How to practice abdominal muscles and chest muscles well, and introduce a simple and easy method?

There are some difficulties in chest muscle training: the upper chest is not well developed, which is obviously different from the middle and lower chest; The middle seam is not obvious; The thickness cannot be increased rapidly; The block shape is not ideal; There are obvious defects.

1. The upper chest is not well developed, which is obviously different from the middle and lower chest.

1. diagonal bar, dumbbell bench press. Why do some people practice for a long time and the effect is not obvious? Explain that the action needs to be improved. First, pay attention to the essentials of action. Get rid of the habit of doing bridge pressure. Otherwise, it will become an approximate flat bench press. The exercise area will drift to the middle and lower chest. Second, if the whole movement is not effective, you can consider the half-way movement, and at the same time focus on the upper chest and increase the weight appropriately. Third, if the barbell effect is not good, dumbbells can be given priority. There is a trick: lower the dumbbell. Making the route slightly C-shaped can produce a component in the tangential direction and add it to the cross section of the upper chest. The key point is to focus on the cross section of the upper chest and imagine the tendon bursting and congestion to enhance the training effect.

2。 Horizontal bar dumbbell press, no belt, 6-8 times for each group. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle.

3。 Bench press Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The key points of action are: when putting down the barbell, put the barbell bar on the neck, focus on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.

4。 Push-ups forward. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.

Second, the improvement of chest muscle suture is not obvious.

The middle seam of the professional master's chest muscle is like a line, narrow and deep. In order to deepen the chest seam, the muscles near the chest groove must be set up. The key is to fully squeeze the pectoral muscles, so that the pectoral muscles on both sides are fully close and convex in each movement.

1。 Straight-arm instruments clamp the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".

2。 Step over the stretcher, stand under the stretcher frame, hold the handle with both hands to do chest clamping, and cross your arms fully, without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, each group is subject to 8- 12.

3。 Narrow grip bench press. You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results.

Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys.

Three. Methods of increasing the thickness of pectoral muscle

To increase the thickness of pectoral muscles, we should pay attention to the following points. First of all, we should not always train according to the weight we are used to. Once a group of exercises exceeds 10- 12, it is necessary to consider increasing the load. The regulation mechanism of human body is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be solved relatively easily next time. This can make the muscles thicker and bigger. The second is to increase the range of motion as much as possible, which plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the degree of stretching and contracting of muscle fibers, and the stronger the stimulation. The effect is naturally much better than the action with limited amplitude. The third is to do more heavy upper body movements. For example, hard pull, standing posture recommendation and so on. These actions not only improve the circumference of the upper body in an all-round way, but also promote the thickening of the chest muscles.

Two main actions of thickening pectoral muscles

1。 Barbell bench press: In addition to regular 8- 12 exercises, we should regularly arrange heavy training days to break the body's adaptability to heavy load or even overload. Generally, do the movement 4-6 times, with the limit weight 1-3 times. The total number of groups is 8- 10. Limited to 2-3 groups, rest between groups 1 minute and a half to 2 minutes. Then arrange one or two other actions. For example, do 12- 15 times, and finally do 1-2 group with high magnification (15-20 times), which can give consideration to deep muscle fibers, make muscles highly congested, and form a good complementary effect with heavy exercise training.

2. Dumbbell bench press: In addition to the normal landing posture, you can also deliberately put dumbbells near your waist to expand your chest and stimulate your lower chest. Start with a lighter weight, get used to it slowly, and then increase the weight accordingly after getting used to it. The lower limit is to try to do it about eight times.

Four. Block forming

In addition to the reasons mentioned above, such as upper chest, middle seam and thickness, there are several intuitive reasons why the shape of pectoral muscle is not ideal. The width of pectoral muscle is not enough, especially the lower side margin is narrow, and the lower chest droops too much or is not developed enough. Under normal circumstances, the overall outline is not clear enough.

To increase the width of chest muscles, barbell supine press should be held wide. You may not be used to it at first, but you will soon get used to it. The wider the grip distance, the stronger the stimulation to the lateral edge of the pectoral muscle, which can fully open and stretch the pectoral muscle.

