At this age, it's not too late to take care of your health. Although aging will happen with age, we can delay aging by eating food, and even help you enhance your sexual function.
Food types: Do not eat or eat less sweets, have reasonable nutrition, and eat more foods rich in dietary fiber, vitamins and minerals. Chicken, fish and rabbit meat are easily absorbed; Dairy products and beans contain high calcium; Fresh vegetables and fruits can provide a lot of vitamins, dietary fiber and trace elements, such as tomatoes, carrots, asparagus, fungus and so on. At the same time, pay attention to a light diet and less salt.
Low fat: fat accounts for 20%-25% of total calories, mainly plant fat. Too much fat can lead to obesity, atherosclerosis and some cancers, such as colon cancer and prostate cancer. But the amount of fat should not be too low, otherwise it will affect the absorption of fat-soluble vitamins. The daily intake of edible oil should be 25g.
Lipid-lowering food: In order to prevent male climacteric hyperlipidemia and arteriosclerosis, it is recommended to eat more lipid-lowering food: Lentinus edodes is rich in protein, vitamins and nucleic acids, which can inhibit the increase of cholesterol in the body and has obvious lipid-lowering effect; The ingredients contained in kelp and seaweed can prevent fat from depositing on the heart and blood vessel walls; Hawthorn contains lipolytic enzymes, which can promote the digestion of fatty foods, so it has the effects of reducing blood fat, promoting blood circulation and removing blood stasis, and has a certain preventive effect on arteriosclerosis; Seabuckthorn fruit contains total flavonoids of Salix Acetabulum, which has the function of lowering cholesterol.
Brain-nourishing food: Studies have found that foods containing lecithin, cephalin, glutamic acid and other substances can improve the activity ability of the brain and delay the aging and decline of the brain. Therefore, you can often eat soybeans, honey and so on. Nuts contain more unsaturated fatty acids. In order to protect your hearing, you can eat more peanuts, sesame seeds, walnuts, pine nuts and other foods.
Foods for strengthening essence and kidney: Algae contains alginic acid, mannitol, potassium, iodine and a variety of trace elements. Shellfish seafood foods such as mussels and oysters have the effects of nourishing essence, warming kidney and dispelling cold, and are effective in preventing and treating kidney deficiency, premature ejaculation and lack of energy. In addition, there are many foods that can help prevent sexual dysfunction, such as leeks, lotus seeds and medlar.
Boron: the treasure of prostate
Men with high boron intake are 65% less likely to develop prostate cancer than men with low boron intake.
It shows that proper intake of boron can effectively reduce the incidence of prostate cancer. Boron is widely found in fruits and nuts, and eating more tomatoes will also protect the prostate. Other foods rich in boron include grapes, dried fruits, avocados, red wine and grape juice. In addition, vanilla ice cream also contains boron.
Fatty acids: an expert in protecting the heart
Studies have proved that omega-3S fatty acids can indeed reduce the death rate of heart disease. The researchers also found that ω-3s can effectively treat autoimmune diseases (such as rheumatoid arthritis and systemic lupus erythematosus), regulate the fat content of brain cells and delay the aging of brain cells. 1 g per day is enough.
But for men with heart problems, the daily intake should be 2 to 4 grams, and this fatty acid has a certain fishy smell. Foods such as sardines, tuna and herring are considered as good sources of ω-3s fatty acids.
Folic acid: Keep men away from Alzheimer's disease.
Researchers in Sweden have found that the incidence of Alzheimer's disease in men is very high. The increase of cysteine can increase the occurrence of Alzheimer's disease, leading to early symptoms such as mental retardation and memory loss. In addition, cysteine is an amino acid that promotes blood coagulation. Further research found that folic acid can effectively reduce the level of cysteine, and cysteine can increase the amount of blood entering the brain, so folic acid can help prevent arterial thrombosis. Food sources of folic acid include citrus and beans.
Calcium: Make men's bones tough.
China men's daily intake of calcium from food is far from meeting their physical needs, and the calcium of middle-aged men is lost every day. Studies have found that men who consume more calcium have stronger bones and slimmer bones on average than men who consume less calcium. Appropriate calcium supplementation can also reduce weight. The recommended daily intake of calcium for men is 1g, but most men can't do this. Calcium citrate is more suitable for absorption. You can divide your intake like this: eat half in the morning, which is about 600 mg, and eat the other half at night, because it can achieve maximum absorption. In fact, a glass of milk contains 300 mg of calcium!
Pan-unitary system: stimulating male energy
Ubiquitin is a fat-soluble natural vitamin substance existing in many organisms, which can help human cells to obtain energy, thus stimulating men to release energy. It's a way to make him young and energetic. It is also a natural antioxidant produced by cells themselves, but as men get older, the amount of ubiquitin produced by the body will decrease accordingly. Recent studies also show that Panax japonicus can enhance human immune function, control cancer, Parkinson's disease and Huntington's disease, and dilute blood, thus preventing heart disease. The researchers suggest that 100 mg per day is the most suitable. This substance can be bought in health care stores.
Chitin: lubricating oil for male joint
Chitin can relieve joint pain, enhance joint strength by 25%, and prevent progressive rheumatic knee arthritis. In addition, Japanese studies have confirmed that chitin can enhance immunity and help reduce the damage of tumor cells; In today's increasingly serious environmental pollution, chitin helps to reduce the accumulation of heavy metals in the body and discharge the waste in the body, thus ensuring the normal operation of human physiological functions. Adding shrimps and crabs to the diet can increase the intake of chitin.
Selenium: Help men fight cancer.
Experiments show that the lack of selenium in diet will lead to the increase of lipid peroxide. This lipid peroxide grows on the skin, which is senile plaque, and also accumulates in the heart, blood vessels, liver and brain cells, causing many systemic diseases.
The human diet needs to contain 200 micrograms of selenium every day. Of course, if you are sick, you'd better have more babies. Brazil nuts are rich in natural selenium, and each nut contains selenium 100 nanogram.
Vitamin e: delaying aging
Vitamin E is one of the most effective antioxidants. When men are young, normal physiological functions can produce antioxidants to resist the oxidation reaction of free radicals. But when men reach the age of 30-40, they will produce more and more free radicals, but less and less antioxidants.
Therefore, vitamin E supplementation is an effective way to prevent aging for men with increasing pressure of survival. Using 400 international units every day, most people can only get a small amount of vitamin E from their daily diet (mixed food contains 45 international units). You can ask him to increase his intake of vitamin E by eating some dried fruits and oil. In nature, vitamin E is widely distributed in animal and vegetable oils, egg yolks, milk, fruits, lettuce leaves and other foods, and is more abundant in wheat germ oil, corn oil, peanut oil and cottonseed oil.
Zinc: a "sexual blessing" substance
More than 200 kinds of unit substances in the human body and nine kinds of chemical signal transmission systems in the brain-neurotransmitters-are inseparable from the production of zinc. Zinc plays an important role in maintaining cell integrity, cell proliferation and immune function. Male semen contains a high concentration of zinc, so men who have frequent sexual lives are prone to zinc deficiency. Zinc also helps to maintain brain function. The recommended intake standard is 800mg/ day, but the latest dietary survey shows that the zinc intake of Chinese men is insufficient 1/3. Foods rich in zinc include seafood (oysters, shellfish, marine fish) and lean meat.