Nine nutrients to regulate the body’s balanced diet
The words "nutritional imbalance" are not an exaggeration at all for a man who doesn't like to exercise, spends more than 8 hours a day with the computer, and entertains at least three parties a week. The result of long-term nutritional imbalance is that no matter how strong the body is, it will one day be full of loopholes - diseases such as frustrated sexual desire, high blood pressure, and hyperlipidemia are all related to eating habits that only please the tongue and ignore the gastrointestinal tract. Now, please work with our nutrition experts to regulate your body and eat a balanced diet.
1. Necessary to maintain immunity-vitamin A
Research has found that vitamin A has immune-boosting and anti-cancer effects, and is of great benefit in protecting eyesight. Intake - the normal daily intake of vitamin A for a man is 1.5 milligrams - equivalent to the vitamin content of a piece of cheese, while half a bowl of steamed carrots has four times the vitamin A content. Food sources - Foods rich in vitamin A include animal liver, sea fish, apricots and melons. Experts advocate that it is best to supplement vitamin A from the diet every day, without the need for additional tablets, because excessive supplementation can easily lead to poisoning, and too much is not enough.
2. Essential for stress reduction—magnesium
Research shows that normal magnesium intake can reduce heart disease and lower blood pressure. In addition, magnesium can also enhance reproductive capacity and improve the motility of sperm in semen.. Intake - around 350 mg is a good food source - you can get 2/3 of your daily magnesium needs from a breakfast of two bowls of cereal with skim milk and a banana. Baked sweet potatoes, beans, nuts, oatmeal cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium.
3. Vitamin C, the hero of heart care
Vitamin C enhances immunity, reduces the risk of heart disease and stroke, is good for gums and teeth, prevents cataracts, accelerates wound healing, relieves asthma, and is also effective in treating infertility. Intake - The daily intake of vitamin C per person is about 30 mg. Men who smoke should pay more attention to supplementing, but no matter how much they supplement, it should not exceed 35 mg. Food source - An adequate supply of vitamin C can delay aging. Kiwis, oranges, lemons, and grapefruits are all good sources of vitamin C.
4. The nemesis of cholesterol—vitamin E
Research shows that vitamin E can lower cholesterol, prevent platelets from gathering in arteries, improve immunity, remove impurities from the body, and prevent cataracts. Intake – NoMore than 300 mg. Food sources – Foods rich in vitamin E include almonds, peanuts and pecans. If you cannot ensure that you get enough vitamin E from your daily diet, it is best to take vitamin E capsules, just one capsule a day, and do not overdose.
5. Guarantee of intestinal health-fiber
A diet high in fiber content reduces the incidence of colon cancer (colon cancer is the third most common cancer among men), can also control the glycemic index of diabetics, and even help you lose weight. Intake - Our ideal daily intake is 18 to 35 grams, but more than 70% of people consume less than half. Food sources - Foods rich in fiber include whole-wheat bread, kelp, coarse rice, strawberries, pears, and various edible stem vegetables, such as cauliflower and carrots.
6. The source of life - water
Among all nutrients, water is the most important, especially for those with muscular muscles. Muscles contain three times more water than fat. (In an average male's body, muscles account for 4O%; in an average female's body, muscles account for 23%.) Water can lubricate joints, regulate body temperature, and supply various minerals to the human body. Intake——The average person needs at least 4 liters of water every day, which is equivalent to the capacity of 8 glasses. If he likes to exercise, the amount required is doubled. Food sources - not just mineral water, our favorite juices, green tea and vegetable soups all contain the water we need every day.
7. Achieve male beauty - zinc
Sufficient zinc in the human body can ensure strong sexual desire, healthy sexual function and reproductive ability. Doctors use zinc to treat impotence. Zinc can also accelerate the healing of wounds in the human body and has obvious effects in resisting diseases. Intake - The "American Nutritional Standards Recommendation Table" states that men's normal daily zinc requirement is 15 mg, but the actual intake is often only 2/3. Zinc deficiencies are greater if you exercise a lot because men lose more zinc when they sweat than women. Food source - A piece of lean beef weighing 110 grams can provide half of the daily requirement. Other zinc-rich foods include turkey, seafood, oatmeal and beans.
8. Stay away from the threat of bladder cancer-vitamin B6
Vitamin B6 can prevent skin cancer and bladder cancer, and can also protect the kidneys from stone disease (menThe incidence of kidney stones is twice that of women), and it also has a certain therapeutic effect on insomnia. Intake - You only need 2 milligrams of vitamin B6 per day - about the same amount as 2 large bananas. Food source - Men who exercise well consume relatively more vitamin B6. Therefore, you can add an extra dish of chicken or potatoes to the dinner table, and you can also supervise him to eat an avocado and some nuts such as sunflower seeds and pine nuts every day.
9. Guarantee of endurance - chromium
This essential life-sustaining mineral can lower cholesterol levels, increase athletes' endurance, and enable bodybuilders to build muscle and lose fat. Intake - An average man needs at least 50 micrograms of chromium every day, and an active man needs 100 to 200 micrograms. Food sources - The best sources of chromium are various seafood, such as fish and shrimp. In addition, the daily chromium required can also be obtained from beer yeast, so drinking a bottle of beer every day is a safe choice for men.
