1, what can a man eat to nourish?
1. Tomatoes protect prostate.
Because lycopene can scavenge free radicals in prostate and protect prostate tissue. This natural carotenoid mainly exists in red foods such as tomatoes, watermelons and grapefruit. Generally, an adult can meet the body's demand for lycopene by eating 100 ~ 200 grams of tomatoes every day, and it is easier to be fully absorbed by the body when cooked.
2. Oats are good for cardiovascular system.
Moreover, men's endocrine metabolism is often destroyed, so they are more likely to suffer from diseases such as hypertension and stroke. Because coarse grains, nuts and vegetable oils all contain vitamin E, men should eat more of these foods. Nutritionists say that oats are rich in soluble cellulose, which can protect the heart and blood vessels by clearing cholesterol. According to the survey, the probability of oats reducing the risk of heart disease has reached 30%, or even higher.
Eating oysters can replenish essence.
After the age of 24, many men's sperm quality and quantity are declining; Moreover, male semen contains a lot of zinc. If zinc is insufficient in the body, it will affect the quality and quantity of sperm. Generally speaking, seafood oysters, shrimps and crabs have the richest zinc content; Foods rich in zinc include fish, pork liver, beef, shrimp, shellfish, laver, sesame, peanut, soybean and bean products. At the same time, it can enhance the sexual ability of men.
4. Fresh dates deal with high pressure.
Because men play the role of undertaker in work, family and society for a long time, they are in a state of high pressure for a long time and need to be supplemented with nutrition. A person who is often nervous can eat 3 ~ 5 fresh dates every day to supplement vitamin C and relieve the pressure of work and life.
Then, in addition to fresh dates, foods rich in vitamin C include kiwifruit, oranges, oranges, broccoli, asparagus and so on. , can assist the secretion of adrenaline, thus resisting stress.
In fact, men's health care is not only physical exercise, but more importantly, it starts with men's diet. A reasonable diet is the foundation of health care.
2, middle-aged men to supplement nutrition
(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 men take pharmaceutical preparations containing chromium (such as vitamins and minerals) or drink a certain amount of beer, but they should not drink beer every day.
(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 men 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) Eating foods containing magnesium
Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. It is recommended that men 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) 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) 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 2 large bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.