Healthy middle-aged men firewall “Food Nutrition” chapter
Experts in statistics over the age of 40 the problems faced by men with a summary of the following variety of typical problems:
Often feel powerless, chest tightness, shortness of breath, poor emotional and psychological pressure, there is fear, sleep good, easy to wake up more than a dream, sleep does not come up a rest, palpitations, feeling of choking; confused and black eyes , memory decline; limb weakness, muscle aches. This series of adverse physical reaction, medical experts call it "male 40 syndrome" can cause serious coronary heart disease, angina, stroke and so on.
Men from the physically stronger than women to be tall, muscular and so they need more heat. Second, the men's cholesterol metabolism often suffer from vandalism, therefore susceptible to hypertension, ischemic heart disease, stroke, myocardial infarction and other diseases. Therefore, men need attention to nutrition intake.
Eat a certain amount of chromium
Chromium helps to promote cholesterol metabolism, enhance the body's endurance, In addition, certain physical conditions, it can also promote the formation of muscle and avoid excess fat. Middle-aged man needs at least 50 micrograms per day of chromium, while the large amount of those activities the day the men will need 100-200 micrograms of chromium. Such a dose of chromium is very difficult to obtain from food, and therefore recommends that men take pharmaceutical preparations containing chromium (eg, vitamin and minerals), or drinking beer.
Eating fiber-rich foods
Plant fiber's main role is to accelerate intestinal peristalsis, reduce cholesterol and certain bile salts, reducing blood glucose and fatty acid, there is the role of blood pressure, can reduce coronary artery, the chances of heart disease and diabetes, another can also eliminate some carcinogenic substances, to avoid the risk of rectal cancer. People eat food rich in plant fiber would be the feeling of fullness, but also worry about accumulation of excess calories, so it also has weight loss effects. Recommends men eat 18-20 grams per meal plant fiber. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, celery, and so on.
Consumption of food containing magnesium
Magnesium helps to regulate the activities of the human heart, lower blood pressure, prevent heart disease and improve men's fertility. Suggested men should eat two bowls of breakfast of oatmeal with milk and a banana. More magnesium food such as soybeans, baked potatoes, walnut, oatmeal, pasta, leafy vegetables and seafood.
Consumption of food containing vitamin A,
Vitamin A helps to improve people's immunity, prevent cancer, the protection of human vision. An adult male eating a day and 1000 micrograms of vitamin A, but the excessive consumption harmful. More foods containing vitamin A are liver, dairy products, fish, tomatoes, carrots, apricots, melons and so on.
Consumption of food containing vitamin B6
Vitamin B6 help to improve people's immunity, can prevent skin cancer, bladder cancer, kidney stones. Men's day, require a total of 2 mg of vitamin B6, which is equivalent to 2 large bananas content. More food containing vitamin B6 are chicken, liver, potatoes, sunflower seeds, oil and pears, bananas.
Eat foods rich in vitamin C
Vitamin C's primary role is to improve people's immunity, prevent cancer, heart disease, stroke, cataracts, protect teeth and gums contribute to wound healing, anti-asthma, treatment of male infertility. Also, insist on taking vitamin C could play a role in delaying aging. The highest content of vitamin C rich foods include broccoli, green peppers, oranges, grape juice, tomato. U.S. experts believe that the best per person per day of vitamin C dosage should be 200
-300 Mg, the lowest of not less than 60 micrograms. Half a cup of fresh orange juice per person per day of vitamin C will meet the minimum dosage. Also, drink half a glass of orange juice a day can prevent a cold. Smokers should consume more vitamin C.
Multi-consumption of food containing vitamin E,
Major role of vitamin E are: lower cholesterol, clear the rubbish inside the body to prevent cataracts. Almond and peanuts are rich in vitamin E, but it is difficult to get enough from these foods the amount of vitamin E. Therefore recommended that men taking the 10 micrograms per day of vitamin E Pharmacy.
Zinc consumption of food
Zinc can guarantee that a man's sexuality, and treatment of impotence, In addition, it helps improve the body's disease resistance. Per person per day recommended men taking 15 mg of zinc, the dose is large for the physical activity of men, under normal circumstances, the men taking the dose of only 2 / 3 on it. However, the daily dosage of zinc should not exceed 15 micrograms, because taking too much zinc may affect the human body's role in other minerals. 120 grams of lean meat in the zinc-containing 735 micrograms. In addition, the fire chicken, seafood, soybeans in the zinc content is also high.
Amount of drinking water must be
Any one cell in the body can not be a lack of water, an adult body is 60% -65% moisture, liver, brain, skin, containing 70% water, bones 45% water, blood, water 80%, if men want to keep fit and muscles, we must drink an adequate amount of water, because water in the muscle than fat, more than three times that of water. The man of medium build and drinking eight glasses of water every day, while men who exercise great demand for water is even greater.