Foods containing vitamin C should be sufficient: vitamin C can not only improve immunity, but also prevent heart disease and stroke, protect teeth and play an auxiliary role in treating male infertility. Sticking to taking vitamin C can also play a role in delaying aging. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. According to the research, the optimal dose of vitamin C per person per day should be 100 ~ 200mg, and the minimum is 60μ g ... That is, half a glass of fresh orange juice can meet the minimum amount of vitamin C per person per day, and smokers should eat more foods rich in vitamin C.
Zinc-containing food is essential: zinc is an active component of human enzymes, which can promote the production of sex hormones and maintain male sexual ability. If zinc is deficient, the number of sperm will decrease, sperm deformity will increase and sexual dysfunction will occur. It is recommended to take about 1 1 mg of zinc every day. Excessive intake will affect the absorption of other minerals. The zinc content in 100g lean meat and carp is 2.3mg and 2. 1mg respectively. Foods with high zinc content include oysters, coarse grains, soybeans, eggs and seafood.
Foods containing magnesium are essential: magnesium helps to regulate human heart activity, lower blood pressure and improve male fertility. It is suggested that men should eat milk, oatmeal and a banana for breakfast. Foods containing more magnesium include soybeans, potatoes, walnuts, oatmeal, macaroni, green leafy vegetables and seafood.
Replenish enough water: no cell in the human body can be short of water, and 60% ~ 65% of the adult body is water. If men want to keep fit muscles, they must drink enough water, because there is three times more water in muscles than in fat. Men of medium height must drink 8 glasses of water each, and men who exercise a lot need more water.
People often say that "a small amount of wine is a healthy friend, and too much wine is the culprit." If you drink 20 ~ 30 ml of red wine or 25 ml of white wine and 100 ml of beer every day, it will be good for your health. Excessive drinking will affect your health. Therefore, controlling drinking at this age is good for the future.
In addition: in the male world, although you don't advocate "thin beauty", it's not a good thing to get fat day by day! How to stay away from the "beer belly" and how to keep fit is the biggest headache for young men. At present, more and more men go to the gym, and many give up halfway. The reason is improper physical exercise arrangement, muscle atrophy, fatigue lasting for many days, accompanied by loss of appetite and poor sleep. Investigating these phenomena is generally due to excessive exercise and unreasonable nutrition.
Fitness enthusiasts are more concerned about the intake of nutrition. Many friends have asked if they need to take any special supplements. For amateurs, as long as there is no partial eclipse for three meals a day, nutrition can generally be guaranteed.
If you do a lot of exercise, you should add more nutrition:
Protein should not only eat food containing animal protein, but also eat bean products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the appearance of fatigue. It is a cheap and suitable food for fitness exercisers. Generally speaking, within 90 minutes after training, the demand in protein reaches its peak, and it is best to supplement protein at this time. Protein-rich foods mainly include lean meat, eggs, fish, milk and beans.
Vitamins Fresh vegetables and fruits contain many vitamins. As long as you eat different kinds of vegetables and fruits regularly, you can get a variety of vitamins that the human body needs.
Carbohydrate: Generally, adequate carbohydrate should be supplemented before physical exercise to ensure the storage of liver glycogen, provide energy for training and prepare for maintaining blood sugar level. After exercise, carbohydrates should be supplemented in time to promote the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates mainly include rice, cereals, potatoes, vegetables and fruits.
The basic nutrition in energy proportion fitness exercise is energy. There are different opinions about the proportion of carbohydrate, fat and protein in diet. Generally, 20% protein, 60% carbohydrate and 20% fat are more suitable. Protein is mainly used to repair muscle fibers damaged in intensive training. Some bodybuilders don't know when to take protein, and often drink milk and yogurt while training, which not only causes waste, but also harms their health.
Salt in summer balances human metabolism. Sweating can expel toxins from the human body and release heat, which is beneficial to human health. Passive sweating (such as hot weather and irritability) leads to sweating. ) It's bad for the human body. If you are in poor health, this kind of sweating will do some harm to the human body. Active sweating is the sweat produced by human body's active exercise, which flows to keep the body temperature and emit heat, which is beneficial to physical and mental health.
Be sure to replenish water and inorganic salts in time after sweating. The correct way to replenish water depends on different fitness intensity, but we must pay attention to slow drinking, the water temperature should not be too low, light salt boiled water or sports drinks containing various minerals and vitamins necessary for the human body, but don't take drugs containing certain minerals and vitamins privately to avoid side effects. This is to keep the balance of the internal and external environment as much as possible, so that the fat burning effect brought by exercise can be fully exerted.
Getting rich nutrition from various diets is the best solution. In addition to scientific training, we should follow scientific diet methods and complement each other, so as to highlight the fitness effect.