Nine nutritional elements to regulate the body's balanced diet

Nine nutritional elements to regulate the body's balanced diet

　　The four words "nutrition imbalance" are not exaggerated for a man who doesn't like exercise, spends more than 8 hours a day with a computer, and socializes at least three times a week. The result of long-term nutritional imbalance is that no matter how hard the body is, it will have loopholes one day - sexual desire frustration, hypertension, hyperlipidemia and other diseases are related to eating habits that only please the tongue and ignore the gastrointestinal tract. Now, please follow the nutrition expert to regulate the body and eat a balanced diet.

　　1. The must to maintain immunity - Vitamin A

　　Study found that vitamin A has the effects of improving immunity and anti-cancer, and is very beneficial to protecting vision. Intake - A man's daily normal intake of vitamin A is 1. 5 mg - equivalent to the vitamin content of a piece of cheese, while half a bowl of steamed carrots contains 4 times its vitamin A content. Food sources - Foods rich in vitamin A include animal liver, sea fish, apricots and melons. Experts advocate that it is best to supplement vitamin A from the diet every day without additional tablet supplementation, because excessive supplementation is easy to poison, and too much is worse than too much.

2. Necessary to reduce stress - Magnesium

　　Study shows that normal magnesium intake can reduce heart disease and blood pressure. In addition, magnesium can also enhance reproductive ability and improve the vitality of sperm in semen. Intake - about 350 mg is the best food source - you can get 2/3 of the daily magnesium needs from a breakfast consisting of two bowls of cereal porridge, skim milk and a banana. Baked sweet potatoes, beans, nuts, oatmeal cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium.

　　　3. The hero of caring for the heart - Vitamin C

　　　Vitamin C enhances immunity, reduces the risk of heart disease and stroke, and is beneficial to gums and teeth. Prevent cataracts, accelerate wound healing, relieve asthma, and have certain effects on treating infertility. Intake - the daily intake of vitamin C is about 30 mg, and men who smoke should pay more attention to supplementing, but no matter how much supplement it is, it should not exceed 35 mg. Food source - sufficient supply of vitamin C can delay aging. Kiwi, orange, lemon, and grapefruit are all good sources of vitamin C.

4. The nemesis of cholesterol - Vitamin E

Research shows that vitamin E can lower cholesterol, prevent platelets from gathering in the arteries, improve immunity, remove impurities in the body, and prevent cataracts. Intake - no more than 30 0 mg. Food source - Foods rich in vitamin E include almonds, peanuts and pecans. If you cannot guarantee enough vitamin E from your daily diet, it is best to take vitamin E capsules, just one capsule a day, don’t overdose.

5. Guarantee of intestinal health - Cellulose

　　　High cellulose diet reduces the incidence of colon cancer (colon cancer ranks third among cancers that men are prone to), can also control the blood sugar index of diabetics, and can even help you lose weight. Intake - Our ideal daily intake is 18 to 35 grams, while more than 70% of people consume less than half. Food source - Foods containing more cellulose are Whole wheat bread, kelp, coarse rice, strawberries, pears and various edible vegetables on the stems, such as cauliflower and carrots.

6. The source of life - water

　　Among all nutrients, water is the most important, especially for those with developed muscles, the muscles contain three times more water than fat. (In the body of ordinary men, muscles account for 40%; in the body of ordinary women, muscles account for 23%.) Water can lubricate joints and regulate body temperature, and water can also supply various minerals contained to the human body. Intake - Ordinary people need at least 4 liters of water per day, which is equivalent to the capacity of 8 glasses. If they like exercise, the amount they need is doubled. Food source - not just mineral water, our favorite juice, green tea and vegetable soup contain the daily water needed.

7. Achieve male beauty - Zinc

　　There is enough zinc in the human body to ensure strong sexual desire, healthy and normal sexual function and reproductive ability. Doctors use zinc to treat impotence. Zinc can also accelerate the healing of wounds in human body and have obvious effects in resisting diseases. Intake - The "American Nutrition Standard Recommendation Table" indicates the normality of zinc for men every day The amount required is 15 mg, but the actual intake is often only 2/3. If you exercise, you will have more zinc deficiency, because men will lose more zinc than women when sweating. Food source - a piece of lean beef weighing 110 grams can provide half of the daily requirement. Other zinc-rich foods include turkey, seafood, cereals and beans.

8. Stay away from the threat of bladder cancer - Vitamin B6

Vitamin B6 can prevent skin cancer and bladder cancer, and can also protect the kidneys. Stone disease (the incidence of kidney stones in men is twice that of women), and it also has a certain therapeutic effect on insomnia. Intake - you only need 2 mg of vitamin B6 per day - is enough to be about 2 large bananas. Food source - Men who are good at exercising consume relatively more vitamin B6, so you can have an extra dish of chicken or potato on the dinner table, and you can also supervise him to eat an avocado and some nuts such as sunflower seeds and pine nuts every day.

9. Endurance guarantee - chromium

　　This mineral essential for maintaining life can reduce cholesterol content, increase athletes' endurance, and also enable bodybuilders to grow muscle and reduce fat. Intake - ordinary men need at least 50 micrograms of chromium per day, while active men need 100 to 200 micrograms. Food source - The best source of chromium is various seafood, such as fish and shrimp. In addition, you can also get the chromium you need every day from brewer's yeast, so drinking a bottle of beer every day is a safe choice for men.