Satoko Fujino writes:
There are many problems in both Hiroshi Tanaka's diet and
lifestyle. First, he is now very confused about lots of information on
nutrition. He needs to have a better knowledge of nutrition. Vitamins
help the body maintain the normal physiological function. There are 13
vitamins in all and we should take them in the diet. For example, RDA
of vitamin A is about from 1,800 to 2,000 IU. Vitamin A is essential
for bone formation and skin tissue. Foods containing vitamin A include
vegetables,eggs,milk and fish. RDA of vitamin B-1 is about from 1.0 to
1.5 (one point five) mg. Vitamins B-1 are needed for internal
function. You may whole grains, liver and milk for taking vitamin B-1.
RDA of vitamin B-2 is about from 1.2 to 1.7 mg. Vitamin B-2 is
necessary for internal function, too. Foods containing vitamin B-2
include vegetables, eggs, milk and liver. Proteins build the body's
structures. They also carry enzymes. And the body uses proteins to
make antibodies and disease-fighting chemicals. Meat, fish, eggs,
cereals, and nuts are all good sources of proteins. Minerals are
essential for growth and maintenance of body structures. They are also
necessary for maintenance of digestive juices. We get minerals by
eating plants or plant-eating. There are many differences between
carbohydrates and fats. Carbohydrates are the body's main source of
energy. Each gram of carbohydrate provides 4 calories. Foods
containing starches, which are a more complex form of carbohydrate,
include beans, breads, cereals, pasta, and potatoes. On the other
hand, fats can pack a lot of energy for the worst. And each gram of
fat provides 9 calories. Unsaturated fats what is called 'good' fat,
include vegetable fat and oils.
The second problem is his irregular and unbalanced diet. He should
have three meals a day every day. It's very simple, but this idea is most
important. And he has big mistakes. He thinks that meat (beef and pork
mostly) contain vitamins and udon and rice contain lots of fiber. In
fact, meat, udon and rice contain proteins, not vitamins or
fiber. Now his body lacks vitamins and fiber. Fiber helps reduce the
rates of some forms of cancer. Fiber also has been found to lower
levels of cholesterol in the blood. Foods containing fiber include
fruits, vegetables, nuts, and whole grains. So he had better eat more
vegetables, potatoes, milk, and cheese. Vegetables are rich in
nutrition: vitamins, minerals and fibers etc. Potatoes, milk, and
cheese also contain vitamins and fibers.
The third problem is his lifestyle. He has been feeling lots of
pressure at work lately. And he does little exercising. He should
exercise more often. For example, walking , running or cycling etc.I
think, he can lose weight and relax by the exercising. It's very
important to take exercise and have a good sleep.
Finally, his grandfather and father have diabetes. This disease is one
of the hereditary diseases, and is caused by obesity and the lack of
exercise. His mother has heart disease. Moreover his LDL level is 172.
To keep his health, it's important for him to make many changes in his
life. For example, he should eat more fruits and vegetables. And he
should take more exercise, as stated above. He also had better limit
high cholesterol foods, like egg yolks and liver. Eat a variety of
fiberrich foods and soybeans, not fatty foods or fried foods. Because
fibers can reduce levels of cholesterol in the blood, and soybeans,
too. And if these don't effect a good change in his cholesterol level
after half a year, I advise him to see a doctor and use medicine to
lower his cholesterol level. And he has to keep that the possibility
he might contract diabetes and heart disease is high in mind so that
he doesn't increase the risk factor to cause diabetes and heart
disease.
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