Foreign scholars have long noticed that the diet of men and women is very different.
First, men are stronger than women. They are muscular and need to consume more calories. Second, men's cholesterol metabolism is easily destroyed, so they are prone to high blood pressure, ischemic heart disease, stroke, myocardial infarction and other diseases. To this end, scholars in the United States have specifically summarized the nine elements of diet for men.
1, eat a certain amount of chromium.
Chromium helps in the metabolism of cholesterol. Strengthen the body's endurance, in addition, it can also promote the muscles in certain physical conditions, and avoid excess fat. Middle-aged men do not have 50 micrograms of chromium a day. The chromium thus measured is difficult to obtain from food, so it is recommended that men take chromium-containing pharmaceutical preparations (such as multivitamins and mineral traits) or drink beer mash.
2, eat food rich in plant fibers.
Plant fiber itself is not food, the small intestine does not absorb into the large intestine. Its main role is to speed up the peristalsis of the intestines, to lower cholesterol and certain bile salts, to reduce the glucose and fatty acids in the blood, to have antihypertensive effects, and to eliminate certain carcinogens and to avoid rectal cancer. There is a feeling of fullness in foods rich in plant fibers. There is no need to worry about excess heat, so it also has the effect of losing weight. It is recommended that men consume 18-20 grams of plant fiber at each meal. The main foods rich in plant fibers are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, celery and so on.
3. Eat foods containing magnesium. Studies have shown that magnesium can help regulate heart activity, lower blood pressure, prevent heart disease, and increase men’s fertility. In order to obtain enough magnesium, men's breakfast should eat 2 bowls of oatmeal with milk and a banana. Foods containing more magnesium include soybeans, baked potatoes, walnut oatmeal, pasta, leafy vegetables, and seafood.
4, eat foods containing vitamin A.
Vitamin A has a considerable role in the human body. Experiments show that vitamin A helps to improve human immunity, prevent cancer, and protect people's eyesight. However, excessive consumption is harmful to the body. Foods containing more vitamin A are liver, dairy products, fish, tomatoes, carrots, apricots, and melons.
5, eat foods containing vitamin B6.
Vitamin B6 helps to improve human immunity. Recent studies have shown that vitamin B6 can prevent skin cancer, bladder cancer, and kidney stones. Men need a total of 2 mg vitamin B6 a day, which is equivalent to 2 bananas. Foods containing more vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados, and bananas.
6, eat more foods containing vitamin C.
The main role of vitamin C is to improve human immunity, prevent cancer, heart disease, stroke, cataract, protect teeth and gums, help wound healing, anti-asthma, and treatment of male infertility. In addition, insisting on taking vitamin C on time can delay the aging process. The highest vitamin C content foods are cauliflower, green peppers, oranges, grape juice, tomatoes. Vitamin C medications are about safe, and anyone can take it. U.S. experts believe that the optimal use of vitamin C per person per day should be 200-300 micrograms and the minimum should be no less than 60 micrograms. One-half cup of fresh orange juice will satisfy the minimum amount of vitamin C per person per day. In addition, drink half a glass of orange juice every day to prevent colds. People who smoke should eat more vitamin C.
7, eat more foods containing vitamin E.
Vitamin E is an indispensable trace element in the human body. Its main role is to lower cholesterol, remove rubbish from the body, and prevent cataracts. Peanuts are rich in vitamin E, but it is difficult for people to obtain sufficient amounts of vitamin E from these foods. It is therefore recommended that men take 10 micrograms of vitamin E per person per day.
8, eat foods containing zinc.
Zinc can ensure men's sexual ability and treat impotence. In addition, it can also help improve the body's resistance to disease. Men are recommended to take 15 micrograms of zinc per person per day. This measure is for men with high levels of exercise. Normally, men only need to take 2/3 of this amount. However, the daily amount of zinc must not exceed 15 micrograms, because overdosing zinc will affect the role of other substances in the body. 120 grams of lean meat contains 7.5 micrograms of zinc. In addition, the amount of zinc in turkey, seafood, and soybeans is also high.
9, must be suitable for drinking water.
No cell in the human body can lack water, and 60-65% of the adult body is water. Liver, brain, and skin contain 70% water, bones contain 45% water, and blood contains 80% water. All physiological processes in the human body are inseparable from water and various water-soluble substances. If men want to keep fit muscles, they must drink plenty of water, because muscle has 3 times more water than fat. Water acts to lubricate all of the body's bones and joints. It also regulates body temperature to provide the body with the required minerals. Men of medium build must drink 8 glasses of water daily. And men with large amounts of exercise have a greater need for water.
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