Nowadays, female friends generally prefer more masculine men, so do you know how to make yourself a real man? Face value is becoming more and more important, which leads male friends to pay great attention to their appearance. Some boys spend more time dressing up than their female friends. Let's see the coup to make you a real man.

1, a coup to make you a real man

1. Men need healthy snacks containing zinc.

Snack is not a woman's patent, nor is it synonymous with unhealthy. Men should eat healthy snacks properly, which is worth promoting. For example, nuts supplemented with zinc, such as white melon seeds, peanuts, pumpkin seeds and almonds, are rich in zinc, which can improve the anti-infection ability of male prostate. In addition, "apple therapy" has also become a recipe for treating chronic prostatitis, because apples contain a lot of nutrients such as vitamin C, and the content of zinc is also high.

2. Urge "Camel Man" to drink more water.

The wisdom of health preservation lies in drinking more water, but men are partial! They are either busy or have a bad memory. In fact, many diseases that men are prone to, such as prostatitis and chronic nephritis, are related to insufficient water intake. It is very important to ensure that he has 6-8 glasses of water every day. Please prepare a glass of warm water for him before getting up every morning and pass a glass of white water between meals. Remember to send a text message to remind him when he is busy at work.

3. Urge him to have a male physical examination.

His health management is more important than family property management. From the age of 30, no matter how busy he is, he should be urged to see a doctor once a year. Of course, it is necessary to formulate an "exclusive medical examination package" for him. Before the physical examination, you can talk to him about the doctor's situation, such as whether his parents have diabetes, hypertension, cancer, etc., and ask the doctor to do the most valuable physical examination for him in combination with his work nature, diet, recent discomfort and so on.

4. Beware of androgen deficiency

Women do everything possible to protect estrogen, and men's protection of androgen is also a top priority! According to a survey conducted by Peking University Andrology Center, half of men over 40 years old are androgen deficiency. Once androgen deficiency, it will easily lead to sexual dysfunction, emotional depression, physical decline, but also vulnerable to cardiovascular disease. Although male testosterone will drop 1% ~ 2% every year after the age of 30, unhealthy lifestyles such as smoking, drinking, getting fat, staying up late, and great pressure are the culprit.

His stomach is his weakest part.

If your man is the most popular "social person" at present, then eating irregularly, overeating, smoking and drinking are inevitable. He is easily favored by stomach trouble. According to statistics, the incidence of gastric cancer in men is more than twice that in women. In addition, stress and bad mood are also risk factors for stomach diseases.

Prevention should start from the details of life:

Reduce eating out: The occurrence of various stomach diseases and gastric cancer is closely related to the infection of Helicobacter pylori (HP), which can be spread through tableware and food. Men who often eat out are naturally at greater risk.

Limited drinking: The recommended limit of moderate drinking for adults by the Nutrition Society of China is that the daily drinking amount of adult males should not exceed 25g, which is equivalent to 750ml beer, or 75g wine 250m 1 or 38℃ white wine.

Detection of HP (Helicobacter pylori test): If a gastroscope is not needed for the time being, do an HP test first (carbon thirteen breathing method), which is very simple and can be done between exhalation and inhalation.

6. Don't ignore the snoring on the pillow.

Studies have shown that patients with obstructive sleep apnea syndrome will have an increased probability of cardiovascular disease. When a person sleeps at night, when his breathing stops for more than 10 seconds, it is considered as apnea, and the typical symptom is loud snoring.

The terrible thing is that many men simply don't know that they have this problem. Apnea can raise blood pressure and induce heart disease and stroke, because no breathing means no oxygen enters the body, which will bring great pressure to the heart. If he is often awakened by snoring on the pillow, he is advised to consult a doctor in the respiratory department of the hospital.

7. Refuse to be Mr. Ostrich

Women like to go to the hospital when they have minor illnesses. According to the survey, nearly half of the men will buy medicine at will when they are sick, while13 of the men simply ignore these minor illnesses, put up with them and don't like to see a doctor.

Men who adopt ostrich policy to treat diseases are most likely to develop minor illnesses into serious illnesses and miss the best treatment opportunity, which is one of the reasons why men's life expectancy is generally shorter than that of women. If the body is overdrawn, remember to buy him supplements; If you don't feel well, you must let him see a doctor. This is not only responsible for him, but also for yourself.

8. Enjoy healthy and safe sex with him.

British research has found that the death rate of men who have sex with each other less than once a month is more than twice that of men who have sex with each other at least twice a week. To enjoy sex, you must first do your homework, such as swimming regularly, which can make his sexual vitality five years younger.

In addition, men's underwear is also very important, 100% cotton light underwear is his best choice. Secondly, in addition to regular cleaning, men's "special zones" should also develop the habit of self-inspection like women. Because no one can notice the subtle changes in the body earlier than himself.

