Post Date December, 03 2023
Anne Sternier, an expert of the British Nutrition Society, pointed out that "a healthy diet is the best medicine to ensure that men are young, energetic and healthy." A few days ago, Singapore's Xinming Daily reported that men should eat properly according to their physiological characteristics to help maintain physical and mental health.
1、 Tomatoes protect the prostate.
Lycopene can eliminate free radicals in prostate and protect prostate tissue. This natural carotenoid mainly exists in red foods such as tomatoes, watermelon, grapefruit, etc. An adult can meet the body's need for lycopene by eating 100-200 grams of tomatoes every day, while ripe tomatoes are more easily absorbed by the body.
In 1995, Harvard University published a report on 4. A long-term follow-up report of 70000 people.
According to the report, people who eat more than 10 portions of tomatoes a week have a 45% lower risk of prostate cancer than the average person. Therefore, eating at least one tomato every day is a good choice for men.
2、 Oats are good for cardiovascular system.
Men's endocrine metabolism is often destroyed, so they are more prone to hypertension, stroke and other diseases. And vitamin E can prevent cholesterol from blocking blood vessels and remove garbage in the body. Vitamin E is contained in coarse grains, nuts and vegetable oils, so men should eat more of these foods. American nutritionist Nikki? Kubak said, especially oats, which are rich in soluble cellulose, can protect your heart and blood vessels by clearing cholesterol. In some cases, oats reduce the risk of heart disease by 30% or more.
3、 Eating more oysters can replenish essence.
After the age of 24, the quality and quantity of sperm in men are on the decline. Male semen contains a large amount of zinc. When the zinc in the body is insufficient, it will affect the quantity and quality of sperm. The seafood oysters, shrimps and crabs in the food are the richest in zinc. The zinc content in a small oyster can meet the daily needs (15 mg), thus enhancing the sexual ability of men.
Zinc rich foods include fish, pig liver, beef, shrimp, shellfish, laver, sesame, peanuts, soybeans and bean products.
4、 Fresh dates cope with high pressure.
Because men play the role of bearers in work, family and society for a long time, they are in a state of long-term stress and need more nutrition. People who are often nervous can eat 3 to 5 fresh dates every day to supplement vitamin C and cope with work.
In addition to fresh dates, foods rich in vitamin C include kiwi fruit, oranges, oranges, broccoli, asparagus, etc., which can assist in the secretion of adrenocorticin (an anti-stress hormone), thus fighting against stress.
5、 Garlic relieves fatigue.
People all know that garlic has a strong bactericidal power, which can eliminate the bacteria that invade the body. But you know what? It also helps the absorption of vitamin B1, promotes the metabolism of carbohydrates to generate energy and relieve fatigue. Another function of garlic that cannot be ignored is to enhance immunity. The lead selenide contained in garlic also has antioxidant effect, so it is considered as anti-cancer food.
6、 Deep sea fish have fewer strokes.
The age of men suffering from hyperlipidemia and stroke is gradually decreasing, while omega-3 fatty acids in deep-sea fish can prevent blood coagulation, reduce blood vessel contraction, and reduce triglyceride, which is particularly beneficial to heart and blood vessels. The American Heart Association (AHA) recommends that fish rich in omega-3 fatty acids, including mackerel, saury, grouper and salmon, can be replaced, but remember to eat fish at least twice a week.
7、 Eat pork with beans.
"Men tend to prefer animal fat, but this will overload the kidney and increase the risk of cardiovascular diseases, malignant tumors and other diseases. Even for 'lean meat', the hidden fat invisible to the naked eye also accounts for 28%." Yu Kang, deputy director of the Clinical Nutrition Society of the Beijing Branch of the Chinese Medical Association and deputy director of the Clinical Nutrition Department of Beijing Union Medical College Hospital, said.
Therefore, men should learn to eat a light diet, especially to reduce animal fat (fat meat, fried meat, animal offal, etc.) and the total amount of cooking oil (generally no more than 30g/day). Take pork as an example, the average meat quantity per day should be controlled at 23 liang; In addition, when eating pork, it is best to match it with bean food, because bean products contain a large amount of lecithin, which can emulsify plasma, reduce cholesterol and fat particles, and prevent the formation of hardened plaque.
8、 Red wine prevents arteriosclerosis.
If you must drink, drink red wine. Because polyphenols, the antioxidants contained in grape skins, remain in the liquor, which can reduce the risk of cardiovascular disease. In addition, red wine can enhance antioxidant effect and prevent arteriosclerosis. Recent research results also show that red wine is also effective in preventing senile dementia in men. Generally speaking, it is appropriate for middle-aged men to drink 100-150 ml (about 2-3 liang) every day. In addition, it should be avoided to drink on an empty stomach. It is better to drink with meals. This can increase appetite, help digestion and reduce the absorption of alcohol.
9、 Put drinking water on the agenda.
The human brain contains 75% water. The first organ affected by dehydration is the brain. Too little water will make people tired and slow down. But when a man is busy, he often forgets to drink water. If he uses drinks or soup to replenish his body's water, he will increase his heat and make his body fat. Therefore, try to drink more water between meals. For example, as soon as you enter the office, pour 500 ml of water on the table, and force yourself to drink it when you are free, and finish it before lunch. Drink at least 1200 ml of water a day, equivalent to two bottles of mineral water.
