A complete guide to diet for men in their 20s, 30s, and 40s

Whether you are a 20-year-old who is just starting out, a 30-year-old who feels good about yourself, or a 40-year-old who needs sustainable development, men are born to be nourished and have a higher energy demand than women. Men need to take in a lot of high-nutrient foods: protein, fat and sugar, and pay attention to maintaining the ratio of these nutrients: 55% sugar, 15% protein, and 30% fat. However, it is not the best to just pay attention to reducing fat, controlling cholesterol intake and increasing protein intake.

20 years old Energy replenishment

Physical characteristics: This is the golden stage of physical development. The bones have been fully formed and are getting stronger and stronger. Men in this period have excellent qualities in all aspects, especially being active. At the same time, heavy mental work consumes more energy substances in the body.

Nutritional supply recommendations: Nutritional supply is mainly for strengthening the body, and both "quality" and "quantity" should be guaranteed. Eat sufficient staple food, rich side dishes, and supplement a variety of minerals and vitamins.

Nutritional supplement proposal:

Chromium: This mineral, which is essential for maintaining life, can reduce cholesterol levels, increase men's endurance, and help men who love bodybuilding grow muscles and reduce fat. Required intake: Ordinary men need at least 50 mg of chromium per day, while men who like sports need 100 to 200 mg. Supplementation: Take multivitamin minerals containing chromium, fortified chromium tablets, or brewing yeast.

Vitamin A: Vitamin A strengthens bones, improves immunity and fights cancer, and is also good for protecting eyesight. Required intake: A normal daily intake of vitamin A for a man is 1,000 mg. Ways to supplement: Half a bowl of steamed carrots can contain 4,000 mg of vitamin A. Other foods rich in vitamin A include liver, dairy products, fish, tomatoes, apricots and melons.

Braised pork knuckle: The biggest feature of pork knuckle is that it contains animal collagen, which can replenish more energy. It is cool in nature and tastes sweet and salty, so it is not irritating to eat. The pork knuckle is red, moist and soft. After thickening, the pork knuckle presents a bright color, which is enough to tempt people's appetite.

Treating Sub-Health at the Age of 30

Physical characteristics: The physical condition is basically fixed, and whether or not the health peak period has passed varies from person to person. A 30-year-old man is at the age when everything tastes delicious. Today, he eats "Chongqing hot pot", tomorrow he eats "boiled fish", and the day after tomorrow he eats "spicy crab". He often drinks draft beer until midnight. In short, no matter whether it is spicy, sour, or numb, and whether it suits him or not, he will put it all into his stomach. As the saying goes, "When you are young, you look for diseases, and when you are old, diseases look for you."

Nutritional supply suggestions: Good eating habits and healthy living habits should be used to ensure good health. According to the dietary structure standards of Chinese residents, it is recommended that men aged 30 should try their best to achieve food diversity; a good combination of coarse and fine foods; a reasonable three meals a day; a proper amount of hunger and fullness; a moderate amount of fat; a moderate amount of salt; a small amount of sweets; and moderate drinking.

Nutritional supplement proposal:

Vitamin B6: This essential nutrient for the human body has a good effect on enhancing immunity and can also prevent skin cancer and bladder cancer. Vitamin B6 protects the kidneys from stones and has a therapeutic effect on insomnia. Required intake: Only 2 mg of vitamin B6 is needed per day, which is about the content of 2 large bananas. Men who exercise regularly consume more vitamin B6 and should supplement a few more milligrams, but the maximum daily intake should not exceed 50 mg. Supplementation: 2 large bananas a day are enough. Other foods rich in vitamin B6 include chicken, fish, animal liver, potatoes, avocados and sunflower seeds.

Vitamin E (VITAMINE): The most powerful weapon for preventing diseases and improving immunity. It can lower cholesterol, prevent platelets from gathering in arteries, remove impurities in the body, and prevent cataracts. Required intake: 10 mg per day. Supplementation: Foods rich in vitamin E include almonds, peanuts, and pecans. In order to get enough vitamin E, you can take vitamin E tablets at the same time.

Colorful shrimps: After the fresh shrimps are fried, they are cooked and thickened. At this time, the shrimps are crisp and crisp, and paired with corn and carrots, they are fresh and delicious. Shrimp meat is warm in nature and sweet in taste. Chinese medicine believes that it has the effects of nourishing the kidneys and strengthening yang, and stimulating appetite. It is very beneficial for symptoms such as loss of appetite, weak spleen and stomach, and sore waist and knees.

The 40-year-old put out the accumulated "volcano"

Physical characteristics: Men around 40 are at the peak of their careers. But it is also worth noting that this stage is also the formation period of diseases, because physiological functions begin to decline from the peak, some organs begin to decline, and many diseases break out or appear at this time. So rather than saying that men are in their prime at 41, it is better to say that men are at 41. Years of accumulated labor are like a "volcano" that can erupt at any time. "Chronic fatigue syndrome" is following 40-year-old men. The chain reaction of many symptoms such as back pain, drowsiness, memory loss, increased nocturia, loss of appetite, loss of libido, etc. causes psychological anxiety. If it continues to develop, stomach problems, coronary heart disease, diabetes, high blood pressure, and prostate hypertrophy will be related to you.

Nutritional supplement proposal:

Fiber: A diet rich in high fiber can accelerate the removal of intestinal toxins and carcinogens, and reduce the incidence of colon cancer (colon cancer ranks third among the most common cancers in men); dietary fiber can control the sugar index of diabetics, lower blood lipids and blood pressure; it can increase intestinal motility, stimulate the growth of beneficial bacteria, treat constipation, and improve gastrointestinal function; it can also dredge bile excretion and stabilize the proportion of bile components. Dietary fiber is divided into two categories: insoluble dietary fiber and soluble dietary fiber. Insoluble dietary fiber is mainly found in vegetables. Its main function is to make people feel full and delay gastric emptying time. Soluble dietary fiber is mainly found in foods such as oats, konjac, buckwheat, and fruits. It has strong water absorption and can delay and reduce the absorption speed and amount of sugar and fat, and can also reduce postprandial blood sugar. Required intake: The ideal daily intake is 18 to 35 grams, which is equivalent to about 500 grams of vegetables. Supplementation: Foods rich in fiber include whole wheat bread, black rice, strawberries, pears, and various vegetables with edible stems, such as broccoli and carrots.

Magnesium: Normal intake of magnesium can reduce the incidence of heart disease and lower blood pressure. Magnesium can also enhance reproductive ability because it can increase the motility of sperm in semen. Required intake: A breakfast including two bowls of oatmeal porridge with skim milk and a banana can provide 2/3 of the daily magnesium requirement. Supplementation: Baked sweet potatoes, beans, nuts, oatmeal, peanut butter, green leafy vegetables and seafood are rich in magnesium.

Western-style black pepper beef tenderloin: Beef tenderloin can provide a lot of heat energy, rich in protein, essential amino acids, and peptides. It is warm in nature and sweet in taste. It has the effects of strengthening the spleen and stomach, replenishing qi and blood, and strengthening muscles and bones. It is suitable for people with coronary heart disease.