1, essential nutrition for male health care
First, vitamin B6 and folic acid:
Vitamin B6 and folic acid are indispensable supplements for men, among which vitamin B6 and folic acid help to decompose homocysteine, which is one of the risk factors of heart disease, so it is helpful for the study of heart disease.
Second, protein:
Enough is enough in protein: except for men who engage in high-intensity bodybuilding, most men don't need to supplement too much protein. A proper amount of meat, poultry, fish or leguminous plants and a proper amount of low-fat dairy products are enough every day. If there is no need for health, even the best protein is redundant.
Third, zinc:
Zinc is not only for children, but also for men. About 1/3 can't meet the zinc content standard. Zinc is very important, but not very necessary. Just pay attention to the intake of seafood, lean meat, coarse grains and beans.
Fourth, iron:
Iron supplementation may cover up the disease information transmitted to people by visceral hemorrhage. If most men suffer from iron deficiency anemia, it is likely that there is a hidden danger of chronic visceral blood loss or hematopoietic dysfunction in the body. If we blindly supplement iron without looking for the cause of iron deficiency, the information indicating internal bleeding will be blurred and the diagnosis and treatment will be delayed. Secondly, compared with women, men can't bear the overload supplement of iron. Once most men are full of iron, the absorption of iron will stop. Even the iron is full, causing serious health problems.
Verb (abbreviation for verb) Vitamin E:
The intake of vitamin E should be increased: vitamin E can prevent cholesterol blockage and help to fight coronary heart disease; Therefore, remind male friends to eat more foods rich in vitamin E.
2. Health care methods for middle-aged men
1. Quit smoking: Smoking will directly endanger people's health and increase the risk of cardiovascular disease, lung cancer and respiratory diseases. If you have been smoking for a long time and can't give up for a while, you'd better eat more fish, carrots, sweet peppers, spinach, onions, garlic and oranges, and drink tea regularly, so as to reduce the harm of smoking to your health to some extent.
Tip: All smokers know that "smoking is harmful to health", so why smoke? Smoking is unbearable. So, I "weaned" again and again and picked it up again and again. Actually, this is normal. Experts tell us that many people often need several times to be completely successful.
Second, quit oil: men generally have heavy tastes, especially men who love to drink. They generally like to eat greasy and fried foods, which are easy to gain weight and increase the risk of vascular diseases. You should eat some light food, eat more vegetable oil and less animal oil, eat more garlic and fish, and drink some red wine in moderation to reduce cholesterol content.
Tip: Experts advocate that vegetable oil and animal oil should be eaten together or alternately, and the ratio is 10 to 7. The mixture of animal and vegetable oils is beneficial to the prevention of cardiovascular and cerebrovascular diseases.
Third, physical examination: most men don't like to see a doctor, and always think that there is nothing wrong with them. However, according to statistics, 80% of patients with serious illness admit that they don't go to the hospital for a long time, and they are forced to go to the hospital when minor illness is mistaken for serious illness, heart attack, cerebral hemorrhage and other diseases, which delays the best treatment opportunity. Therefore, annual routine physical examination is the best way to keep healthy.
Tip: Doctors have found that many diseases have missed the best opportunity for treatment when they feel unwell or have abnormal physical reactions.
Fourth, toilet time: men's longer toilet time is generally related to constipation or hemorrhoids. In this case, they should eat more vegetables and fruits and drink more water. If you go to the toilet for no reason, it may be prostatitis and you need to go to the hospital for examination and treatment.
Tip: Many people like to read while going to the toilet, which is not only unsanitary, but also causes the rectal vein to be squeezed for a long time and induces hemorrhoids. Modern medical research has confirmed that squatting in the toilet for more than 3 minutes can directly lead to congestion of rectal varicose veins and easily lead to hemorrhoids. The severity of the disease is also related to the length of time.
Changes of nevus: If it doesn't increase or bleed, the nevus itself won't be in any danger, but many men don't care much about their skin, so they should change this bad habit.
Tip: Most people don't care about "moles" and will only try to get rid of those moles that are unsightly. In fact, the biggest harm of moles is canceration, so all moles with changed characteristics should be removed as soon as possible.
Summary: After reading the above article, you already know the methods of male health care and some nutrients that men need daily, so it is very simple to keep healthy in the future. As long as you regularly supplement your body with some nutrition and correct some living habits, you will have a healthy body every day.
3. Five Details of Daily 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. Regular consumption of 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.