健身增重：这些坚果可以帮助你达成目标英文双语对照

坚果对于健身增重的重要性

在进行健身增重的过程中，饮食是非常重要的一环。合理的饮食可以帮助人们达到身体塑造的目标，而坚果作为一种高能量、富含蛋白质和健康脂肪的食物，是健身增重饮食中不可或缺的一部分。

适合健身增重的坚果

1. 核桃： 富含蛋白质和健康脂肪，是增重期间的理想选择。核桃还含有丰富的ω-3脂肪酸，有助于增加肌肉质量。

2. 杏仁： 含有丰富的维生素E和蛋白质，能够提供额外的能量，并有利于肌肉生长。

3. 松子： 含有丰富的优质蛋白和维生素B族，能够帮助肌肉修复和脂肪代谢。同时，松子还含有丰富的植物固醇，有助于增加睾酮水平。

4. 腰果： 含有丰富的镁和锌，有助于提高蛋白质的合成，促进肌肉生长。

坚果的食用建议

尽管坚果营养丰富，但也要注意适量食用，因为坚果中脂肪含量较高。一般来说，每天摄入一小把（约28克）的坚果即可，坚果也可以作为健身前后的小零食来补充能量。

总的来说，选择合适的坚果作为健身增重饮食的一部分，可以为肌肉生长和能量补充提供有效的帮助。坚果中所含的蛋白质、健康脂肪和微量营养素对于健身者的身体塑造至关重要。

感谢您阅读本文，希望对健身增重者合理选择坚果有所帮助。

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英文翻译对照，仅供参考

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Nut the importance to gymnastical weightening finish

In the process that has gymnastical weightening finish, food is very important one link. Reasonable food can help people achieve body fictile goal, and nut serves as a kind of high-energy quantity, contain a lot ofprotein and healthy and adipose food, it is the indispensable one part in food of gymnastical weightening finish.

Suit the nut of gymnastical weightening finish

1.Walnut: Contain a lot ofprotein and health adipose, it is the good choice during weightening finish. Walnut still contains rich ω - 3 fatty acid, conduce to increase muscle quality.

2.Almond: Contain rich vitamin E and protein, can provide additional energy, be helpful for muscle growing.

3.Pine nut: Contain rich high grade albumen and vitamin B a group of things with common features, can help muscle rehabilitate and adipose metabolization. In the meantime, pine nut still contains rich plant sterol, conduce to raise Gao ketone level.

4.Cashew: Contain rich magnesium and zinc, conduce to the synthesis that raises protein, stimulative muscle grows.

The edible of nut suggests

Although nut nutrition is rich, but also should notice right amount edible, because nut is medium adipose content is higher. Generally speaking, absorb a small everyday (about 28 grams) nut can, the small snacks that nut also can regard fitness as around will complement energy.

As a whole, choose appropriate nut to regard gymnastical weightening finish as one part of food, can grow to provide effective help with energy complement for muscle. The protein that contains in nut, health is adipose with the micronutrient to fitness person the body is modelled crucial.

Thank you to read the article, the hope is right gymnastical weightening finish person logical choice nut is helped somewhat.