Men are stronger than women. They have developed muscles and need to consume more calories. Secondly, men's cholesterol metabolism is often damaged, so they are susceptible to hypertension, ischemic heart disease, stroke, myocardial infarction and other diseases. To this end, American scholars have specially summarized nine elements of diet for men.
1. Eat a certain amount of chromium
Chromium helps promote cholesterol metabolism and enhances the body's endurance. In addition, under certain physical conditions, it can also promote muscle formation and avoid excess fat. Middle-aged men need at least 50 micrograms of chromium a day, while those who are more active need 100-200 micrograms of chromium a day. Such a dose of chromium is difficult to obtain from food, so it is recommended that men take chromium-containing pharmaceutical preparations (such as multivitamins and minerals) or drink beer.
2. Eat foods rich in plant fiber
The main function of plant fiber is to accelerate intestinal peristalsis, lower cholesterol and certain bile salts, reduce glucose and fatty acids in the blood, and have a blood pressure lowering effect. In addition, it can also eliminate certain carcinogens and avoid rectal diseases. cancer. People will feel full after eating food rich in plant fiber, and they don't have to worry about accumulating excess calories, so it also has the effect of losing weight. It is recommended that men consume 18-20 grams of plant fiber with each meal. The main foods rich in plant fiber include wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, celery, etc.
3. Eat foods containing magnesium
Magnesium helps regulate human heart activity, lower blood pressure, prevent heart disease, and improve men’s fertility. It is recommended that men eat 2 bowls of oatmeal with milk and 1 banana for breakfast. Foods rich in magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables and seafood.
4. Eat foods containing vitamin A
Vitamin A helps improve people’s immunity, prevent cancer, and protect people’s vision. One becomesYoung men need to consume 1,000 micrograms of vitamin A every day, but excessive consumption is harmful to the body. Foods rich in vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, and cantaloupe.
5. Eat foods containing vitamin B6
Vitamin B6 helps improve people’s immunity. Vitamin B6 can prevent skin cancer, bladder cancer, and kidney stones. Men need a total of 2 mg of vitamin B6 a day, which is equivalent to the content of 2 large bananas. Foods containing more vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados, bananas, etc.
6. Eat more foods containing vitamin C
The main functions of vitamin C are to improve human immunity, prevent cancer, heart disease, stroke, cataracts, protect teeth and gums, help heal wounds, fight asthma, and treat male infertility. In addition, taking vitamin C on time can delay the aging process. Foods with the highest vitamin C content include cauliflower, green peppers, oranges, grape juice, and tomatoes. American experts believe that the optimal dosage of vitamin C per person per day should be 200-300 mg, with a minimum of no less than 60 mg. Half a cup of fresh orange juice can meet the minimum daily dosage of vitamin C per person. In addition, drinking half a cup of orange juice every day can prevent colds. Smokers should consume more vitamin C.
7. Eat more foods containing vitamin E
The main functions of vitamin E are: lowering cholesterol, removing garbage from the body, and preventing cataracts. Almonds and peanuts are rich in vitamin E, but it is difficult for people to get enough vitamin E from these foods. Therefore, it is recommended that men take 10 mg of vitamin E per day.
8. Eat foods containing zinc
Zinc can ensure a man’s sexual performance and treat impotence. In addition, it can also help improve the body’s disease resistance. It is recommended that men take 15 micrograms of zinc per day. This dose is for men who exercise a lot. Under normal circumstances, men only need to take 2/3 of this dose. However, the daily dosage of zinc must not exceed 15 micrograms, because excessive zinc will affect the effects of other minerals in the human body. 120 grams of lean meat contains 7.5 micrograms of zinc. In addition, turkey, seafood, and soybeans are also high in zinc.
9. Drinking water must be appropriate
No cell in the human body can lack water. 60%-65% of the adult body is water. The liver, brain, and skin contain 70% water, bones contain 45% water, and blood contains 80% water. If men want to maintain toned muscles, they must drink enoughEnough water, because there is 3 times more water in muscles than in fat. Men of average build need to drink 8 glasses of water a day, while men who exercise a lot have a greater need for water.