15 foods that men must eat to maintain good health

　　1. 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. ”

　　2. Soybeans

　　Recommendation: Use 2 times a week, containing 300 units of calories per 225g

　　The famous U.S. Navy SEALs regularly eat soybeans, and you should too. Nutritionist Wendy Patterson is married to a Navy SEAL. She said that she often cooks a kind of Japanese soybean for her husband and her husband's comrades. Calling soy a "perfect food", Wendy said: "They didn't like it at first but I told them to at least try it. When they later ate it with gusto, I told them it was soybeans. ”Soybeans are rich in protein like meat, rich in fiber like whole wheat foods, and also contain antioxidants, vitamins and minerals commonly found in fruits and vegetables. If you don't like tofu or soy milk, there are other ways to eat them. Some protein bars made from soy nuts and soy protein are not only delicious to eat, but also very effective for a man's performance in bed.

　　3. Almonds

　　Recommendation: Eat three times a week, containing 82 units of calories per 15 grams

　　Rich in protein, fiber and vitamin E, almonds are great for your heart, digestive system and skin All very helpful. Although almonds and the previously mentioned healthy Foods also contain unsaturated fatty acids, but many people still “shut them out” because they are worried about calories. In fact, it’s not necessary. Gary Fraser, a professor of medicine at Loma Linda University, added 50 grams of almonds to the subjects' diet and found that the subjects' weight did not change. "Because almonds are a hard food, not many of the calories they contain are absorbed by the body," Fraser explains. ”

　　You can keep some dry-roasted or lightly seasoned almonds in a drawer in your office and just eat a handful. Don't go to vending machines and buy packages that are loaded with sugar and seasonings. You can also crush almonds and add some peanut butter to make a sandwich.