Men are stronger than women, with more developed muscles and a higher caloric requirement. Secondly, men's cholesterol metabolism is often impaired, making them susceptible to diseases such as high blood pressure, ischemic heart disease, stroke, and myocardial infarction. For this reason, American scholars have specifically summarized several dietary principles for men. Foods rich in plant fiber
1. Consume an adequate amount of chromium
Chromium helps promote cholesterol metabolism, enhance the body's endurance, and under certain physical conditions, it can also promote muscle growth and prevent excess fat. Middle-aged men need at least 50 micrograms of chromium per day, while more active men require 100-200 micrograms. It is difficult to obtain this amount of chromium from food alone, so it is recommended that men take chromium-containing supplements, such as multivitamins and minerals, or drink beer.
2. Consume foods rich in plant fiber
The main function of plant fiber is to accelerate intestinal peristalsis, lower cholesterol and certain bile salts, reduce glucose and fatty acids in the blood, and lower blood pressure. Additionally, it can eliminate certain carcinogens and prevent rectal cancer. When people eat foods rich in plant fiber, they feel full without worrying about storing excess calories, so it also has a weight-loss effect. It is recommended that men consume 18-20 grams of plant fiber per meal. Foods rich in plant fiber include wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, celery, etc.
3. Consume foods containing magnesium
Magnesium helps regulate heart activity, lower blood pressure, prevent heart disease, and improve male fertility. It is recommended that men eat two bowls of milk oatmeal and one banana for breakfast. Foods rich in magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, and seafood. [Chinese Cuisine]
4. Consume foods containing vitamin A
Vitamin A helps improve human immunity, prevent cancer, and protect eyesight. An adult man needs to consume 1000 micrograms of vitamin A per day, but excessive consumption is harmful to the body. Foods rich in vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, and cantaloupe.
5. Consume foods containing vitamin B6
Vitamin B6 helps improve human immunity. Vitamin B6 can prevent skin cancer and kidney stones. Men need 2 milligrams of vitamin B6 per day, which is equivalent to the amount in two bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados, and bananas.
6. Eat more foods containing vitamin C
The main function of vitamin C is to improve human immunity, prevent cancer, heart disease, stroke, and cataracts, protect teeth and gums, help with wound healing, alleviate asthma, and treat male infertility. Additionally, taking vitamin C on a regular basis can delay the aging process. Foods with the highest vitamin C content include cauliflower, green peppers, oranges, grape juice, and tomatoes. American experts believe that the optimal daily requirement for vitamin C should be 200-300 milligrams, with a minimum of 60 milligrams. Half a cup of fresh orange juice can meet the minimum daily requirement for vitamin C. Furthermore, drinking half a cup of orange juice daily can prevent colds. Smokers should consume even more vitamin C.
7. Eat more foods containing vitamin E
The main function of vitamin E is to lower cholesterol, eliminate waste from the body, and prevent cataracts. Peanuts are rich in vitamin E, but it is difficult to get enough vitamin E from these foods alone. Therefore, it is recommended that men take 10 micrograms of vitamin E supplements daily.
8. Consume foods containing zinc
Zinc can ensure male sexual function, treat impotence, and also help improve the body's disease resistance. It is recommended that men take 15 micrograms of zinc per day. This dosage is for men with high physical activity; under normal circumstances, men only need two-thirds of this dosage. However, the daily zinc intake should never exceed 15 micrograms, because excessive zinc can affect the function of other minerals in the body. 120 grams of lean meat contains 5-7 micrograms of zinc. Additionally, turkey, seafood, and soybeans are also high in zinc and can be consumed in moderation.
9. Drink an appropriate amount of water
No cell in the human body can lack water. 60-65% of an adult's body is water, with the liver, brain, and skin containing 70% water, bones 45%, and blood 80%. If men want to maintain beautiful muscles, they must drink enough water, because muscles contain three times more water than fat. A man of average build needs to drink 8 glasses of water per day, while men with high physical activity have an even greater need for water.