Men of this age are in the golden harvest season of their lives. How to make your ideal come true through struggle, except things?
In addition to extra efforts in the industry, balanced nutrition can also help you "help":
Foods rich in vitamin A should be moderate: Vitamin A helps to improve immunity, protect eyesight and prevent cancer. An adult man needs to take 700 micrograms of vitamin A every day, which is also harmful to his health. Foods containing more vitamin A include animal liver, dairy products, fish, tomatoes, carrots, apricots and cantaloupes.
Foods containing vitamin C should be sufficient: vitamin C can not only improve immunity, but also prevent heart disease and stroke, protect teeth and play an auxiliary role in treating male infertility. Sticking to taking vitamin C can also play a role in delaying aging. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. According to the research, the optimal dose of vitamin C per person per day should be 100 ~ 200mg, and the minimum is 60μ g ... That is, half a cup of fresh orange juice can meet the minimum amount of vitamin C per person per day, and smokers should eat more foods rich in vitamin C.
Zinc-containing food is essential: zinc is an active component of human enzymes, which can promote the production of sex hormones and maintain male sexual ability. If zinc is deficient, the number of sperm will decrease, sperm deformity will increase and sexual dysfunction will occur. It is recommended to take about 1 1 mg of zinc every day. Excessive intake will affect the absorption of other minerals. The zinc content in 100g lean meat and carp is 2.3mg and 2. 1mg respectively. Foods with high zinc content include oysters, coarse grains, soybeans, eggs and seafood.
Foods containing magnesium are essential: magnesium helps to regulate human heart activity, lower blood pressure and improve male fertility. It is suggested that men should eat milk, oatmeal and a banana for breakfast. Foods containing more magnesium include soybeans, potatoes, walnuts, oatmeal, macaroni, green leafy vegetables and seafood.
Replenish enough water: no cell in the human body can be short of water, and 60% ~ 65% of the adult body is water. If men want to keep fit muscles, 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 each, and men who exercise a lot need more water.
People often say that "a small amount of wine is a healthy friend, and too much wine is the culprit." If you drink 20 ~ 30 ml of red wine or 25 ml of white wine and 100 ml of beer every day, it will be good for your health. Excessive drinking will affect your health. Therefore, controlling drinking at this age is good for the future.
35-45 years old, an egg a day protects blood vessels.
Modern scientific research has proved that the human body is gradually aging in shape and function from the age of 30. By the age of 40, the decline phenomenon is gradually obvious, showing a "sub-health state" such as low mood, easy fatigue, unwillingness to exercise, insomnia, headache and inattention. In order to resist the decline of the body, men need to take reasonable nutrition besides proper decompression and physical exercise.
Vitamin B6 supplement: Vitamin B6 can improve human immunity and prevent skin cancer and kidney calculi. It can also decompose homocysteine, which is one of the risk factors of stroke. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two large bananas. Foods rich in vitamin B6 include chicken, liver, potatoes and pears.
Vitamin e should be rich: vitamin e can delay aging and avoid sexual decline. At the same time, vitamin E is an antioxidant, which can prevent free radicals from damaging blood vessel walls, thus preventing atherosclerosis and coronary heart disease. Rice germ, egg yolk, nuts, vegetable oil, chicken, peanuts and sesame all contain vitamin E. Middle-aged people should not be afraid to eat egg yolk. An egg a day does more good than harm.
Dietary fiber is indispensable: the main function of dietary fiber is to strengthen intestinal peristalsis, lower cholesterol, lower blood pressure and prevent colon cancer. People who eat foods rich in dietary fiber will feel full, thus reducing their food intake and playing a role in losing weight. The main foods rich in dietary fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
Calcium should be supplemented to stabilize mood: calcium is an important element in the human body. It is not only the main component of bones and teeth, but also has the function of stabilizing emotions. People with bad temper should eat more dairy products such as milk, yogurt and cheese, as well as calcium-containing foods such as dried fish and bone soup.
Protein should be moderate: it is fashionable for men to pursue muscular development and eat more high-protein food. In fact, except for men who are engaged in bodybuilding, most people don't need to add too much protein. Especially when you are tired, don't eat chicken, fish, meat, eggs, etc. Because acidic substances accumulate in the human body at this time, meat food is acidic, which will aggravate fatigue. On the contrary, alkaline foods such as fresh vegetables and aquatic products can make the body recover quickly.
45-65-year-old mushroom kelp reduces blood fat
At this age, it's not too late to take care of your health. Although aging will happen with age, we
You can delay aging by eating food, and even help you enhance your sexual function.
