Atsuko Hara writes:
Today, many people can get the information about health from magazines
and Internet sites. Mr. Tanaka is confused about the different
information. So, we doctors must give him the correct information.
At first, I have to talk about his condition. He is a 29-year-old
computer specialist and he is busy six and sometimes seven days a
week. So, he has feeling lots of pressure at work. He has much stress.
And, his family history also has a problem. His grandfather and father
have diabetes. His mother is currently ill with a critical heart
condition. These diseases are transmissible. Besides, his LDL level is
measured at 172. This is high and he is surprised by this.
The most serious problem is his diet. Since he hates most vegetables,
he takes vitamin supplements with four or five cups of coffee and
colas. He thinks that he gets good nutrition. And, because he is busy,
he has no time to eat breakfast most mornings and intakes fast food at
lunch and dinner. I think he doesn't get good nutrition, and his
nutrition is unbalanced. Because of his bad nutrition, his LDL level
doesn't become lower and his risk factor of diabetes and heart disease
doesn't decrease.
However, since he is health-conscious, these problems will solve if we
give him the correct information and good advice with some detailed
examples. First, he doesn't know the real difference between
carbohydrates and fats. Carbohydrates include all starches and sugars.
Each gram of carbohydrate provides 4 calories. On the other hand, each
gram of fat provides 9 calories. And, carbohydrates are usually used
earlier than fats. Second, he should eat breakfast every morning. If
he doesn't have breakfast, he will be hungry and eat more than
necessary at lunch and dinner. Moreover, since he is busy, he will
intake fast food including many saturated fats and additives. Some
additives might cause cancer. A few people get headaches, allergic
reactions or other symptoms from eating foods with certain additives.
Third, now he relies on vitamin supplements, but he should eat
vegetables and fruits. The best way to get the vitamins you need is
by eating a varied, balanced diet, rich in fruits, vegetables, and
whole grains. Because, even if people take vitamin supplements, they
cannot absorb vitamins very much.
The way to eat vegetables and
fruits is efficient for the absorption of vitamins. By the way, what
would be the recommended daily amounts (RDA) of vitamins ? There are
13 vitamins in all: vitamin A, B1, B2, B3, B6, B12, C, D, E, K, folic
acid, panatothenic acid and biotin. Vitamin B6, B12, K, biotin,
panatothenic acid and folic acid are OK because they are made by
bacteria in the bowels. The RDA; vitamin B1 -- 0.7-1.0 mg, vitamin B2
-- 1.0-1.1 mg, vitamin B3 -- 12-17 mg, vitamin C -- 50 mg, vitamin A
-- 1 mg, vitamin D -- 0.01 mg, vitamin E -- 10 mg. And, he takes
vitamin supplements with coffee and colas. Coffee and colas has much
caffeine. The average cup of coffee offers about 100 milligrams of
caffeine. It is good idea to keep man's average intake below three
cups of coffee a day, so Mr. Tanaka takes too much. Large doses of
caffeine can cause restlessness, sleeplessness, palpitations and
diarrhea.
Fourth, he should take more minerals. Minerals are needed
for growth and maintenance of body structures. Mr.Tanaka had better
know the RDA of minerals. The RDA; Calcium -- 600 mg, Iron -- 10 mg,
Magnesium -- 300 mg, Phosphorus -- 1.2 mg, Potassium -- 3 mg, Sodium
-- 3 g, Zinc -- 12 mg. For examples, in order to take Iron 10 mg, he
should eat 3 ounces of oysters or 1.5 cup of soybeans or 9 medium
potatoes. Fifth, he had better eat more rich in fiber. The good daily
dose of fiber is 25 to 30 grams. Though he thinks it is OK because he
gets fiber from eating udon and rice, he should eat beans, vegetables
and plenty of fruits. Because, they have twice as much fiber as udon
and rice. Next, his LDL level needs to become lower. For the purpose
of being lower the level, he needs to know cholesterol. There is good
high-density lipoprotein (HDL) cholesterol and bad low-density
lipoprotein (LDL) cholesterol. High levels of LDL in the bloodstream
are associated with an increased risk of heart disease. High levels of
HDL appear to prevent the disease.
The most important thing is
controlling cholesterol. The amount of cholesterol in your bloodstream
depends on the three factors; heredity, saturated fats and lifestyle.
He's surprised by his LDL level since he doesn't eat sweet foods. But,
the level doesn't depend on sugar but above-mentioned three factors.
He often intakes fast food including many saturated fats. He should
reduce them. Last, he should exercise regularly, if he can, every day.
He doesn't have to do much. Since fats are used since he exercises for
20 minutes, it is good that he exercises more than 20 minutes. To
continue exercise is more important than do long. He can do lower his
LDL level by exercising.
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