9. Protecting the liver should make him eat more cruciferous vegetables.

Liver cancer is the first of the top ten cancers in men, but it often has no typical symptoms and is easily overlooked, so it can only be screened. So ask him to check his liver function and abdominal B-ultrasound regularly; It is not a good thing to gain weight. Liver cancer likes to find a man with a big belly, and fatty liver will become cirrhosis-liver cancer, so please be sure to watch his belt size.

2, men's nutritious food

1. turkey breast

Suggestion: Eat turkey breast three times a week, 85g each time, containing 72 calories.

Every 30 grams of peeled turkey breast contains 7 grams of protein, which can effectively promote muscle growth. Turkey is also rich in vitamin B, zinc (which can promote cell growth) and "anticancer element" selenium. Elizabeth Ward, a nutritionist in Massachusetts, said: "Turkey is rich in amino acids, but it has almost no saturated fat and is very healthy. Turkey is rich in protein and easy to feel full, thus avoiding the possibility of overeating. "

2. Olive oil

Suggestion: Take two tablespoons of olive oil every day, and each tablespoon contains 1 19 units of calories.

Olive oil is rich in monounsaturated fatty acids beneficial to human body, which is especially important for protecting the heart. The researchers found that monounsaturated fatty acids can effectively reduce the risk of heart disease compared with saturated fatty acids. However, this is not the only benefit of olive oil. According to the authoritative American magazine Nature, olive oil contains anti-inflammatory protein, which means it can help relieve pain and swelling like ibuprofen and other anti-inflammatory drugs. Olive oil can be used as cooking oil and salad dressing. Add one or two spoonfuls of olive oil to your diet every day, and your intake of protein will be considerable.

3. Chenopodium album (quinoa)

Suggestion: Take it 2-3 times a week with 3 1 14g calories.

You may not be familiar with this grain growing in the Andes, but it is very important. Chenopodium album has a soft and faint fragrance, which makes people who complain that whole wheat grains have no taste like it very much. Most importantly, Chenopodium album contains more protein than any other grain, and is called "the king of grain egg white". Christopher Moore, a professor of nutrition at the University of Louisiana, added: "Quinoa is also rich in cellulose and vitamin B."

4. Black beans

Suggestion: Take it twice a week with 227 calories per 225 grams.

Although black beans are small, compared with other foods, they can make you feel more energetic and won't feel hungry for a long time. There are two reasons: first, black beans are rich in cellulose, which can fill your stomach more effectively and produce satiety; Secondly, black beans contain a complex carbohydrate, which will keep you energetic all day when it is converted into energy in the body. Like meat, black beans also contain a lot of protein, but there is no saturated fat common in meat. "Nutritionists realize that all kinds of beans contain more protein," said Jennifer Basgate, Ph.D., a nutritionist in Chicago. Then why do experts favor black beans? The answer is simple, because black beans contain more cellulose than other beans.

5. Green tea

Suggestion: drink 1-3 cups of green tea every day, each cup contains 2 units of calories.

From fighting cancer to losing weight to delaying Alzheimer's disease, green tea can play a role in almost every major disease. Professor Moore said that whether it is hot water or cold water, adding a little green tea is harmless to the body. If you don't like putting tea bags, you can try liquid green tea essence and pour some in water. Wow! Instant green tea will do.

6. eggs

Suggestion: Eat 3-7 eggs a week, and each egg contains about 74 calories.

Nutritionist Elizabeth Ward said that people should eat 1 egg every day. Eggs are rich in amino acids and choline, which are vitamins that can improve memory. Eggs are one of the most abundant and reliable sources of choline. "Eggs contain almost all the nutrients needed for muscle growth," Ward said.

7. Milk and other dairy products

Suggestion: Drink milk or eat dairy products three times a day. Every 225 grams of milk contains 1 18 units of heat.

You may already know the importance of dairy products such as milk to health, but you may not know that not eating dairy products will make your body "angry". Mike zemel, director of the Nutrition Society of Tennessee State University, explained that if you don't eat dairy products, your body will release a hormone, which will keep protein in your body and also keep fat. Considering the calories of milk, you should probably drink it glass by glass instead of pouring it gallon by gallon. Zemel said: "The ingredients in dairy products can speed up the operation of human fat burning system to reduce fat accumulation." Although there are many protein substitutes for dairy products on the market now, milk is always the most beneficial source of nutrition.

8. Water

Suggestion: drink 8 glasses of water a day, 225g each time.

You probably already know that you should drink more water. Drinking plenty of water can expel toxic substances from the body, regulate body temperature, relieve joints, prevent kidney calculi, and transport nutrients in food to various organs. Nutritionist Dr. marietta Amagiro said, "Without water, even nutritious food will be useless." Drinking water is good for the body in many ways, and it can also play a role in losing weight. Drinking 1-2 glasses of water about half an hour before meals will greatly reduce hunger. Is it a bit like addiction to drink so much water every day? You can make a change, such as drinking some unsweetened lemonade every day, or adding some calorie-free flavoring agents to your work glass.