Men have always been the backbone of the family, if the body is not good, from time to time feel fatigue, that has a great impact on work and life. Men fatigue how to do? The key is to make up.
1. focus on zinc
Trace elements in zinc is the body’s whole body enzyme active ingredients, it is not only suitable for the growth of vital factors, but also the body’s immune system has a very effective adjustment effect. However, many male friends ignore zinc. According to the survey, less than 1/3 of men with zinc standard. zinc, which can be obtained from seafood, lean meat, coarse grains and legumes.
2. Iron supplementation can relax
Less than 1% of men are iron deficient; most men do not have to worry about the amount of iron in their food; men are less able to withstand iron overload; iron supplementation in men may mask the signs of iron deficiency due to internal bleeding.
3. the right approach to protein
The vast majority of male friends think that they need to supplement protein foods if they want to make their muscles more developed. In fact, it is not, usually normal male friends do not need additional protein supplements. Some moderate amounts of meat, poultry, fish, and legumes, and even low-fat dairy products are good for muscle growth.
4. Increase antioxidant intake
Antioxidants, especially vitamin E, help fight heart disease and strokes as they prevent cholesterol clogging by stopping free radicals from damaging blood vessel walls. Coarse grains and nuts, as well as vegetable oils, almost always contain vitamin E. In order to get more than the daily ration, it is necessary to supplement. Other antioxidant benefits can be obtained by eating fruits and vegetables.
5. Calcium is a natural stress reliever
People who are deficient in calcium are always exhausted from running around, highly stressed, and unable to get relief from the fatigue generated by work. In the intake of milk and yogurt and other calcium-rich food at the same time, do not forget to supplement magnesium, “supplement calcium without magnesium, eat after regret!” Fresh wheat germ, buckwheat, walnuts, almonds, red wine, bananas, nori, unprocessed honey and soybeans and other foods rich in magnesium.
6. increase the fish rich in omega-3 fatty acids
Such as mackerel, salmon, silver and white fish, mackerel and herring. You can also eat sunflower seeds, pumpkin seeds and sesame seeds which contain essential fatty acids and fiber, such as mixing salad with olive oil or sunflower seed oil.
7. eat more alkaline food
The diet should not lack alkaline food, such as fresh vegetables (purple kale, cauliflower, celery, greens, turnip tassels, cabbage) and fruits, algae, milk, etc. can neutralize the body’s “fatigue factor” – lactic acid, to relieve fatigue.