What do men eat in forty years?
Author: in Hong
expert statistics, men over 40 years of age are faced with many problems: often feel hard to heart, chest tightness short, bad mood; psychological pressure, fear; sleep poor, dreamy waking, sleep can't reach. To rest, palpitations, feel suffocated; dizziness and brain swelling, black eyes, memory loss; limb weakness, muscle soreness...... Medical experts call it "male forty syndrome", which can lead to coronary heart disease, angina pectoris and stroke.
men need more calories physically than women; men's cholesterol metabolism is often damaged, prone to hypertension, ischemic heart disease, stroke, myocardial infarction and other diseases. Therefore, men need to pay more attention to the intake of nutrition.
a certain amount of chromium and chromium helps to promote cholesterol metabolism and enhance the endurance of the body. In addition, it can also promote muscle formation in certain physical conditions. Middle aged men need at least 50 micrograms of chromium per day, while men with larger activity need 100~200 micrograms. This dose of chromium is difficult to get from food, so men are advised to take drugs containing chromium (such as complex vitamins and minerals) or drink beer.
edible fiber rich food plant fiber can accelerate intestinal peristalsis, reduce cholesterol and some bile salts, reduce blood glucose and lipoic acid, have the effect of depressurization, reduce the risk of coronary atherosclerosis, heart disease and diabetes, in addition to eliminate certain carcinogens. In addition, the fiber also has the effect of losing weight. It is suggested that men eat 18~20 grams of plant fiber at each meal. The main foods that are rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, celery, etc.
eating magnesium containing magnesium helps regulate heart activity, lower blood pressure, prevent heart disease and improve fertility. It is recommended that men eat 2 bowls of milk oatmeal and 1 bananas for breakfast. Foods that contain more magnesium include soybeans, baked potatoes, walnut meat, oatmeal, macaroni, leafy vegetables and seafood.
eat food containing vitamin A
an adult man needs to eat 1000 micrograms of vitamin A every day, containing more vitamin A, including liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupe, etc.
foods containing vitamin B6 and vitamin B6 help to improve immunity and prevent skin cancer, bladder cancer and kidney stones. Men need 2 milligrams of vitamin B6 a day, which is equivalent to 2 large bananas. Foods that contain more vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocado, banana and so on.
food rich in vitamin C rich food
the highest levels of vitamin C are cauliflower, green pepper, orange, grape juice, tomatoes. The optimal dosage of vitamin C per person should be 200~300 mg, the minimum is not less than 60 micrograms. Half a glass of fresh orange juice can meet the minimum daily dose of vitamin C per person. In addition, drinking half a glass of orange juice a day can prevent colds. Smokers should eat more foods containing vitamin C.
more foods containing vitamin E and vitamin E can lower cholesterol, eliminate body waste and prevent cataracts. But it is difficult for people to get enough vitamin E from these foods. So men are advised to take 10 micrograms of vitamin E every day.
food zinc containing zinc can ensure men's sexual ability and help improve their resistance to disease. It is suggested that men take 15 micrograms of zinc per person per day. In general, men only need to take 2/3 of this dose. However, the amount of zinc must not exceed 15 micrograms per day. 120 grams of lean meat containing 735 micrograms of zinc. In addition, the amount of zinc in Turkey, seafood and soybeans is also very high.
60% to 65% of the body of adults who have to drink water is water. If men want to keep fit, they must drink enough water, because the water in the muscles is 3 times more than the water in the fat. Men of medium build must drink 8 cups of water a day, while men who exercise much need more water.