The health problems differ between men and women. We read so much about nutrition for women, so I think its time, the men had one thing in!
So ... Here are some of my top foods for men.
Pumpkin seeds, Brazil, almonds and walnuts
Nuts are often marginalized and viewed as high-fat foods, with little knowledge of their nutritional value. Some nuts are very high in fat, Brazil nuts are about 70% fat, so would not want to eat too much at once, but only 10%This is really the fat is saturated, so as you can see, the vast majority of "unsaturated", and therefore it is essential or potentially useful for the health of every cell in the body. The term "substantially" in this context, simply means that our bodies do not produce specific fats (especially omega-3 and omega-6 fatty acids), which means that to be the only way to get them through the food we eat is ... essential for life, so therefore essential to the diet! Unsalted roasted nuts and a little fresh and most of the seeds(No. .. not NP * S * T peanut butter - United Kingdom, the readers will know what I mean), and fatty fish like salmon, avocados, vegetable oils and vegetable and olive oils usually contain essential fatty acids - in other words, fats, we need and what made for a good cause in the body. A handful of walnuts have omega-3 fatty acids more than 3 ounces salmon, which can help in the light of recent and ongoing needs of farmed salmon. Not only helps omega-3 fatty acids on the prevention of heart disease,They also help prevent arthritis and depression.
A 25g portion of Brazil (about 10 nuts) would be a perfect snack or addition of fruit or cereal in the morning. It would give you a respectable 170 calories and 17 grams of fat. Approximately 70 grams of fat a day is acceptable, as part of an overall diet, not fat! Brazil is one of more food sources of selenium is a mineral antioxidant that plays an important role in heart health and the CV system, andThyroid. Selenium is also regarded as a potent anticancer agent. It 'is often lacking in diets English, by a decrease in the layers of the soil over the years and has brought a decline in yields. However, all is not lost if you regularly eat a few Brazil ... 25g serving of the above would give you 383 micrograms (ug), well above the UK RNI of 45-75ug, so that even half of that amount would still be useful!
Seeds (especially pumpkin seeds) are much less fat in nuts, pumpkin seedsOnly 45% fat, and again the majority is unsaturated. They are also higher in protein than most nuts and contain zinc too. Nuts are still a good source of protein, almonds provide maximum value and the highest percentage of calcium. Brazil nuts are high on the list again when it comes to magnesium, a mineral essential to men who will work closely with calcium in the bones and muscle function.
As you can see, is the variety that counts and as we know definitelyprovides the "spice" of life, but also the key to the whole range of healthy nutrients we need on a daily basis.
Did you know?
The body of a sperm cell contains 86% monounsaturated fatty acids! So you need healthy fats healthy sperm (as a good dose of selenium!). Foods with more similar profiles of fatty acids, the sperm are olive oil and macadamia nuts, but above all the food to come very close! So guys, maybe this information helps to set,Things a little 'more in the future?
Flaxseed and prostate
Some recent studies have shown men with prostate cancer, a diet low in fat and three tablespoons of flaxseed a day eating little 'more than a month saw their PSA levels drop. They also saw their testosterone and cholesterol down. PSA or prostate specific antigen, is an indicator of tumor growth. Men who had more advanced tumors was rising PSA values further. But researchersspeculate that they had stayed longer on a diet of flaxseed, which would also have seen a benefit.
Flaxseed is rich in fiber, lignans and omega-3 fatty acids, which may contribute to the fight against cancer.
Soy foods
Soy foods are versatile tofu, soy or tamari and fermented products like soy sauce and miso. Not only are they one of the best sources of vegetable protein, soy foods, but also the presence of plant substances as "isoflavones". These have a numberof health benefits for men. Soy protein helps reduce the amount of unhealthy LDL cholesterol in the blood and soy isoflavones are now known to be protective against prostate cancer and heart disease.
Tofu is the best way to enjoy the health benefits of soy. Contrary to popular belief, tofu can actually be edible and even tasty. To get the most out of your tofu, try marinated in soy sauce, lemon juice, olive oil and herbs, then bake, grill or fry while stirring with your choice ofVegetables. If you have never thought of using tofu, try the following recipe is delicious, quick and easy.
Quinoa risotto with asparagus and tofu
Ingredients for 4 people
1 teaspoon olive oil
2 teaspoons garlic, finely chopped / minced
1 cup red onion, diced
1 / 2 cup sun-dried tomatoes, cut into strips
2 cups vegetable broth
2 tablespoons freshly squeezed lemon juice
1 cup quinoa, rinsed
1 tablespoon lemon zest
1 / 2 teaspoon freshly ground black pepper
1 / 2 poundCut the tofu into 1 / 2 inch cubes cut
1 / 2 lb. asparagus, in a 11 / 2 inch cut length
1 / 2 cup roasted cashews
Heat the olive oil over medium heat. Fry the onions and garlic for about 1 minute. Add the tomatoes and cook for a further minute. Add the vegetable broth, lemon juice, grains of quinoa, lemon zest, pepper and tofu. Cover and 15 minutes. Place the asparagus, cover and continue cooking for another 5 minutes. Sprinkle with toastedCashews.
