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 every day, while those active men need 100-200 micrograms every day. It is difficult to get such a dose of chromium from food, so it is recommended that you take pharmaceutical preparations containing chromium (such as multivitamins and minerals) or drink beer.
Step 2 eat foods rich in fiber
The main function of plant fiber is to accelerate intestinal peristalsis, lower cholesterol and some bile salts, lower glucose and fatty acids in blood, lower blood pressure, reduce the incidence of coronary atherosclerosis, heart disease and diabetes, 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 recommended that you 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.
3. Eat foods containing magnesium.
Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. I suggest you eat 2 bowls of oatmeal with milk for breakfast. 1 banana. Foods containing more magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables 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 and can prevent skin cancer, bladder cancer and kidney calculi. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two big bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.
6. eat more foods rich in 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, insisting on taking vitamin C can play a role in delaying aging. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. American experts believe that the optimal dose of vitamin C per person per day should be 200-300 mg, with a minimum of 60 micrograms. Half a glass of fresh orange juice can meet the minimum amount 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. 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 you take 10 microgram of vitamin E every day.
8. Eat foods containing zinc.
Zinc can ensure men's sexual ability and treat impotence. In addition, it also helps to improve the body'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 735 micrograms of zinc. In addition, the zinc content in turkey, seafood and soybeans is also high.
6. Drink water in moderation.
No cell in the human body can lack water. Adult body is 60%-65% water, liver, brain and skin are 70% water, bones are 45% water and blood is 80% 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 every day, while men who exercise a lot need more water.
In addition, I will provide you with ten kinds of anti-aging fruits and vegetables to keep you youthful and energetic forever:
The process of human aging is mainly influenced by genetic and environmental factors, among which nutrition is an extremely important part.
The relationship between nutrition and aging is mainly manifested in energy intake and dietary composition. It is considered that energy restriction, reasonable diet structure and intake of some nutrients, especially antioxidant nutrients, play an important role in maintaining youth and delaying aging.
So far, two experimental methods that have been widely recognized and successfully delayed aging are food restriction (mainly limiting calorie intake) and lowering central body temperature. For mammals with constant temperature, food restriction is one of the ways to delay aging.
It is best to live longer and be thinner.
Stunkard, an American scholar, observed 120 seriously ill men and women over the age of 65 in a nursing home, in which the control group was given 50 grams of protein and 40 grams of fat every day; In the caloric restriction group, 50 grams of protein, 40 grams of fat, 36 grams of protein and 40 grams of fat were given alternately every other day. Observe the duration of the disease and the number of deaths within three years.
Results: The survival time of the caloric restriction group was 265,438 09 days, while that of the control group was only 65,438 023 days. Most subjects suffered from cardiovascular diseases. The results showed that the weight of calorie restriction group was lighter than that of control group, and the cellular immunity was enhanced, so the life span was longer. It can be seen that if you want to enhance cellular immunity and live longer, you must be thinner.
There is a so-called "Frank's anti-aging diet" which puts forward five principles, mainly to supplement nucleic acid, minerals and vitamins: 1. Eat less fat, replace meat with fish and sugar with honey. 2. High potassium and low sodium. 3. Don't eat or eat less refined food. 4. Eat more fresh vegetables and fruits. 5. Increase raw food.
In short, eating more coarse grains and fresh vegetables and increasing raw food are important measures to eat youth and prevent aging. Such as pumpkin seeds, sunflower seeds, sesame seeds, grapes, peanuts and so on. , have a particularly high nutritional value. Sesame is rich in brain-nourishing ingredients B and E, and the contents of cobalt, selenium, calcium and magnesium are also the highest among similar foods.
Eat more fruits and vegetables, anti-aging and prolong life. The following are ten kinds of youth anti-aging fruits and vegetables for reference:
1. Kiwifruit: It can significantly prolong the average life span of Drosophila melanogaster by up to 26%.
2. Longan meat: It has certain anti-aging effect, because it can inhibit the brain B monoamine oxidation activity closely related to aging.
