Kazuaki Fujisawa writes:
Hiroshi Tanaka has an interest in health and gets a lot of information
about it from various source. But he is confused about different
information and finding it difficult to follow all because he is busy
at his work every day. That is why, he has a lot of problems about his
diet and other lifestyle habits.
First, his LDL level is measured at 172mg/dl and it is over the
desirable upper limit of LDL level 130mg/dl. A higher LDL level
increases the risk of heart disease and related death. He believes
that the LDL level depends on only sweet food. But it is not
correct.The LDL level depends on three factors. Heredity, diet and
lifestyle. About heredity, his family are suffering from diabetes or
heart disease. So he may have a tendency to high LDL levels. But, in
this case, diet and lifestyle seems to be more important. He takes
much fast food or meat everyday, and they contain a lot of cholesterol
or fat. By the way, he asked that what is the real difference between
carbohydrates and fats, there are some differences between
these.Each of them pack a lot of energy, but fats provides twice or
more as much as calories each gram than carbohydrates. So taking much
fats is connected with overweight. And especially, among fats,
saturated fat is often called "bad" fat which increases the LDL level.
Saturated fat is rich in meat. So, he should take an energy and
nutrition from carbohydrates than fats. Cholesterol and fat increase
the LDL level. In addition to this, he takes about a half an hour
exercise every week and he thinks it is sufficient. But this is quite
insufficient. He should take exercise at least over half an hour every
day and it may reduce his LDL level.
Second, he told that he does not eat most vegetables. Vegetables are
very good source of vitamins which help the body turn food into energy
and tissue or function as antioxidant. And instead of vegetables, he
get vitamins by vitamin supplements. But, vitamins are rich in variety
and supplements don't always contain all of these in proper
quantities. There are 13 vitamins in all: vitamin A (750ug); the
vitamin B complex, which includes thiamine (1.2mg), riboflavin
(1.8mg), niacin (20mg), vitamin B6, folic acid (200ug), vitamin B12
pantothenic acid(2ug) , and biotin; and vitamins C (30mg), D (2.5ug),
E (10ug), and K (140ug). (The man who is 65kg need par days.) And a
lot of people think vitamin can replace food, but they cannot.
Vitamins cannot be assimilated without ingesting food. Furthermore,
vitamin supplements are artificial. So, they may produce side effect.
For example too much vitamin A is toxic. That is why, the best way to
get the vitamins is eating a varied, balanced diet, rich in fruits,
vegetables, and whole grains. MInerals are also necessary fo human
life. They are needed for growth and maintenance of body structures.
They also help to maintain digestive juices and the fluids found in
and around cells. The minerals the body needs in large amounts include
calcium (800mg), chlorine, magnesium (350mg), phosphorus (800mg),
potassium, sodium, and sulfur. Other minerals, called trace elements,
are needed in much smaller amounts. Trace elements include iron
(10mg), copper, fluorine, iodine (150ug), selenium, zinc (15mg),
chromium, cobalt, manganese, and molybdenum. (The man who is 65kg need
par days.) And he also told that he takes fiber from eating udon or
rice. But they are poor in fiber because they are made from threshed
grains. Fiber is rich in fruits, vegetable, legumes, nuts and whole
grains, and help reduce the rates of some forms of cancer, namely
colon and breast cancer. Certain kind of fiber have been found to
lower of cholesterol in the blood. And, he takes too much caffeine by
drinking four or five cups of coffee in the morning and colas in the
afternoon. Caffeine can cause restlessness, sleeplessness,
palpitations, and diarrhea. So he should limit his intake of caffeine.
In order to solve these problems, he have to change his daily life. He
is very busy and have no time. But it is not impossible. About diet,
he should refrain from eating fast foods or meat which are rich in
cholesterol and take other foods which are rich in vitamins, minerals
and fiber like vegetable, fruits, sea foods and whole grains. He
doesn't like most vegetables but he may take them by, for example,
vegetables and fruits mix juice. About exercise, for instance, to keep
from using car,train or elevator and intend to walk, are effective and
sure method. And, he should drink caffeine-free drink instead of 4 or
5 cups of coffee and colas every day. When he drinks them,to keep his
average intake below 3 cups of them a day is desirable. In any
condition, we can keep healthy condition if we are careful and get
collect information.
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