Food types: Do not eat or eat less sweets, have reasonable nutrition, and eat more foods rich in dietary fiber, vitamins and minerals. Chicken, fish and rabbit meat are easily absorbed; Dairy products and beans contain high calcium; Fresh vegetables and fruits can provide a lot of vitamins, dietary fiber and trace elements, such as tomatoes, carrots, asparagus, fungus and so on. At the same time, pay attention to a light diet and less salt.
Low fat: fat accounts for 20% ~ 25% of total calories, mainly plant fat. Too much fat can lead to obesity, atherosclerosis and some cancers, such as colon cancer and prostate cancer. But the amount of fat should not be too low, otherwise it will affect the absorption of fat-soluble vitamins. The daily intake of edible oil should be 25g.
Lipid-lowering food: In order to prevent male climacteric hyperlipidemia and arteriosclerosis, it is recommended to eat more lipid-lowering food: Lentinus edodes is rich in protein, vitamins and nucleic acids, which can inhibit the increase of cholesterol in the body and has obvious lipid-lowering effect; The ingredients contained in kelp and seaweed can prevent fat from depositing on the heart and blood vessel walls; Hawthorn contains lipolytic enzymes, which can promote the digestion of fatty foods, so it has the effects of reducing blood fat, promoting blood circulation and removing blood stasis, and has a certain preventive effect on arteriosclerosis; Seabuckthorn fruit contains total flavonoids of Salix Acetabulum, which has the function of lowering cholesterol.
Brain-nourishing food: Studies have found that foods containing lecithin, cephalin, glutamic acid and other substances can improve the activity ability of the brain and delay the aging and decline of the brain. Therefore, you can often eat soybeans, honey and so on. Nuts contain more unsaturated fatty acids. In order to protect your hearing, you can eat more peanuts, sesame seeds, walnuts, pine nuts and other foods.
Foods for strengthening essence and kidney: Algae contains alginic acid, mannitol, potassium, iodine and a variety of trace elements. Shellfish seafood foods such as mussels and oysters have the effects of tonifying deficiency and essence, warming kidney and dispelling cold, and are effective in preventing and treating kidney deficiency, premature ejaculation and lack of energy. In addition, there are many foods that can help prevent sexual dysfunction, such as leeks, lotus seeds and medlar.
Male standard weight calculation
Methods 1: A simple method to calculate the standard weight of men.
(Height -80)×0.7 (kg)
Standard weight+10% belongs to the normal range; 20% overweight is mild obesity; 50% overweight belongs to severe obesity.
In addition to the above calculation criteria, we should also consider whether the bones are strong, whether the muscles are developed, and whether the fat is fat and distributed.
2. Accurate calculation of male standard weight method
"northerners" in the northern part of the Yangtze River valley: ideal weight (kg) =? Height (cm)-150? ×0.6+50
"Southerners" in the south of the Yangtze River Basin: Ideal Weight (kg) =? Height (cm)-150? ×0.6+48
30 ~ 50% of the weight > standard weight is moderately obese.
Weight > 50% of standard weight is severely obese.
3. Male standard weight method to calculate body mass index body mass index.
The formula for calculating the body mass index published by the World Health Organization (WHO) is:
BMl= Weight (kg)/Height (m) 2
BMl< 18.5 is emaciation; BMl is normal between 18.5 ~ 24.9; BMl≥25 is overweight; The BMl between 25 and 29.9 is 1 obesity; BMl & gt30 ~ 34.9 is grade 2 obesity; BMl & gt35 ~ 39.9 is grade 3 obesity; BMl & gt40 is grade 4 obesity.
4. Calculation method of waist-hip ratio of male standard weight
Waist circumference (WC) and waist-hip ratio (WHR) are also indicators to detect obesity. Male waist circumference is greater than 85 cm. WHR greater than 9.0 can be regarded as abdominal obesity.
1. Men; Men.
A man should act like a man.
2. refers to the husband.
My man is still working.
3. The address of the host.
Are the men at home?
4. honorifics for adult men.
Example: You are a big old man!
5. arrogance.
Example: Men disdain to talk to you.
6. Beijing men like to use a name for themselves.
Pronunciation is usually consonant, man.
7. Older men and younger men are collectively called fathers.
Ex.: It's windy, the weather is fine, and all the fathers have gone out for a walk!
Ps: Including brothers, younger brothers, fathers, uncles, etc. In short, it is a title between male relatives!
8. Men address each other purely by intimacy.
Hey, man, long time no see.
The interpretation of men's character contains the meaning of being bold, bold and wild.
Example: Yes! Live to be a man!
10 respect for some iron men.
Example: Wang Jinxi, a bloody oil worker, a real man!
1 1, appreciation of men's true nature.
Example: good people! You are such a man!
12, a great man like Confucius can be a man!
Example: ah! Our anti-Japanese hero Dong Cunrui is a real man!
13, many people call it a hero.
Ex.: People's heroes fight evil forces like men!
