Men and women's essential eight major nutrition

Men and women's essential eight major nutrition
Brief content:Want the health, should supply nutrition more. However, the nutrient included is multifarious in the food, which kind do we need most? Are men like demands for the nutrient of women? The reporter has interviewed our country's famous nutritionist recently, has summarized 8 big nutrient that men and women need most for readers.
Five major nutrition that men can not leave.
According to the investigation, in the men 30-45 years old, 65% of the people's nutrition is out-of-balance. Its reason is except not paying attention to the healthy eating habit, more important, quite a few of men do not know, compared with woman, have unique demands to nutrition oneself.
Zinc: Source of the good fortune of sex. " To man, zinc is a kind of especially too most important nutrient the most. " The nutrition of Dalian learns director, Dalian medical university how to attach to two institute nutrition head of the department Wang XingGuos to tell reporters, in the intaking amount of nutrient learning to be recommended in China nutrition, men should take in 15 milligrams of zinc every day, women are 11.5 milligrams. " This is because zinc is the grand sex hormone synthetic necessities, are bearing the important task of protecting the prostate at the same time. " Wang XingGuo says, daily abroad at present " The apple treatment " To treat chronic prostatitis, because zinc in the apple can improve patient's situation which is short of zinc of chronic prostatitis. If the ability of male sense of taste drops, become greasy, ruddy and liking peeling around the nose, be probably pointing out and lacking zinc. The food with abundant zinc firsts elect shells, such as oyster, clam, oyster, clam,etc., (have and connect the first) There is quite a few content in the red meat, nut.
Lycopene: Man exclusive nutrient. Lycopene is carotenoid one, its anti-oxidant ability is 3.2 times, 100 times of the Vitamin E of carrotene. Research reveals, it has remarkable efficiency in protecting the prostate, raising sperm's quality. The research in recent years verifies, lycopene is not only distributed in the tomato, but also exist in the root of water-melon, persimmon, peach, papaya, mango, grape, citrus, tea, turnip, carrot,etc..
Chromium: Strength source. Wang XingGuo says, chromium is the essential microelement of human body, can impel glucose to turn into the fat. Lack chromium, male muscles will become unable. The demand for chromium is 50 micrograms the human body every day, food such as beer yeast, cheese, egg, liver, peel of the apple, banana, beef, flour, chicken and potato are main sources.
Magnesium: Heart patron saint. In a province of Northeast in Finland, the mortality of male heart disease occupies first place in the world. Studies have suggested, this is opposite to magnesium content in their drinking water and food insufficiently relevantly, and magnesium is that one kind can prevent the important element of cardiovascular vessel pathological change. The magnesium that the adult is suitable for taking in every day is 350 milligrams that it is learnt to recommend over 18 that China is nutritive. If you hope that mend magnesium, you'd better eat more green leaves vegetables such as sunflower seed, pumpkin son, watermelon seed, hickory nut, peanut, buckwheat, beans, three-coloured amaranth, spinach,etc..
Vitamin B1: Supplement physical power. " Men are greater than women too to the requirement of vitamin B1. " Wang XingGuo tells reporters, this is because vitamin B1 participates in the energy supersession in the body, there is more and man's every day's energy consumption than women. In addition, smoking, drink, eat candies more, the person often in tense state, need more vitamins B1. It mainly exists in yeast, rice bran, the whole wheat, oat, peanut, pork, milk and most vegetables, content in the coarse food grain is much more than in flour and rice.
Iron: There is the iron that has blood. It is an important link that women keep in good health to enrich the blood, and enrich the blood and can not mend irons absolutely. The intersection of China and nutrition learn director, Peking University first hospital nutrition portion grandson, nutritionist of director, tell reporters in the Meng: " Learn to propose, it needs 20 milligrams of irons every day to women of the pausimenia to grow up according to China nutrition, need 25-35 milligrams in pregnancy period and nursing period, and men only need 15 milligrams every day. " With abundant iron top in the liver, red meat, coagulated pig's blood used as a food, Auricularia, mustard greens, sesame, beans, kelp, laver, apricot, peach, plum,etc. contain more irons too.