Nutrition:
Per serving (330 g): 435 calories, 24 g protein, 17 g fat (3 g saturated), 48 g carbohydrates, 40 mg cholesterol, 325 mg sodium
Quinoa
Quinoa is a top-energy food, and definitely in my list of "Best Foods for Men", in part because it has the best amino acid profile of all the cereal! This means that it can be considered as a good source of protein, and even better when combined with eggs, poultry or fish. It 'full of vitamins and minerals(Especially B vitamins, calcium and magnesium). It 'also rich in potassium, like bananas and avocados, which help to maintain blood pressure in a healthy range. It 'very low fat and completely cholesterol-free, so shop around for a winner, as the intake of cholesterol affected.
Eggs
Eggs (preferably organic, when possible), are an excellent source of protein (or what we call as having a high biological value), easy to cook, and an ideal way tostart a busy day. A breakfast high in protein such as scrambled eggs on toast integral balances blood sugar levels to achieve an effective and safe is much more than toast and jam. If you are concerned about the cholesterol content of eggs, limit your intake to three a week, otherwise there is no reason for concern. Eggs are rich in choline (vital to keep your mind young!) And the carotenoids lutein and zeaxanthin ... These are important to prevent acts of Qatar, as well asage related macular degeneration lead to blindness both.
The eggs are very easy to cook ... hard boiled, soft-boiled, Takeaway them, climb - just trying to avoid cooking with excessive amounts of butter, cream or oil. Eggs Benedict should be a "treatment from time to time!"
Oysters and other seafood
Oysters are rich in zinc ore - commonly known as the mineral fertility! The oysters are known for their reputation as an aphrodisiac, and I suspect it 'shigh zinc content that this reputation is some scientific basis? The fact is that oysters contain more zinc extraordinarily high - important for sperm production and development of the reproductive organs.
Oysters are, unfortunately, not everyone's taste, there are other foods that may have a similar effect? Well, some of the above (pumpkin seeds and sunflower seeds), but other good dietary sources of zinc are tumors that most other crustaceans, offaland wheat germ oil, just to name a few. I think not, provided they have a reputation as aphrodisiacs true ... Offal or oysters?
Oysters for me I think .... Preferably with a glass of champagne!
Garlic
Garlic is one of the healthiest foods and more profitable / herbs on the planet. Apparently it is one of the oldest cultivated plants from Central Asia. It is often called "anti-aging" as it is an excellent source of antioxidants is discussed. Antioxidantsto stop the cells from the true sense of the word "rust" or aging. We clearly see this process as a wrinkle! Garlic is rich in nutrients like B vitamins, calcium, sulfur and zinc, although in moderate amounts. But what is particularly known for garlic is that it is anti-bacterial benefits of garlic's active ingredient, such as allicin. For this reason garlic is so useful for colds and flu. Garlic supplements should contain the active ingredient (which remains stable after drying), because the property thatof allicin, which helps to maintain a healthy heart and circulation, and it is wonderful antimicrobial activity. Garlic acts as an anticoagulant in the blood, thus reducing the risk of stroke, and may help destroy cancer cells. The best way to eat garlic, ham, coarsely chopped or ground, and a condiment? However, I must say that "garlic breath" is not very interesting! Try chewing raw parsley after eating garlic well sewn. It works to neutralizepungent smell of garlic as chlorophyll a parsley acts as a detergent and neutralizer. The alternative we recommend one capsule of garlic every day.
Avocado
Avocado, I think, I feel a bit 'like butter on the tongue, but they have a nutty flavor? In fact, when Spanish navigators, "Ensign butter" because it serves as a substitute for butter long sea voyages. Avocados contain good amounts of B vitamins, including folic acid, and are one of the few fruits that contain vitamin E. .. aimportant fat-soluble antioxidant. Vitamin E is necessary for the conversion of cholesterol to male sex hormones, and vitamin E deficiency can lead to fertility in both sexes by damage to the reproductive tissues. So everyone out there ... a regular part of the avocado in the diet, with a handful of sunflower seeds and pumpkin seeds (also high in "E") would not go a miss in your quest for optimal health!
Surprising to some, perhaps, but avocados contain twice as much potassium bananasto make and are an excellent source of phytochemicals lutein ... also in green leafy vegetables, and an important nutrient for improving the health of the eyes found. Like olive oil, avocados provide a good, monounsaturated fat, which is crucial for lowering LDL cholesterol. During the test a "AVO" to mature, giving a narrow delicate - a ripe fruit will leave a finger or fingerprint. Eating avocados, carefully cut lengthwise and the price of the stone. Just dig out the meat and enjoy! Try to crush the green fruitwith chopped tomato, lime juice or lemon, a little 'fresh chopped chilli and salt for a great guacamole. Mix cottage cheese makes a super-healthy low-fat dip.
My childhood memory of eating mashed avocados sprinkled with fresh bread and a bit 'of salt - yum!
