Although balanced nutrition is important to everyone, many men tend to pay little attention to it; even if some men want to eat well, the entertainment at work compels them to spend a lot of time trying to drink. In fact, a healthy and reasonable diet will not only make you “looking beautifulâ€, but also lay a good foundation for your career. The most important thing is that healthy diet starts from the age of 20!
Although balanced nutrition is important to everyone, many men tend to pay little attention to it; even if some men want to eat well, the entertainment at work compels them to spend a lot of time trying to drink. In fact, a healthy and reasonable diet will not only make you “looking beautifulâ€, but also lay a good foundation for your career. The most important thing is that healthy diet starts from the age of 20!
20-35-year-old magnesium-containing food promotes fertility
The age of men is a golden harvest. How to make your own ideals go through struggles and struggles become a reality. In addition to making extra efforts in your career, a balanced nutrition can also help you “do it yourselfâ€:
Foods rich in vitamin A should be in moderation: Vitamin A helps boost immunity, protects eyesight, and prevents cancer. An adult man needs to take 700 micrograms of vitamin A daily, and the excess is harmful to the body. Foods containing more vitamin A include animal liver, dairy products, fish, tomatoes, carrots, apricots, and melons.
Vitamin C-rich foods should be sufficient: Vitamin C can not only improve immunity, but also to prevent heart disease, stroke, protect teeth, while supporting the treatment of male infertility. Insist on taking vitamin C can also play a role in delaying aging. The highest vitamin C content foods are cauliflower, green peppers, oranges, grape juice, tomatoes. According to the study, the optimal amount of vitamin C per person per day should be 100-200 mg, and the minimum is not less than 60 micrograms. That is, half a cup of fresh orange juice can meet the minimum amount of vitamin C per person per day, and people who smoke should eat more foods rich in vitamin C.
Zinc-containing foods can not be lacking: Zinc is the active ingredient of human enzymes, can promote the production of sex hormones, and can maintain men's sexual ability. If zinc deficiency can lead to reduced sperm counts, increased sperm abnormalities and decreased sexual function. It is recommended to consume about 11 milligrams of zinc per day, and excess will affect the absorption of other minerals. The zinc content in 100 grams of lean meat and salmon was 2.3 mg and 2.1 mg, respectively. Zinc-rich foods include oysters, coarse grains, soybeans, eggs, and seafood.
Magnesium-containing foods are essential: Magnesium helps regulate heart activity, lower blood pressure, and increase men’s fertility. It is recommended that men should eat milk, oatmeal, and a banana for breakfast. Foods containing more magnesium include soybeans, potatoes, walnuts, oatmeal, macaroni, green leafy vegetables, and seafood.
The supplemental water should be enough: no one of the body's cells can lack water, and 60% to 65% of the adult's body is water. If the men want to keep fit muscles, they must drink enough water because the water in the muscle is better than 3 times more fat in water. Men of medium build must drink 8 glasses of water per person, and men with large amounts of exercise need more water.
Smoking cessation and restriction of alcohol should be self-conscious: It is well-known that smoking is harmful to health and it is a risk factor for lung cancer, chronic lung tissue disease, and cardiovascular disease. Therefore, young people are advised not to smoke for health reasons. While wine is a double-edged sword, it is often said that “a small amount of wine is a healthy friend. Excessive wine is the culprit.†If you drink 20-30 ml of red wine, 25 ml of white wine and 100 ml of beer a day, it is good for you. , Excessively affects health, while drinking alcohol is endless. Therefore, controlling drinking at this age is good for the future.
35-45 years old egg protection
Modern scientific research proves that the human body has gradually aged in form and function since the age of 30. At the age of 40, the recession gradually became evident, showing "sub-health status" such as depressed mood, fatigue, reluctance to exercise, insomnia, headache, and lack of concentration. In order to resist the recession of the body, men need more reasonable nutrition in addition to proper decompression and physical exercise.
