Although a balanced diet is important for everyone, but many men are concerned about their little; even if some men want to eat healthy, but the work of social intercourse, forced them to have lavish meals all day long, Tuibeihuanzhan. In fact, healthy and reasonable diet not only make you “look beautiful”, better for your career lay a good foundation. Most importantly, a healthy diet from the age of 20!
20-35 years old and promote growth of food magnesium
Positive men in this age of life glittering harvest. How to make your own ideals through the struggle, hard work to become a reality, in addition to extra efforts to cause, balanced nutrition can help you “hand”:
Foods rich in vitamin A should be adequate: Vitamin A helps to improve immunity, protection of eyesight, prevent cancer. An adult male intake of 700 micrograms a day of vitamin A, excess is harmful to health. More food with vitamin A are liver, dairy products, fish, tomatoes, carrots, apricots, melons and so on.
Vitamin C foods should be sufficient: Vitamin C not only can improve immunity, may also prevent heart disease, stroke, protect the teeth, while the treatment of male infertility has a supporting role. Persist in taking vitamin C may also play a role in delaying aging.
The highest vitamin C content of foods cauliflower, green peppers, oranges, grape juice, tomato. According to studies, vitamin C per person per day should be the optimal dosage of 100-200 mg, the lowest of not less than 60 micrograms. That is half a cup of fresh orange juice per person per day will meet the minimum amount of vitamin C, smokers should also rich in vitamin C intake of more food.
Food can not be missing zinc: Zinc is a component of human enzymes, can promote the formation of sex hormones, can keep a man’s sexuality. If zinc deficiency can cause reduced sperm count, increase sperm, and sexual dysfunction. Recommended daily intake of zinc is about 11 mg, excess will affect the absorption of other minerals. 100 grams of lean meat, carp were 2.3 mg zinc, 2.1 mg. Zinc are oysters more food, coarse grains, soybeans, eggs, seafood.
Essential food magnesium: Magnesium helps to regulate activities of the human heart, lower blood pressure and improve men’s fertility. Recommends men should eat breakfast milk, oatmeal and a banana. Magnesium more food such as soybeans, potatoes, walnut, oatmeal, pasta, leafy vegetable and seafood.
Add enough water to: the human body cells can not be any lack of water, 60% -65% adult body is water, if men want to keep fit and muscular, you must drink an adequate amount of water, because the muscles in the water to fat more than 3 times the water. Man of medium height to drink 8 glasses of water per person, exercise great men even greater demand for water.
Limit alcohol to consciously quit smoking: we all know, smoking is harmful to health, it is the cause of lung cancer, chronic lung disease, cardiovascular disease risk factors. Therefore, to health, the best young people not to smoke. The wine is a double-edged sword, often said “a small amount of wine is healthy friends, excess alcohol is the culprit.”
If the daily consumption of 20-30 ml of red wine or white wine 25 ml, 100 ml of beer, good body, too much will affect the health, alcohol is no end of trouble. Therefore, at this age to control drinking is good for the future.
35-45 years old an egg a day care vascular
Modern scientific research has proven that the body of 30-year-old from the start, that began to emerge on the morphology and function of aging. 40 years old, the recession became clear, showing depression, fatigue, do not want to exercise, insomnia, headache, attention and other “sub-health state.” The body to resist a recession, usually men in addition to the appropriate decompression and physical activity, but also need a reasonable intake of nutrition.
Vitamin B6: Vitamin B6 helps to improve human immunity, can prevent skin cancer, kidney stone. It also decomposition of homocysteine, the acid is a risk factor for stroke. Men need to 2 mg a day of vitamin B6, the equivalent of 2 large bananas content. More food with vitamin B6 are chicken, liver, potatoes, pears and so on.
To be rich in Vitamin E: Vitamin E has anti-aging and to avoid the role of functional decline. At the same time, vitamin E is antioxidants can prevent free radical damage to the vessel wall to prevent atherosclerosis, coronary heart disease. Valley embryo, egg yolks, nuts, vegetable oil, chicken, peanuts, sesame seeds contain vitamin E. Do not be afraid to eat the middle-aged egg yolk, an egg a day with little drawback.
Dietary fiber can not be less: the main role of dietary fiber to strengthen peristalsis, lower cholesterol, blood pressure and prevention of colon cancer with the role. People eat food rich in dietary fiber have a sense of fullness, thereby reducing food intake play a role in weight loss. The main food rich in dietary fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, celery, etc..
Emotional stability to calcium: Calcium is an important element in the human body, it is not only the main component of bones and teeth, also has a calm effect, bad temper, who should eat milk, yogurt, cheese and other dairy products and dried fish, soup bones and other calcium-rich food.
Protein to be appropriate: the pursuit of muscular, eat high-protein food is fashionable men today. In fact, in addition to the men engaged in bodybuilding, most people do not need to add too much protein. Especially when fatigue should not be chicken, fish, meat, eggs for a meal. Because the human body at this time acid accumulation, and meat food is acidic, will add to fatigue. On the contrary, fresh vegetables, aquatic products and other basic food to help the body recover rapidly.
45-65 years old kelp lipid mushrooms
In this age, to care for your body is not too late, though increasing with age, there will be signs of aging, but we can by the ingestion of food to slow aging and even help you enhance sexual function.
Food species diversity: do not eat or eat less sweet food, nutrition with a reasonable, more food rich in dietary fiber, vitamins, minerals, food. Chicken, fish, rabbits, easy to absorb; high calcium milk and legumes; fresh vegetables, fruits provide a lot of vitamins, dietary fiber and trace elements, such as tomatoes, carrots, asparagus, edible fungus, etc.. At the same time light salt diet.
Low fat: total fat 20% -25% energy, but also to plant-based fats. Excessive fat can cause obesity, leading to atherosclerosis and certain cancers such as colon cancer, prostate cancer. But the fat content should not be too low, otherwise it will affect the absorption of fat-soluble vitamins. Daily oil intake to 25 grams is appropriate.
Lipid-lowering food: for the prevention of male menopause, increased blood lipids, atherosclerosis, lipid-lowering recommendations more and more fresh food: mushroom rich in protein, vitamins and nucleic acid substances, can inhibit cholesterol increased significantly in the lipid-lowering effect; kelp, algae can make the components of fat is not the heart, blood vessel wall deposition; hawthorn contain lipase, fatty foods can promote digestion and therefore, lipid-lowering effect, it is also blood stasis, to a certain extent for the prevention of atherosclerosis effect; seabuckthorn fruit vinegar contains total flavonoids, have the effect of lowering cholesterol.
Bunao Food: The study found, containing lecithin, cephalin, glutamate and other substances in foods can enhance brain activity, slow down brain aging and decline, therefore, can eat it soy, honey, etc.; nuts contain no more saturated fatty acids, in order to protect the hearing can eat peanuts, sesame seeds, walnuts, pine nuts and other food.
Strong fine Gushen foods: algae containing alginate acid, mannitol, potassium, iodine and trace elements, with mussels, oysters and other shellfish between algae growth in seafood, are fine with the beneficial tonic Whey rheumatism and cold, the effect of control kidney, premature ejaculation, lack of energy are effective. In addition, there are many strong fine food can help combat kidney dysfunction, such as chives, lotus seed, wolfberry and so on.
