Healthy diet recipes for men
Whether you are 20 years old when you are a new born calf, 30 years old when you feel good about yourself, or 40 years old when you need sustainable development, men are born to nourish and have higher energy needs than women. Men need to consume a large amount of highly nutritious foods: protein, fat and sugar, and at the same time pay attention to maintaining the proportion of these nutrients: sugar 55%, protein 15%, fat 30%. However, it is not best to just focus on reducing fat, controlling cholesterol intake, and increasing protein intake. Let’s take a look at what men at different ages should eat to be the healthiest.
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20-year-old energy supplement in progress
Physical characteristics:
In the golden stage of physical development, the bones are fully formed and getting stronger. During this period, men have good qualities in all aspects, and are especially active. At the same time, heavy mental work consumes a lot of energy and substances in the body.
Nutritional supply recommendations:
Nutritional supply is mainly for the function of strengthening the body, and it is necessary to maintain both "quality" and "quantity". Eat enough staple food, rich non-staple food, and supplement with a variety of minerals and vitamins.
Nutritional supplement proposal:
Chromium (CHROMIUM): This mineral necessary for maintaining life can lower cholesterol levels, increase men's endurance, and can also enable men who like bodybuilding to grow muscles and reduce fat. Required intake: An average man needs at least 50 mg of chromium every day, and an active man needs 100 to 200 mg. Ways to supplement: Take a multi-dimensional mineral mixture containing chromium, fortified chromium tablets or brewer’s yeast.
Vitamin A (VITAMINA): Vitamin A can strengthen the body, strengthen bones, improve the body's immunity and fight cancer. It is also very beneficial to protecting eyesight. Required intake: A man’s normal daily intake of vitamin A is 1,000 mg. Ways to supplement: The vitamin A content in half a bowl of steamed carrots can reach 4,000 mg. Foods rich in vitamin A include liver, dairy products, fish, tomatoes, apricots and melons.
Recommended dishes:
Braised trotters: The biggest feature of pig trotters is that they contain animal collagen, which can replenish more energy. They are cool in nature and sweet and salty in taste, so they do not make you irritable when eating them.. The pig's trotters are red and soft. After thickening, the pig's trotters appear bright in color, which is enough to tempt the appetite.
Treat sub-health at the age of 30
Physical characteristics:
The physical condition is basically set, and whether it has passed the peak of health varies from person to person. A 30-year-old man is at a time when everything he eats tastes good. Today he eats "Chongqing hot pot", tomorrow he eats "boiled fish", and the day after tomorrow he eats "spicy crab". He often drinks draft beer until midnight at night. In short, no matter whether it is spicy, sour or numb, no matter whether it is suitable for you or not, it will always be put into the stomach. As the saying goes, "When you are young, people look for diseases, and when you are old, diseases look for people."
Nutritional supply recommendations:
Good health should be ensured through good eating habits and healthy living habits. According to the dietary structure standards of Chinese residents, it is recommended that 30-year-old men try to achieve a variety of foods in their diet; a combination of thickness and thickness; three reasonable meals; appropriate hunger and fullness; appropriate amounts of fats and oils; appropriate amounts of salt; small amounts of sweets; and moderate drinking. Irregular diet can easily lead to "soft bones" in men
Nutritional supplement proposal:
Vitamin B6 (VITAMINB6): This indispensable nutrient for the human body has a good effect on enhancing immunity. It can also prevent skin cancer and bladder cancer. Vitamin B6 protects the kidneys from stone disease and has a therapeutic effect on insomnia. Required intake: only 2 mg of vitamin B6 per day, approximately equal to the content of 2 large bananas. Men who exercise regularly consume more vitamin B6 and should supplement with a few more milligrams, but the maximum daily intake should not exceed 50 milligrams. How to supplement: 2 large bananas a day are enough. Foods rich in vitamin B6 include chicken, fish, animal liver, potatoes, avocados and sunflower seeds.
