Vitamins and minerals are very important, the fitness of the men need to ensure that adequate intake of vitamins and mineral elements below, they are important.
Men need to eat?
The 1 CA
Calcium is the ultimate role of maintaining bone strength and density, but the calcium element similarly to muscle contraction, nerve system transmission and heart rate are normal has important significance. Therefore, you need daily 1000 mg of elemental calcium 2500 mg, but not more than.
0.23 kg or 0.5 kg milk cheese can provide the human body for one day of elemental calcium. Orange juice contains similar to calcium, and vitamin D, soy milk will have the same effect.
2 K
Potassium is the composing part of each cell, to maintain normal blood pressure, blood flow, and keep your brain, nerve, heart and muscle of normal operation has a decisive influence. Human 4700 milligrams per day of potassium, fresh fruits, vegetables, milk and meat containing high calcium, 0.2 kilograms of pork is 766 milligrams of potassium, sweet potatoes have a glass of orange juice with 694 mg, 431 mg, a medium sized banana contains 422 milligrams of potassium.
The 3 fiber
Can help you stay away from constipation, heart disease or type 2 diabetes, in addition, fiber can keep you away from hunger, because they bring you a sense of satiety. One day the body needs should be maintained in the intake of fiber is approximately 14 grams per 1000 calories quantity, for example, if one day you 3000 calories of food, must contain 42 grams of fiber.
Fresh fruits, vegetables, whole grains and beans are rich in fiber, half a cup of beans can have 10 grams of fiber, a cup of whole wheat contains 5 to 10 grams of fiber, medium-sized apple, a cup of strawberry or two slices of whole wheat bread with 4 grams of fiber.
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