The man keeps in good health: Male diet method of every age bracket

The man keeps in good health: Male diet method of every age bracket
Although balanced nutrition is very important to everybody, a lot of men often very pay close attention to little him; Even some man want, eat healthy food, dinner party at work, force them have plenty of meat and fish all day long, pushing the cup changes one. In fact, the healthy but rational diet not merely lets you " look very beautiful " ,Establish the good foundation stone for your career. The most important thing is, the healthy diet will be begun from 20 years old!
20- 35 years old food containing magnesium urges to bear
The men of this age bracket are on the occasion of life harvest season when the golden light is magnificent. How make one's own ideal process struggle, strive, become reality, it wants to be extremely efforts at the cause, balanced nutrition can help you too " Helping hand " :
The food enriched with vitamin A takes right amount of: Vitamin A contributes to improving immunity, protect eyesight, prevent cancer. One adult man need, take in 700 vitamin A every day, excessive to harmful to even health. Includes vitamin A more food and is animal's liver, dairy products, fish, tomato, carrot, apricot, musk melon,etc..
The food containing vitamin C should be sufficient: Vitamin C not only can improve immunity, but also can prevent heart disease, apoplexy, protect teeth, have an auxiliary effect on man's sterile treatment at the same time. Insisting on taking vitamin C can also play a role in slowing aging.
The food of vitamin C with supreme content is cauliflower, green hot pepper, orange, grape juice, tomato. According to studying, the best consumption of vitamin C should be 100- 200 milligrams per person per day, it is no less than 60 micrograms that it is the lowest. Namely half a cup of fresh orange juice can meet minimum quantity of vitamin C per person per day, the person of smoking should take in more rich food containing vitamin C.
The food containing zinc can't be scarce: Zinc is the active composition of human enzyme, can promote the production of sex hormone, can keep the man's sex ability. If zinc lack can cause the intersection of sperm and quantity reduce, sperm deformity increase and sex function fail. Propose that it will influence the absorption of other minerals to take in zinc about, excessive 11 milligrams every day. It is 2.3 milligrams, 2.1 milligrams respectively that 100 grams of red meat, in the carp include zinc. Includesing zinc more food has oyster, coarse food grain, soybean, egg, marine product,etc..
The food containing magnesium is indispensable: Magnesium contributes to regulating the human heart and moving about, lowering blood pressure, improving the fecundity of the man. Advise man's breakfast to eat milk, oat porridge and a banana. Includesing magnesium more food has soybean, potato, walnut-meat, oat porridge, macaroni, vegetables with green leaves and marine product.
It should be enough to supplement the moisture: The human body, any cell, can't lack the moisture, 60%- 65% of adult human body are the moisture, if man want, keep vigorous and graceful muscle, must drink enough ink of quantity, because water in the muscle is 3 times more than water in the fat. Each of man of medium height must drink 8 glasses of water, the demand for water of the man with large amount of exercise is larger.
The wine of limit of giving up smoking should be conscientious: As everyone knows, smoking is harmful to health, it causes lung cancer, dangerous factor of organizing disease, cardiovascular vessel disease of chronic lung. So, for the health, young people had better not smoke. And the wine is a double-edged sword, often say " a small amount of wine is the healthy friend, the excessive wine is the root of the trouble. "
If drink claret 25 ml, beer is 100 ml for 20- 30 ml or Chinese liquor every day, benefit health, excessive to influence health, get drunk, have endless trouble. So, control drinking and is very beneficial to future in this age bracket.
35- Protect the blood vessel at 45 years old and an egg of every day
Modern scientific research was proved, the human body since 30 years old, namely presented the shape and aging functionally gradually. When about 40 years old, the phenomenon of declining is gradually obvious, demonstrate " subhealthy states " such as depressed, apt tired, unwilling sport, insomnia, having a headache, absent minded,etc. . Declining in order to resist the organism, the men are besides reducing pressure and carrying on physical training appropriately at ordinary times, need to absorb rational nutrition even more.
Supplement vitamin B6: Vitamin B6 contributes to improving human immunity, can prevent skin carcinoma, kidney stone,etc.. It still can decompose homocysteine, this acid is one of the dangerous factors of cerebral apoplexy. The man needs 2 milligrams of vitamins B6, the content that it is equivalent to 2 large bananas each day. Suck vitamin B6 more food, chicken, liver, potato, pear,etc..
