Men are stronger than women, they are muscular and need to consume more calories. Second, men's cholesterol metabolism is often destroyed, so they are susceptible to high blood pressure, ischemic heart disease, stroke, myocardial infarction and other diseases. For this reason, scholars in the United States have specifically summed up the diet for men.
1, eat a certain amount of chromium
Chromium helps to promote the metabolism of cholesterol, enhance the body's endurance, in addition, it can also promote muscle formation under certain physical conditions, avoid excess fat. A middle-aged man needs at least 50 micrograms of chromium a day, while those with a large amount of activity need 100 to 200 micrograms of chromium a day. Such a dose of chromium is difficult to get from food, so men are advised to take chromium. Pharmaceutical preparations, such as multivitamins and minerals, or drinking beer.
2. Foods rich in vegetable cellulose
The main role of plant cellulose is to accelerate intestinal peristalsis, lower cholesterol and certain bile salts, reduce blood glucose and fatty acids, have a role in blood pressure, in addition to eliminate certain carcinogens, to avoid suffering from rectal cancer. People who eat plant fiber foods will feel full, but they don’t need to worry about excess calories, so it’s also useful for weight loss. It is recommended that men consume 18 to 20 grams of plant fiber each time they eat. 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 food containing magnesium
Magnesium helps regulate heart activity, lower blood pressure, prevent heart disease, and increase men’s fertility. Men are advised to eat 2 bowls of milk oatmeal and a banana for breakfast. Foods containing more magnesium include soybeans, baked potatoes, walnuts, oatmeal, pasta and seafood.
4, consumption of foods containing vitamin A Vitamin A helps to improve human immunity, prevent cancer, protect people's eyesight. An adult man needs 1000 micrograms of vitamin A daily, but excessive consumption is harmful to his health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, and melons.
5. Foods containing vitamin B6
Vitamin B6 helps to improve human immunity. Vitamin B6 can prevent skin cancer and kidney stones. Men need 2 mg of vitamin B6 a day, which is equivalent to the content of two 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, cataracts, protect teeth and gums, help wound healing, fight asthma, and treat male infertility. In addition, insisting on taking vitamin C on time can also delay the aging process. The highest foods containing vitamin C are cauliflower, green peppers, oranges, grape juice, and tomatoes. U.S. experts believe that the optimal amount of vitamin C per person per day should be 200 to 300 milligrams, and the minimum should be no less than 60 milligrams. One-half cup of fresh orange juice can meet the minimum requirement 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
The main role of vitamin E is: lower cholesterol, eliminate rubbish in the body, prevent cataracts. Peanuts are rich in vitamin E, but it is difficult for people to obtain enough vitamin E from these foods. It is therefore recommended that men take 10 micrograms of vitamin E per person per day.
8, eating foods containing zinc Zinc can ensure men's sexual function, treatment of impotence, in addition, it also helps to improve people's resistance to disease. Men are advised to take 15 micrograms of zinc per person per day. This dose is for men with high levels of exercise. Normally, men need only take 2/3 of the dose. However, the daily dose of zinc must not exceed 15 micrograms, because overdosing of zinc can affect the effects of other minerals in the body. 120 grams of lean meat contains 5-7 micrograms of zinc. In addition, the amount of zinc contained in turkey, seafood, and soybeans is also high and can be consumed in moderation.
9, appropriate drinking water
No cell in the human body can lack water. 60%-65% of adult human body is water, liver, brain and skin contain 70% water, bone water content is 45%, and 80% of blood is water. If a man wants to maintain bodybuilding muscles, he must drink enough water because the water in the muscle is 3 times more than the fat. Men of medium build need to drink 8 glasses of water a day, while men with a lot of exercise need more water.
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