Eight major nutrition that can make the man full of vigor

Eight major nutrition that can make the man full of vigor
Water: Omnipotent low priced nutrient
Who says only the woman needs to mend water, the man needs care of water equally. In all nutrient components, perhaps water is the most unattractive, but absolutely the most important. Water can lubricate the joint, regulate the body temperature and and discharge the supersession wastes of the body outside the body rapidly. Have each person by 7- 8 liter water in celestial bodies every need upgrading,in the body 1 week upgrade aboutly by every one to water. As everyone knows, ordinary people need 6- 8 glasses of water at least every day, and to the sports fan, requirement should double at least. Large intensity train, will cause internal moisture quantity will be run off too, even winter train indoors, moisture that run off can also getting serious body temperature raise, nervous system and function of cardiovascular system disorderly through sweat 1 hour. As to the thing that the man with vigorous muscle all over type is even more like this, because the water content of muscles is 7 times that of fat. Lack moisture not only plumpness to influence muscle, will influence the growth of muscles.
Water of since the supplementary all right choice of the daily moisture, the mineral water, fruit, vegetables contain the abundant moisture too. After a lot of man enjoy sport heartily, too can think of, mend water, but there is no purpose. Nutritionist propose supplementing and containing energy sports before and after the movement and enriching the electrolytic sport beverage in order to meet demands of health better.
Meal: Street cleaner of the fibrous intestine
The sports type man should have a healthy stomach too except the appearance of processing health. The sports meeting makes the internal supersession wastes increase, the tired at the same time and pressure will lead to the fact the function of intestines and stomach is disorderly, such as chronic constipation, indigestion. The meal fiber in the food plays a very important role in promoting good digestion and excretion solid waste. Supplement the cellulose in right amount, can make the food in the intestine increase and soften, promote the intestine to wriggle, the speed that thus accelerate defecating, prevent constipation and lower the risk (cancer of colon ranks the third in man's cancer apt to suffer from) of intestinal cancer . In addition, the fiber can also regulate blood glucose to ask for, help to prevent diabetes. Only may reduce and digest absorbing to fat of course, thus reduce the level of cholesterol, triglyceride in the blood, play a role in preventing and curing vascular disease of the brain of hypertension, heart. We can say, the meal fiber does not have right health food, all have very good prevention function on several great chronic diseases that the man feel.
Meal why we are ideal every day intaking amounts fibrous is been for 18-35 gram, but 70% more than person intaking amount and half the. Supplementing the fiber simplest method of meal is to substitute the rice with both refined and coarse grains, substitute the refined white bread with whole-wheat bread. In the natural food, the fibrous content of meal of the konjaku is the highest, it is the deserving fibrous king of meal to be up to 70%; The fibrous content of meal of the beans, Auricularia, potatoes is very abundant too, secondly it is vegetables and fruit.
Magnesium: Nutrient of depression
It is the man that should face the pressure unavoidably, except the pressure of the psychology, another pressure can't be ignored either - -Blood pressure. Studies have suggested, magnesium is normal in intaking amount can lower blood pressure, reduce the morbidity of heart disease. Magnesium is the important nerve transmission material too, it can let muscles be relaxed, the heartbeat is regular. Meanwhile, supplement with sucking calcium food together, there is function of promoting the calcium to absorb. In addition, magnesium can also strengthen reproduction ability, improve the vigor of the sperm in the seminal fluid.
Baked sweet potato, beans, nut. Oat cake, peanut butter, the whole flour, green leaves vegetables and marine product all contain abundant magnesium. You can include from one two oatmeal porridge add defatted milk and get daily the intersection of magnesium and 2/3 of requirement in the one breakfast of banana at once.
Zinc: Indispensable nutrient of male
Zinc is the active composition of human enzyme, can promote the production of grand sex hormone, thus promote the formation of muscles. It can influence muscles to formate that zinc lacks. There is enough zinc that can guarantee the vigorous sexual desire in the human body, sex function and reproduction ability are healthy and normal, it can also cause sperm's quantity to reduce, sperm's deformity to increase and the sex function to fail that long-term zinc lacks, the doctors treat impotence with zinc. Zinc still can accelerate the healing of the human wound, improve immunity of body. In addition zinc synthetic protein and the intersection of core and sour important cofactor. Supplementing zinc can not only promote intelligence development, make people clear-headed and clear-sighted, but also can delay fatigue, cheer up.
