Nine Foods for Men's Successful Health
In real life, it is necessary for everyone to seriously consider how to maintain good health. For male friends, adopting the correct health methods can make their bodies stronger. Therefore, this article will introduce nine foods that can help men become healthier.
1. Quinoa
Suggestion: Eat 2-3 times a week, 114 grams contains 318 calories.
You may not be familiar with this grain that grows in the Andes, but it is very important. Quinoa has a mild and subtle fragrance, which makes those who complain that whole grains have no taste fall in love with it. Most importantly, quinoa has more protein than any other grain, making it the "king of grain protein." Christopher Moore, a nutrition professor at Louisiana State University, also added, "Quinoa is also rich in fiber and vitamin B."
2. Black Beans
Suggestion: Eat twice a week, 225 grams contains 227 calories.
Although black beans are small in size, they can make you feel energetic and not hungry for a longer period of time compared to other foods. There are two reasons: first, black beans are rich in fiber, which can effectively fill your stomach and create a feeling of fullness; second, black beans contain a complex carbohydrate structure that can provide you with energy throughout the day. Like meat, black beans also contain a large amount of protein, but without the saturated fat commonly found in meat. Jennifer Bathgate, a nutritionist in Chicago, explains, "Nutritionists acknowledge that various bean products contain more protein." So why do experts favor black beans so much? The answer is simple: black beans contain more fiber compared to other beans.
3. Green Tea
Suggestion: Drink 1-3 cups of green tea a day, each cup contains 2 calories.
From fighting cancer to losing weight to slowing down dementia, green tea can almost help with every major disease. Professor Moore said that whether it is hot or cold, adding a little green tea to your body is harmless. If you don't like using tea bags, try liquid green tea extract, just pour a little into water, wow! Instant green tea is ready.
4. Eggs
Suggestion: Eat 3-7 eggs a week, each egg contains about 74 calories.
Nutritionist Elizabeth Ward says that people should eat one egg a day. Eggs are rich in essential amino acids for muscle growth and complex vitamins that improve memory, such as choline. Eggs are one of the richest and most reliable sources of choline. Ward said, "Eggs contain almost all the nutrients needed for muscle growth."
5. Milk and Other Dairy Products
Suggestion: Drink milk or eat dairy products three times a day, 225 grams of milk contains 118 calories.
You may already know the importance of milk and other dairy products for health, but you may not know that not consuming dairy products can make your body "angry". Mike Zemmel, director of the Nutrition Society at Tennessee State University, explains that if you don't consume dairy products, the body will release a hormone that keeps protein in the body while retaining fat. Considering the calories in milk, you may want to drink it cup by cup, instead of "gulping" it by the gallon. Zemmel said, "The ingredients in dairy products can accelerate the operation of the fat-burning system in the body and reduce fat accumulation." Although there are many protein substitutes for dairy products on the market, milk is always the most beneficial source of nutrition.
6. Water
Suggestion: Drink 8 cups of water a day, each cup contains 225 grams.
You may already know that you should drink more water.
Drinking more water can help eliminate toxins from the body, regulate body temperature, relieve joints, prevent kidney stones, and transport nutrients from food to various organs. Dr. Marietta Emaghiro, a nutritionist, said, "Without water, even the most nutritious food is useless." Drinking water has many benefits for the body, and it can also have some effects on weight loss. Drinking 1-2 cups of water about half an hour before meals can greatly reduce your hunger. Drinking so much water every day may seem a bit addictive. You can try different variations, such as drinking unsweetened lemon water every day or adding calorie-free flavorings to your water cup while at work.
7. Sweet Potatoes
Suggestion: Eat once a week, 100 units per serving.
120 grams of sweet potatoes can meet our daily needs for beta-carotene, and they are also rich in iron, vitamin C, and E. These elements can help the body resist various types of cell damage, especially for athletes who train in extreme environments (high altitude, cold, heat, and pollution). Jim Muller, a sports nutritionist, said that sweet potatoes are the best food for muscle recovery after high-intensity training. When cooking sweet potatoes, it's not just about baking, steaming, or adding sauce. You can try cold mixing, adding some chili peppers, or making salads. You can also slice sweet potatoes and put them in hamburgers or sandwiches, or bake them in the oven to make fries, which is also a great idea.
8. Turkey Breast
Suggestion: Eat turkey breast 3 times a week, 85 grams per serving, contains 72 calories.
