Dietary diversity, hair loss prevention and daily functional recipes for middle-aged men

168. Why is a diverse diet important for the health of middle-aged men? (1) Protein and fat: Protein is the basic building block of cells and tissues. Half of the protein in the human body (the body contains nearly 17 kg of protein) is renewed every 80 days. Therefore, the human body has a constant need for protein from food. The richest sources of protein are eggs, milk, soy products, and animal products. Fat is the food with the highest energy content and can provide the body with many irreplaceable substances. Therefore, even if one is overweight, one should not completely give up eating fat. In this case, it is better to eat plant fat. Each person should not consume more than 80-100 grams of fat per day. (2) Carbohydrates: Their main function is to provide energy to the body. Carbohydrates account for 50%-60% of the energy required by the body. It is generally believed that mental workers need 400-500 grams of carbohydrates per day, the elderly need 300-400 grams, and heavy physical laborers and athletes need 800-900 grams. Middle-aged men only need 30-40 grams of carbohydrates per day. (3) Vitamins: Vitamin A ensures normal vision, height, and the health of skin and mucous membranes. Vitamin A is found in cod liver oil, dairy products, meat, carrots, tomatoes, onions, and peppers. B vitamins can improve work efficiency and appetite, and enhance the body's immunity. Various B vitamins are found in yeast, rice bran, peas, kidney beans, walnuts, peanuts, and egg yolks. The body requires a relatively large amount of vitamin C. If the body lacks vitamin C, capillaries become thin and brittle, hindering antibody production and reducing the body's ability to fight viral infections. Wild roses, onions, cabbage, garlic, tomatoes, lemons, red peppers, and citrus fruits are richest in vitamin C. (4) Antioxidant enzymes: Animal and plant foods are the main sources of antioxidant enzymes, which regulate cellular oxidation processes. These substances play a vital role in preventing various forms of aging and hardening. Antioxidant enzymes primarily refer to foods containing vitamin E, but also include vitamins A and C. The young shoots of grass plants, green vegetables, and vegetable oils contain the most vitamin E. Every 100 grams of wheat sprouts (that is, sprouted wheat) contains 25 mg of vitamin E, and adults need 20-30 mg of vitamin E per day. (5) Water: Water is the best solvent. All food that enters our body must be dissolved in water before it can be converted into blood. A person needs 2000-3000 ml of water per day. This is because water can remove toxins and excess organic salts from the body, thereby reducing the risk of kidney and bladder stones. (6) Salt: According to statistics, the average white American consumes nearly 10 grams of salt per day, and only about 10% of them suffer from hypertension. However, the average resident of northern Japan consumes 26 grams of salt per day, and the rate of hypertension is as high as 40%. Therefore, the Chinese health organization stipulates that the daily salt intake per person should be 6 grams.

What is the "rounding up" principle in the diet of middle-aged men? The "rounding up" principle for middle-aged men's diet involves "rounding down" by eliminating excessive fat, cholesterol, salt, and alcohol; and "rounding up" by appropriately supplementing with plant-based protein, foods rich in beta-carotene, vitamin C, vitamin E, calcium, and fiber. This principle accurately summarizes the dietary characteristics of middle-aged men during this period.

How to ensure dietary health for middle-aged mental workers? The work characteristics of middle-aged mental workers determine their unique dietary characteristics. (1) Ensure a reasonable intake of staple foods: The brain mainly consumes glucose, and the main source of glucose is staple foods such as rice and noodles. Therefore, the daily diet should ensure sufficient intake of staple foods. (2) Ensure protein intake and control high-fat intake: Protein is one of the main components of brain cell structure. Mental workers have vigorous brain cell metabolism and consume more protein, so they should consume more protein. Mental workers have less physical exertion, so they should limit the intake of high-fat foods to prevent the body from developing "three highs" (high blood pressure, high blood sugar, and high cholesterol). Specifically, they should consume more milk, chicken, fish, beef and seafood. They should eat less roast duck, pork and ham sausage, and increase the intake of plant proteins such as tofu and soy milk. (3) Eat more vitamins: Generally speaking, vitamins B₁, B₂, A and C all have the functions of calming the nerves, improving intelligence, regulating nerves and improving intelligence. For example, vitamin B₁ can enhance the function of the brain and nerve cells. Therefore, people engaged in mental work should eat more foods rich in nutrients, such as fish, milk, eggs, lean meat, soybeans, watermelon, apples, cornmeal, carrots, tomatoes, bananas, and citrus fruits. (4) Supplement with lecithin appropriately: Lecithin has the function of strengthening the brain and is mainly obtained from animal brains, livers, eggs, and soybeans. Mental workers often eat some animal brains and livers that suit their taste, which not only have the effect of nourishing the brain, but also have the effect of restoring physical strength, replenishing energy, and relieving fatigue.

