Confucius said, "Standing at the age of 30", men get married at the age of 30, sprint their careers and make money hard, but often forget to take care of their own lives. Too much work pressure, overtime entertainment, accumulated a lot of negative energy. Go home and lie on the sofa every night and fall asleep soon. As the days passed, my body was tired, which also affected my willingness to "produce and serve the country". A 30-year-old man, burning at both ends of work and housework, how can he become more and more depressed?
Nutritionist Chen pointed out that the metabolic rate of human body will decrease with age. Although the metabolism of 30-year-old men has not yet begun to decline, if they do not adjust their life pressure and old wrong lifestyle, their physiological functions will be more and more affected and their metabolic ability will be forced to age ahead of schedule.
Physiological crisis
◆ Fertility difficulties: In addition to reducing the time for couples to fall in love due to physical and mental fatigue, work stress will also reduce the number and vitality of male sperm, and even severe cases will suffer from infertility and face a fertility crisis.
◆ Obesity: There are many opportunities to eat out. In the company, we eat high-fat and high-salt foods such as ribs lunch and chicken leg lunch every day, and order a 700c.c sweetened drink in the afternoon. In order to catch up with the meeting report the next morning, I ate salted chicken, stewed vegetables and other midnight snacks to boost my spirits, and the heat was about to break records unconsciously; Although the eating pattern seems to be not far from the school days, busy work reduces a lot of outdoor activities and exercise. The daily intake of calories is higher than the consumption of calories. The original six muscles flattened and even gave birth to a swimming ring, and the whole person was swollen.
◆ Impaired gastrointestinal function: rushing to a meeting in the morning and taking a short break at noon, so that office workers can eat and drink every day and end their meals hastily; Coupled with irregular diet and indigestion in the gastrointestinal tract, it is easy to cause defecation problems. For example, constipation and irritable bowel syndrome are the same hidden diseases of many male office workers.
Faced with these situations, it is very important to change the lifestyle, such as slowing down the pace of eating, not focusing on convenience, and trying to maintain a balanced diet with less oil, less salt and less sugar when eating out; In addition, it is more important to increase the amount of exercise in order to effectively improve the body's metabolic capacity and consume excess calories.
Dietary advice → low GI diet
In terms of diet, it is suggested that 30-year-old men follow the principle of "low GI diet (low glycemic index diet)", that is, eating low GI food will prevent the rapid rise of blood sugar, and insulin will not be secreted in large quantities, but it will quickly convert blood sugar into fat and store it, which can slow down the occurrence of metabolic syndrome such as obesity.
From the point of view of nutrition, food can be divided into three categories. GI value over 70 is the hyperglycemia index, below 55 is the hypoglycemia index, and 56 ~ 69 is the middle hyperglycemia index. Generally speaking, the higher the sugar content or the easier it is to digest, the higher the glycemic index will be.
◆ High GI food: exquisite white rice, white noodles, white bread, potatoes, corn, carrots, biscuits, potato chips, chocolates, cakes, etc.
Medium GI food: brown rice, rice congee, cereal, miscellaneous grain bread, buckwheat noodles, taro, pumpkin, pineapple, ice cream, etc.
Low GI food: steamed brown rice, whole wheat bread, meat, seafood, fresh milk, eggs, beans, sweet potatoes, konjac, burdock, onion, tomato, cabbage, white radish, bamboo shoots, eggplant, cauliflower, cucumber, Qingjiang vegetable, spinach, kiwi fruit, banana, mango, etc.
In addition, the low GI diet should be supplemented by cooking to avoid excessive intake of oil, salt and sugar and increase the intake of nutrients needed by the human body; Moderate exercise can achieve the effect of releasing stress, at the same time, it can also * * the sensitivity of human body to insulin and avoid insulin resistance (insufficient response of cells to insulin), so as to maintain normal sperm count under the normal function of insulin and avoid infertility.
supplement nutrition
◆ Zinc: It can maintain sperm vitality and increase the chances of pregnancy.
Vitamin b group: caffeine, smoking and other habits will consume a lot of vitamin b group in the body, but group b is an aid related to digesting food or making energy? Carbohydrate, protein, fat and other nutrients ingested by human body need the assistance of vitamin B group to successfully complete metabolism and synthesis. Therefore, vitamin B supplementation can maintain normal metabolism.
◆ Small molecular amino acids: help to repair the damaged gastrointestinal mucosa and improve the gastrointestinal discomfort caused by eating too fast, eating too * * * and eating irregularly. ◆ Auxiliary such as q 10? Maintain the activity of mitochondria and improve the metabolic function of the body. This article is taken from