1, eat a certain amount of chromium.
Chromium helps to promote the metabolism of cholesterol and enhance the endurance of the body. In addition, it can also promote the formation of muscles and avoid excess fat under certain physical conditions. Middle-aged men need at least 50 micrograms of chromium every day, while those active men need 100-200 micrograms every day. It is difficult to get such a dose of chromium from food, so it is recommended that men take pharmaceutical preparations containing chromium (such as vitamins and minerals) or drink beer.
2. Eat foods rich in plant fiber.
The main function of plant fiber is to accelerate the peristalsis of intestinal field, reduce cholesterol and some bile salts, reduce glucose and fatty acids in blood, and have the effect of lowering blood pressure. In addition, it can also eliminate some substances that cause ulcers and avoid rectal cancer. People who eat foods rich in plant fiber will feel full and worry about accumulating excess calories, so they also have the effect of losing weight. It is recommended that men eat 18-20g plant fiber every meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
3. eat foods containing vitamin a.
Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. An adult man needs to take 1000 micrograms of vitamin A every day, but excessive intake is harmful to his health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots and cantaloupes.
4. eat foods containing vitamin C.
The main function of vitamin C is to improve people's immunity, prevent cancer, heart disease, stroke and cataract, protect teeth and gums, help wounds heal, fight asthma and treat male infertility. In addition, taking vitamin C on time can delay the aging process. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. American experts believe that the optimal dose of vitamin C per person per day should be 200-300 mg, with a minimum of 60 micrograms. Half a glass of fresh orange juice can meet the minimum amount of vitamin C per person per day. In addition, drinking half a glass of orange juice every day can prevent colds. People who smoke should eat more vitamin C.
5. Eat foods containing zinc.
Zinc can ensure men's sexual ability and treat impotence. In addition, it also helps to improve the body's disease resistance. It is recommended that men take 15 microgram zinc, especially for men who exercise heavily. Under normal circumstances; Men only need to take two-thirds of the zinc dose. However, the daily dose should not exceed 15 microgram, because excessive dose will affect the function of other minerals in human body. Lean meat contains 75 micrograms of zinc. In addition, the zinc content in turkey products and soybeans is also high.
6. Be sure to drink water in moderation.
No cell in the human body can be without water. 60%-65% of the adult body is water, 70% is in the liver, brain and skin, 45% is in the bones and 80% is in the blood. If men want to keep their muscles healthy, they must drink enough water, because there is three times more water in muscles than in fat.