" Nutritional imbalance " these four words for a love of sports, 8 hours or more a day time and computer with at least three times a week for dinner, some man is not an exaggeration. While the long-term nutritional imbalance result is, and how a body will someday its loopholes appeared one after another. -- sexual frustration, hypertension, hyperlipidemia and other diseases are associated with only pleasure tongue to ignore the GI diet. Now, please follow" health fashion" nutrition experts, physical conditioning, eat a balanced diet.
1, the maintenance of immunity must - vitamin A
Study found that vitamin A has increased immunity and anticancer effects, but also to protect the eyesight of a great benefit. Intake - a male daily vitamin A normal intake of 1 and 5 mg - the equivalent of a piece of cheese vitamin content and half bowl of steamed carrot vitamin A content is 4 times. Food sources of vitamin A foods have animal liver, fish, apricot and melon. Experts argue that the best day from dietary supplementation with vitamin A, does not need to add additional tablets, because of the added in excess to poisoning, too much of a good thing.
2, decompression necessary - magnesium
Studies show that normal magnesium intakes can reduce heart disease, lower blood pressure. In addition, magnesium can also enhance the reproductive capacity, enhance the vitality of the sperm in the semen. Intake - about 350 mg of preferred food source - you can from the meal includes two bowls of cereal with skim milk and a banana breakfast get daily requirement of magnesium 2 / 3. Roasted sweet potatoes, beans, nuts, oat cake, peanut butter, whole wheat flour, green leafy vegetables and seafood are rich in magnesium.
3, love the heart 's hero - vitamin C
Vitamin C enhances immunity, reducing the risk of heart disease and stroke, in favor of the gums and teeth, prevent the occurrence of cataract, accelerate wound healing, relieving asthma, on treatment of infertility also have certain effect. Intake of vitamin C intake per person per day in around 30 mg is good, cigarette smoking man should pay more attention to and increase, but added more can not exceed 35 mg. Food sources of vitamin C supply can delay aging. Kiwi, oranges, lemons, grapefruit are a good source of vitamin C.
4, cholesterol Buster - vitamin E
Studies suggest that vitamin E can reduce cholesterol, prevent platelets in the build-up inside the artery, enhance immunity, remove impurities in the body to prevent cataracts. Intake of no more than 300 mg. Food sources of food rich in vitamin E almond, peanut and walnut. If cannot guarantee from the daily diet get enough vitamin E, then the best vitamin E capsule, a day is good, not too much.
In 5, intestinal health assurance - cellulose
High cellulose content in the diet reduces the incidence of colon cancer ( colon cancer in male predisposition to cancer in third), also can control the glycemic index of diabetics, and can even help you lose weight. Intake - our ideal for daily intake is 18 ~ 35 grams, while more than 70% of the human intake less than half. Food sources of cellulose-containing foods are more whole wheat bread, kelp, rough rice, strawberry, pear and a variety of edible stem vegetables such as broccoli and carrots.
6, the source of life - water
In all of the nutrients, water is the most important, especially for those muscular men, muscle contained in the water than fat in three times. ( in the general male body, muscle for 4O%; in the general female body, muscle accounted for 23%. ) water can lubricate joints, regulating body temperature, water can also to the supply of human body contains a variety of minerals. Intake - ordinary people need at least 4 litres of water a day, equivalent to the capacity of 8 glass. If he likes sports, demand is doubled. Food sources -- not only mineral water, we like fruit juice, green tea and vegetables every day Tang Li contains a desired moisture content.
7, the achievement of male beauty - zinc
The body has sufficient zinc can guarantee the exuberant sexual desire, sexual function and reproductive ability in normal health, doctors use zinc to the treatment of impotence. Zinc can accelerate the human wound healing, in resistance to disease also has apparent effect. Intake --" the nutrition standard recommended list" indicating male daily zinc in the normal requirement is 15 mg, but the actual intake is often only 2 / 3. If a large amount of exercise is zinc deficiency more, because men than women sweat loss more zinc. Food source - a 11O weight of lean beef can provide needed half and other foods rich in zinc with Turkey, seafood, cereals and legumes.
8, away from the bladder cancer threat - vitamin B6
Vitamin B6 can prevent skin cancer and bladder cancer, but also can protect the is not suffering from kidney stone disease (male incidence of kidney stones are women two times ), but also for insomnia have a therapeutic effect. Intake - you only 2 mg per day of vitamin B6, equal to about 2 large bananas content is enough. Food source - a good athletic male vitamin B6 consumption is relatively high, so the table can be a chicken or a potato, also can monitor he eats an avocado and some sunflower seeds, pine nuts and nuts.
9, the endurance that chromium
This vital minerals can lower cholesterol levels, increased endurance athletes, also can make the bodybuilder muscle growth and reduce fat. Intake - ordinary male needs at least 50 micrograms of chromium, active men need 1OO ~ 2OO micrograms. Food sources of chromium the best source is a variety of seafood, such as shrimp and so on. In addition, from beer yeast can also receive daily necessary chromium, so every day to drink a bottle of beer to the man is a safe option.
No comments:
Post a Comment