What causes hair loss in middle-aged men? Besides psychological and medication-related factors, nutrition is another crucial cause of hair loss in middle-aged men. Reduced nutrient intake can slow hair growth. So, what specific nutrients can cause hair loss? Protein is essential for hair growth; a lack of protein can inhibit hair growth. Low-fat or fat-free diets can cause baldness, while excessive fat intake can lead to over-enlargement and hyperfunction of the sebaceous glands, affecting hair growth. Vitamin A deficiency can cause hair loss; deficiencies in B vitamins and pantothenic acid can cause dry and dull hair; zinc and iron deficiencies can cause hair loss; and copper deficiency can reduce hair pigmentation.

What foods can middle-aged men supplement to promote hair growth? (1) Supplement iron: Foods rich in iron include soybeans, black beans, eggs, ribbonfish, shrimp, peanuts, spinach, carp, bananas, carrots, and potatoes. (2) Supplement plant protein: Eat more soybeans, black sesame seeds, and corn. (3) Eat alkaline fruits and vegetables: Eat more fresh vegetables and fruits containing alkaline substances. (4) Supplement iodine: The luster of hair is related to the function of the thyroid gland. Supplementing iodine can enhance the secretory function of the thyroid gland. Eat more kelp, seaweed, and oysters. (5) Supplement vitamin E: Vitamin E can resist hair aging, promote cell division, and promote hair growth. Eat more fresh lettuce, cabbage, and black sesame seeds.

What are some recipes for promoting hair growth and health in middle-aged men? (1) Peanut skin and red date soup: Soak 100 grams of peanuts in warm water, then put the peanut skins and 10 red dates into a pot, use the water used to soak the peanuts, simmer over low heat for about half an hour, and add an appropriate amount of brown sugar. Drink the soup and eat the dates 3 times a day. This recipe has the effect of nourishing blood and is suitable for promoting hair growth and darkening hair in people with weak constitutions. (2) Polygonum multiflorum, black sesame, and red date hair growth soup: 25 grams of Polygonum multiflorum, 25 grams of Cuscuta chinensis, 5 red dates (peeled), 2 teaspoons of black sesame powder, 1 teaspoon of black bean powder. Add an appropriate amount of water to the above ingredients and simmer to make 1000 ml of soup. After the soup cools down, add a little honey and it is ready to drink. Take it once in the morning and once in the evening. 12 days is one course of treatment, and take it for 3 consecutive courses. This recipe has the effect of daily hair care and hair growth for men with excessive stress and women with menopausal hair loss, and can make hair black and shiny. (3) Black Bean Soup for Hair Growth: 30g sesame seeds, 30g black beans, 12g goji berries, 20g white sugar. Boil the above ingredients in water for about half an hour, then eat the soup and solids together. Take once a day for 60 days. This product can nourish and promote hair growth, and is especially effective for those with insomnia and excessive dreaming. (4) Sugar-coated Walnuts: 1000g walnuts, soaked in cold water for 3 days, then remove the skin tips. Put an appropriate amount of white sugar in a pot, melt it, pour it into the walnuts and stir well. It can be eaten after cooling. Take 10 walnuts once in the morning and once in the evening.

