| Nutrient | Content | Reference |
|---|---|---|
| Calories | 213kCal | 213kCal |
| Proteins | 18.33g | 18g |
| Fats | 14.83g | 15g |
| Carbohydrates | 0.13g | 0g |
| Water | 66.34g | 66g |
| Ash | 0.8g | 1g |
| Vitamin A, RE | 232mcg | 232mcg |
| Retinol | 0.232mg | 0mg |
| Vitamin B1, thiamine | 0.061mg | 0mg |
| Vitamin B2, riboflavin | 0.186mg | 0mg |
| Vitamin B5, pantothenic | 1.072mg | 1mg |
| Vitamin B6, pyridoxine | 0.34mg | 0mg |
| Vitamin B9, folate | 30mcg | 30mcg |
| Vitamin B12, cobalamin | 1.11mcg | 1mcg |
| Vitamin C, ascorbic | 2.6mg | 3mg |
| Vitamin PP, NE | 6.639mg | 7mg |
| Potassium, K | 189mg | 189mg |
| Calcium, Ca | 11mg | 11mg |
| Magnesium, Mg | 20mg | 20mg |
| Sodium, Na | 70mg | 70mg |
| Sera, S | 183.3mg | 183mg |
| Phosphorus, P | 149mg | 149mg |
| Iron, Fe | 1.31mg | 1mg |
| Manganese, Mn | 0.029mg | 0mg |
| Copper, Cu | 64mcg | 64mcg |
| Selenium, Se | 11.8mcg | 12mcg |
| Zinc, Zn | 1.48mg | 1mg |
| Arginine | 1.162g | 1g |
| Valin | 0.893g | 1g |
| Histidine | 0.526g | 1g |
| Isoleucine | 0.906g | 1g |
| Leucine | 1.336g | 1g |
| Lysine | 1.47g | 1g |
| Methionine | 0.482g | 0g |
| Threonine | 0.76g | 1g |
| Tryptophan | 0.203g | 0g |
| Phenylalanine | 0.718g | 1g |
| Alanine | 1.068g | 1g |
| Aspartic acid | 1.641g | 2g |
| Glycine | 1.22g | 1g |
| Glutamic acid | 2.676g | 3g |
| Proline | 0.914g | 1g |
| Serine | 0.66g | 1g |
| Tyrosine | 0.586g | 1g |
| Cysteine | 0.246g | 0g |
| Cholesterol | 90mg | 90mg |
| Saturated fatty acids | 4.24g | 4g |
| 12: 0 Laurinovaya | 0.02g | 0g |
| 14: 0 Myristinova | 0.12g | 0g |
| 16: 0 Palmitic | 3.08g | 3g |
| 18: 0 Stearin | 0.87g | 1g |
| Monounsaturated fatty acids | 6.08g | 6g |
| 16: 1 Palmitoleic | 0.82g | 1g |
| 18: 1 Olein (omega-9) | 5.03g | 5g |
| 20: 1 Gadolein (omega-9) | 0.15g | 0g |
| Polyunsaturated fatty acids | 3.19g | 3g |
| 18: 2 Linoleum | 2.83g | 3g |
| 18: 3 Linolenic | 0.13g | 0g |
| 20: 4 Arachidon | 0.1g | 0g |
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.01g | 0g |
| Omega-3 fatty acids | 0.18g | 0g |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01g | 0g |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.03g | 0g |
| Omega-6 fatty acids | 2.93g | 3g |
The topic of what and how to drink before, during and after training is one of the most controversial among runners. Today we will talk about rehydration after running.
Water plays an important role in many physiological, metabolic and even mental functions of the body. Its consumption in all possible forms before training, during a run and restoration of water balance after, is important for prevention of sudden changes in blood composition, regulation of the cardiovascular system, muscle metabolism and thermoregulation. With sweat, along with liquid, we also lose salts, which leads to increased acidity (acidosis) and general intoxication. In addition, the lack of potassium and sodium is difficult to reflect on the state of the muscular system, in particular, on the state of the heart muscle — the myocardium.