Vitamin E (VITAMINE): The most powerful weapon to prevent diseases and improve immunity. It can lower cholesterol, prevent platelets from gathering in arteries, remove impurities from the body, and prevent cataracts. Required intake: 10 mg daily. Ways to supplement: Foods rich in vitamin E include almonds, peanuts and pecans. To get enough vitamin E, you can take vitamin E tablets at the same time.
Men’s Honeymoon Tonic Conditioning Plan
Recommended dishes:
Colorful Shrimps: Fresh shrimps are fried in oil and then cooked and thickened. At this time, the shrimp is crispy and paired with corn and carrots, which is delicious and delicious. Shrimp meat is warm in nature and sweet in taste. Traditional Chinese medicine believes that it has the effects of tonifying the kidneys, strengthening yang, and appetizing. It is very helpful for symptoms such as lack of appetite, weakness of the spleen and stomach, and soreness of the waist and knees.
The "volcano" of extinguishing savings at the age of 40
Physical characteristics:
Men around the age of 40 are at the peak of their lives and careers. But equallyIt is worth noting that this stage is also the formation period of diseases, because physiological functions begin to decline from their peak, some organs begin to decline, and many diseases break out or manifest at this time. So instead of saying that a man has forty-one flowers, it is better to say that a man has forty-one hurdles. Years of hard work are like a "volcano" that stores heat and may erupt at any time. "Chronic fatigue syndrome" is following 40-year-old men. The chain reaction of many symptoms such as back pain, drowsiness, memory loss, increased nocturia, loss of appetite, loss of sexual desire, etc., causes psychological anxiety. If it continues, stomach problems, coronary heart disease, diabetes, high blood pressure, and prostatic hypertrophy will be related to you.
Nutritional supply recommendations:
Preventing and treating various chronic diseases has become the top priority of nutritional supplementation at this stage. The diet should be diverse, mainly cereals; eat more vegetables, fruits and potatoes; often eat milk, beans and dairy products; often eat appropriate amounts of fish, poultry, eggs and lean meat, and eat less fatty meat and meat oil; Be light and less salty; limit the amount of alcohol you drink.
Nutritional supplement proposal:
Fibre (FIBER): A diet rich in high fiber can accelerate the removal of intestinal toxins and carcinogens and reduce the incidence of colon cancer (colon cancer ranks third among the cancers that men are susceptible to); Diet Fiber can control the glycemic index of diabetics, lower lipids and blood pressure; it can increase intestinal motility, stimulate the growth of beneficial bacteria, treat constipation, and improve gastrointestinal function; it can also unblock bile excretion and stabilize the proportion of bile components. Dietary fiber is divided into two categories: insoluble dietary fiber and soluble dietary fiber. Insoluble dietary fiber is mainly found in vegetables. Its main function is to make people feel full and delay gastric emptying time; soluble dietary fiber is mainly found in oats, konjac, buckwheat, fruits and other foods. It has strong water absorption and can delay gastric emptying. Reduce the absorption rate and amount of sugar and fat, and also reduce postprandial blood sugar. Required intake: The ideal daily intake is 18 to 35 grams, which is equivalent to about 500 grams of vegetables. Ways to supplement: Foods rich in fiber include whole-wheat bread, black rice, strawberries, pears, and various edible stem vegetables, such as cauliflower and carrots.
Magnesium (MAGNESIUM): Normal magnesium intake can reduce the incidence of heart disease and lower blood pressure. Magnesium also enhances fertility by increasing the motility of sperm in semen. Required intake: You can get 2/3 of your daily magnesium requirement from a breakfast of two bowls of cereal with skim milk and a banana. Supplementary sources: Baked sweet potatoes, beans, nuts, oatmeal cakes, peanut butter, green leafy vegetables and seafood are rich in magnesium.
Recommended dishes:
Western-style black pepper beef tenderloin: Beef tenderloin can provide a lot of heat energy and is rich in protein, essential amino acids, and peptides. It is warm in nature and sweet in taste. It has the effects of strengthening the spleen and stomach, replenishing qi and blood, and strengthening muscles and bones. It is suitable for patients with coronary heart disease.