Article 34: Key Nutrients Men Need and the Importance of Dietary Variety
What nutrients do I need to supplement?
(1) Nucleic acid: a macromolecular compound, it is the core substance governing life activities. It is both...
It is the foundation of protein synthesis and plays a vital role in major life functions such as human growth, development, reproduction, and heredity.
It plays a key role. Foods rich in nucleic acids include beef, horse meat, and animal organs (liver, heart, etc.).
Kidneys, sardines, salmon, shrimp, clams, oysters, poultry, lentils, spinach, mushrooms,
Oatmeal, onions, asparagus, nuts, wheat germ, radishes, beets, etc. Experts recommend eating this once a week.
Seafood, one serving of animal liver, one to two servings of beef and beans; eat bamboo shoots, carrots, and onions daily.
Oatmeal, spinach, cabbage, etc., along with 5 cups of tea or juice, can ensure a supply of nucleic acid.
(2) Antioxidants: It has been reported that antioxidants, especially vitamin E, can prevent free radical damage.
This helps protect blood vessel walls, thus preventing cholesterol buildup, heart disease, and sudden death. Whole grains (especially wheat germ) and nuts...
Fruits and vegetable oils both contain vitamin E. Vegetables and fruits are rich in antioxidants, especially deep-fried fruits and vegetables.
Green vegetables and orange fruits, when consumed regularly, have anti-aging and anti-cancer effects.
(3) B vitamins: Vitamin B₆ and folic acid are B vitamins, which help break down excess vitamin B.
Cysteine, an amino acid, is present in high levels and is a risk factor for heart disease. Vitamin B₆ is found in...
Folic acid is found in chicken, fish, whole grains, and legumes. It is also abundant in leafy green vegetables, orange juice, and legumes.
It is found in grains. Vitamin B₆ plays a crucial role in fat metabolism.
(4) Enzymes: Middle-aged men experience a decline in digestive capacity due to decreased levels of amylase, protease, and lipase.
The secretion of various digestive enzymes decreases. This includes catalase, glutathione peroxidase, and superoxide dismutase (SOD).
It can effectively eliminate free radicals produced during metabolism, which can damage human cells.
The structure enables the life-bearing proteins and deoxyribonucleic acid (DNA) and ribonucleic acid within cells.
The loss of activity of (RNA) components can induce cardiovascular disease, dementia, cancer, cataracts, and arthritis.
Foods rich in enzymes include shiitake mushrooms, yams, ginger, green beans, leeks, garlic, green peppers, and eggplants.
Seeds, Ginkgo, Gynostemma pentaphyllum, Maifan stone, Radish, Pumpkin, Papaya, Lettuce, Pineapple, Hawthorn, Bee
Royal jelly, jujubes, etc.
(5) Zinc: Zinc is a mineral element that is an active component of enzymes throughout the body. It is estimated that 200 zinc molecules in the human body...
The production of many enzymes and neurotransmitters-the chemical signaling system in the brain-is inseparable from them.
Zinc. Because both zinc and copper are concentrated in the hippocampus of the brain, they are essential for maintaining cell integrity and cell proliferation.
Zinc plays an important role in gene regulation, nucleic acid metabolism, and immune function. Seafood is rich in zinc.
(Oysters, shellfish, marine fish), lean meat, whole grains and legumes, etc.
Why is a diverse diet important for men's health?
(1) Proteins and fats: Proteins are the basic building blocks of cells and tissues. Half of the fats in the human body...
The body's proteins (nearly 17 kilograms) are renewed every 80 days. Therefore, the human body...
The need for protein in food is constant. The richest sources of protein are eggs, milk, and soy products.
Food products and animal-based foods.
Fat is the food with the highest calorie content and provides the body with many irreplaceable substances.
Therefore, even if you are overweight, you cannot completely give up consuming fat. In this case, you should consume...
Plant-based fats are preferred. Each person should not consume more than 80-100 grams of fat per day.
(2) Carbohydrates: Their main function is to provide energy to the body.
It accounts for 50% to 60% of the body's required energy. It is generally believed that mental workers need a certain amount of carbohydrates daily.
The recommended dosage is 400-500 grams for the compound, 300-400 grams for the elderly, and 800-900 grams for those engaged in heavy physical labor and athletes.
(3) Vitamins: Vitamin A ensures normal vision, height, and the health of skin and mucous membranes.
