Male: healthy diet before the "masculine"

<p> Men and women have different nutritional needs, the United States food and drug authority has issued a separate men's and women's vitamins and minerals stunning standards. </ p> Men on almost all main nutrient requirements are more than women. The reason is .simple: man in a larger. Men more than women of muscles, the consumption of calories more than women. For those who love the sport of men, some nutrients requirements becomes special. Moreover, certain kinds of vitamins and minerals on the prevention and treatment .of diseases of men suffer from extremely helpful, such as high cholesterol, high blood pressure, coronary heart disease, stroke, cancer and certain types of gallstones, and so on. The following is the man most needed 9 nutrients <p> 1, chrome .</ p> <p> This is necessary to sustain life minerals can reduce cholesterol, increase endurance athletes, you can make the bodybuilders growth muscle, reduce fat. </ p> Ordinary men per day at least 50 mg of chromium, restless man .you need 100 a 200 mg. United States Department of agriculture Nutrition Research Center, Dr. Richard Anderson said: from the diet is very hard to get so many chrome, the best source is multidimensional mineral mixture containing chromium, another source is the strengthening of .the CR tablets or wine yeast. <p> 2, cellulose </ p> <p> Strictly speaking, cellulose cannot count as a nutrient, it only in the human body to travel around in a circle, and is not the digestion and absorption .. </ p> But eat into large cellulose helps reduce cholesterol and lower blood pressure. High cellulose content to reduce the incidence of diet colon cancer (colorectal cancer in men are predisposed to # 3), you can also control the sugar diabetes patients, .cellulose and even help you lose weight: eat cellulose belly will hold other high calorie foods. Two normal-size 14 grams of fiber apples, we daily ideal comprebensive is 18 a 35 grams. Fiber more food with wholemeal bread, cereal, brown rice, .Plum, pear, and various stem Edible vegetables such as broccoli and carrots, etc. <p> 3, magnesium </ p> <p> Magnesium in regulating heart frequency, which plays an important role. </ p> Research has shown that .normal magnesium intake can reduce heart disease, lower blood pressure. Magnesium can also enhance reproductive capacity, it improves semen sperm vitality. You can choose from a meal including two bowls of porridge with skim milk and a banana for breakfast in the daily magnesium requirement of .two-thirds. Roasted sweet potato, beans, nuts, peanut butter, oatmeal bread, wholemeal, green leafy vegetables and seafood are rich in magnesium. <p> 4. Vitamin A </ p> <p> The study found that vitamin A .have enhance immunity and anticancer effects. </ p> And, as your mother always told you, vitamin A on eyecare benefits. A man of normal daily vitamin A intake is 1000 mg and half bowl steaming carrots of vitamin A content is 4 times. .Other rich in vitamin A diet-liver, milk, fish, tomatoes, apricots and melon. Vitamin A from diet to get, overdose vitamin A capsules can cause poisoning, the experts do not advocate extra vitamin a supplementation. <p> 5, vitamin .B6 </ p> <p> This body is an indispensable nutrients to enhance good rabbit plague force. </ p> Research has shown that it can prevent skin cancer and bladder cancer. Vitamin B6 protection does not suffer from kidney stones (calculi incidence .in men than women twice), but also for the treatment of insomnia, you only need a daily vitamin B6 2 mg - approximately equal to 2 large bananas of content. Good sport men consume vitamin B6, therefore should complement a few milligrams. Other .rich in vitamin B6 food chicken, fish, liver, potato, avocado and sunflower seeds. Overdose vitamin B6 poisoning, experts advocate daily comprebensive does not exceed 50 mg. <p> 6, vitamin C </ p> <p> Vitamin C strengthens .the immune system, prevent cancer occurs, reduce heart disease and stroke, in favor of the gums and teeth, preventing cataract, accelerated wound healing, a </ p> lleviate asthma, there is also the treatment of infertility. An adequate supply of vitamin .C can postpone senility. Cauliflower, melon, green peppers, sleeves are a good source of vitamin C. Many suits some vitamin C tablets do not have to worry about, excessive vitamin C will not produce toxic. United States-Texas State University-affiliated .hospital of researcher Dr. il Dawson: daily intake of 200 a 300 mg is considered adequate. Many researchers think that United States nutrition standards recommended table recommended daily vitamin C 60 mg comprebensive (equivalent to half a glass of fresh orange juice content) is not .able to meet the needs of particular use to prevent the common cold when more sleep less, vitamin c can prevent a cold is now a household name. <p> If you smoke, you need more vitamins C. </ p> Smokers blood vitamin .content is relatively low, there is as yet no one can explain why, given the fact that, all I can do is to start