Why is it said that eating bitter melon can prevent heatstroke? Bitter melon is a representative of bitter vegetables, with a very bitter taste, but it is rich in B vitamins and vitamin C, making it one of the vegetables that can relieve summer heat and reduce internal heat. Middle-aged men are prone to prickly heat in the hot summer and often experience heatstroke symptoms such as yellow urine, dry mouth and throat, and dizziness. Eating more bitter melon can effectively reduce the occurrence of heatstroke. Traditional ways to eat it include stewed bitter melon, bitter melon stewed with pork ribs, stuffed bitter melon, and stir-fried bitter melon with fermented black beans. In summer, it is also good to slice it thinly and eat it as a cold dish.

Why is lotus root considered an anti-aging vegetable? Vegetables and fruits play a vital role in the human anti-aging process. The Tianjin Institute of Environmental Medicine compared the antioxidant activity of 66 common vegetables and fruits in China, finding that lotus root is one of the vegetables with the strongest anti-aging properties. Lotus root has a crisp and tender texture and is rich in nutrients. Besides containing a large amount of carbohydrates, it is also rich in protein, various vitamins, and minerals. Modern nutritional studies have confirmed that every 100 grams of lotus root contains 44 mg of vitamin C, 0.73 mg of vitamin E, 243 mg of potassium, 39 mg of calcium, and various trace elements. Traditional dietary therapy believes that lotus root can be eaten as a fruit or used in cooking, suitable for both raw and cooked consumption. Whether raw or cooked, lotus root has excellent medicinal value. Raw lotus root is sweet and cold in nature, with effects such as promoting body fluid production, cooling the blood, clearing heat, stimulating appetite, quenching thirst, and detoxifying alcohol. Cooked lotus root is sweet and warm in nature, with effects such as strengthening the spleen and stomach, nourishing the heart and blood, promoting tissue regeneration, and stopping diarrhea. Raw lotus root can be prepared in several ways: Wash and peel it, slice it thinly, and season with white vinegar and sugar for a crisp, sweet, and sour flavor. Cooked lotus root can be prepared in even more ways: Wash and peel the lotus root, stuff the holes with glutinous rice, steam until cooked, slice into thick pieces, and sprinkle with sugar and a little osmanthus flowers for Osmanthus Glutinous Rice Lotus Root, a specialty snack from the Jiangnan region. Another way to prepare it is to shred lotus root, green and red peppers, soaked wood ear mushrooms, and lean meat, add scallions, ginger, garlic, and seasonings, and stir-fry over high heat for a colorful, fragrant, delicious, and nutritious dish – Five-Color Lotus Root Shreds. When eating lotus root, people often remove the nodes. However, lotus root nodes are an excellent hemostatic agent. They are sweet, astringent, and neutral in nature, containing abundant tannins and asparagine, and are specifically used to treat various types of bleeding, such as hematemesis, hemoptysis, hematuria, hematochezia, and uterine bleeding. In folk medicine, 6-7 lotus root nodes are crushed, mixed with an appropriate amount of brown sugar, and decocted for hemostasis, with excellent results.

What foods can middle-aged men eat to relieve hangovers? Here are some dietary remedies for relieving hangovers in middle-aged men: (1) Vinegar: Vinegar mixed with alcohol can produce ethyl acetate and water, thus reducing the damage of alcohol to the body. Middle-aged men who are drunk can drink some vinegar immediately, or add an appropriate amount of brown sugar to vinegar, which can have a significant hangover-relieving effect. (2) Coffee: Coffee has a strong stimulating, cardiotonic, diuretic, and hangover-relieving effect. After being drunk, middle-aged men can brew coffee with boiling water and drink it frequently, which has a good sobering effect. (3) White radish: After being drunk, middle-aged men can chew raw radish; or pound raw radish into juice, mix with an appropriate amount of brown sugar and drink; or boil radish seeds into soup and drink. Cut the radish into shreds, add vinegar and sugar and mix. It is cool, sweet and sour, refreshing and very effective in relieving hangovers. (4) Drink fruit juice: Fresh fruits such as bananas, pears, grapefruits, tomatoes, peaches, and loquats can help relieve hangovers, especially fresh mulberries, which are even more effective. (5) Drink kudzu root soup: Use 30-60 grams of kudzu root or 10-15 grams of kudzu flowers, decoct them in water and drink the soup. It is very effective in relieving hangovers.

