1, men's autumn health knowledge
1, breathe fresh air
Fresh air can help blood flow smoothly, promote vital capacity and circulatory system, and is a wonderful recipe to restore mental vitality and promote immune system. Therefore, in autumn, you should open the window for half an hour every morning and evening for ventilation, or often go for a walk outdoors.
Letting respiratory mucosa receive some cold air stimulation is also an exercise of respiratory disease resistance, which can improve immunity.
Step 2 drink plenty of water
Adequate water in the body can keep the respiratory mucosa moist, and it is difficult for cold viruses to multiply quickly.
Nutritionists suggest that children should drink more water when their daily drinking volume is 40 ml according to their weight. The best drinks are water, mixed drinks (mineral water or soda mixed with apple juice), fruit tea or herbal tea. Drink less coffee, alcoholic drinks and alcohol.
In addition to drinking more water, moderate exercise and other living habits, there are some foods that are of great benefit to men's health.
3. Tomatoes protect prostate
Lycopene can scavenge free radicals in prostate and protect prostate tissue. This natural carotenoid mainly exists in red foods such as tomatoes, watermelons and grapefruit. An adult eating 100-200 grams of tomatoes every day can meet the human body's demand for lycopene, while cooked tomatoes are more easily absorbed by the human body.
Harvard University published a long-term follow-up report of 1995 to 47,000 people.
According to the report, people who eat more than 10 servings of tomatoes per week have a lower risk of prostate cancer than the general population by 45%. Therefore, eating at least one tomato every day is a good choice for men.
Oats are good for cardiovascular system.
Men's endocrine metabolism is often destroyed, so they are more likely to suffer from diseases such as hypertension and stroke. Vitamin e can prevent cholesterol from blocking blood vessels and removing garbage from the body. Coarse grains, nuts and vegetable oils all contain vitamin E, so men should eat more of these foods. American nutritionist Nicky? Koubek said that oats, in particular, are rich in soluble cellulose, which can protect your heart and blood vessels by cleaning up cholesterol. In some cases, oats can reduce the risk of heart disease by 30% or even higher.
5, fresh jujube processing high pressure work
Because men play the role of undertaker in work, family and society for a long time, they are in a state of high pressure for a long time and need more nutrition. People who are often nervous can eat 3 to 5 fresh dates every day, supplement vitamin C, and cope with work.
In addition to fresh dates, foods rich in vitamin C include kiwifruit, oranges, oranges, broccoli, asparagus and so on. Can assist the secretion of adrenal cortex (an anti-stress hormone), thus resisting stress.
6. Garlic relieves fatigue
As we all know, garlic has a strong bactericidal power, which can destroy bacteria invading the body. But you know what? It also helps to absorb vitamin B 1, promote sugar metabolism to generate energy and relieve fatigue. Another important function of garlic is to enhance immunity, and the lead selenide contained in it also has antioxidant effect, so it is regarded as anti-cancer food.
7. Deep-sea fish have fewer strokes.
The age of men suffering from hyperlipidemia and stroke is gradually decreasing. Omega-3 fatty acids in deep-sea fish can prevent blood coagulation, reduce vasoconstriction and reduce triglycerides. It is especially beneficial to the heart and blood vessels. The American Heart Association (AHA) recommends eating fish rich in omega -3 fatty acids, including mackerel, saury, grouper and salmon, but remember to eat fish at least twice a week.
8, red wine to prevent arteriosclerosis
If you have to drink, drink red wine. Because the antioxidant polyphenols contained in grape skin remain in wine, the risk of cardiovascular disease can be reduced. In addition, red wine can enhance the antioxidant effect and prevent arteriosclerosis. Recent research results also show that red wine can also effectively prevent male Alzheimer's disease. Generally speaking, it is advisable for middle-aged men to drink100-150ml (about 2-3oz) every day. In addition, drinking on an empty stomach should be avoided, and it is best to drink with food and beverage. This can increase appetite, help digestion and reduce the absorption of alcohol.
2. Men's healthy diet in autumn
1, vitamin supplement
Vitamins play an important role in human immune system. When the body resists foreign invasion, the number and vitality of various immune cells are related to vitamins. Therefore, in the cold season of autumn, don't forget to take vitamin C tablets every day, and you can also eat more fresh vegetables and fruits rich in vitamin C, such as kiwifruit and oranges.
2. protein
Protein needs to stop. Except for men engaged 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. What do men eat in autumn?
3. 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.
Step 4 supplement zinc
About13 of men's zinc content is not up to the standard. Zinc is very important, but not very necessary. Just pay attention to the intake of seafood, lean meat, coarse grains and beans.