Calcium: Healthy foundation stone of the skeleton. " Calcium element in the human body mainly exists in skeleton and tooth, account for 99% of total amount, other 1% are distributed in liquid and soft tissue among the blood, cell. " Grandson say calcium play important guarantee function to woman's skeleton healthily in the Meng. According to the investigation, the osteoporosis incidence of Shanghai area, men are 20. 1%, women are 48. 1%, men are 24 over 60 among them. 9%, women are 75. 7% . " Therefore, enriching the calcium should become women's nutrition homework of a lifetime. Ordinary women need 800 milligrams of calcium every day, will rise to 1000 milligrams in pregnancy period and nursing period. " Grandson express in the Meng. In the daily food, includes more calcium and have milk, cheese, egg, soyfood, kelp, laver, dried small shrimp, sesame, hawthorn, ocean fishes, vegetables,etc.. While eating these food with abundant calcium, should avoid eating and including phosphate, oxalic acid, protein abundant food too much, so as not to influence the absorption of calcium.
Folic acid: Pregnancy period nutrient. Folic acid is B clan vitamin, draws from the leaf of the spinach initially, so let " Folic acid " . It is the indispensable material of hyperplasia of cell, still can promote the secretion of the milk, women to the pregnant woman or after giving a birth are especially important. Grandson point out, adult women need 400 micrograms of folic acid every day, it is 600 micrograms in pregnancy period in the Meng, nursing period is 500 micrograms. Except pregnant woman, old man and person who get drunk and take, resist, faint from fear medicine, people of contraceptive need supplementary folic acid more than ordinary person too. Folic acid mainly exists in dark green vegetables, such as spinach, broccoli, rape, pakchoi,etc..
Vitamin B6: Prevent gynaopathy. Estrogen and cortical hormone supersession in women's body need vitamin B6, so, take and can prevent gynecological disease in right amount. Some women will present brothers' edema, mean such situations as the joint is pained, vomited in gestational period, can improve by taking vitamin B6 under the guidance of doctor, recommend the intaking amount as 1.9 milligrams for every day. It contributes to the supplement of vitamin B6 too to eat more food of natural, rough finish.
Meal fiber: Intestinal patron saint. Grandson say meal fibrous to have by itself in the Meng " Nutrition " ,Its greatest function can promote the stomach to wriggle, accelerate the endotoxic supersession of body, relieve the constipated issue perplexing a lot of women, mainly exist in food such as whole-wheat bread, potato, fragrant-flowered garlic, celery, apple.
3 kinds of nutrition, there can't be few men and women.
Besides having several kinds of nutrient in the special meaning to men and women separately, the experts point out, there are three kinds of nutrient, it is all very important to men and women ---Seleno of antioxidant, vitamin C and Vitamin E. Selenium can reduce the cancer risks of 40% on the whole, especially have obvious prevention results on male prostate cancer, forming rectal cancer and lung cancer. The intaking amount of its recommendation is 50 micrograms every day. There is selenium in much food, there is a lot of selenium content in Brazilian nut, whole-wheat bread, oat porridge, barley and beans.
Vitamin C can improve human immunity, can also promote the absorption of the iron of organism, inhibit from chromatophorously to secrete the pigment, promote the production of the collagen, for women, have certain whitening the skin, dispelling the spot, crease-resistant efficiency. And for man, the more important thing is to protect cell and liver in vitamin C. If the gingivae often bleeds, probably lack vitamin C. Normal people should supplement 100 milligrams every day, fruits such as orange, lemon, date, kiwi fruit,etc. all contain abundant vitamin C.
Often take the Vitamin E, can lower the morbidity of lung cancer, so the men smoking need more Vitamin E. In addition, it can also reduce cholesterol, prevents the blood platelet from concentrating, prevent cardiovascular disease and amnesia. " The name of the Vitamin E actually calls tocopherol, it is involved in women's fecundity. " Grandson say, the pregnant woman takes the Vitamin E in right amount, can prevent from miscarrying in the Meng. It can also delay cells and wear out effectively, makes people keep the youthful appearance. The Vitamin E mainly exists in food such as wheat plumule, beans, egg, wild cabbage.
The editor recommends:Three habits good for health
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