1, the secret of men's health and longevity
Secret recipe one of longevity: take care of the liver and drink less.
The first thing a man does to his liver is alcohol. Relevant experts have found that the incidence of alcoholic fatty liver is 92% in 160 grams of alcohol every day. Therefore, to protect the liver, we should start from abstinence. Besides a small amount of red wine, we should not drink more white wine and beer. Eat vegetables. The arrangement of three meals highlights the status of protein and vitamins, which is of great benefit to delaying the aging of liver tissue and the ability of liver cells to repair, renew and detoxify. This kind of food includes eggs, fish, poultry, bean products, animal livers and so on.
Secret recipe 2: protect the prostate, eat more onions and garlic and drink red wine.
A study by the National Cancer Institute shows that people who consume more than10g of garlic or onion every day have a 50% lower risk of prostate cancer than those who consume less than 2g. In addition, drinking one or two glasses of red wine a day can help men reduce the risk of prostate cancer. Harmonious and regular sexual life can dredge prostate blood vessels, thus playing a role in prostate health care.
Secret recipe 3: The first condition to avoid lung cancer is to quit smoking.
Studies have shown that quitting smoking before the age of 30 can reduce the risk of lung cancer by 90%, and after quitting smoking for 5 years, the risk of oral and esophageal tumors caused by smoking will also be reduced by half. Eat more nuts. Nuts are rich in elemental selenium, especially pistachios. Vitamin E in pistachios can also protect the lungs and reduce the risk of lung cancer.
Secret recipe for longevity 4: take care of the colon and eat less meat.
The factors that threaten colon health are: excessive meat intake, lack of exercise and less dietary fiber intake. Make sure to eat enough vegetables and grains every day. For example, you can add some coarse grains when cooking, and strive to account for 1/4 of the total. Foods rich in dietary fiber include celery, leek, Chinese cabbage, radish, millet, barley and oats. Hiking. Doing aerobic exercise for a certain time every day can prevent food from staying in the body for too long. There are many ways to walk. Morning running and walking home from work are both good ways.
Secret recipe five for longevity: strengthen the kidney, drink more water and eat more blueberries.
A study by the British Kidney Research Center found that if you drink at least two liters of water every day, your risk of kidney disease will be reduced by 80%. Blueberries are rich in a substance that can inhibit bacteria from attaching to bladder tissue. Massage the kidneys. The waist is the house of the kidney, and regular massage of the waist can prevent backache caused by kidney deficiency in middle-aged and elderly people. Rub your palms until they are hot, put them on your waist respectively, and massage your waist up and down until you feel hot. You can do it again sooner or later, about 200 times each time.
These are five secrets about how to live a long life. In a word, both men and women should develop good living habits and eating habits if they want to live longer.
2. Pay attention to the details of male health care
First, be careful of sweating and dehydration.
Middle-aged men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%. Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.
Second, timely supplement chromium in physical exercise.
Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, make muscle grow and oxidize fat. High-quality grapes and raisins have the reputation of natural "chromium bank". Ordinary men can provide enough chromium by eating a bunch of grapes every day, and middle-aged men who participate in fitness exercises need to double it.
Third, the body is often congested and supplemented with vitamin K.
During exercise, some people bump a little, get bruised or bruised for a long time, which is the signal that the body lacks vitamin K, and vitamin K is "the hero who stops bleeding". Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate.
Cauliflower is rich in vitamin K. Eating cauliflower 2-4 times a week can relieve congestion or congestion. Secondly, asparagus and lettuce also contain vitamin K. Eating foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.
Fourth, exercise cramps should be supplemented with calcium and magnesium.
The symptoms of leg cramps after exercise do not mean that you are overloaded with exercise, but are caused by insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps.
The daily calcium requirement of middle-aged men is 1000 ~ 1800mg, and the recommended daily dietary amount of magnesium is 350 mg. There are many sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.
5. Poor desire and zinc deficiency after exercise.
Zinc is called the "sex element" of men. Zinc deficiency in the body will affect the number and activity of sperm. For men who take part in fitness exercises, more zinc will be lost, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly. Eating lean meat and steak is an effective way to absorb zinc. According to the determination, every100g lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs and coarse grains are also rich in zinc.