The lower side is too small, so you can adjust the position of the bar drop to make it close to the lower chest. When doing dumbbell bench press, the landing position can be deliberately lowered, which is true for supine birds, whether dumbbells or tensioners. In addition, push-ups on the top of the head can also improve the lower edge of the pectoral muscles. Hands should be supported on the lower side of the body, and a certain weight can be added to the back.

If the lower chest drops too much, if it is not the cause of obesity, it is mainly caused by too much downward reclining. The advantage of downward oblique bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest drops too much when standing normally. Therefore, this action should not be overused.

In order to improve the clarity of the whole chest muscle contour, the following techniques can be used:

1。 Modeling training is interspersed between each group of movements, mainly focusing on clamping and expanding the chest below, because the chest muscles have been fully congested and exposed after a group of equipment exercises. At this time, shaping and tightening muscles can make the chest contour more prominent. Can strengthen the whole line.

2。 For example, strengthening the outline in action. Do peak contraction and hand contraction, 1-2 seconds, the stretcher flies and pushes on the chest when sitting. Strengthen the contour of chest muscles.

3. Use independent weights to do multiple groups of exercises. 12 times the isolation weight can completely focus on the essentials of action, which is very important for shaping the contour of chest muscles. Sometimes in order to strengthen the effect, one class can only do one action.

The most effective action to exercise abdominal muscles

In fitness exercise, many people list abdominal muscle exercise as a necessary action every time. Despite this, there are still many fitness enthusiasts who know little about the movements of abdominal muscle exercise. For example, posture, skills, how different movements stimulate abdominal muscles in different parts, which action stimulates abdominal muscles the most, and so on.

If you want to practice abdominal muscles well, you must first understand the role of abdominal muscles. Abdominal muscles include rectus abdominis, oblique external abdominal muscles, oblique internal abdominal muscles and transverse abdominal muscles. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.

Let's compare five kinds of abdominal exercises to see which one can strengthen rectus abdominis more effectively.

Boarding service:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow (Figure 1), keep your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Abdominal rolling of fitness ball:

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body by about 45 degrees (Figure 2), hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Leg lifting and belly rolling:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground (Figure 3) for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Reverse abdominal roll:

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten the abdominal muscles, then exhale, slightly lift the hips, slightly lift the waist and back off the ground (Figure 4), hold for 2 seconds, and then slowly return to the starting position.

Traditional belly roll:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales and lifts the upper body, and the lower back can't leave the ground (Figure 5), and then slowly returns to the starting position.

Through electromyography test, it is found that boarding in the air is the most effective exercise to exercise rectus abdominis. The second place is leg lifting and belly rolling, and the third place is fitness ball belly rolling. Research shows that when a kind of training needs the continuous stability of abdominal muscles and the rotation of the body, abdominal muscles can produce the maximum activity. Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll.

In fact, in order to achieve the best results, it is recommended to try to do various kinds of exercises regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember to stretch your muscles after exercise.

Fitness and diet

Online listening

Listener friends, there is a famous saying in sports training: "Training that can't eliminate fatigue is dangerous". This sentence has a guiding role in competitive sports and national fitness. It shows that the enhancement of physique is realized in physical recovery, and physical recovery depends largely on reasonable nutritional supplement. At the beginning of today's program, let's talk about this topic: eating by sweating, hydrating and drinking sports drinks, and paying attention to balanced nutrition in three meals.

Healthy you, me and him.

Audience friends, Professor Yang Zeyi, a researcher at the Sports Nutrition Center of the Institute of Sports Medicine of the State Sports General Administration, told reporters that scientific sports include scientific nutritional supplements. However, at present, there are few sports nutritionists who provide guidance for fitness people in China, and the public generally lacks the concept and knowledge of sports nutrition.