3. Spinach: Rich in vitamin E, it can prevent the internal oxidation process of the body.
4. Onion: contains anti-aging substance cysteine, which can delay cell aging and prolong life.
5. Carrots: rich in β-carotene, which can remove harmful free radicals. Eating100g radish every day can get about15g β-carotene, which can play an anti-aging role.
6. Ginger: It contains gingerol, which can produce superoxide disproportionation of anti-aging substances in the body and inhibit the production of lipofuscin in the body. Its antioxidant effect is more effective than many antioxidants used in food at present.
7. Sweet potato: a substance similar to female hormones, which has a certain effect on keeping skin delicate and delaying aging.
8. Tomatoes: Glutathione can inhibit the activity of tyrosine, make hypopigmentation calm, and have the effects of youth and anti-aging.
9. Eggplant: It can enhance the activity of antioxidant substances in the body, reduce free radicals and achieve anti-aging effect.
10. Chili: Capsaicin is also an antioxidant, which can neutralize many harmful oxygen-containing substances in the body.
Finally, tea is rich in trace elements such as zinc and selenium, and strong antioxidant substances such as vitamins C and E, tannic acid and theaflavanol, all of which have good anti-aging effects. Among them, tea polyphenols can reduce blood lipid, prevent thrombosis, inhibit lipid peroxidation of polyunsaturated fatty acids, reduce the production of reactive oxygen radicals and hydroxyl radicals, and prevent cells and tissues from being damaged by oxidation; It can also increase the elimination of free radicals in the body and delay aging.
Finally, men must eat 12 healthy food every day:
tomato
The sour taste of tomatoes can promote the secretion of gastric juice and help digest protein. In addition, rich vitamin C can combine the relationship between cells, produce collagen and strengthen blood vessels. Potassium is the most abundant mineral, because it helps to extract salt from blood, so it has the function of lowering blood pressure.
2. Soybeans
Many people know that soybean has phytohormones, which are good for women, but they don't know that soybean is also an excellent food for men. For example, Japanese men who often eat soy products are less likely to develop prostate cancer than western men. In addition, soybean is also effective in improving male bone loss. When men are over 60 years old, they will begin to lose bone, which is as serious as menopausal women. And eating more soybeans can supplement lecithin, which has been proved to be related to short-term memory and learning ability.
3. Pumpkin seeds and almonds
When men grow up, most people have the problem of prostate hypertrophy. An experiment in the United States found that letting patients with prostate hypertrophy take pumpkin seed extract can really reduce urinary frequency and improve other symptoms. Moreover, pumpkin seeds are also the best source of vitamin E, which can resist aging. Pumpkin seeds can be bought in general supermarkets, and some products are mixed with various nuts, which can be used with dinner or as snacks on weekdays. Almonds are also rich in protein and calcium, which is conducive to growth; Almond can supplement protein and important minerals, such as iron, zinc and vitamin E; Because almonds also have the characteristics of supplementing energy, many athletes often choose almonds as training food; Almonds are rich in monounsaturated fatty acids and vitamin E, which are very helpful to control or even reduce the cholesterol content in blood, and have antioxidant function, so they are very beneficial to prevent heart health and diabetes, so doctors suggest that 1 almond every day is good for the heart; And because almonds are rich in monounsaturated fatty acids that will not cause obesity, the content of saturated fatty acids is very small. In addition, the cell wall of almond will prevent lipase from contacting fat, thus reducing the digestion and absorption of fat.
carrot
B- carotene will be converted into vitamin A in the body, which will enhance the body's resistance and inhibit the active oxygen that causes cell deterioration. In addition, because it is rich in potassium, it can lower blood pressure, and dietary fiber can play a role in relaxing bowels. Carrots rich in B- carotene are also popular because they can prevent cancer.
5.oysters
Seafood can enhance sexual ability. Male semen contains a lot of zinc. When zinc is insufficient in the body, it will affect the quantity and quality of sperm. The zinc content in seafood oysters, shrimps and crabs is the most abundant, and a small oyster is almost equal to the daily zinc demand (15 mg). In addition, oysters are rich in glycogen or taurine, which can improve liver function, nourish and strengthen the body.