Apples and Bananas
Apples are rich in powerful antioxidants that many a compound called quercetin. Quercetin is known to be a very effective natural anti-histamine and the workssynergistically with other anti-histamine - Vitamin C This combination of hay fever sufferers find it very useful in the season, "allergy". You can find supplements available, which is often combined with bromelain, a good anti-inflammatory. Apples are also rich in soluble fiber, pectin, and helps to reduce LDL cholesterol. So it must be some truth in the saying "An apple a day keeps the doctor away" to be? The best way is to eat them ripe, raw, and with the shell intact - do not peel the apples, asis made of leather that you will find quercetin!
Bananas (like avocado) contain tons of potassium, magnesium and folic acid. Potassium helps to treat high blood pressure and reduces the risk of stroke. A diet high in fruits and vegetables should be provided with a lot of potassium. Folic acid is responsible for proper cell growth and reducing homocysteine in the blood needed - important in the prevention of heart disease.
Berry Fruit
Purple, dark red and blue berries are not only rich in vitamin C and areAnti-aging, but may also be useful for those suffering from gout. Gout is a painful disease, and is the result of uric acid thrown in the tissues - often the big toe! And 'cause the inflammation and pain and can lead to joint degeneration and osteoarthritis progress. Unfortunately, it is also often associated with kidney problems, and there is an increased risk of kidney stones. Fruits such as blackberries and blueberries, etc. can be known by the presence of antioxidants such as anthocyanins andProanthocyanins - this is what a beautiful rich color. Better yet, are natural anti-inflammatory drugs can relieve the pain of inflammation. Gotta also undergo a diet low in animal protein to be followed to cut alcohol, drink plenty of water and eat plenty of fruits and greens.
Oats
Oats are rich in B vitamins and calcium, as well as both insoluble and soluble fiber. This means that they are not only nutritious, can help keep the bowels freeof toxic substances - and support the elimination of waste too!
The high content of soluble fiber in oats is the reason why they have been shown to reduce LDL cholesterol (the bad) cholesterol when eaten regularly. By placing a bowl of oatmeal in your diet every day, you will do something substantial to protect against heart disease. Another good source of soluble fiber in flax seeds, then add a tablespoon to your bowl of oatmeal in the morning. AllOats are the best to go organic!
Tips and recipes ...
This recipe has been kindly compiled by Paul Clements. Paul's top male triathlete Jersey, Great Britain triathlon team age group since 1999, European champion world age group triathlon in 2000, Island Games gold medalist and 2001 bronze medal for 2003 has just the Commonwealth Games, which qualified in Melbourne in March 2006.
Paul is excited to eat healthily, and says that his food and nutritionsimply fuel for its success!
His advice for a healthy diet is well prepared to keep a supply of vegetables in the fridge and fresh fruit in the bowl of fruit - it's so simple!
This recipe is one of the most popular post-workout recovery meals Paul.
Wild salmon grilled on a bed of mashed sweet potatoes, roasted winter vegetables
For 2 persons:
2 large fresh salmon steaks
French Dijon mustard
Ground black pepper
Two large cakesPotatoes
1 tablespoon extra virgin olive oil
2 parsnips
2 large carrots
1 head fresh broccoli
1 red bell pepper
1 yellow pepper
1 run
1 red onion
2 cloves fresh garlic segments
1 bag of cabbage
Chop, cut the parsnips, carrots, broccoli, peppers, leeks, onion and garlic into small pieces. These can be big or large as you want ... Cut the carrots and parsnips in length is my favorite. Place all parts in a bowl and wire over 1Tablespoons extra virgin olive oil. Cover the bowl and shake to cover the vegetables. Place vegetables on a baking sheet and pop in the oven at 200 ° C for 30-35 minutes. While these cook sweet potatoes cut into small pieces and place in a saucepan.
Cover the salmon steaks with a thin layer of Dijon mustard on both sides and sprinkle 'of black pepper on top. Fill the kettle and go and put your feet up or post-gym shower for 15 minutes. When the vegetableshave 15-20 minutes to go, you open the oven and give them a quick stir. Put the pot to boil.
Now put the steaks on the grill for 15 minutes, about half way through it.
Poor boiling water over the sweet potatoes and cook for 8-10 minutes or until soft. Put your hot plate.
If there is to go about 5 minutes, spray the hell back over the roasted vegetables and pop in the oven.
When the time is up, the fresh waterThe potatoes and mash. Put the mash to form the center of your plate, a bed for salmon. Remove the grilled salmon, and early potatoes. Remove the vegetables and arrange around the roast potatoes and salmon.
Add some 'garnish, if you need, above all, relax and enjoy your healthy meal post exercise winter!
Nutrition:
Per serving: 780 calories, 50 g protein, 32 g fat (5 g saturated), 75 g carbohydrate.
This meal is very richwith nutrients that are rich in selenium (50ug), calcium (300 mg), folic acid (360ug), as well as high in antioxidant vitamins A and C.
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