Whether you are a 20-year-old young man, a confident 30-year-old, or a 40-year-old in need of sustainable development, men are naturally in need of nourishment and have a higher demand for energy than women. Men need to consume a large amount of high-nutrient foods: protein, fat, and carbohydrates, while also paying attention to maintaining the proportion of these nutrients: 55% carbohydrates, 15% protein, and 30% fat. However, it is not necessarily the best to only focus on reducing fat, controlling cholesterol intake, and increasing protein intake.
Energy supplementation for 20-year-olds
Physical characteristics: In the prime period of physical development, the bones have fully formed and become stronger. During this period, men have excellent overall qualities, especially being active, and the heavier mental work also leads to greater energy expenditure.
Nutritional recommendations: The nutritional supply should focus on strengthening the body, both in terms of "quality" and "quantity". Adequate intake of staple foods, rich side dishes, and supplementation of various minerals and vitamins are necessary.
Nutritional supplementation proposal:
Chromium: This essential mineral for maintaining life can reduce cholesterol levels, increase endurance in men, and promote muscle growth and fat reduction in men who enjoy bodybuilding exercises. Recommended daily intake: The average man needs at least 50 milligrams of chromium per day, while men who exercise a lot may need 100-200 milligrams. Ways to supplement: Take chromium-containing multivitamin and mineral supplements, fortified chromium tablets, or consume brewer's yeast.
Vitamin A: Vitamin A strengthens the body and bones, improves immune function, has anti-cancer effects, and is beneficial for protecting vision. Recommended daily intake: The normal intake of vitamin A for a man is 1000 milligrams. Ways to supplement: Half a bowl of steamed carrots can provide 4000 milligrams of vitamin A. Foods rich in vitamin A also include liver, dairy products, fish, tomatoes, apricots, and cantaloupe.
Dietary regulation for "superior" men
Recommended dish: Western-style black pepper beef tenderloin. Beef tenderloin provides a large amount of heat energy and is rich in protein, essential amino acids, and peptides. It has a warm nature and sweet taste, and has the effects of strengthening the spleen and stomach, nourishing qi and blood, and strengthening muscles and bones. It is suitable for people with coronary heart disease.
Dietary regulation plan for male honeymoon period
Recommended dish: Colorful shrimp with diced vegetables. After the fresh shrimp is deep-fried and stir-fried with a seasoning sauce, it becomes crispy and delicious. Paired with corn and carrots, it is refreshing and tasty. Shrimp has a warm nature and sweet taste, and traditional Chinese medicine believes that it can nourish the kidneys, invigorate the appetite, and benefit conditions such as poor appetite, weak spleen and stomach, and soreness in the waist and knees.
Physical characteristics: Men around the age of 40 are at the peak of their careers. However, it is also worth noting that this stage is the period when diseases form, as physiological functions start to decline from their peak, and some organs begin to deteriorate. Many diseases can erupt or manifest during this time. So instead of saying that men at forty are blooming, it is more appropriate to say that men at forty have to face challenges. Years of accumulated fatigue are like a "volcano" ready to erupt at any time. "Chronic fatigue syndrome" is chasing after men at the age of 40, causing a chain reaction of symptoms such as back pain, drowsiness, memory loss, nocturia, loss of appetite, and decreased sexual desire, leading to psychological anxiety. If left unchecked, it can lead to gastric diseases, coronary heart disease, diabetes, hypertension, and prostate enlargement.
Nutritional recommendations: Preventing and treating various chronic diseases becomes the top priority for nutritional supplementation at this stage. The diet should be diverse, with grains as the main component; eat more vegetables, fruits, and potatoes; consume dairy products, legumes, and dairy products regularly; eat an appropriate amount of fish, poultry, eggs, and lean meat, and consume less fatty meat and animal fats; keep the diet light and reduce salt; limit alcohol consumption.
Nutritional supplementation proposal:
Fiber: A diet rich in high-fiber foods can accelerate the removal of intestinal toxins and carcinogens, reduce the incidence of colon cancer (which ranks third among cancers that men are prone to); dietary fiber can control the glycemic index of diabetes patients, lower cholesterol and blood pressure; it can increase intestinal peristalsis, stimulate the growth of beneficial bacteria, treat constipation, and improve gastrointestinal function; it can also promote bile excretion and stabilize the proportion of bile components. Dietary fiber can be divided into insoluble dietary fiber and soluble dietary fiber. Insoluble dietary fiber is mainly found in vegetables and mainly functions to provide a feeling of fullness and delay gastric emptying; soluble dietary fiber is mainly found in foods such as oats, konjac, buckwheat, and fruits. It has strong water absorption capacity, can slow down and reduce the absorption rate and amount of sugar and fat, and can also reduce postprandial blood sugar levels. Recommended daily intake: The ideal daily intake is 18-35 grams, equivalent to about 500 grams of vegetables. Ways to supplement: Foods rich in fiber include whole wheat bread, black rice, strawberries, pears, and various edible stems of vegetables, such as cauliflower and carrots.
Magnesium: Normal magnesium intake can reduce the incidence of heart disease and lower blood pressure. Magnesium can also enhance reproductive ability because it can improve the level of magnesium in semen.
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