Asian health is common in life, especially for the middle -aged people. If you want to get rid of the trouble of sub -health, do not forget to supplement your body in time when you adjust your life.These nutrients.
1. What nutrients need to be supplemented at the age of 30 at the age of 30
1. Supplement vitamin B6: Vitamin B6 helps improve human immunity, and can prevent skin cancer and kidney stones.It can also decompose high cysteine, which is one of the risk factors of stroke in the brain.Men need 2 mg vitamin B6 a day, which is equivalent to the content of 2 big bananas.Foods containing more vitamin B6 include chicken, liver, potato, pear, etc.
2. Vitamin E must be rich: Vitamin E has the effect of delaying aging is antioxidants, which can prevent free radical damage to the vascular wall and prevent atherosclerosis.Valley embryos, egg yolks, nuts, vegetable oils, chicken, peanuts, sesame all contain vitamin E.Middle -aged people should not be afraid to eat egg yolk. There are more disadvantages of eggs every day.
3. Calcium supplementation of stability: Calcium is an important element in the human body. It is not only the main component of bones and teeth, but also has a stable effect. Those with irritable temper should eat more milk, yogurt, cheese and other dairy products, as well as dried fish, and dried fish, and fish dried fish.Bone soup and other calcium -containing foods.
4. Protection should be appropriate: pursuing muscle developments, eating more high protein food is the fashion of men today.In fact, in addition to men engaged in bodybuilding, most people do not need to supplement too much protein.In particular, it is not advisable to eat chickens, fish, meat, eggs and other meals.Because the accumulation of acidic substances in the human body at this time, meat foods are acidic and will aggravate fatigue.Instead, alkaline foods such as fresh vegetables and aquatic products can quickly restore the body.
2. What should men pay attention to when men start to eat at the age of 30
In this age, it is not too late to take care of your body. Although aging will occur with age, we can delay aging by intake food and even help you enhance your function.
1. Diverse foods: Do not eat or eat less sweets, with reasonable nutrition, eat more foods rich in dietary fiber, vitamins, and minerals.Chicken, fish, and rabbit meat are easy to absorb; milk and beans are high in calcium; fresh vegetables and fruits can provide a large amount of vitamins, dietary fiber and trace elements, such as tomatoes, carrots, asparagus, fungus, etc.At the same time, pay attention to the diet and less salt.
2. Low fat: fat accounts for 20%& mdash; 25%of the total calories, and it is mainly based on plant fat.Excessive fat amount can cause obesity, leading to atherosclerosis and certain cancers, such as colon cancer, prostate cancer, etc.However, the amount of fat should not be too low, otherwise it will affect the absorption of fat -soluble vitamins.The daily consumption of oil should be 25 grams.
3. Lume reduction food: In order to prevent men's menopausal blood lipids and arteriosclerosis, it is recommended to eat more lipid -reducing foods: shiitake mushrooms are rich in protein, multiple vitamins and nucleic acid substances, which can inhibit the rise in cholesterol in the body.Role; the ingredients contained in kelp and seaweed can make fats not deposited on the heart and blood vessel walls; hawthorn contains liposura, which can promote the digestion of fat foods.It must prevent the effect; the sea buckthorn fruit contains total flavonoids of vinegar willow, which has the effect of reducing cholesterol.
4. Nourishing brain puzzle food: Studies have found that foods containing lecithin, brain phospholipids, glutamic acid and other substances can improve the ability of the brain and delay the aging and decline of the brain.There are many unsaturated fatty acids. In order to protect hearing, you can eat more foods such as peanuts, sesame, walnuts, pine nuts.
5. Strong refined renal food: seaweed containing algae gel acid, mannitol, potassium, iodine, and various trace elements, and shellfish foods growing in the seaweed and other seaweed.The effect of warming the kidneys and coldness are effective for preventing the treatment of kidney deficiency, premature ejaculation, and insufficient energy.In addition, there are many foods with strong essence and kidney to help prevent control, such as leek, lotus seeds, wolfberry, etc.
Middle -aged stage is a critical period in men's life. During this period, if men cannot pay attention to doing their own physical care, it is likely to affect the development of their careers.fluctuation.
(Editor in charge: Zheng Guisheng)