Water compensation in the ratio of 1/1.5 is considered optimal — that is, if during a long run you lost 1 liter of fluid (weight to help), then you will need 1.5 liters of clean water for recovery . Most nutritionists recommend restoring water balance and strength through milk (or its vegan alternatives) or a fruit shake - this will help replenish not only the body's fluid supply, but also enzymes, protein and carbohydrates. Everything your body needs to nourish tissues.
Also, to restore the water balance in the body after sports, isotonics are perfect, read the article about them - http://harchi.info/articles/izotoniky-yaki-mozhna-prygotuvaty-u-domashnih-umovah.
Cool water - 200 ml.
Orange juice - 100 ml.
Strawberries - 200 g.
Ripe banana - 1 pc.
Honey - 2 tsp.
Mix all the ingredients in a blender and beat until smooth.
Calorie content: 300-350 kcal.
Water - 100 ml.
Mix all the ingredients in a blender and beat until smooth.
Calorie content: 250-280 kcal.
Milk (rice, soy, oat milk is also suitable) - 400 ml.
Cocoa - ½ tsp.
Sugar - 1 tbsp.
A pinch of salt.
Add all the ingredients to the bottle and mix thoroughly. To restore strength after particularly long runs, such a shake can be whipped in a blender with 3 pitted dates and a small amount of almonds or any other nuts.
Calorie content: from 500 kcal.
Fruit juice - ½ l.
Banana - 1 pc.
Glucose or fructose — 3-5 tbsp.
Protein powder (egg powder or dried whey is best) — 2-3 tbsp.
2-3 pinches of salt.
Mix all the ingredients in a blender and beat until smooth. It is extremely important to consume this drink within 30 minutes after training. This should be the main priority after a hard workout.
Calorie content: from 500 kcal.
Many dishes can be prepared from different parts of the chicken. Chicken necks are no exception. Many housewives in vain treat them with distrust and consider them completely unsuitable for anywhere.
But in fact, chicken necks are an ideal product for making soup and aspic. You can cook excellent broth from chicken necks, and soups, borscht and other first courses are already cooked on its basis. You can cook aspic from chicken necks, they can be stewed and baked in the oven.
There are some nuances that should be considered when cooking chicken necks:
- before cooking, be sure to rinse the necks in cold water;
- put the chicken necks in boiling, lightly salted water;
- cook the necks under the lid over low heat;
- during cooking, you need to remove the foam that forms;
- Boil the necks until tender, about 50 minutes.
Recipes with chicken neck
Step 1
For work, we need chicken necks - 500 grams, salt - 1 tsp, water - 1 liter, a saucepan, a spoon.
Step 2
Rinse necks well under cold water before cooking.
Step 3
Bring water with salt to a boil.
Step 4
Lay out the necks. Bring to a boil, reduce heat. Remove the formed foam. Cook until tender (approximately 45-50 minutes).
Step 5
Chicken necks are ready.
Required products :
spaghetti
chicken breast
onion
zucchini
soy sauce
hot pepper
sweet pepper
olive oil
Determine the quantities of the products yourself according to your personal taste preferences and the desired number of servings.
Preparation :
Boil the spaghetti in slightly salted water, pour a little olive oil so that they do not stick together during cooking. Use a wide enough container to swim in. Drain the liquid with a colander.
While the spaghetti is cooking, prepare the remaining products.
Cut the chicken breasts into small pieces and fry them over low heat. Then add the onion cut into semicircles, a little later put the zucchini and peppers (in straws). Let everything simmer for a while and then add the hot pepper (maybe whole) and pour soy sauce to taste.
Let the vegetables simmer with the meat over medium heat for another 5 minutes and then add the prepared spaghetti to the mixture.
Stir thoroughly and remove from the heat a few minutes later.
Enjoy your meal!