the most important element of diet to build muscle, it protects against the body from dehydration and muscle atrophy and helps accelerate healing and also has an important role and effective in getting rid of materials and toxic fluids trapped in the body and replaced fluids pure, prefer to drink at least 3 liters of water for bodybuilders.
17Green Apple: Very ideal for weight loss and fat burning, especially apple peel as it contains elements of anti-oxidant and Baktien which helps to get rid of fluid trapped and replaced and accelerates the process of satiety.
. 18green tea: Countless benefits, it is a diuretic, protects against many diseases, antioxidants are abundantly available within it, a natural fat burner, there was an appetite suppressant, preferably eaten martin daily after meals basic food two hours.
. 19potatoes: And do not forget boiled potatoes filled with carbohydrates and energy needed to build muscle out and they contain fiber and unsaturated fats are very beneficial to the health and safety of muscle growth.
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