Man's actual intaking amount of zinc of every day is often only 2/3 of the giving a recommendation value. It is large to more when lasting zinc in amount of exercise,because of can zincs more than women's loss. The food high in zinc content has marine product, meat, coarse food grain, beans. Milk, egg (the whole egg) , fig, strawberry when. One yuan for 110 grams of thin beef hung down again can offer zinc half of requirement of day.
Chromium: Moulding expert
Chromium can promote the production of muscles, avoid the surplus fat under certain health condition, therefore well have moulding function, well received by callisthenics man. In addition, this kind can also promote the supersession of cholesterol to maintain mineral that the life needs, strengthen the endurance of the body. So, the figure that can often see it in much sport nutritive food increasing skin, reducing the fat.
The requirement to chromium of the men of the hobby in motion is relatively ordinary people 1 time more. The chromium best source is various marine products, such as fishes and shrimps,etc.. The other food that include more chromium are beef, black pepper, brown rice, corn, millet, thick flour, brown sugar, grape juice, edible funguses,etc.. In addition, can get more abundant chromium from beer yeast too, but it is not a very good choice to drink beer and mend chromium to say the sports type man definitive.
B clan vitamin: Envoy of energy
B clan vitamin vitamin B1, BB2, BB6, BB12, folic acid,etc. referred to as, B clan vitamin combustion-supporting pharmaceutical for example in human body, main function helps the material and energy supersession to go on smoothly. It can promote candy and fat to turn into energy for the human body to utilize, promote protein synthesis in order to facilitate muscles increasing at the same time. B clan vitamin can also adjust the endocrine system, safeguards the stability of the nervous system, equilibrate mood. In addition, it contributes to opposing the pressure to supplement vitamin BB1; Vitamin BB6 can prevent skin carcinoma and bladder cancer, can also prevent renal calculus (the morbidity of male kidney stone is twice of women's) ,And there is certain therapeutic function on also insomnia.
But this is a kind of vitamin apt to be scarce. Except that the consumption of motion itself, with the perspiration of sports, B clan vitamin is discharged the body continually. B clan vitamin mainly exists in grain plumule and animal's viscera, egg yolk, the daily meal is difficult to fill, very appropriate supplementary compound vitamin pills if necessary.
Vitamin: Protect the healthy distinguished person
Can be said and protect the many-sided person of the health in vitamin C. Vitamin C can strengthen immunity, reduce the risks of heart disease and apoplexy, help to protect gingivae and tooth, prevent cataract from taking place, accelerate the wound to heal, relieve the asthma, there is certain efficiency on treating sterility. Vitamin C can also stimulate the secretion of the cover quality of renal gland, can oppose the spiritual pressure. The same as B clan vitamin, vitamin C is water soluble vitamin, the sports meeting strengthens the loss amount of vitamin C. In addition, the man of smoking should pay attention to the adding amount to supplement.
Rich in vitamin C in the vegetables fruit, such as the green pepper, green vegetables and citrus, lemon, grapefruit, strawberry, papaya, mango, strange fruit, Hami melon,etc. fruit such as spinach, cauliflower are the food with rich vitamin C. Generally speaking the content of vitamin C in the vegetables should be higher than fruits.
Lycopene: Cell " armored clothing "
The human body was produced a material all the time - -Free radical. Just like have sure protective action to the human body double-edged sword, normal situation free radical, but the production of free radical will increase at double as a large number of movements, it spread all over our whole body, destroy all cells met crazily. Thus it is low to cause fatigue to be difficult with recovery, muscle aching, immunity, it is old and feeble to even accelerate. But free radical has invincible opponent, that is an anti-oxidant material. Contain the anti-oxidant material in a lot of food, can remove internal free radical effectively, protect the integrality of cells, just as put on " armored clothing " for cells ,Thus safeguard the health. Lycopene is the strongest nutrient of known anti-oxidant activity of nature, its anti-oxidant ability to remove free radical is 1000 times, 102 times of the Vitamin E of vitamin C.
The content is the highest in lycopene is in the tomato, water-melon and shaddock. But the red unstable and difficult absorption of the quality of tomato existing naturally, it is the most reliable way at present to take the form of lycopene capsule purified and carry on supplementarily.
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