1 and energy supplement for 20-year-old men
Whether you are a 20-year-old newborn calf, a 30-year-old person who feels good about himself, or a 40-year-old person who needs sustainable development, men should be nourished by nature, and their natural demand for energy is higher than that of women. Men need to eat a lot of nutritious foods: protein, fat and sugar, and at the same time keep the proportion of these nutrients: sugar 55%, protein 15% and fat 30%.
20-year-old energy supplement is in progress.
Physical characteristics: In the golden stage of physical development, bones have been fully formed and become stronger and stronger. In this period, men have good qualities and are particularly active. At the same time, heavy mental work consumes a lot of energy and material in the body.
Nutrition supply suggestion: Nutrition supply is mainly based on the function of strengthening the body, and both "quality" and "quantity" should be guaranteed. We should eat enough staple food, enrich non-staple food and supplement various minerals and vitamins.
Nutritional supplement suggestions:
Chromium: This essential mineral can reduce cholesterol content, increase men's endurance, and make men who like bodybuilding gain muscle and lose fat. Required intake: Ordinary men need at least 50mg of chromium every day, while active men need100 ~ 200mg. Tonifying method: take chromium-containing multi-dimensional mineral mixture, chromium-fortified tablets or yeast for brewing.
Vitamin A: Vitamin A has the functions of strengthening body and bones, improving immunity, resisting cancer and protecting eyesight. Required intake: A man's normal daily intake of vitamin A is 1000 mg. Tonic method: the vitamin A content of half a bowl of steamed carrots can reach 4000 mg. Foods rich in vitamin A include liver, dairy products, fish, tomatoes, apricots and melons.
Recommended dishes: Braised anklet: The biggest feature of pig's hand is that it contains animal glial protein, which can supplement more energy. It is cool, sweet and sour, salty and light, and it does not rash when eaten. The pig's hands are ruddy and soft, and after thickening, the pig's hands show bright colors, which is enough to attract appetite.
2. Fitness _ What to eat?
1, garlic
Garlic has a strong bactericidal power, so it can kill bacteria that invade the body. In addition, it can also promote the absorption of vitamin B 1, promote sugar metabolism to generate energy and eliminate fatigue. Another important function of garlic is to enhance immunity. Lead selenide contained in garlic has antioxidant effect, so it is regarded as anti-cancer food. Men who take more can improve their physique and keep fit.
2. tomatoes
The sour taste of tomatoes can promote the secretion of gastric juice and help digest protein. In addition, rich vitamin C can combine the relationship between cells, produce collagen and strengthen blood vessels.
3. Whole wheat bread
Nowadays, men have to face not only the pressure of life, but also the fatigue of the workplace. Vitamin B group is very important for fighting stress. These substances include B 1, B2, B6, B 12, folic acid and nicotinic acid, which can maintain the stability of nervous system, increase energy metabolism and help to resist stress. Whole grain foods such as whole wheat bread, brown rice and germ rice are rich in vitamin B. Moreover, whole wheat bread is a kind of complex carbohydrate, which can slowly release energy, have a calming effect and make people relaxed and not nervous.
3. What to eat is good for health and nourishing?
1, sesame porridge
Ingredients: 6 grams of black sesame, 50 grams of rice and a little honey.
Practice: Wash the black sesame seeds and fry them in a pot. Wash the rice, put it in a pot, add a proper amount of water, cook it with slow fire until it is 80% cooked, add the fried black sesame seeds, continue to cook until the porridge is cooked, and then add honey to taste.
Efficacy: Eating sesame porridge often in autumn can strengthen the spleen and moisten the lungs and prolong life. It is a good tonic in autumn.
2, jujube millet porridge
Ingredients: 50g red dates, millet 100g, and proper amount of sugar.
Practice: Wash and soak red dates; Wash the millet and soak it a little. Put red dates and millet into a pot, add appropriate amount of water, bring to a boil with high fire, and then cook with low fire. The porridge is thick, add sugar to taste.
Efficacy: jujube millet porridge is sweet and delicious. Eating it often in autumn can strengthen the spleen and stomach, replenish qi and blood, and calm the nerves.
3. carrot porridge
Ingredients: 200g carrot, 0/00g japonica rice/kloc.
Practice: Wash carrots, peel and cut into pieces, put them into the pot together with japonica rice, and add appropriate amount of water to make porridge.
Efficacy: Eating carrot porridge in autumn can strengthen the spleen, eliminate dampness and resolve phlegm. It has a good curative effect on chest and diaphragm fullness, nausea and vomiting, lethargy and fatigue caused by phlegm and blood stasis.
4, Amomum villosum crucian carp soup
Ingredients: crucian carp 1 strip, Amomum villosum 10g, 3 onions, a little ginger, pepper and salt.
Practice: Wash the crucian carp, remove phosphorus and viscera, put the crucian carp with Amomum villosum into a casserole, add appropriate amount of water, boil it over high fire, and then add onion, ginger, pepper and salt to taste.
Efficacy: Amomum villosum contains volatile oil, which can regulate digestive function, regulate spleen and stomach in warm onion, strengthen spleen and promote diuresis in crucian carp, and eat Amomum villosum crucian carp soup in autumn can cure spleen and stomach weakness and eat less.