6.garlic
Garlic has a strong bactericidal power, so it can kill bacteria that invade the body. In addition, it can provide absorption of vitamin B 1, promote carbohydrate metabolism to generate energy and eliminate fatigue. Another important function of garlic is to enhance immunity. Lead selenide contained in garlic has antioxidant effect, so it is regarded as anti-cancer food. Men who take more can improve their physique and keep fit.
7. foods rich in vitamin C.
After the age of 24, the quality and quantity of male sperm are declining. If there is an elixir that can rejuvenate aging sperm, it is vitamin C. A study by William Harris, a professor of obstetrics and gynecology at the University of Texas in the United States, shows that after giving men 1000 mg of vitamin C every day for 60 days, their sperm count has increased by 60%, their motility has increased by 30%, and abnormal sperm has also decreased.
Foods rich in vitamin C include kiwi fruit, Liu Ding, oranges, broccoli and asparagus. On the other hand, men are often in a state of high pressure and need nutritional supplements. Vitamin C can help the secretion of paraadrenocortical hormone (an anti-stress hormone), which can resist stress.
8. Whole wheat bread (or pasta)
When it comes to stress, men often sprint their careers without sleeping, and the stress can't be relieved, so they use alcohol and tobacco to cover up fatigue and relieve stress.
Vitamin B group is very important for fighting stress. These substances include B 1, B2, B6, B 12, folic acid and nicotinic acid, which can maintain the stability of nervous system, increase energy metabolism and help to resist stress. Whole grain foods such as whole wheat bread, brown rice and germ rice are rich in vitamin B. Moreover, whole wheat bread is a kind of complex carbohydrate, which can slowly release energy, have a calming effect and make people relaxed and not nervous.
9. Water
The human brain is 75% water, and the first organ affected by dehydration is the brain. Too little water will make people tired and slow down.
It happened that when men are busy, they often forget to drink water. If you use drinks or soup to replenish water in your body, it will only increase calories and make your body fat. So drink plenty of water between meals. For example, as soon as you enter the office, pour 500cc of water on the table, drink it when you are free and finish it before lunch. /kloc-0 Drink at least two bottles of mineral water bottles (about 2000cc) every day.
10. Deep-sea fish
Stress can also reduce the age of men with hyperlipidemia and stroke. Omega-3 fatty acids in deep-sea fish can prevent blood coagulation, reduce vasoconstriction and triglycerides, and are especially beneficial to the heart and blood vessels.
1 1. Green tea
Green tea is rich in vitamin C that black tea does not have. Vitamin C is an indispensable nutrient to prevent colds and beautify the skin. In addition, it is rich in glutamic acid to prevent aging, aspartic acid to enhance immunity, and amino acids to nourish and strengthen the body. It also has diuretic and stress-relieving effects, caffeine with lifting effect, flavonoids with blood pressure lowering effect, etc.
12. Red wine
If you have to drink, drink red wine. Because the antioxidant polyphenols in grape skin in red wine remain in wine, it can reduce the chance of cardiovascular disease; Moreover, compared with various wines, the purine of red wine (a substance that can increase uric acid in the body) is quite low. In addition, red wine can enhance the antioxidant effect and prevent arteriosclerosis. Recently, according to the research results, it can also play a role in dementia and is an indispensable drink for the elderly. But alcohol still has calories, and nutritionists suggest that it should be controlled below 60cc every day.
Pay attention to a healthy diet, and you can't always ignore it. Male friends come together to check personal eating habits (don't forget, also help your father pay attention! Eat more healthy food, let us use taste, nutrition and action, so that a good quality of life can be built on a healthy basis, and the road will go further. Wish all male friends in the world a healthy future.
13. Avoid eating pure sugar, sweets and sugary diets, such as candy, jam, honey, candied fruit, sweet canned food, soft drinks and white wine.