What does a 40 year old man eat to nourish his health? Daily recuperation is the key to keep healthy in middle age. How can a 40 year old man nourish his health?
1. Often feel powerless, chest tightness, shortness of breath, bad mood.
2. Poor sleep, dreamy, easy to wake up, psychological pressure, fear.
3. Palpitations, dizziness, blackness, memory loss, weakness of limbs, muscle soreness.
This series of adverse reactions, which medical experts call 'male 40 syndrome', can lead to coronary heart disease, angina pectoris, stroke and so on.
Men are physically stronger than women, tall and muscular, so they need more calories. Secondly, men's cholesterol metabolism is often destroyed, so they are prone to hypertension, ischemic heart disease, stroke, myocardial infarction and other diseases. Therefore, men need to pay more attention to the intake of nutrition.
Men should eat more of the following foods:
Eat foods rich in fiber
The main function of plant fiber is to accelerate the peristalsis of the intestine, reduce cholesterol and some bile salts, reduce glucose and fatty acids in the blood, reduce blood pressure, reduce the incidence of coronary atherosclerosis, heart disease and diabetes, and eliminate some carcinogens to avoid rectal cancer. People will feel full when they eat food rich in plant fiber, and they don't have to worry about accumulating excess calories, so it also has the effect of losing weight. It is recommended that men eat 18-20 grams of plant fiber at each meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potato, carrot, apple, lettuce, cauliflower, celery, etc.
Eat foods that contain magnesium
Magnesium can help regulate heart activity, reduce blood pressure, prevent heart disease and improve men's fertility. It is suggested that men should have 2 bowls of oatmeal porridge with milk and 1 banana for breakfast. Foods with more magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables and seafood.
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 muscle under certain physical conditions and avoid excess fat. Middle aged men need at least 50 micrograms of chromium a day, while those who are more active need 100-200 micrograms of chromium a day. Such doses of chromium are difficult to get from food, so men are advised to take chromium containing medications (such as multivitamins and minerals) or drink beer.
Eat foods containing vitamin B6
Vitamin B6 can help to improve people's immunity and prevent skin cancer, bladder cancer and kidney stones. Men need a total of 2 mg of vitamin B6 a day, which is equivalent to the content of 2 large bananas. Foods with more vitamin B6 include chicken, liver, potato, sunflower seed, avocado, banana, etc.
Eat foods that contain 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 consumption is harmful to his health. Foods with more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, melons, etc.