14, a very suitable adjective for men.
My brother is a very manly man!
15, a friendly name between brothers.
Example: Hey! Dude. Where are you going?
16, the name of the dialect father.
Example: My dear man, the queen is a simple person (mother is called the queen in local slang).
17, maliciously discriminating against women.
Ex.: The daughter will be someone else's bitch in the future, and the son will be her own man.
18 means when a boy grows up.
Example: Have strong self-confidence.
Related content
1. Treat life with positive and optimistic emotions:
This is of great help to maintain the stability of the nervous system. For men who live in an information-endless era, it is undoubtedly beneficial to treat life positively and optimistically to overcome their frequent nervousness. Engaging in sports activities, formulating a reasonable work and rest system, observing personal hygiene, and regularly going to the embrace of nature to cultivate one's temperament reflect one's optimism about life. Optimism itself is a good rest.
2. Overcome inertia and have a positive rest:
Rest doesn't mean relaxation and no fun. Rest should be lively and full of interest. We should know that men's rest is not just a simple rest, but should gain physical strength, happiness, vitality and harmony between family and society from rest. The rest who are friends with alcohol, tobacco or gambling all day are not desirable.
3. Take a break when it's time to take a break:
Men like to show off their bravado. Sometimes, in order to show their ability or be serious and responsible for their work, they tend to do things blindly without considering their health. In fact, the human body has its own biological rhythm. Only by working and living at your own pace can you keep pace with the biological clock and work better. Everyone who can work is a person who can rest. They will not give up evenings, public holidays or holidays easily, because they know how important these rest days are to their future work!
4. Change the rest mode:
To arrange a day's work, we should consider how to alternate sitting posture and standing posture; When arranging holiday activities, we should pay attention to the alternation of outdoor and indoor; To arrange a week's entertainment activities, we should think of the difference between literary and artistic activities and sports activities, and so on. Changing the way of rest often makes people feel that life is full of interest. Although the workload is heavy, all fatigue will disappear after this subtle collocation.
A man has to think about how to make money quickly and how to give his wife and children a good life every day.
6. Men have a strong sense of responsibility. Most men are devoted to their feelings, but men are also very tired. They are busy working for their wives and children every day, so women should be considerate of men at work ~
7. A man should protect his son and wife.
Nanren Meili
"Atmosphere, pungent, enterprising, brave, fair, trustworthy, wise, educated, elegant, free and easy, humorous, polite, alert" is an important part of showing the beauty of male charm, and these characteristics are concerned and favored by society, especially women. Among the qualities of a good man, the biggest one is to be the first in the world and carry or kick everything. Fearless and righteous, men have the nature of adventure and exploration. Their hearts are bigger than the universe, they dare to fall from the sky, and their appetite is so great that they dare to swallow mountains and rivers. The tolerance of men shows the charm of men, which is what the public has said throughout the ages. Men are confident because they are born men. Men's belief is "you can do it, so can I"; I can, but you can't. "
independence
Men are good at thinking independently, judging and solving problems. Even if he fails, men are seldom annoyed. Even if you fall, don't blame others and rely on others' help. Self-confidence is the first guarantee of success, and men's initiative and self-confidence are stronger than women's, so men have more chances to succeed than women. The real charm of a man who is more attractive when he is just soft lies in his masculinity, which is mixed with some gentle and beautiful things.
The ancients said: if you are too strong, you will fold, and if you are too open, you will be short. If a person is self-righteous in front of society and bullies everywhere, he will inevitably die prematurely. The accident of being too ostentatious and vain will leave many defects in work and character. Body image is important, but the first appearance of a man is your mind and knowledge.
stable
Calm is golden: men use men's philosophy of life to tell their peers that if they talk too much, they will lose something, and calm is golden. People who talk a lot must have a businessman's nonsense, and people who talk a little have real credit and connotation in their hearts. A person who is good at silence, when he is a leader, does not lack experience and understanding of group cohesion; A calm man is not lacking in stability when he goes to socialize; A quiet man going to have a girlfriend can give people a sense of security and trust; A man who is good at understanding society calmly will either not do it, and once he says it, he will do it, match his words with his deeds and unify his thoughts.
Humorous
Humor is an indispensable means to show a man's strength and image. It can play a role in regulating emotions, especially for women. Therefore, most women like humorous men. Women regard humorous men as messengers of happiness and sources of strength. In a sense, men are humorous to women.
accomplish
A man's accomplishment lies in his charm and image. An excellent and popular man is not measured by how many earth-shattering things he has done, but by his accomplishment in daily life and communication.
Men's cultivation comes from four aspects: first, men have independent personality; Second, men have a sense of humor; Third, men have strong self-control ability; Fourth, men have the thinking of spiritual victory.