Nutritional requirements of men of different ages
Although balanced nutrition is important to everyone, many men often pay little attention to it; Even if some men want to eat healthily, the social interaction at work forces them to eat big fish and meat all day and push a cup for a change. In fact, a healthy and reasonable diet can not only make you look beautiful, but also lay a good foundation for your career. Most importantly, a healthy diet should start at the age of 20!
20-35 years old magnesium-containing food promotes fertility.
Men of this age are in the golden harvest season of their lives. How to make your dream come true through struggle? Besides redoubling your efforts in your career, balanced nutrition can also help you "help":
Foods rich in vitamin A should be moderate: Vitamin A helps to improve immunity, protect eyesight and prevent cancer. An adult man needs to take 700 micrograms of vitamin A every day, which is also harmful to his health. Foods containing more vitamin A include animal liver, dairy products, fish, tomatoes, carrots, apricots and cantaloupes.
Foods containing vitamin C should be sufficient: vitamin C can not only improve immunity, but also prevent heart disease and stroke, protect teeth and play an auxiliary role in treating male infertility. Sticking to taking vitamin C can also play a role in delaying aging. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. According to the research, the optimal dose of vitamin C per person per day should be100-200mg, and the minimum is 60μ g ... That is, half a glass of fresh orange juice can meet the minimum amount of vitamin C per person per day, and smokers should eat more foods rich in vitamin C.
Zinc-containing food is essential: zinc is an active component of human enzymes, which can promote the production of sex hormones and maintain male sexual ability. If zinc is deficient, the number of sperm will decrease, sperm deformity will increase and sexual dysfunction will occur. It is recommended to take about 1 1 mg of zinc every day. Excessive intake will affect the absorption of other minerals. The zinc content in 100g lean meat and carp is 2.3mg and 2. 1mg respectively. Foods with high zinc content include oysters, coarse grains, soybeans, eggs and seafood.
Foods containing magnesium are essential: magnesium helps to regulate human heart activity, lower blood pressure and improve male fertility. It is suggested that men should eat milk, oatmeal and a banana for breakfast. Foods containing more magnesium include soybeans, potatoes, walnuts, oatmeal, macaroni, green leafy vegetables and seafood.
Replenish enough water: no cell in the human body can be short of water, and 60%-65% of the adult body is 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 each, and men who exercise a lot need more water.
Consciously quit smoking and limit alcohol: As we all know, smoking is harmful to health and is a risk factor for lung cancer, chronic lung tissue diseases and cardiovascular diseases. Therefore, for the sake of health, young people had better not smoke. And wine is a double-edged sword. People often say that "a small amount of wine is a healthy friend, and too much wine is the culprit." If you drink 20-30 ml of red wine or 25 ml of white wine and 100 ml of beer every day, it will be good for your health. Excessive drinking will affect your health. Therefore, controlling drinking at this age is good for the future.
35-45 years old, an egg a day protects blood vessels.
Modern scientific research has proved that the human body is gradually aging in shape and function from the age of 30. By the age of 40, the decline phenomenon is gradually obvious, showing a "sub-health state" such as low mood, easy fatigue, unwillingness to exercise, insomnia, headache and inattention. In order to resist the decline of the body, men need to take reasonable nutrition besides proper decompression and physical exercise.
Vitamin B6 supplement: Vitamin B6 can improve human immunity and prevent skin cancer and kidney calculi. It can also decompose homocysteine, which is one of the risk factors of stroke. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two large bananas. Foods containing more vitamin B6 include chicken, liver, potatoes and pears.
Vitamin e should be rich: vitamin e can delay aging and avoid sexual decline. At the same time, vitamin E is an antioxidant, which can prevent free radicals from damaging blood vessel walls, thus preventing atherosclerosis and coronary heart disease. Rice germ, egg yolk, nuts, vegetable oil, chicken, peanuts and sesame all contain vitamin E. Middle-aged people should not be afraid to eat egg yolk. An egg a day does more good than harm.
Dietary fiber is indispensable: the main function of dietary fiber is to strengthen intestinal peristalsis, lower cholesterol, lower blood pressure and prevent colon cancer. People who eat foods rich in dietary fiber will feel full, thus reducing their food intake and playing a role in losing weight. The main foods rich in dietary fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
Calcium should be supplemented to stabilize mood: calcium is an important element in the human body. It is not only the main component of bones and teeth, but also has the function of stabilizing emotions. People with bad temper should eat more dairy products such as milk, yogurt and cheese, as well as calcium-containing foods such as dried fish and bone soup.
Protein should be moderate: it is fashionable for men to pursue muscular development and eat more high-protein food. In fact, except for men who are engaged in bodybuilding, most people don't need to add too much protein. Especially when you are tired, don't eat chicken, fish, meat, eggs, etc. Because acidic substances accumulate in the human body at this time, meat food is acidic, which will aggravate fatigue. On the contrary, alkaline foods such as fresh vegetables and aquatic products can make the body recover quickly.
45-65-year-old mushroom kelp reduces blood fat
At this age, it's not too late to take care of your health. Although aging will happen with age, we can delay aging by eating food, and even help you enhance your sexual function.
Food types: Do not eat or eat less sweets, have reasonable nutrition, and eat more foods rich in dietary fiber, vitamins and minerals. Chicken, fish and rabbit meat are easily absorbed; Dairy products and beans contain high calcium; Fresh vegetables and fruits can provide a lot of vitamins, dietary fiber and trace elements, such as tomatoes, carrots, asparagus, fungus and so on. At the same time, pay attention to a light diet and less salt.
Low fat: fat accounts for 20%-25% of total calories, mainly plant fat. Too much fat can lead to obesity, atherosclerosis and some cancers, such as colon cancer and prostate cancer. But the amount of fat should not be too low, otherwise it will affect the absorption of fat-soluble vitamins. The daily intake of edible oil should be 25g.
Lipid-lowering food: In order to prevent male climacteric hyperlipidemia and arteriosclerosis, it is recommended to eat more lipid-lowering food: Lentinus edodes is rich in protein, vitamins and nucleic acids, which can inhibit the increase of cholesterol in the body and has obvious lipid-lowering effect; The ingredients contained in kelp and seaweed can prevent fat from depositing on the heart and blood vessel walls; Hawthorn contains lipolytic enzymes, which can promote the digestion of fatty foods, so it has the effects of reducing blood fat, promoting blood circulation and removing blood stasis, and has a certain preventive effect on arteriosclerosis; Seabuckthorn fruit contains total flavonoids of Salix Acetabulum, which has the function of lowering cholesterol.
Brain-nourishing food: Studies have found that foods containing lecithin, cephalin, glutamic acid and other substances can improve the activity ability of the brain and delay the aging and decline of the brain. Therefore, you can often eat soybeans, honey and so on. Nuts contain more unsaturated fatty acids. In order to protect your hearing, you can eat more peanuts, sesame seeds, walnuts, pine nuts and other foods.
Foods for strengthening essence and kidney: Algae contains alginic acid, mannitol, potassium, iodine and a variety of trace elements. Shellfish seafood foods such as mussels and oysters have the effects of nourishing essence, warming kidney and dispelling cold, and are effective in preventing and treating kidney deficiency, premature ejaculation and lack of energy. In addition, there are many foods that can help prevent sexual dysfunction, such as leeks, lotus seeds and medlar.
Gourmet is
Beef \ Mutton \ Milk
Leek \ garlic
Walnut \ sunflower seed \ dried fruit
Extra exercise \ running
This is the best food for men to help their sex life.