Professor Yang has been engaged in sports nutrition research for a long time. He said: "Some people think that' eating and drinking after exercise' is to supplement nutrition; Others think that' if you want to lose weight, you have to eat and drink'. In fact, this is not correct. Eating and drinking',' not eating and drinking', and not paying attention to the balance between energy and nutrition will directly affect the training the next day. "

Professor Yang also said that sports nutrition needs professional guidance. Sports nutritionists mainly provide reasonable guidance on sports and nutrition for people of different ages, different constitutions and different fitness needs, and at the same time teach people to eat reasonably to achieve the purpose of fitness. Different fitness groups need different sports nutrition guidance, such as strengthening the body, building muscles, slimming and shaping, and recovering from diseases.

Sports nutrition guidance is a very important link in the scientific and technological content of mass fitness. In the United States, whether a health club is equipped with nutritionists is an important indicator to measure whether the club is perfect and professional. Professor Yang said, "It is very important to supplement water, sugar and salt during exercise. But many people don't know how to replenish water scientifically when exercising. "

Professor Yang reminds everyone: First of all, we should pay attention to hydration before, during and after exercise. It is not advisable to "drink without thirst". When people feel thirsty, the body is already in a state of mild dehydration. When the water loss of sweat reaches 2%-3% of body weight, the exercise ability will decrease. The decrease of blood volume caused by sweating will overload the heart. Add120-240ml of water every15-20min.

Secondly, fruit juice, tea, carbonated drinks and white water are not suitable for drinking during exercise. Sports drinks should be selected to replenish energy, electrolytes, vitamins and water lost due to sweating in time.

Professor Yang also said that exercise recipes generally have five principles. In addition to supplementing water during exercise, sugar and protein should be supplemented in time within one hour after exercise to help the muscle particle structure recover.

Fitness enthusiasts should pay attention to the following issues in exercise recipes:

First, choose the type and quantity of food for three meals reasonably, instead of just choosing food according to your own preferences.

Second, we should pay attention to the intake of staple foods, such as rice, noodles and steamed bread. The staple food is rich in carbohydrates, which can provide sufficient energy for athletes.

Third, the ratio of animal protein to plant protein should be appropriate, avoid eating too much meat and eat more milk and soy products.

Fourth, eat more fruits and vegetables, with special emphasis on increasing raw vegetables and reducing the loss of nutrients.

Fifth, eat less or not eat fried food, fat pork, roast duck, bacon, cream and so on. , may lead to obesity.

Listener friends, the weather in some places is getting hotter and hotter. In such a hot season, there are some patients with chronic diseases, and there may be some unstable conditions, such as diabetic patients. First of all, we want to talk to our audience about what we should pay attention to as diabetics in such a hot summer.

If some elderly diabetics are more cautious, they will find that their blood sugar is low in summer in their lives, so why is their blood sugar low in summer? This has a lot to do with our summer living habits and hot climate. For example, due to the hot climate in summer, people's appetite is not good, so people will choose some light and digestible foods in their diet, which are often foods with low sugar content. In addition, the summer weather is sultry, and people often sweat more, so there are more cases of blood sugar consumption, and these energy supplies are all produced by blood sugar, so diabetic patients are likely to have hypoglycemia, especially in other cold seasons.

Then, I recommend a medicated diet for everyone, which is very suitable for diabetic patients. The name is yam, wolfberry pot and bitter gourd.

The main raw materials to be prepared for this medicated diet are: bitter gourd, two yams, 20g of medlar, 20g of lean pork and 50g of onion and ginger. First, the seeds in bitter gourd are sliced, then the yam is peeled and sliced, and the onion and ginger are cut into sections respectively, so that the production of this medicated diet is completed.

Speaking of this bitter gourd, we are all familiar with it, because we often eat bitter gourd, especially in summer, so we can get rid of the fire, but I wonder if our audience knows that it has a nice name and an ugly name.

Bitter gourd, also known as cotton pear and melon, has been recorded in Compendium of Materia Medica as early as "dispelling pathogenic factors, clearing away heat, relieving fatigue, clearing heart and improving eyesight". Bitter gourd contains a lot of vitamins, among which vitamin C and vitamin B 1 are the most prominent among fruits and vegetables. In addition, due to some pharmacological effects of bitter gourd, it is also called "natural plant insulin" by the medical community.

Why does bitter gourd have such a title?

