Olympic champion Zheng Qinwen insists on eating chicken breast and broccoli for 360 days. Can ordinary people do the same?

Review expert: Peng Guoqiu, deputy chief physician of the Fourth Medical Center of the General Hospital of the Chinese People's Liberation Army

On August 4, Chinese player Zheng Qinwen won the women's singles championship at the Paris Olympics, setting a new record for Chinese tennis. Zheng Qinwen, a 21-year-old Chinese player, won the women's singles championship in her first Olympic Games. This is the first women's singles gold medal for Chinese tennis. She said frankly: "I deserve the title of Queen Wen!"

In the 35℃ high temperature, Zheng Qinwen, who played three games in three consecutive days, felt that his body had reached its limit, but still said, "Although I am very tired, I feel that I can continue to play. Even if I am asked to play for my country for another three hours now, I am still willing to do it again!"

In the post-match interview, Zheng Qinwen said, "This victory is incomparable and unique to me. In my heart, the Olympics is much more important than the Grand Slam, because the honor of the country is greater than the individual, and all the hardships are worth it at this moment!"

Behind this brilliance is her extreme self-discipline. In order to maintain the best physical condition and perform at her best level on the field, Zheng Qinwen is extremely demanding on herself.

According to 21st Century Business Herald, Zheng Qinwen's first coach once revealed, "In my impression, Zheng Qinwen never eats snacks or drinks."

Zheng Qinwen's self-discipline has amazed netizens: "It is difficult for a self-disciplined person not to be excellent. Although professional athletes have to control their diet, most people can't do so every day."

What is the effect of eating chicken breast and broccoli regularly? What are the dietary differences for different sports? Can ordinary people eat like this?

What’s special about the nutritional content of chicken breast and broccoli?

Chicken breast is the largest meat on a chicken, with high protein, low fat and low calories. The protein content of 100g chicken breast can reach about 20g, the fat content is as low as 3g, and the calories are about 105 kcal. At the same time, its protein contains a variety of essential amino acids needed by the human body, which is easy to be absorbed and utilized by the human body; the calories are also lower than the rice we usually eat.

Broccoli is a low-calorie, high-fiber vegetable. Every 100 grams of broccoli contains about 4 grams of protein, which is three times that of cauliflower and four times that of tomatoes. The fiber content is about 1.6 grams, and the calories are about 36 calories. It is also rich in vitamin C, vitamin K, folic acid, and a variety of minerals (such as calcium, magnesium, potassium, etc.), and is nutritionally comprehensive.

In summary, both chicken breast and broccoli are rich in nutrients, which can meet the human body's needs for protein, vitamins, minerals and other nutrients.

Why do people who exercise prefer the "CP" of "chicken breast + broccoli"?

High-protein, low-fat chicken breast and low-calorie, high-fiber broccoli complement each other, so they have always been the ideal CP for fitness people to gain muscle and lose fat.

For people who exercise regularly, chicken breast is an ideal source of protein, which helps muscle growth and repair. In addition, chicken breast has a certain therapeutic effect on relieving human fatigue and enhancing memory.

In addition, broccoli is also very beneficial for fat loss, and can even enhance the liver's detoxification function and improve the body's immunity.

The combination of chicken breast and broccoli can enhance the metabolic function while increasing satiety, and improve the effect of muscle gain and fat loss. Therefore, this pair of "cp" must be indispensable in the fitness meals and weight loss meals recommended by major online platforms.

What are the dietary differences for different sports?

The nutritional diets eaten by athletes in different sports vary.

Endurance sports , such as long-distance running and long-distance swimming, require a high-energy diet and timely replenishment of water, minerals, vitamins, vitamin C, and iron.

Speed ​​sports , such as sprinting, use anaerobic energy as the main energy supply method, so you should choose easily digestible carbohydrates, such as steamed bread and noodles;

For strength-based sports , such as weightlifting and wrestling, it is necessary to supplement other powerful nutrients, such as creatine, to improve athletic ability, and supplement inorganic salts (potassium, sodium, calcium) to maintain muscle strength;

· For agile and technical sports , such as gymnastics, it is advisable to eat more foods rich in vitamin C after exercise, such as fruits, vegetables, beans, and bean products. You can also take decoctions of jujubes and longans to prevent and eliminate sports fatigue.

How should ordinary people plan their diet for fitness and weight loss?

Compared with ordinary people, athletes' daily training intensity is much greater. In terms of nutritional matching, we cannot copy and paste, but need to develop a reasonable diet plan according to our own needs.

If we eat chicken breast and broccoli every day like Zheng Qinwen, we may rebound in weight, have unbalanced nutrition, and affect our health. At the same time, overweight and obese friends should not be too superstitious about so-called weight loss meals, as such rigid and boring weight loss meals cannot really lead to healthy weight loss.

So what should we eat if our exercise intensity is not high?

0 1 Balanced diet

Three meals a day, with meat, vegetables and staple food in each meal, milk, eggs, soy products, and plenty of fruit and water every day;

0 2 Nutritional intake

Ensure adequate intake of protein, carbohydrates, fats, vitamins and minerals, such as choosing fresh fruits, vegetables, whole grains, lean meats, fish and healthy sources of fat;

0 3 Add appropriate amount of snacks

About 1 hour before high-intensity exercise, you can have a snack with a total energy of 200-300 kcal and rich in complex carbohydrates, and increase your water intake to ensure energy supply during exercise.

Both chicken breast and broccoli are rich in nutrients, but you cannot only eat these two foods in your daily diet. You need to ensure a balanced and comprehensive nutrition. Appropriate intensity exercise is as important as scientific and reasonable dietary nutrition!