How to achieve a balanced nutrition? The following steps will give you a better understanding of your body's nutritional needs:
1. Appropriate intake of foods rich in vitamin A: Vitamin A can not only prevent cancer, but also be an indispensable main vitamin for the window of the soul, and at the same time enhance immunity. The United States Department of Agriculture (USDA) recommends that adult men only consume about 800 micrograms a day. Excessive vitamin A is also harmful to the body, easily causing osteoporosis and fractures. Foods rich in vitamin A are mainly dark green and dark yellow fruits and vegetables, such as pumpkin, spinach, tomato, carrot, mango and papaya.
2. Adequate vitamin C: Vitamin C is the most effective antioxidant, which can improve immunity, prevent heart disease and stroke, and protect teeth. Foods with high vitamin C content include Toona sinensis, mung bean sprouts, peppers, Sakyamuni, herbs and kiwifruit. Long-term smokers should eat more foods rich in vitamin C, and half a glass of orange juice a day is enough to maintain the minimum daily requirement (about 60mg) per person.
3, indispensable vitamin magnesium: magnesium can lower cholesterol, maintain the healthy operation of the heart and nervous system, and assist male fertility. So breakfast is suitable for drinking milk, eating oatmeal and a banana. Foods rich in magnesium include dried kelp, sunflower seeds, pumpkin seeds, white sesame seeds and black sesame seeds.
4. Vitamin B6 supplement: Adult men can eat two bananas every day (containing about 1.3mg of vitamin B6), which helps to improve human immune function and prevent the formation of kidney calculi and skin cancer. Vitamin B6 can even effectively prevent stroke, because it can break down homocysteine, which causes stroke.
5. Appropriate zinc-containing food: Zinc can promote the production of sex hormones, maintain the glory of men and "nurture" normal and healthy sperm as the main elements. Long-term zinc deficiency will obviously reduce the number of sperm, or cause sperm malformation, which will seriously affect sexual ability. However, excessive intake of zinc will hinder the absorption of other minerals, so the daily intake of zinc is about 10 mg. Foods containing more zinc include watercress, wheat germ, pumpkin seeds, sunflower seeds, pine nuts, yeast powder, cashews and so on.
6. Vitamin E should be rich: Vitamin E is a powerful antioxidant, which can protect the blood vessel wall from free radicals and keep it away from the threat of arteriosclerosis and coronary heart disease. Vitamin E plays an important role in anti-aging and preventing functional decline. Nuts, vegetable oils, peanuts and sesame seeds all contain vitamin E, which can be taken from them.
7. Dietary fiber is indispensable: foods rich in dietary fiber can delay the time of gastrointestinal hunger, thus helping us reduce our appetite and achieve the effect of losing weight. Whole grains, roots, fruits and vegetables are abundant. Intake of adequate dietary fiber is helpful to smooth defecation and prevent constipation and colon cancer. In addition, it can be regarded as Batman's contribution to lowering cholesterol and blood pressure.
8. Quitting smoking and drinking is a way to be respected for health and health. Medical evidence shows that cases such as lung cancer and blood vessel obstruction are closely related to smoking. A small amount of red wine is helpful to health, and 20~30 ml is the ideal limit. Excessive drinking will only bring a burden to the body, especially the liver.
Under normal circumstances, physical function can reach its peak at the age of 25, but the irony of social progress is that it has brought pollution to the environment. At this time, the functions of tissues and organs of the body gradually decline, which is the phenomenon of aging, especially after the age of 30, the aging speed is more obvious. Sub-health states such as mood swings, lack of exercise, fatigue, hair loss and so on appear constantly. Therefore, besides physical exercise and spiritual cultivation, balanced nutrition is the most important task for men at this stage.