Nine nutrients to meet the man of strong build body

In a large contingent of male sub is definitely the main force, in addition to not love sports, men ignore the common problem than not control the body's mouth but also to the strong male body that suffers the threat of nutritional imbalance, the survey showed: 30 ~ 45 year-old male has up to 65% of the nutritional imbalance of 30% in serious condition. "Nutritional imbalances," the words do not love for a sport, more than 8 hours per day and computer time as partners, at least three times a week for dinner entertainment for men is no exaggeration. The result is long-term nutritional imbalance, no matter how iron body also will eventually flaws - sexual frustration, hypertension, high cholesterol and other diseases are associated with pleasant tongue only ignore the GI diet. Now, please with the experts, conditioning the body, a balanced diet. 1, to maintain immunity must - vitamin A study found that vitamin A has increased immunity and anti-cancer effects, but also to protect the vision of great benefit. Intake - every male's normal daily intake of vitamin A 1.5 mg - the equivalent of the vitamin content of a piece of cheese, and half a bowl of steamed carrots and vitamin A content is it 4 times. Food sources - foods rich in vitamin A, animal liver, fish, apricot and melon. Experts claim the best daily dietary supplement of vitamin A, no additional supplement tablets, as easy to add too much poison, too far. 2, decompression necessary elements - magnesium studies have shown that regular intake of magnesium can reduce heart disease, lower blood pressure. In addition, magnesium can also enhance fertility and improve sperm motility in semen. Intake - 350 milligrams or so better source of food - you can include two bowls of porridge meal plus skim milk and a banana for breakfast to get the daily magnesium requirement of 2 / 3. Kaobai Shu, beans, nuts, oat cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium. 3, protects the heart of the hero - Vitamin C Vitamin C can enhance the immune system, reduce the risk of heart disease and stroke, gums and teeth will help prevent cataracts, accelerated wound healing, relieve asthma, infertility treatment has some effect . Intake - per person per day of vitamin C intake of 30 mg or so like, even men should be noted that smoking increases the amount of supplement, but do not add more than 35 mg. Food sources - an adequate supply of vitamin C can delay aging. Kiwi, oranges, lemons, grapefruit are good sources of vitamin C. 4, cholesterol nemesis - Vitamin E studies have shown that vitamin E can reduce cholesterol, prevent platelets in the arterial concentration, enhance immunity, remove the body of impurities, to prevent cataracts. Intake - no more than 300 mg. Food sources - foods rich in vitamin E, almonds, peanuts and pecans. If you can not protect from diet get enough vitamin E, it is best to take vitamin E capsules, like every one, do not overdose. 5, intestinal health guarantee - more fiber food high fiber content of the diet to reduce the incidence of colon cancer (colon cancer in men susceptible to the third), you can also control diabetes glycemic index, even help you lose weight. Intake - our ideal daily intake is 18 to 35 grams, while 70% of the intake is less than half of the people. Source of food - more food with fiber whole wheat bread, seaweed, Cumi, strawberry, pear and a variety of stem edible vegetables such as broccoli and carrots. 6, the source of life - all of the nutrients in the water, the water the most important, especially for those people who are muscular, the muscles contained three times more water than fat. Ordinary male body, muscle accounts for 4O%. Water lubricates joints, regulates body temperature, the water supply to the human body can also contain various minerals. Intake - average person needs at least 4 liters of water per day, equivalent to eight regular bottles filled with mineral water. If you are a favorite sport of men, and that the amount to be doubled. Food sources - not just mineral water, we like the juice, green tea and vegetable soup contains water needed each day. 7, the achievements of male beauty - of zinc in the human body has enough zinc to ensure strong sexual desire, sexual function and reproductive capacity in normal health, doctors used zinc to treat impotence. Zinc can also accelerate human wound healing in resistance to disease also has a significant effect. Intake - "American nutritional standards recommended list," with the men, the normal daily requirement of zinc is 15 milligrams, but the actual intake is often only 2 / 3. If a large amount of exercise is more zinc deficiency, because men sweat more than women, the loss of zinc. Food sources - block 11O grams of lean beef provide half day requirements, and other zinc-rich foods are turkey, seafood, cereals and beans. 8, away from the threat of bladder cancer - Vitamin B6 Vitamin B6 can prevent skin cancer and bladder cancer, patients can not protect the kidney stone disease (men, women, the incidence of kidney stones twice), but also for the treatment of insomnia also have a certain role. Intake - you only need to 2 mg per day of vitamin B6-equivalent to about 2 large bananas content enough. Source of food - a good movement of men consume relatively more of vitamin B6, therefore, the table can be more than a chicken or potato, you can also eat an avocado (avocado) and the amount of sunflower seeds, pine nuts are rich in oil and the like nuts. 9, endurance guarantee - this chrome minerals necessary to sustain life can reduce cholesterol levels, increase endurance athletes, bodybuilders can also increase muscle and reduce fat. Intake - ordinary men at least 50 micrograms of chromium a day, restless men need 1OO ~ 2OO mg. Food source - the best source of chromium is all seafood, such as fish and shrimp. In addition, from brewer's yeast can also get daily requirement of chromium, so drank a bottle of beer for men is a safe choice.