Can drinking milk regularly prevent stroke in middle-aged men? A new study confirms that drinking milk regularly may help middle-aged men prevent stroke. A survey of thousands of men aged 40-60 by medical experts at the University of Virginia School of Medicine showed that men who did not drink milk had twice the stroke rate compared to those who drank at least two cups of milk daily. Experts explained this by saying that milk is rich in calcium, which helps lower blood pressure, a major cause of stroke. Experts also recommend that middle-aged men who regularly drink milk, combined with exercise and a diet low in fat and high in fiber, can significantly reduce their risk of stroke.

Why are bee products considered natural tonics? Bee products include honey, fresh royal jelly, bee pollen, propolis, and other varieties. Why are they considered natural tonics? The reasons are: (1) Honey: This is the most traditional and pollution-free green food. It contains 12 kinds of inorganic salts, 10 kinds of vitamins, and 16 kinds of organic acids. It has multiple functions such as hematopoiesis and sterilization. For example, acacia honey focuses on nourishing the heart and kidneys and beautifying the skin; Codonopsis honey is more inclined to nourish blood and strengthen the kidneys; jujube honey nourishes the stomach and replenishes deficiency and balances yin and yang; honeysuckle honey is prominent in clearing heat; osmanthus honey is known as the king of honeys and has the effects of clearing heat, replenishing the middle, detoxifying and moisturizing dryness, and has a pure and fragrant taste; citrus honey is good for sobering up and diuresis. (2) Fresh royal jelly: It is a milky white paste secreted by worker bees. Its unique taste is composed of sour, sweet, astringent, and spicy flavors. Royal jelly contains more than 70 kinds of nutrients and a large number of anti-aging substances, and has certain therapeutic effects on liver disease, diabetes, etc. (3) Bee pollen: Known as edible cosmetic. It contains low fat, high protein, and various amino acids, vitamins, and more than 80 kinds of active enzymes needed by the human body. Its varieties include: camellia pollen, codonopsis pollen, rapeseed pollen, buckwheat pollen, etc. Camellia pollen is a beauty pollen; codonopsis pollen has good nourishing properties; rapeseed pollen has a high content of flavonoids and anthocyanins, so it has significant effects on arteriosclerosis, varicose veins, and ulcers, and can also enhance capillary elasticity and prevent stroke; buckwheat pollen contains flavonoids, which have auxiliary effects on cardiovascular diseases, promoting wound healing, and anti-cancer. (4) Propolis: Also known as the treasure of skin health. It is said that propolis is effective for skin pruritus, neurodermatitis, radiation dermatitis, etc., and can have antibacterial and anti-inflammatory effects, improve subcutaneous blood circulation, and can also treat psoriasis.

What foods are best for middle-aged men to eat for breakfast? After a night's sleep, the glucose stored in the body has been depleted. If you don't eat in the morning, you can't replenish the water and nutrients lost overnight, which increases blood viscosity and makes it difficult to excrete waste products generated overnight. From the perspective of traditional Chinese medicine, in order to protect the stomach, middle-aged men should pay attention to the following two points: (1) Eat hot food for breakfast: In the morning, the muscles, nerves and blood vessels in the body are still in a contracted state. If you eat cold food at this time, it will cause the various systems in the body to contract more and the blood flow to be more obstructed. Over time, it will damage the digestive and absorption functions of the stomach. (2) Breakfast should be reasonably matched: Breakfast should contain sufficient water and rich nutrients. People often think that milk is the best choice for breakfast. In fact, drinking milk is easy to produce phlegm and allergies. It is not suitable for people with poor trachea, stomach, skin and people in humid climates. In addition to being able to be quickly broken down into glucose in the body, grain foods can also improve brain activity. Grains combined with appropriate amounts of foods containing protein and fat can achieve acid-base balance in the body and maintain vigorous energy throughout the morning.