This is because bitter gourd contains 17 kinds of essential amino acids. This component itself can mediate the function of insulin and has the function of lowering blood sugar. What is the hypoglycemic effect we usually say? In other words, the pancreas guides itself to secrete a hormone called insulin. Therefore, we should make good use of these hormones in our daily life. If we don't make good use of this hormone, it is easy to raise the blood sugar in our blood.

In other words, if insulin secretion is insufficient, it will easily lead to an increase in blood sugar, and this bitter gourd can help to assist insulin secretion, so after eating bitter gourd, it will have the effect of regulating blood sugar. So, does bitter gourd have other functions besides regulating blood sugar?

Of course, it has a high vitamin content. Every 100g of bitter gourd contains vitamin C, which is equivalent to10 to 20 times that of fruits and vegetables. In addition, its vitamin BI content is also high, and vitamins are very important for diabetic patients.

We all know that the most common and typical symptom of diabetes is sanduo, that is, drinking more, eating more and urinating more. Then because he urinates a lot, it is easy to lose vitamins, so we should pay attention to finding some vitamin-rich diets from our usual diet to make up for it. In addition to this function, bitter gourd can also improve the clinical symptoms of diabetes patients such as thirst and irritability.

Then let's take a look at how this yam and wolfberry pot bitter gourd is made.

The preparation method of this medicated diet is as follows: firstly, the pork is cut into pieces, put into a warm oil pan, add the minced onion and ginger, stir-fry, add a proper amount of chicken soup, yam slices, medlar, salt, monosodium glutamate and white pepper when it is fragrant, then cook with strong fire, boil the pot with medium fire, and add bitter gourd slices after 10 minutes, thus making this yam medlar.

Listener friends, there is one thing to pay attention to when cooking this medicated diet, that is, bitter gourd should be put in at the last time, and it will not be easy for too long after cooking, which will destroy its vitamin content. In fact, there is a blind medicine in this medicated diet, which is yam. So, what are the benefits of yam for diabetics?

Yam itself has the function of strengthening the spleen and tonifying the kidney. Chinese medicine believes that the cause of diabetes has a lot to do with diet, especially sweets or fried foods. If we eat too much, it will lead to dysfunction of lung, spleen and kidney, and the function of viscera will be weak or weak.

Fitness and diet

Yam has a good regulating effect on spleen and kidney, and it is a good food for diabetics.

So besides being suitable for diabetics, what else is not suitable for people or should be paid attention to when eating this medicated diet?

Yes, because bitter gourd tastes cold, some patients with stomach cold are not suitable. In addition, this medicated diet contains yam with starch, so it should be avoided to eat with foods containing a lot of starch, such as potatoes, because it will increase the intake of starch, and too much starch is also bad for diabetes.

Listener friends, bird's nest, like abalone and shark's fin, has always been regarded as a precious food, but recently, the media in Taiwan Province Province revealed that nearly 60% of canned "instant bird's nest" in Taiwan Province Province is fake, including many products produced by well-known brands and large enterprises. Experts in Taiwan Province Province pointed out that these fake canned bird's nest are nutritionally the same as sugar water. Canned bird's nest is also abundant in Chinese mainland market. Are their quality and nutrition guaranteed?

Professor Chang, a pharmaceutical expert at Beijing University of Chinese Medicine, said that as far as he knows, not only canned bird's nest, but also expensive dried bird's nest on the market may be counterfeit. He said that the origin of bird's nest is mainly distributed in Southeast Asia, including Indonesia, Thailand, Vietnam, Malaysia and other places, with a small amount of domestic output. Real bird's nest produces very little. For example, Fujian, which produces bird's nest, has an annual output of only 1kg-2kg, and China's imports from Southeast Asia will not be very large. But there are so many bird's nests in markets and pharmacies that there must be many fakes.

Professor Chang told us that people in the industry have some ways to identify fake bird's nest, which consumers can refer to: when buying canned bird's nest, shake it gently first. The real bird's nest can shake with the shaking of the bottle, and it is silvery white, transparent, crystal clear and elastic (it will stretch when pulled gently). The juice is pale white, light yellow or light brown and tastes sweet. The first kind of fake bird's nest is pretending to be a snow ear, which is flaky, viscous and generally not easy to shake; Second, it is made of Malaysian gum, and its liquid is easy to produce light brown precipitation; Third, it is made of seaweed glue and fish skin. The appearance can be faked, but the taste is poor and there is no rich fragrance of bird's nest. He said that these methods can only be used for reference. It is best to buy brand-name products from big pharmacies and supermarkets for bird's nest, which will reduce the chance of buying fake bird's nest.