taking more vitamin c than to supplement inadequate. <p> 7, vitamin E </ p> <p> .Research shows that vitamin E may reduce cholesterol, prevent platelet aggregation in arterial, raising rabbits infected, clear the body of impurities, prevent cataracts. </ p> Rich in vitamin E food with almonds, peanuts and Hickory. From diet is very difficult to .get adequate vitamin E, fortunately, taking vitamin E tablets is more secure, even if far exceeds the standard recommended table United States nutrition said 10 mg. Saint Louis University School of medicine in biological chemistry expert Dr. Karl von Werther day 269 mg vitamin E ., in his view the usage very safe. <p> 8, water </ p> <p> In all of the nutrients, water and most important, especially for those muscular people. </ p> Muscles contain moisture than fat three times ., in many (in normal male body, the muscles represent 4Q%; in general the female body, muscular accounted for 23%. You can slide the gully) water, regulation of body temperature, water can also supply to the human body contains various .minerals. Ordinary people every day requires at least 2 litres of water, equivalent to eight glasses of capacity. If you like sports, the requirement is doubled. From food to get water: Surface contains water 36%, 80% of potato water. < .p> 9, zinc </ p> <p> The human body have enough zinc in order to ensure strong libido, sexual function and fertility health is normal. </ p> Doctors have used zinc treatment-award-winning, zinc to speed .up the healing of the wound, the human body. Resistance to disease and there have been noticeable effect. United States nutrition standards recommended table on male normal requirements every day zinc 15 mg is, but the actual intake often only 2 / 3. If the .amount of exercise, zinc deficiency because men more, perspire, than women lose more of zinc. A 110 grams heavier thin beef provides half the daily requirements, and other zinc-rich foods are Turkey, marine products, cereals and legumes. Too much zinc .content, other material will not be able to function properly, the experts recommended: If you need zinc supplement, may not exceed the amount of Supplement 15 mg. <p> Anyone can strengthen the immune system of food, you can call it a " .brute force "food. </ p> The stronger the immune system, your body will be able to resist pathogens and cancer. <p> Common" brute force "foods include the following: </ p> <p> 1. yogurt: .for a long time, yogurt has won a good reputation, known as the "public good". </ p> Latest research has shown that yogurt can enhance the vitality of natural killer cells to fight cancer, especially lung cancer, and colon cancer. .<p> 2. garlic: most people have heard of garlic. </ p> If you like garlic to social activities inconvenience, please don't be afraid, you can have the refinement of no smell of garlic tablets. It can make the .natural killer cells in vitality at least double. <p> 3. mushroom: you often in Chinese restaurant to eat into this and other vegetables together carefully cooked delicacies. </ p> According to aseries of studies confirm that you are at the restaurant, .or at home for yourself and eat, mushrooms in a substance can significantly increase the T cells and other anti-cancer substances in quantities. Mushrooms contain this substance can prevent lung cancer cell proliferation. So, not only can reduce mushroom cancer might, but also .can prevent the spread of cancer cells. <p> 4. fruit and vegetables in β-carotene: β-carotene as a tonic, though there are controversial, but keep it in the body of the role of youth is the cry of a message .. </ p> When you eat a sweet potato, pumpkin, radish and spinach, get plenty of β-carotene. It enables your body to produce more and more powerful natural killer cells, which makes your immune system enhancements. When you step into .middle age, the immune system begins to decline, these powerful foods in maintaining the vitality of the role is all the more important. 60 mg per day as long as exposure can significantly increase the natural killer cells and T cells. <! - AFP .Control Code / Caption. left vertical banner --><!-- AFP Control Code End/No.--> <p> 5. contain minerals copper and zinc of the food: copper and zinc can work efficiently the immune system and, .through the T cells and antibodies to establish a strong defensive system. </ p> After entering middle age, begin to atrophy of thymus, secretion. This decline in 60 years later became very apparent. Day of zinc can cause 80% of the thymus .recovery mechanism, and a significant increase in the number of T cells. To a group of elderly people aged over 65 15 mg of zinc everyday clothes, they T cells in vitality become like young people. Copper-containing foods with peas, broad beans, .fruit and shellfish. Zinc-containing foods cereals, beans, turkeys and oysters. <p> These "brute force" foods can prevent the immune system aging, making the body more healthy, more attractive conditions continue. </ p> <p align .= "right"> (Practice editing: Wen) </ p>.