The Vitamin E should be abundant: The Vitamin E slows aging and avoids the function of the sexual disorder. Meanwhile, the Vitamin E is antioxidant, can prevent the damage to the blood vessel wall of free radical, thus prevent atherosclerosis, coronary heart disease. Valley embryo, egg yolk, nut, vegetable oil, chicken, peanut, sesame contain the Vitamin E. The middle-aged person mustn't fear to eat egg yolk, the advantages outweigh the disadvantages for an egg of every day.
There can't be few meal fibers: The main function of meal fiber lies in strengthening the intestines and wriggling, reducing cholesterol, there is stepping down and function of preventing cancer of colon. People wipe out rich in fibrous food of meal have glutted senses, thus reduce the appetite and play a role in reducing weight. Rich in the fibrous main food of meal and wheat bran, whole-wheat bread, cabbage, potato, carrot, apple, lettuce, cauliflower, celery,etc..
Setting the mind at rest should enrich the calcium: Calcium is the important element in the human body, it is not only principal ingredients of skeleton and tooth, also have function of stable mood, the short-tempered one should eat more food containing calcium such as dairy products such as milk, yoghurt, cheese,etc. and fish doing, bone soup.
Protein should be appropriate: It is muscular to pursue, it is nowadays male fashionable to eat more high-protein food. In fact, except the man engaged in the body building, the majority do not need supplementary too many proteins. Should not have a big meal chicken, fish, meat, egg,etc. when being tired. Because the acid material in the human body is gathered at this moment, and the meat food is acid, will aggravate the feeling of fatigue. On the contrary, alkaline food such as fresh vegetables, aquatic products products can make the body resume rapidly.
In this age bracket, it is not too late to cherish one's own body yet, though is increasing with age constantly, will present the old and feeble phenomenon, but we can slow aging by taking in the food, can also even help your strengthening function.
The variety diversification of food: Not eating or eating little sweet food, it is rational for nutrition to match, eat more food enriched with meal fiber, vitamin, mineral. Chicken, fish, rabbit's meat are apt to absorb; Milk products and beans are high in calcium content; Fresh vegetables, fruit can offer a large number of vitamins, meal fibers and microelements, such as tomato, carrot, asparagus, Auricularia,etc.. Pay attention to the light little salt of diet at the same time.
Low fat: The fat accounts for 20%- 25% of the total amount of heat, and should take fat of plant as the core. It will cause the fat that there is too much fat quantity, cause atherosclerosis and some cancers, such as cancer of colon, prostate cancer,etc.. But fat quantity should not be too low either, otherwise will influence the absorption of lipid-soluble vitamin. Every solar eclipse is suitable for 25 grams with the intaking amount of oil.
Lower the food of lipoprotein: For preventing man's involutional fat of blood from raising, arteriosclerosis, propose eat some more and lowering the food of lipoproteining: The mushroom includes abundant protein, many kinds of vitamins and nuclear all kinds of acid and material, can inhibit internal cholesterol from rise, have obviously lower lipoprotein function; The composition that kelp, marine alga include can make the fat not deposit on the heart, blood vessel wall; The hawthorn includes and solves lipoprotein enzyme, can promote the digestion of the fat food, so lower the function of fat of blood, it can blood circulation promoting silt,to have is certain about arteriosclerosis last function; The fruit of the sea-buckthorn contains total yellow ketone of the willow of vinegar, there is result of reducing cholesterol.
Invigorate the brain, benefit intelligence food: Discover, the food with materials such as lecithin, cephalin, glutaminic acid,etc. can improve the circulation of the brain, delay the aging and decline of the brain, so, can often eat soybean, honey,etc.; Include more unsaturated fatty acid in the nut, can eat more food such as peanut, sesame, walnut, pine nut in order to protect hearing.
Strong precise firm kidney food: The marine alga includes algae glue acid, mannitol, potassium, iodine and many kinds of microelements, seafood's food of shellfish growing with Mytilus, oyster,etc. among the marine alga, tonify deficiency the benefit precise, warm kidney distributes the cold efficiency, to preventing and curing and suffering from a deficiency of the kidney, premature ejaculation, energy are insufficient and effective. In addition, there is food of kidney of a lot of strong precise benefit that can help to prevent and cure sexual dysfunction, for instance fragrant-flowered garlic, lotus seeds, the fruit of Chinese wolfberry.
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