Vitamin B6 supplement: Vitamin B6 helps to improve human immunity, prevent skin cancer, kidney stones and so on. It also decomposes homocysteine, which is one of the risk factors for stroke. Men need 2 mg of vitamin B6 a day, which is equivalent to 2 large bananas. Foods containing more vitamin B6 include chicken, liver, potatoes, and pears.
Vitamin E is rich: Vitamin E has the effect of delaying aging and preventing sexual dysfunction. At the same time, vitamin E is an antioxidant that prevents free radicals from damaging the blood vessel walls, thereby preventing atherosclerosis and coronary heart disease. Grain embryos, egg yolks, nuts, vegetable oils, chicken, peanuts, and sesame all contain vitamin E. Middle-aged people shouldn’t be afraid to eat egg yolks. Every day, one egg has more advantages and less harm.
Dietary fiber can not be less: The main role of dietary fiber is to strengthen bowel movements, lower cholesterol, have blood pressure and prevent colon cancer. People eat foods rich in dietary fiber will have a sense of fullness, thus reducing the amount of food to play a role in weight loss. The main foods rich in dietary fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, celery and so on.
To stabilize calcium, calcium is an important element in the body. It is not only the main component of bones and teeth, but also has a stable mood. Grumpy people should eat milk, yogurt, cheese and other dairy products, as well as dried fish and bone soup. Other calcium foods.
Protein should be appropriate: the pursuit of muscular development, eat more high-protein food is fashionable for men today. In fact, most people don’t need to add too much protein except for men who do bodybuilding. Especially when tired, it is not advisable to eat chicken, fish, meat, and eggs. Because acidic substances in the human body accumulate at this time, and meat foods are acidic, it will increase fatigue. In contrast, alkaline foods such as fresh vegetables and aquatic products can quickly restore the body.
45-65-year-old shiitake mushrooms with hypolipidemic
In this age group, it is not too late to care for your own body. Although aging will occur as you age, we can delay aging through food intake and even help you improve your sexual performance.
Variety of food varieties: Do not eat or eat sweet food, nutrition and reasonable, eat more foods rich in dietary fiber, vitamins, minerals. Chicken, fish, and rabbit meat are easy to absorb; milk and beans contain high levels of calcium; fresh vegetables and fruits can provide plenty of vitamins, dietary fiber, and trace elements such as tomatoes, carrots, asparagus, and fungus. At the same time pay attention to light and light salt.
Low fat: Fat accounts for 20% to 25% of total calories, and it is mainly vegetable fat. Too much fat can cause obesity, leading to atherosclerosis and certain cancers such as colon cancer, prostate cancer, and so on. However, the amount of fat should not be too low, otherwise it will affect the absorption of fat-soluble vitamins. The daily edible oil intake is 25 grams.
Lipid-lowering food: In order to prevent menopausal hyperlipidemia and arteriosclerosis, it is recommended to eat more lipid-lowering foods: Shiitake mushroom is rich in protein, vitamins and nucleic acids, which can inhibit the rise of cholesterol in the body and have a significant lipid-lowering effect. The ingredients contained in seaweed and seaweed can make fat not deposit on the heart and blood vessel walls; Hawthorn contains lipase, which can promote the digestion of fat foods, so it can reduce blood lipids, it can also promote blood circulation, prevent atherosclerosis. Effect; sea buckthorn fruit contains total flavonoids of vinegar, has the effect of lowering cholesterol.
Bunao puzzle foods: Studies have found that foods containing lecithin, cephalin, glutamic acid, and other substances can increase the activity of the brain and delay the aging and decline of the brain. Therefore, regular consumption of soybeans, honey, etc.; nuts contain More saturated fatty acids, in order to protect the hearing can eat more peanuts, sesame, walnuts, pine nuts and other foods.
Strong and firm kidney foods: seaweed contains alginic acid, mannitol, potassium, iodine and many trace elements, and shellfish, oysters and other shellfish seafood foods that grow in seaweed, all have tonic essence, warm kidney The effect of dispelling cold is effective in preventing and treating kidney deficiency, premature ejaculation, and lack of energy. In addition, there are many strong lean kidney foods that can help prevent sexual dysfunction, such as leeks, lotus seeds, medlars and so on.
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