Vitamin A is found in cod liver oil, dairy products, meat, carrots, tomatoes, onions, and peppers.
B vitamins can improve people's work efficiency and appetite, and enhance the body's immunity.
Yeast, rice bran, peas, kidney beans, walnuts, peanuts, and egg yolks all contain various B vitamins.
The body's need for vitamin C is relatively much greater; if the body is deficient in vitamin C, micronutrients will be affected.
The blood vessel walls become thin and brittle, hindering antibody production and reducing the body's ability to fight viral infections.
Wild roses, scallions, cabbage, garlic, tomatoes, lemons, red peppers, and citrus fruits are the richest sources of vitamin C.
(4) Antioxidant enzymes: Animal and plant foods are the main sources of antioxidant enzymes, which are made by...
These substances regulate cellular oxidation processes. They play a vital role in preventing various forms of aging and hardening in the body.
Functions. Antioxidant enzymes primarily refer to foods containing vitamin E, but also may contain vitamin A and...
Vitamin C. The young shoots of grasses, green vegetables, and vegetable oils contain the most vitamin E.
Every 100 grams of wheat sprouts (i.e., germinated wheat) contains 25 milligrams of vitamin E. Adults typically need a certain amount of vitamin E daily.
E 20-30 mg.
(5) Water: Water is the best solvent. A person needs 2000-3000 ml of water per day.
Water can flush out toxins and excess organic salts from the body, thereby reducing the burden on the kidneys and bladder.
The risk of developing kidney stones.
(6) Carbohydrates: can provide an abundance of carbohydrates and calories; men should consume 30-40 calories per day.
One gram of sugar is enough.
(7) Salt: According to statistics, the average white American consumes nearly 10 grams of salt per day.
Only about 10% of people in China suffer from hypertension. Meanwhile, residents of northern Japan consume an average of [amount missing] salt per person per day.
Consuming only 26 grams of salt can lead to a staggering 40% of people suffering from hypertension. Therefore, my country's Ministry of Health has set daily salt intake limits for each person.
The amount should not exceed 6 grams.
Experts believe that the natural foods we consume today already contain enough salt for the body to need.
When cooking cooked dishes, the amount of salt used must also be limited.
What is the principle of "rounding up" in food and drink?
The "rounding up" principle in men's diet means discarding excess fat...
Cholesterol, salt, and alcohol; while the "five intakes" refer to adequately supplementing with plant-based protein, rich in beta-carotene.
Foods rich in carotene, vitamin C, vitamin E, calcium, and fiber.
Food.
How to ensure dietary health for those who do mental work?
The characteristics of mental laborers' work determine their unique dietary characteristics:
(1) Ensure a reasonable intake of staple foods: Brain activity mainly consumes glucose, while grapes...
The main source of sugar is carbohydrates. Carbohydrates are found in staple foods such as rice and noodles.
Therefore, you should ensure that you consume enough staple foods every day.
(2) Ensure adequate protein intake and control high-fat intake: Protein is essential for the formation of brain cells.
One of the main components of the brain. Mental workers have high brain cell metabolism and consume more protein, therefore...
Therefore, it's important to increase protein intake. Additionally, those who engage in mental work require less physical exertion, so it's essential to limit high-fat foods.
Food intake should be carefully monitored to prevent the development of "three highs" (high blood pressure, high blood sugar, and high cholesterol). Specifically, this means consuming more milk and chicken.
Eat more meat, fish, beef, and seafood; eat less roast duck, pork, and ham sausage; and increase your intake of tofu and soy milk.
Intake of plant protein.
(3) Eat more vitamins: Generally speaking, vitamins B₁, B₂, A, and C all have calming and brain-boosting effects.
Vitamins B₁ have functions that regulate the nervous system and improve intelligence; for example, they can enhance the function of brain and nerve cells.
Yes. Therefore, people who engage in excessive mental work should eat more foods rich in these nutrients.
Foods such as: fish, milk, eggs, lean meat, soybeans, watermelon, apples, cornmeal, carrots,
Tomatoes, bananas, citrus fruits, etc.
(4) Supplement with lecithin appropriately: Lecithin has the function of strengthening the brain, mainly obtained from animal brains,
It can be obtained from liver, eggs, and soybeans. Those who do mental work often consume animal fats that suit their taste.
Fat not only has brain-boosting effects, but also helps restore physical strength, replenish energy, and relieve fatigue.