Problem description:
Who can give me a professional form, thank you, it is really needed. I don't want to be fat anymore ~!
Analysis:
1, eat a certain amount of chromium.
Chromium helps to promote the metabolism of cholesterol and enhance the endurance of the body. In addition, it can also promote the formation of muscles and avoid excess fat under certain physical conditions. Middle-aged men need at least 50 micrograms of chromium a day, while those men with high activity need 100 ~ 200 micrograms of chromium a day. It is difficult to get such a dose of chromium from food, so it is recommended that men take pharmaceutical preparations containing chromium, such as multivitamins and minerals, or drink beer.
2. Eat foods rich in plant cellulose
The main function of plant cellulose is to accelerate intestinal peristalsis, lower cholesterol and some bile salts, lower glucose and fatty acids in blood, and lower blood pressure. In addition, it can also eliminate some carcinogens and avoid rectal cancer. People will feel full after eating food rich in plant fiber, and they don't have to worry about accumulating excess calories, so they also have the effect of losing weight. It is suggested that men eat 18 ~ 20g plant fiber every meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
Step 3 eat foods containing magnesium
Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. It is recommended that men eat 2 bowls of milk oatmeal and a banana for breakfast. Foods containing more magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni and seafood.
4. eat foods containing vitamin a.
Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. An adult man needs to take 1000 micrograms of vitamin A every day, but excessive intake is harmful to his health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.
5. eat foods containing vitamin B6.
Vitamin B6 helps to improve people's immunity. Vitamin B6 can prevent skin cancer and kidney calculi. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.
6. eat more foods containing vitamin C.
The main function of vitamin C is to improve people's immunity, prevent cancer, heart disease, stroke and cataract, protect teeth and gums, help wounds heal, fight asthma and treat male infertility. In addition, taking vitamin C on time can also delay the aging process. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. American experts believe that the optimal requirement of vitamin C per person per day should be 200 ~ 300 mg, with a minimum of 60 mg. Half a glass of fresh orange juice can meet the minimum requirement of vitamin C per person per day. In addition, drinking half a glass of orange juice every day can prevent colds. People who smoke should eat more vitamin C.
7. eat more foods containing vitamin e.
The main functions of vitamin E are: lowering cholesterol, removing garbage in the body and preventing cataracts. Peanut is 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 microgram of vitamin E every day.
8. Eat foods containing zinc.
Zinc can ensure male sexual function and treat impotence. In addition, it helps to improve people's disease resistance. It is recommended that men consume 15 micrograms of zinc per person every day, especially for men who exercise heavily. Generally speaking, men only need to take 2/3 of this dose. However, the daily intake of zinc should not exceed 15 micrograms, because excessive use of zinc will affect the role of other minerals in the human body. 120g lean meat contains 5 7 micrograms of zinc. In addition, the zinc content in turkey, seafood and soybean is also high, which can be eaten in moderation.
9. Drink plenty of water
No cell in the human body can lack water. Adult body is 60% to 65% water, liver, brain and skin are 70% water, bones are 45% water and blood is 80% water. If men want to keep their muscles healthy, they must drink enough water, because there is three times more water in muscles than in fat. Men of medium height must drink 8 glasses of water every day, while men who exercise a lot need more water.