15 kinds of food to make men handsome and masculine

　　1.Turkey Breast

　　Recommendation: Eat turkey breast three times a week, 85 grams each time, containing 72 units of calories.

　　Each 30 grams of skinless turkey breast contains 7 grams of protein, which can effectively promote muscle growth. Turkey meat is also rich in B vitamins, zinc (which promotes cell growth) and the "anti-cancer element" selenium. Elizabeth Ward, a nutritionist in Massachusetts, said: "Turkey is rich in amino acids and has almost no saturated fat, which is very good. healthy . Turkey is rich in protein and can easily make you feel full, thus avoiding the possibility of overeating. ”

　　2. Olive oil

　　Recommendation: Consume two tablespoons of olive oil per day, each tablespoon contains 119 calories

　　Olive oil is rich in monounsaturated fatty acids that are beneficial to the human body and are especially important for protecting the heart. Researchers have found that monounsaturated fats are more effective at reducing the risk of heart disease than saturated fats. But that’s not the only benefit of olive oil. According to the authoritative American magazine "Nature", olive oil contains anti-inflammatory protein components, which means that it can help reduce pain and swelling like anti-inflammatory drugs such as ibuprofen. Olive oil can be used as a cooking oil and salad dressing. Add an extra tablespoon or two of olive oil to your daily diet and your protein intake will be considerable.

　　3. Quinoa (quinoa)

　　Recommendation: Eat 2-3 times a week, 318 units of calories per 114g

　　You may not be familiar with this grain that grows in the Andes, but it's incredibly important. Quinoa has a mild, subtle aroma, which will appeal to those who complain that whole grain cereals are tasteless. Most importantly, quinoa contains more protein than any other grain, making it the “King of Grain Proteins.” Christopher Mohr, a professor of nutrition at the University of Louisiana, also added: "Quenoat is also rich in fiber and B vitamins. ”

　　4.Black beans

　　Recommendation: Eat 2 times a week, 227 units of calories per 225g

　　Although black beans are small in size, compared with other foods, they can make you feel more energetic and not feel hungry for a longer period of time. There are two reasons for this: First, black beans are rich in fiber, which fills your stomach more effectively and creates a feeling of satiety. ； Secondly, black beans contain a carbohydrate with a very complex structure, which when converted into energy in the body will allow you to maintain energy throughout the day. Like meat, black beans also contain a lot of protein, but they don’t have the saturated fat that is common in meat. Jennifer Bathgate, a doctor of nutrition in Chicago, said: "Nutritionists recognize that various legumes contain more protein. ”So why do experts favor black beans so much? The answer is simple, that's because black beans contain more fiber than other legumes.

　　5. Green tea

　　Recommendation: Drink 1-3 cups of green tea every day, each cup contains 2 units of calories.

　　From fighting cancer to losing weight to slowing down Alzheimer's, green tea has an effect on nearly every major condition. Professor Moore said that whether it is hot or cold water, as long as you add a little green tea, it will be beneficial to your body. If you don’t like putting tea bags, then try liquid green tea essence, pour a little in water, and wow! Instant green tea would be just fine.

　　7.Milk and other dairy products

　　Recommendation: Drink milk or eat dairy products three times a day. Each 225 grams of milk contains 118 units of calories.

　　You may already know the importance of milk and other dairy products to your health, but you may not know that not eating dairy products can make your body "angry." Mike Zemel, director of the Nutrition Society at Tennessee State University, explains that if you don't consume dairy products, your body will release a hormone that keeps protein in the body and retains fat. Considering the caloric content of milk, you should probably drink it cup by cup rather than guzzling it by the gallon. "The ingredients in dairy products can speed up the body's fat-burning system to reduce fat accumulation," Zemel said. ”Although there are many protein substitutes for dairy products on the market, milk will always be the most beneficial source of nutrition.

　　8.Water

　　Recommendation: Drink 8 glasses of water every day, 225 grams per glass.

　　You probably already know that you should drink more water. Drinking plenty of water can remove toxic substances from the body, regulate body temperature, soothe joints, prevent kidney stones and transport nutrients absorbed from food to various organs. "Without water, even the most nutritious food is useless," says nutritionist Marietta Amagiro, Ph.D. ”Drinking water is good for the body in many ways, and it can also play a role in weight loss. Drinking 1-2 glasses of water about half an hour before a meal will greatly reduce your hunger. Is drinking so much water every day a bit like addiction? You can switch things up by drinking unsweetened lemonade every day or adding a non-caloric flavoring to your water glass at work.

　　9. Sweet potatoes

　　Recommendation: Eat once a week, 100 units of calories each

　　120 grams of sweet potatoes can meet our daily needs of beta-carotene and are also rich in iron, vitamins C and E. These elements all help the body resist various types of cell damage and are especially beneficial for athletes who train in extreme environments (altitude, cold, heat and pollution). Sports nutritionist Dr. Jim Mueller says sweet potatoes are the best food for muscle recovery after intense training. Cooking sweet potatoes is not just about roasting, steaming or serving them with sauce. You can also try them cold, add some peppers or make them into salads. You can also slice sweet potatoes and put them on burgers or stuffed buns. Baking the fries in the oven is also a good idea.