1, healthy eating should follow five principles.
Principle 1: low fat
Fat accounts for 20%-25% of total calories, mainly plant fat. Too much fat can lead to obesity, atherosclerosis and some cancers, such as colon cancer and prostate cancer.
But the amount of fat should not be too low, otherwise it will affect the absorption of fat-soluble vitamins. The daily intake of edible oil should be 25g.
Principle 2: Lipid-lowering food
In order to prevent male climacteric hyperlipidemia and arteriosclerosis, it is suggested to eat more lipid-lowering foods: mushrooms are rich in protein, vitamins and nucleic acids, which can inhibit the increase of cholesterol in the body and have obvious lipid-lowering effect;
The ingredients contained in kelp and seaweed can prevent fat from depositing on the heart and blood vessel walls; Hawthorn contains lipolytic enzymes, which can promote the digestion of fatty foods.
Therefore, it has the effects of reducing blood fat, promoting blood circulation and removing blood stasis, and has a certain preventive effect on arteriosclerosis; Seabuckthorn fruit contains total flavonoids of Salix Acetabulum, which has the function of lowering cholesterol.
Principle 3: Brain-nourishing and intelligence-improving food
Studies have found that foods containing lecithin, cephalin, glutamic acid and other substances can improve the activity ability of the brain and delay the aging and decline of the brain.
Therefore, you can often eat soybeans, honey and so on. Nuts contain more unsaturated fatty acids. In order to protect your hearing, you can eat more peanuts, sesame seeds, walnuts, pine nuts and other foods.
Principle 4: Diversity of food.
Do not eat or eat less sweets, have reasonable nutrition, and eat more foods rich in dietary fiber, vitamins and minerals. Chicken, fish and rabbit meat are easily absorbed; Dairy products and beans contain high calcium;
Fresh vegetables and fruits can provide a lot of vitamins, dietary fiber and trace elements, such as tomatoes, carrots, asparagus, fungus and so on. At the same time, pay attention to a light diet and less salt.
Principle 5: Foods that strengthen essence and kidney.
Seaweed contains alginic acid, mannitol, potassium, iodine and a variety of trace elements. Shellfish and seafood such as mussels and oysters grown in seaweed have the effects of tonifying deficiency and essence, warming kidney and dispelling cold.
It is effective in preventing and treating kidney deficiency, premature ejaculation and listlessness. In addition, there are many foods that can help prevent sexual dysfunction, such as leeks, lotus seeds and medlar.
These are the five principles of diet that Bian Xiao introduced to you. You got it? We should start with reducing blood fat, reducing fat, strengthening brain and improving intelligence, strengthening essence and tonifying kidney, and strengthening essence and tonifying kidney. In particular, lowering blood fat is very important, so what food can help men lower blood fat?
2, 5 kinds of food to help men reduce blood fat.
1, hawthorn-the second gastric motility
The lipolytic enzyme contained in hawthorn can not only reduce blood fat, but also promote the digestion of fatty foods, and has the function of eliminating food stagnation, which is called "second gastric motility". It is recommended to eat 3~5 hawthorn every day.
2, mushrooms-lowering blood fat and blood sugar
Contains a variety of biological enzymes, which can significantly reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and lower blood sugar. Mushroom food is indispensable in daily diet.
3, fungus-hot fried cold salad can be.
Black fungus stir-fry cold salad is rich in nutrition, which can not only reduce the formation of blood clots and prevent thrombosis, but also have the effect of detoxification and beauty.
4, garlic-it is best to make garlic paste.
Chewing a garlic after a meal is far less effective than making garlic into mashed garlic. Hydrogen sulfide in garlic can induce fat metabolism in tissues and reduce cholesterol.
5, green tea-drinking after meals can clear the intestines.
If the meal is greasy, Sun suggests drinking a cup of green tea after the meal to clear the stomach. Catechins in green tea can reduce the total cholesterol content in plasma and reduce the accumulation of fat cells.
Summary: Through the introduction of the above small series, do you know anything about the principle of healthy eating for men? Five principles are indispensable, especially reducing blood fat. Due to the improvement of the current level, people continue to supplement nutrition, many of which are excessive. I hope everyone will eat more lipid-lowering foods!
3. What kind of porridge can lower blood fat and blood pressure?
1. sea cucumber porridge
The materials to be prepared are 250g of sea cucumber, 0/00g of glutinous rice/kloc and 200g of rock sugar. First, soak the sea cucumber, clean the soaked sea cucumber and cut it into dices, then put it in a pot with washed japonica rice and boil it with high fire. When the water boils, turn to low heat and cook porridge. Next, put the rock sugar in the pot and cook it for a while. A simple sea cucumber porridge can help treat common hypertension, coronary heart disease and arteriosclerosis, and can also regulate physical weakness and help men strengthen yang and replenish essence.
2. Mushroom porridge
Mushroom porridge can also lower blood pressure, tonify qi and blood, and tonify spleen and stomach. Can be used for treating hypertension, hyperlipidemia and tumor. To make mushroom porridge, you need to prepare two mushrooms with water, 50g of cooked beef, 0/00g of japonica rice, 0/spoon of lard, and appropriate amounts of ginger, pepper, salt and monosodium glutamate. Before cooking, shred the mushrooms and dice the beef. Pour it into the pot together with the washed rice, add a proper amount of water and cook it with the rice, then cook it into porridge, and finally add chopped green onion, Jiang Mo, lard, hufa, refined salt and monosodium glutamate, and cook for a while.
3. Pork porridge
Because it can lower blood pressure, it can be used to treat hypertension and arteriosclerosis. The main ingredients are 9 grams of dried laver, 30 grams of minced meat, 9 grams of sesame oil, 60 grams of japonica rice, chrysanthemum, pepper, refined salt and monosodium glutamate. The specific cooking method is: after washing the japonica rice, add water and put it into the pot to start cooking. After cooking, add minced meat, laver and chopped green onion, sesame oil, salt and monosodium glutamate. After cooking for a while, add pepper and serve.
4. Banana porridge
Banana is one of the most common fruits. In addition to the benefits of convenient defecation, banana porridge can also treat hypertension and arteriosclerosis. How to make banana porridge? Main ingredients: glutinous rice100g, 2 bananas, and appropriate amount of rock sugar. First, wash the glutinous rice, add water and pour it into the pot, and boil water over high fire. Put diced bananas and iced sugar into a pot and cook them into porridge. Banana porridge has the effect of detoxifying and lowering blood pressure, and it can also moisten the intestines and relax the bowels.
5. Hawthorn porridge
A simple hawthorn porridge needs japonica rice100g, 6 pieces of hawthorn and proper amount of sugar. The specific cooking method is: stir-fry a proper amount of water and hawthorn into thick sweat, then remove the residue, add essence and sugar, boil over high fire, and then cook over low fire for a while to form porridge. Hawthorn porridge can treat hypertension, hyperlipidemia and cardiovascular diseases. It can stimulate appetite, promote digestion and resist arrhythmia. Removing blood stasis, lowering blood pressure and blood lipid.