Men's health can not be separated from these six principles

From ancient times to the present, regardless of traditional concepts, or the actual roles and responsibilities of men, and their inherent physiological advantages over women, women are naturally characterized as “disadvantaged groups” while men are a family. The main productivity is a veritable pillar.

All kinds of pressure on men are great, and health is also unknowingly invaded. Health is caused by many factors, and nutrition is the foundation of health. Therefore, focusing on men's health must start with a reasonable diet and balanced nutrition. With cereals as the mainstay, food is varied, vegetables and fruits are eaten daily, beans and dairy products are often eaten, and fish, eggs, and lean meat are appropriate daily. This is the basic principle of diet that must be followed.

1, food and diverse. Do not eat or eat sweet food, nutrition and reasonable, eat a lot of vegetables and fruits rich in dietary fiber, vitamins and minerals. Fruits are rich in dietary fiber, can promote intestinal peristalsis, prevent constipation and prevent bowel cancer. Fruits contain more pectin. This soluble dietary fiber has a cholesterol-lowering effect and is beneficial to the prevention of atherosclerosis. Cause the harmful substances in the intestinal tract to be excreted. Fruits also contain flavonoids, aromatic substances and other phytochemicals. They have special biological activities and are beneficial to the health of the body.

Animal foods such as chickens, ducks, fish, and meat provide high-quality protein that can enhance the body's immune system. Milk products are rich in calcium and beneficial to bone health. Oysters and other marine products are rich in zinc, which is beneficial to male function and health.

2, light diet low fat and salt. Mainly plant foods. Too much fat can cause obesity and increase the risk of atherosclerosis, colon cancer, prostate cancer, and the like. The diet should be light and too much salt intake can increase the risk of high blood pressure. Remember: fat is not a blessing, thick waist is not demeanor, but it is precisely the performance of the disease. The meal should not be too greasy, not too salty, do not eat too much animal food and fried, smoked, pickled foods.

3, eat nuts. Nuts are rich in nutrients. In addition to being rich in protein and fat, they also contain large amounts of vitamin E, folic acid, magnesium, potassium, copper, monounsaturated and polyunsaturated fatty acids, and more dietary fiber, which are beneficial to health. Eating a small amount of nuts a week may help your heart's health. Get peanuts, walnuts, pine nuts, etc. every day to add value to your health.

4, drinking amount. Excessive drinking often leads to loss of appetite, reduced food intake, lack of multiple nutrients, acute and chronic alcoholism, alcoholic fatty liver, and severe alcoholic cirrhosis. Excessive drinking can also increase the risk of diseases such as high blood pressure and stroke; it can also lead to an increase in accidents and violence, which is harmful to personal health and social stability.

5, enough water. 60 to 65% of the body's body is water, liver, brain, and skin contain 70% water, bone water 45%, and blood 80%. The role of water is lubrication, joint lubricants, saliva, gastrointestinal mucus secreted by the digestive tract, mucus in the respiratory airway, and urogenital mucus production are all inseparable from water. Drink time should be assigned at any time of the day, the principle is a small number of times, about 200 ml each time.

6, every day sports. Exercise not only helps maintain a healthy weight, increases male charisma, but also reduces the risk of chronic diseases such as high blood pressure, stroke, coronary heart disease, type 2 diabetes, colon cancer, breast cancer, and osteoporosis; Helps to adjust psychological balance, effectively eliminate stress, relieve symptoms of depression and anxiety, and improve sleep. It is recommended to walk at least 6,000 steps per day.

Author: Ma Guansheng, Ph.D., Professor of Nutrition and Food Hygiene, Ph.D. Supervisor at Peking University School of Public Health, Chief Science Communication Expert of China Association for Science and Technology, engaged in nutrition and health research for 27 years. He is currently a member of the National Food and Nutrition Advisory Committee, a women and children expert from the State Council Women and Children Working Committee, a committee member of the National Committee of Compulsory Education Student Nutrition Improvement, an expert group leader of the Children's Nutrition Improvement Pilot Project in the Impoverished Region, and a vice chairman of the China Nutrition Society. In 2013, the 6th China Health Annual General Review Health Communication Trend Figure was awarded the “Science Communication People of the Year” award by the first science communication person awards ceremony in 2012, and the “People’s Daily Health Times 2012 Top Ten People of the Year Award”. The first prize for nutrition science work in the Chinese Nutrition Society from 2008 to 2010.

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