Professor Chang believes that from the perspective of traditional Chinese medicine, bird's nest has the functions of nourishing yin, moistening dryness, invigorating qi and tonifying middle warmer, and can be used to treat physical weakness, expectoration and asthma, hemoptysis, chronic dysentery, etc., and is suitable for people with weak constitution and malnutrition. Even if the canned bird's nest is real, the nutrients have been greatly destroyed during the production process. This is because the canned bird's nest is mostly made at the high temperature of 130℃, while the mitogen and epidermal growth factor unique to bird's nest can only maintain its activity at about 80℃.

He pointed out that there is nothing special about bird's nest from the nutritional value alone, but it is more precious because it is rare. In addition, the bird's nest on the market at present is hard to distinguish between true and false. Therefore, if there is no special need, healthy people don't need to eat bird's nest to supplement their bodies.

Listener friends, the latest research in Germany shows that there is a health-threatening chemical in many cosmetics, toys and food packaging. According to a recent press release issued by the German Research Association, research shows that the decrease in the number of male sperm in the world in the past few decades may be related to phthalates, a chemical widely used as a softener in light industry. This substance is widely found in cosmetics, children's toys and food packaging. If its content exceeds the standard, it will do great harm to human health. So, what kind of substance is this, and what harm will it do to human body?

According to Qu Jianqiao, a researcher at the Institute of Environmental Health Monitoring, Chinese Academy of Preventive Medicine, phthalates are a kind of chemical substance that can be softened. It is widely used in toys, food packaging materials, medical blood bags and hoses, vinyl floors and wallpapers, detergents, lubricants and personal care products, such as nail polish, hair gel, soap and shampoo.

Studies have shown that phthalates play an estrogen-like role in human bodies and animals, which can interfere with endocrine, reduce the number of male semen and sperm, reduce sperm vitality, abnormal sperm morphology, and seriously lead to testicular cancer, which is the "culprit" of male reproductive problems.

In cosmetics, the content of phthalate esters in nail polish is the highest, and many cosmetics also contain this substance in their aromatic components. Professor Cheng Changmei said that this substance in cosmetics will enter the body through women's respiratory system and skin. If used in excess, it will increase the risk of breast cancer in women and endanger the reproductive system of their future boys.

Judging from the current situation, people are most concerned about phthalates in children's products. 1999, the EU officially decided to strictly limit the content of phthalates in toys (such as baby pacifiers) used by children under 3 years old in EU member States. Experts have found that soft plastic toys and children's products containing phthalates may be put into children's mouths. If it is left for a long time, the dissolution of phthalate esters will exceed the safe level, causing harm to children's liver and kidneys and causing precocious puberty.

At present, there is no clear regulation on the content of this substance in our country, so it is difficult for ordinary consumers to see the content of this substance from the label of the goods. Relevant departments should strengthen standardized management in this regard. In order to reduce the harm of phthalate esters to human body, it is best not to soak instant noodles in foam plastic containers. Do not use PVC (including phthalate esters) plastic containers to heat food in the microwave oven. The correct way is to move the food to a heat-resistant glassware or ceramic ware for heating.

medical information

After long-term precision instrument testing, experts found that some people have formed heavy metal salt deposits in their bodies after implanting dentures for a period of time. Experts remind that while people pursue beauty and convenience, dentists must be alert to the "tooth poisoning" caused by this.

Experts say that through the detection of precision instruments, it is found that the heavy metal salt deposits of some dentures have been displayed on the screen of the instrument and reflected in the blood. The doctor reminded that although the above phenomenon is only in a sub-health state and will not be fatal, it is best for people to go to a regular hospital when inserting dentures to avoid "tooth poisoning".

