Men drink plenty of water for health

Water: the Almighty cheap nutrients

Who says only the female talent needs water, man needs water care.

In all of the nutrients, water is perhaps the most obscure, but definitely the most important. Water can lubricate joints, regulation of body temperature and metabolism of the body waste excreted rapidly. Per person per day has 7 ~ 8 liters of water need to be updated, the body of water is around 1 week.

We all know, ordinary people every day at least 6-8 glasses of water, and for sports enthusiasts, the requirement of at least doubled.

High intensity training will certainly cause body moisture volume loss of too, even if the winter indoor training, 1 hour moisture loss through sweating or to hyperthermia, nervous system and cardiovascular system dysfunction. With a strong build muscle of the male, because the water content of the muscles is 7 times more fat. Lack of water not only affects the muscles of the plumpness, also affects the muscle growth.

Daily moisture replenishment can choose from water, mineral water, fruit and vegetables are rich in water.

Many men enjoy the finished movement of dripping, also think of water, but has no purpose. Sports nutrition experts recommend supplement contains before and after exercise and energy rich electrolyte sports drinks to better meet the needs of the body.

Meals: fiber tract scavenger

In addition to moving the male has a healthy appearance, but also to have a healthy bowel.

Games to increase metabolic waste production, and at the same time, fatigue and pressure can cause gastrointestinal dysfunction, chronic constipation, dyspepsia. Food of dietary fiber on the promotion of good digestion and excretion of solid waste has a decisive role.

Just the right amount of supplementary cellulose makes the food grows in the intestines become soft, promote intestinal peristalsis, thus speeding up the defecation speed to prevent constipation and reduce the risk of colon cancer (colorectal cancer in men are predisposed to # 3).

Additionally, the fiber cable also regulates blood sugar helps prevent diabetes.

Only reduces digestive process on the absorption of fat, thereby reducing blood cholesterol and triglyceride levels, up to the control of hypertension and cerebrovascular disease.

It can be said that the dietary fibre is not so of health food products, for men's perception of several chronic diseases have good preventive role.

Our daily ideal dietary fiber intake is 18 ~ 35 grams, more than 70% of human intake not and half.

Additional dietary fiber is the simplest way is to replace the white rice, cereals to wholemeal bread instead of refined white bread. Natural food, dietary fiber content of elephant is the highest, up to 70% is the King of dietary fiber; legumes, fungus, potato of dietary fiber content is also very rich, followed by vegetables and fruit.

Magnesium: decompression nutrients

Men cannot avoid stressful, apart from the psychological pressure, another pressure also be ignored-blood pressure.

Research has shown that normal magnesium intake can reduce blood pressure, reduce the risk of heart disease. Magnesium is also an important nerve conduction material, it allows the muscles relax, the heart beat regularly. At the same time, and calcium-containing foods with added calcium absorption, promotion. In addition, magnesium can also enhance reproductive capacity, improve semen sperm vitality.

Roasted sweet potato, beans, nuts.

Oat bread, peanut butter, wholemeal, green leafy vegetables and seafood are rich in magnesium. You can choose from a meal including two bowls of porridge with skim milk and a banana for breakfast in the daily magnesium requirement of 2/3.

Essential nutrients zinc: male

Zinc is a human enzyme activity can contribute to the generation of male hormones to promote muscle synthesis.

Zinc deficiency can affect muscle synthesis. The human body have enough zinc in order to ensure strong libido, sexual function and fertility health healthy, long-term zinc deficiency can also cause reduced sperm count and sperm abnormalities increase and sexual dysfunction, doctors have used zinc to impotence. Zinc also speeds wound healing of the body, improve body immunity.

In addition, zinc is the synthesis of proteins and nucleic acids important cofactor.

Add zinc can not only promote intellectual development, so that people can retard ercongmuming and fatigue, take heart.

The actual male daily zinc intakes often only the recommended values of 2/3.

If the amount of exercise much more zinc deficiency, because male sweat can than women lose more of zinc. Zinc-containing foods with seafood, meat, roughage, beans. Milk, eggs (total eggs), figs, strawberries, etc. A 110 grams heavy vertical thin beef provides half the daily requirement of zinc.

Chromium: plastic master

Chromium in certain physical conditions can promote muscle formation, avoidance of excess fat, and therefore has good plastic effect, by Bodybuilding male.

In addition, it is necessary to sustain life minerals can also promote cholesterol metabolism, increase physical endurance. Therefore, in a lot of muscle and lose fat class of sports nutrition food often can see it.

Sporting male on a common requirement of chromium to 1 x.

Chrome's best sources is the variety of fish and other marine products, for example. Other chromium more food, beef, black pepper, brown rice, corn, millet, thick flour, brown sugar, grape juice, comestible, etc. In addition, from beer yeast can be relatively abundant chrome, but chromium on beer cool man, no movement is a good choice.

B vitamins: the energy of angels

B vitamins are vitamin B1 B2, B6, B12, folic acid, and collectively, b vitamins in the body like accelerant, main role is to help the matter and energy metabolism proceed smoothly.

It can promote the sugar and fats into energy for human use, while at the same time promoting protein synthesis to muscle growth.

B vitamins can also adjust the endocrine system, maintaining the stability of the nervous system, balance the emotions.

In addition, vitamin BB1 helps combat stress; vitamin BB6 prevents skin cancer and bladder cancer, can alsoTo prevent kidney stones (calculi incidence in men than women twice), but also for insomnia also has certain treatment.

However this is also a lack of vitamin class easily.

In addition to the consumption of sport itself, along with the movement of perspiration, the b vitamins are continuously passed out. B vitamins found chiefly in cereal germ and animal offal, egg yolk, daily diet is not easy to make, if necessary, appropriate supplementary multivitamin tablets.

Vitamins: protection of the health of the hero

Vitamin C can be said that the protection of human health is versatile.

Vitamin C enhances immunity, reduce the risk of heart disease and stroke, is conducive to the protection of the gums and teeth, preventing cataract, accelerated wound healing, alleviate asthma treatment of infertility, but also have a certain effect.

Vitamin C also stimulate the secretion of adrenal cortex, can fight stress.

As with b vitamins, vitamin C is a water-soluble vitamin, games and increase the amount of vitamin C losses. In addition, smoking men should be aware of the amount to add.

Vegetables and fruits rich in vitamin C, such as pepper, spinach, broccoli, green vegetables and citrus, lemons, grapefruit, strawberry, papaya, mango, Kiwi fruit, melons and other fruits are high in vitamin C food.

Generally vegetables vitamin C content than fruit.

Lycopene: cell "bullet-proof vest"

Human .again produces a substance-free radicals.

Free radical is like a double-edged sword, normally on the human body is a protective effect, but when a large number of sports at the free radicals generated would be multiplied, it spread throughout our body, for all cells are crazy.

Thus causing fatigue is difficult to recover, muscle pain, low immunity, even accelerated aging.

However there is also a free radical fighter, that is the antioxidant substances. Many foods contain antioxidants that can effectively clear the body of free radicals, the integrity of the protection of cells, like to cells put on "bullet-proof vest", thereby safeguarding human health.

Lycopene is nature known antioxidant activity of antioxidant nutrients, their, free radical scavenging capacity is 1000 times of vitamin C, vitamin e 102 times.

Lycopene in tomatoes, watermelon and grapefruit in content.

However, the nature of tomato red cable nature unstable and difficult to absorb, using purification of lycopene supplement in form of capsules is currently the most reliable way.

(Practice editing: Zhu Mei)