Urban white-collar workers fitness diet elements
1, eat a certain amount of chromium
Chromium helps promote cholesterol metabolism, enhance the body’s stamina, in addition, it can also promote muscle building under certain physical conditions, avoiding fat. Middle-aged man day will need at least 50 µg of chromium, and those large amount of men’s one day you will need to 100–200 µg of chromium. Such a dose of chrome is very difficult to get from the food, it is recommended that men take medicinal preparations containing chromium (such as a multivitamin and mineral) or drinking beer.
2, rich plant fiber food
Plant fibre’s main role is to speed up the intestinal peristalsis, reduce cholesterol and bile salts, reducing blood glucose and fatty acid, blood pressure, as well as Xiao yang due to certain substances, to avoid suffering from colorectal cancer. People eating food full of plant fiber will have the feeling of fullness, and wood worry about excess accumulation of heat, so it also has utility of weight loss. Recommended men each time when eating 18-20 g of plant fiber. Main foods are full of plant fiber from wheat bran, whole wheat bread, potato, carrot, Apple, lettuce, cabbage, cauliflower, celery, and so on.
3, the consumption of food containing magnesium
Magnesium helps to regulate the human heart activity, lower blood pressure and prevent heart disease. improving male fertility. Recommended men should have 2 bowl of milk porridge for breakfast and a banana. Food containing magnesium more beans, roast potatoes, walnuts, porridge, pasta, leaf vegetables and seafood.
4, edible food containing vitamin a
Vitamin a helps to improve human immunity, cancer prevention, the protection of human vision. An adult male needs to eat every day 1000 mg of vitamin a, but excessive consumption is harmful to the health. Food containing more vitamin a liver, dairy products, fish, tomatoes, carrots Apricot and melon.
5, edible food containing vitamin B6
Vitamin B6 helps improve human immunity. Vitamin B6 can prevent skin cancer, bladder cancer, kidney stones. Total man days required 2 mg vitamin B6, which is 12 big banana’s content. Food containing vitamin B6 more chicken, liver, potatoes, sunflower seeds, avocado, banana, etc.
6, edible food containing vitamin c
Vitamin c’s primary role is to improve human immunity, cancer, heart disease, strokes, cataracts, protect the teeth and gums, helps wounds heal, anti-asthma, treatment of male infertility. In addition, adhere to the vitamin c in a timely manner may delay aging process. Foods with the highest vitamin c content of cauliflower, green pepper, oranges, grape juice, tomatoes.
United States experts believe that the optimum dosage of vitamin c per person per day should be 200–300 mg, minimum of not less than 60 mg. Half a glass of fresh orange juice will be able to meet the minimum amount of vitamin c per person per day. In addition, drink half a glass of orange juice every day can prevent colds. People who smoke ought to eat more vitamin c.
7, eating food containing vitamin e
Vitamin e is mainly used: lower cholesterol, clearing garbage inside your body, prevention day barrier. Almond and peanut-containing vitamin e, but it’s hard to get a sufficient amount of vitamin e from these foods. It is recommended to men’s day 10 micrograms vitamin e pharmacy.
8, edible food containing zinc
Zinc ensures the ability of men, the treatment of impotence, in addition, it also helps to improve the body’s ability to resist disease. Recommended men taking 15 mg zinc, this dose is for physical activity for men, generally; men only have taken doses of zinc two-thirds on it. However, the amount must not exceed 15 micrograms per day, because the excessive influence of other minerals in the human body function. Lean meat of zinc-containing 75 mg. In addition, Turkey products, with high zinc content in soybeans.
9, must be adequate drinking water
None of the human body a cell lacks water, adult body 60%–65% is water, 70% water in liver, brain, skin, bones with water 45%, blood water 80%. If men want to stay fit muscles, you have to drink an adequate amount of water because the water in the muscles than fat water 3 times more. Man of medium build drinking 8 glasses of water a day, exercise greater demand for water is even greater for men.