Tomomi Hikosaka writes:
Today there are a lot of information about staying trim, energetic and
healthy around us. So we should make sure of the fact, and choose
better and suitable way for one's lifestyle. When we consider how to
keep our body healthy, it is important to think about daily diet and
lifestyle. Of course, there are also important things for Hiroshi
Tanaka's case. First, let's think daily diet.
Our body needs five kinds of nutrition; carbohydrate, fat, protein,
vitamin, and mineral. Carbohydrates are the source of energy.Each gram
of carbohydrate provides 4 calories. This is included in grain(rice,
bread, noodle) and potatoes. Mr. Tanaka often eats udon and rice, then
he takes lots of carbohydrates. Fats pack a lot of energy. Each gram
of fat provides 9 calories. He eats lots of fatty foods, then he takes
too much calories.This is big point to change. All natural vitamins
(vitamin A, B-1, B-2, B-6, D,etc) and minerals must be supplied in the
diet or in dietary supplements. They are essential to the normal
functioning of our bodies. One reason of Mr. Tanaka's unbalanced
nutrients are from skipping breakfast, intaking fast food, and relying
on vitamin supplements. Doesn't he know what food is vitamin included?
Vitamins are found in the following foods; milk, eggs, cheese, butter,
chicken, vegetables, liver, fruits, pork, fish, meats, enriched pasta,
etc.The daily amount of minerals he needs to take are following.
1) calcium (Ca); 600-800mg (cheese, milk, sea tangle, Hiziki, etc.); 2)
magnesium (Mg), 300mg (cocoa, beans, cabbage, welsh onion, etc.); 3)
sodium (Na), 3g (miso soup, pickled plum, etc.); 4) iron (Fe), 10mg
(meat, milk, grain, fruits, etc.); 5) iodine (I); 0.15mg (sea tangle,
Hiziki, etc); 6) phosphorus (P); 1.2g (cola, fish, etc); 7) zinc (Zn);
12mg (sea tangle, chicken, beans).
Mr. Tanaka seems to be very busy with his business, but he must have
breakfast. For example, to have just bread and butter, one egg and
milk every morning may make his diet improve. Next, he must change
his lunch and dinner, too. If he eats lots of vegetables and less
fatty foods, his LDL level may be down. He mustn't forget that these
five kinds of nutrition need be taken from well-balanced diet. And
then, he need not to rely on vitamin supplements any more.
Second, I really worry about his lifestyle. One of the problems is
stress. I advise him to take more rest. Instead of taking rest, to
take exercise is one idea, I think. He exercises for only about a half
an hour once a week. It's too short! Taking exercise is also one way
to reduce his LDL level. Another problem is that he has a family
history of diabetes. Diabetes is much effected by one's habit. If his
parents eat lots of fatty foods or those of rich in sugar,
his diet may be based on their habits. It must be hard to change one's eating
habit. So I propose him to keep a diary about diet. From the
information in his diary, I want him to make his own program about
daily meals, thinking of balance. To know about himself leads to a
healthier lifestyle.
In short, he must improve his habit about diet and everyday life
little by little. And last, he had better go see a doctor regularly to
know the condition of his body. It is important not only for him but
also for us all to know and check ourselves.
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