The nine vitamins and minerals introduced by the next painting are especially important for men.
chromium
This kind of minerals necessary for life can reduce the cholesterol content, increase the endurance of athletes, and enable the bodybuilders to increase muscle and reduce fat.Ordinary men need at least 50 mg of chromium per day, while the active man needs 1oo, one 2OO milligrams.The best source is chromium -containing multi -dimensional minerals.Another source is yeast that enhances chromium medicines or brewing.
High cellulose content reduces the incidence of colon cancer (colon cancer ranks third among men's susceptible cancer). It can also control the sugar index of diabetic people and even help you lose weight.Our daily ideal conscience is 18-35 grams.Foods containing more cellulose include all -wheat bread, oatmeal, black rice, strawberries, pears, and various edible vegetables.Such as broccoli and carrots.
magnesium
Studies have shown that the amount of magnestes can reduce heart disease and reduce blood pressure.Magnesium can also enhance reproductive ability, which improves the vitality of sperm in semen.You can get two -thirds of the daily magnesium required from one meal, including two bowls of oatmeal and skimmed milk and a banana.Baked potatoes, beans, nuts, oat cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium.
Vitamin A
Studies have found that vitamin A has the effect of improving immunity and anti -cancer.And it is very useful for protecting vision.A man is 10,000 milligrams of normal people per day of vitamin A, and the vitamin A content of half a bowl of steamed carrot is 4 times.Other foods rich in vitamin A include liver, dairy products, fish, tomatoes, apricot and melon.Experts do not advocate additional vitamin A.
Vitamin B6
This indispensable nutritional component of the human body has a good effect on enhancing immunity.Studies have shown that it can also prevent skin cancer and bladder cancer.Vitamin B6 protects the kidneys without stones (the incidence of male renal stones is twice as good as women).And it has a therapeutic effect on insomnia.You only need 2 mg of vitamin B6 -about 2 big bananas.There are more vitamin B6 consumed by men with good exercise, so they should add a few milligrams.Other foods rich in vitamin B6 include chicken, fish, liver, potato, avocado and sunflower seeds.Experts advocate that the daily intake does not exceed 5o milligrams.
Main prime C
Vitamin C enhances immunity, prevent cancer, reduce heart disease and stroke, is conducive to gums and teeth, prevent cataracts, accelerate wound healing, alleviate asthma, and also have effects on treatment of infertility.Vitamin C supply is sufficient to delay aging.Gaerry, melon, green peppers, and grapefruit are all good sources of vitamin C.Vitamin C can prevent and treat it now.
Vitamin E
Studies have shown that vitamin E can reduce cholesterol, prevent platelets from gathering in the arteries, improve immunity, remove impurities in the body, and prevent cataract.Foods rich in vitamin E include almonds, peanuts, and mountain walnuts.It is difficult to get enough vitamin E from the daily diet alone. Fortunately, it is safer to take vitamin E pills.
water
Among all nutritional ingredients, water is the most important, especially for those with developed muscles.The moisture contained in the muscles is three times more than the fat.(In the body of ordinary men, muscles account for 4O %; in ordinary women's bodies, muscles account for 23 %.) Water can lubricate the joints, regulate body temperature, and water can also supply the human body.Ordinary people need at least 2 liters per day, equivalent to the capacity of 8 glass.If you like to exercise, the amount requires double.
Zinc
There is enough zinc in the human body to ensure strong sexual desire, and the sexual function and reproductive ability are healthy.Doctors are treated with zinc. Zinc has obvious effects on accelerating human wounds.The "American Nutrition Standard Recommendation Form" indicates that the normal amount of zinc daily in men is 15 mg, but the actual amount of people often only 2/3.If the amount of exercise is large, there is more zinc deficiency, because when men sweat, they lose more zinc than women.A 11O gram of lean beef can provide half of the daily amount of daily. Other zinc -rich foods include turkey, seafood, oatmeal and beans.
(Editor in charge: Internship Liu Suling)
