Introduction: Men are the primary productive force in a family, the veritable "backbone," so men's health issues deserve more attention. How can men obtain sufficient and balanced nutrition from their daily diet and maintain their health in life? Dr. Ma Guansheng will answer these questions for you one by one.
From ancient times to the present, whether in traditional concepts, the actual roles men play, the responsibilities they bear, or their inherent physiological advantages over women, women have been naturally classified as the "vulnerable group," while men are the primary productive force in a family, the veritable "backbone".
Men endure various kinds of stress, and their health is being imperceptibly compromised. To call on countries worldwide to pay attention to men's health, the World Health Organization has designated October 28th each year as "World Men's Health Day". China has been holding "Men's Health Day" promotional campaigns every October 28th since 2000. Starting in 2001, the General Office of the National Population and Family Planning Commission issued the "Notice on Launching Men's Health Promotion Day Activities" and established an annual theme for the event. It calls on the entire society to pay more attention to men's health and for every family to show more care for it.
Health is influenced by many factors, and nutrition is its foundation. Therefore, focusing on men's health must start with a reasonable diet and balanced nutrition. The basic dietary principles that must be followed are: a grain-based diet, a variety of foods, eating vegetables and fruits daily, consuming beans and dairy products regularly, and an appropriate daily amount of fish, eggs, and lean meat.
Oyster Sauce Tofu
1. Exercise daily: Exercise not only helps maintain a healthy weight and enhance a man's style and charm, but also reduces the risk of chronic diseases such as hypertension, stroke, coronary heart disease, type 2 diabetes, colon cancer, breast cancer, and osteoporosis. It also helps regulate psychological balance, effectively relieve stress, alleviate symptoms of depression and anxiety, and improve sleep. It is recommended to walk at least 6,000 steps a day.
2. A light diet low in fat and salt: Focus on plant-based foods. Excessive fat intake can lead to obesity and increase the risk of atherosclerosis, colon cancer, prostate cancer, etc. The diet should be light, as excessive salt intake increases the risk of high blood pressure. Remember: Being overweight is not a blessing, and a thick waist is not a sign of style, but rather a manifestation of disease. The diet should not be too greasy or too salty, and avoid excessive consumption of animal foods, as well as fried, smoked, and preserved foods.
3. Eat nuts regularly: Nuts are rich in nutrition. Besides being high in protein and fat, they also contain large amounts of vitamin E, folic acid, magnesium, potassium, copper, monounsaturated fatty acids, polyunsaturated fatty acids, and a good amount of dietary fiber, which are beneficial to health. Eating a small amount of nuts weekly may be beneficial for heart health. Have some peanuts, walnuts, pine nuts, etc., every day to add value to your health.
Nut Yogurt
4. Drink alcohol in moderation: Regular excessive drinking can reduce appetite, decrease food intake, lead to deficiencies in various nutrients, acute and chronic alcohol poisoning, and alcoholic fatty liver. In severe cases, it can cause alcoholic cirrhosis. Excessive drinking also increases the risk of diseases such as hypertension and stroke; it can also lead to an increase in accidents and violence, which is harmful to both individual health and social stability.
5. Drink plenty of water: 60-65% of an adult's body is water. The liver, brain, and skin contain 70% water, bones contain 45%, and blood contains 80%. Water's role is lubrication; the production of joint lubricants, saliva, gastrointestinal mucus secreted by the digestive tract, mucus in the respiratory tract's airways, and mucus in the urogenital tract all depend on water. Drinking water should be spread throughout the day, following the principle of small amounts and frequent times, about 200 ml each time.
6. A variety of foods: Avoid or eat less sweets, ensure a reasonable nutritional mix, and eat vegetables and fruits rich in dietary fiber, vitamins, and minerals daily. Fruits are rich in dietary fiber, which promotes intestinal peristalsis, prevents constipation, and helps prevent colon cancer. Fruits also contain more pectin, a soluble dietary fiber that can lower cholesterol, which is beneficial for preventing atherosclerosis. It can also bind with harmful substances in the intestines and promote their excretion. Fruits also contain plant chemicals such as flavonoids and aromatic substances, which have special biological activities and are beneficial to the body's health.
Animal foods such as chicken, duck, fish, and meat provide high-quality protein, which can enhance the body's immunity. Dairy products are rich in calcium, which is beneficial for bone health. Seafood like oysters are rich in zinc, which is beneficial for male function and health.
Oyster Porridge