All kinds of enjoyment are nutritious food. In some places, few people eat together, but in Germany, they are all essential breakfast foods. Even German Chancellor Gerhard Schroeder revealed to the media that his standard breakfast is: milk+honey+bread.

Professor Gusla, a German nutritionist, pointed out that the reason why honey has become an essential product for breakfast is related to its nutritional value. Clinical experiments of German Nutrition Society show that honey contains glucose, fructose, protein, enzymes, vitamins and various minerals. The darker the color, the more minerals it contains. Regular eating can improve people's immunity and prevent anemia, neurosis, liver disease, heart disease and gastrointestinal diseases.

The research team led by scientists in China recently announced that they have mapped the genome promoter distribution of human fibroblasts for the first time. This study will not only deepen the understanding and utilization of human genome information, but also contribute to the study of disease mechanism.

Recent research by Indian scientists shows that tea polyphenols contained in black tea can prevent the canceration of oral cell DNA and help prevent oral cancer.

Scientists selected 15 patients for a one-year observation. These patients all suffer from oral leukoplakia, which is a common precancerous lesion, and white plaques will appear on the tongue and oral mucosa of patients. Generally speaking, 50% of leukoplakia will turn into oral cancer. However, by drinking black tea three times a day, the patients' white spots are obviously alleviated, and some of them even disappear.

Lycopene is one of the most widely distributed carotenoid natural pigments in nature. Lycopene in tomatoes accounts for about 80% ~ 90%. Studies have shown that lycopene has the strongest scavenging effect on reactive oxygen species and can prevent epithelial cancers such as prostate cancer and lung cancer. The concentration of lycopene in human blood is inversely proportional to the incidence of cancer. According to medical theoretical research, lycopene can prevent the oxidation of low-density lipoprotein in blood, so it can reduce atherosclerosis.

Lycopene is easily absorbed when tomatoes are heated during processing or cooking and oil is poured on tomato products. Lycopene is easy to decompose and fail when exposed to light, heat and oxygen, so long-term high-temperature heating should be avoided to enhance health care.

"Anti-fatigue" one-week recipe

■ Breakfast

Monday: sweet potato porridge, fried pie, tomato sauce, salted pork liver.

Tuesday: corn porridge, steamed dumplings with fresh meat, Tofu with Toona sinensis, mixed with three shreds.

Wednesday: ham and lotus root porridge, pea buns, assorted cucumbers, and beef with sauce.

Thursday: soybean porridge, peanut cake, diced cucumber and barbecued pork.

Friday: Lily porridge, fried noodles, shredded pork ears, shredded lettuce.

Saturday: milk, onion biscuits, ham fried eggs, yuba celery.

Sunday: Small wonton, bean paste buns, cucumber jellyfish silk, cowpea with garlic.

■ Monday lunch: Main course: ribs with soy sauce.

Side dishes: assorted vegetables, garlic and fragrant wheat.

Tuesday: Main course: sweet and sour hairtail. Side dishes: fried mushrooms with green vegetables, garlic and bitter gourd.

Wednesday: Main course: roast beef. Side dishes: celery, shrimp, roasted radish.

Thursday: Main course: sesame chicken, side dishes: cauliflower, mushrooms, fried fungus.

Friday: Main course: dried bean curd and diced meat. Side dishes: pea seedlings and eggplant powder.

Saturday: Main course: Braised yellow croaker. Side dishes: mushrooms, Chinese cabbage, celery and lily.

Sunday: Main course: Braised prawns in oil. Side dishes: dried celery and fresh mushroom rape.

■ Monday dinner: main course: radish balls.

Side dishes: Chili oil cabbage.

Tuesday: main course: fried duck slices with pineapple, side dish: garlic peas.

Wednesday: Main course: beef patties with dried tangerine peel. Side dishes: sesame sauce mixed with radish.

Thursday: main course: steamed mandarin fish, side dish: lettuce in oyster sauce.

Friday: Main course: stewed pork ribs and lotus root, and side dish: fried chicken feathers.

Saturday: Main course: braised pork with plum vegetables, and side dish: pea seedlings.

Sunday: Main course: braised fish fillets, side dishes: celery and lily.