July health rhapsody
A 40-year-old man should always pay attention to the changes in his body, even the slightest discomfort and abnormality, which should arouse vigilance. A serious illness often begins with a minor illness, and any minor illness may accumulate into a serious illness.
They say a 40-year-old man needs it? Overhaul? The biggest problem for a 40-year-old man is to guard his small success and desire further development, so he desperately overdraws his health. Who knows, health is like a snowy mountain, which will collapse at any time. So don't just focus on your career and forget your health. No matter how much money you have, you'd better have a healthy body.
A man over 40 years old is like a machine that has been running for a long time and needs to be overhauled. Hypertension, cardiovascular disease, heart disease, prostate disease, diabetes and kidney disease are the health enemies of men over 40.
Men's health is eaten, and most human diseases are basically eaten.
For example, too much oil intake can easily lead to cardiovascular diseases, too much drinking will hurt the stomach, liver and high blood pressure, and insufficient protein will accelerate aging.
In diet, men think that the finer the food, the richer and more nutritious the three meals a day. The opposite is true. Home-cooked meals are the most nourishing, the diet should be scientific and reasonable, and the nutrition should be appropriate. Insufficient nutrition will weaken people's immunity and so on.
According to authoritative statistics in the medical field, more than 80% of the chronic diseases that middle-aged men are prone to today are caused by unreasonable diet and malnutrition. Take a look. Do you want to be healthy or to be delicious and ostentatious? It goes without saying, right?
When a man is over 40 years old, he basically has a small business, but his burden has also increased. He is the backbone of a family. At this time, we should pay special attention to the combination of work and rest, because the human body is flesh and blood, not a machine, not a machine, so you have to refuel and stop cooling, right?
To achieve success, you must make greater efforts. Men after 40 are usually prone to make a mistake, that is, they are eager for success and are eager for greater development. Therefore, every man over 40 feels too tired to live.
40-year-olds are too lazy to exercise. Physical exercise is the only magic weapon for health care and disease prevention, especially for people over 40 years old. If you are overworked, you will break down from overwork and damage your health. At that time, the loss outweighs the gain. Then he is not far from the disease.
Physical exercise is real exercise, not dogma. Every gesture, every movement, even a haircut, is exercise.
July rhapsody health food
1, tomatoes prevent cancer and atherosclerosis
Reason: Tomato is a good source of lycopene. Lycopene is one of the most common and effective antioxidants in human body. Its rate constant of quenching singlet oxygen is 100 times that of vitamin e, which not only has anti-cancer effect, but also has great significance in preventing cardiovascular diseases, arteriosclerosis and other adult diseases, enhancing human immune system and delaying aging.
Evidence: Studies show that drinking 150ml tomato juice after 20 minutes of exercise can prevent prostate cancer, lung cancer, gastric cancer and heart disease.
How to eat: Because lycopene is more easily absorbed by the human body after heating, it is not suitable to eat tomatoes raw. You'd better cook them. Can also be made into tomato juice, tomato soup, tomato sauce, tomato sauce, without adding sugar to maintain the original flavor.
2. Soybean lowers cholesterol and increases bone density.
Reason: Abnormal ketone in soybean can lower cholesterol? Not good? Does cholesterol low density lipoprotein (LDL) not decrease? Okay？ Cholesterol high density lipoprotein (DDL). Isoflavones can bind to estrogen receptors on bone cells, reduce bone loss, increase calcium absorption and increase bone density. Due to hormonal changes or insufficient calcium and vitamin D, osteoporosis is common in postmenopausal women and elderly men, characterized by reduced bone tissue, which leads to fragile bones and easy fracture. In addition, isoflavones in soybeans can also improve male fertility.
Evidence: In one study, 42 postmenopausal women over the age of 50 were selected as subjects, and they were required to eat 3 servings of soybeans every day, 30 grams each. 12 weeks later, in their bodies? Okay？ Cholesterol high density lipoprotein (HDL) increased by 3.7%, while total cholesterol decreased by 5.5%. At the same time, the contents of bone calcium and protein, which are beneficial to bone density, have also increased.
How to eat: eat fresh soybeans or canned soybeans. Take it two or three times a week. Because soybeans can affect hormone levels, premenopausal women are not advised to eat too much soybeans without the advice of endocrinologists. For men, isoflavones have little effect on testosterone.
3. Full-fat milk supplements calcium to relieve muscle atrophy.
Reason: The fat content of whole milk is 3%, and fat-soluble vitamins A, D, E and K are all hidden in the fat of milk. If the fat in milk is removed, these vitamins will be lost. Because whole milk contains all the ingredients of milk, it has the best taste and is very suitable for the elderly. It can relieve muscle atrophy caused by aging, especially after 50 years old.
Evidence: Studies have found that drinking whole milk after exercise helps to ensure the improvement of muscle quality. Every 100 ml of whole milk contains 1 18 mg of calcium, which is very important for ensuring bone health and blood coagulation.
How to eat: You can add whole milk to porridge, cereal, tea, coffee or smoothies according to your own habits. The recommended daily intake of calcium for men and women is 1000mg and 1200mg respectively. Besides whole milk, eating green vegetables, nuts and seeds is also an effective way to achieve this ration. Way. It is best to consult a doctor before supplementing calcium, because too much calcium will increase the risk of prostate cancer in men.
Eight, control chicken weight and promote muscle development.
Reason: Chicken is recognized as a high-quality source in protein, and the content of protein in 200g skinless chicken breast is as high as 600g. Chicken can play a very good role in controlling weight effectively and promoting muscle development.
Evidence: A study of 20 10 showed that compared with a high-sugar diet, protein was moderately increased. Can maintain the effect of losing weight. When people catch a cold, white blood cells will produce a series of reactions because bacteria invade the body, which will lead to inflammation. Studies have confirmed that drinking chicken soup when you have a cold can relieve a series of inflammation such as congestion and pain in your throat, and play a role in helping to diminish inflammation to a certain extent. Chicken breast with branch skin only contains 1g saturated fat, which is an ideal substitute for red meat with high fat content.
How to eat: Peel to reduce fat content. Chicken breast with skin contains fat 17%, but only 2% remains after peeling. Even after the chicken leg is peeled, the fat content is 6%.
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