Rie Hosokawa writes:
Mr tanaka has many problems about his eating habits and lifestyles.
He doesn't eat breakfast and he often eats fast food at lunch and
dinner. In addition, he eats alot of meat, beef and pork mostly, and
he really hates most vegetables. These his lifestyles and eating
habits will cause poor nutrition. So, he should improve his styles.
But, on this occasion he has big problem . To make matters worse, he
doesn't think his styles bad. Mr tanaka says he is "health-conscious",
and he reads many different magazines and internet sites about health.
But, he confuses and is misunderstanding about this information. It
is big problem with him.
At first, he thinks red meat is good sources of protein. It is true
that red meat is lower than white meat in terms of fats content, but
red meat is still high fats food. So, it is not good to take protein
from only meat . He should takes protein by eating also fish, eggs,
cereals, legumes and nuts which are all good sources of protein.
Secondly, he relies on vitamin supplements which he takes with coffee
and colas. But, coffee and colas are not good sources of vitamin.
Vitamins are essential for good health. To be specific, vitamins are
needed for bone formation, for skin tissue and for internal functions.
vitamin is contained in vegetables, fruits, nuts, milk and fish. Milk
is including both vitamins and calcium. And it doesn't take time to
drink. So, I recommend he drink milk when he doesn't have time.
In addition, coffee and cola contain lots of caffeine which is a drug
that stimulates the central nerves system. So he had better not to
drink them too much. It is a good idea to keep his average intake
below three cups of coffee a day. Thirdly, he thinks he get his fiber
from eating udon and rice. But udon and rice are not high in fibers.
These are foods with high-carbohydrates content. There are two kinds
of fiber: soluble and insoluble. Insoluble fiber helps move food and
digestive by-products through the large intestine and out of the body.
Insoluble fiber is in the bran in grain, the pulp of fruit and the
skin of vegetables. Soluble fiber appears to have the ability to lower
cholesterol levels in the blood. Soluble fiber can be found in apples,
oats, guar gum, dried beans and green vegetables.
Finally, he is confused
about what would be the recommended daily amounts (RDA) of vitamins
and minerals for a man his age. Both vitamins and minerals are
essential for good health. But if we intake them too much, we are
poisoned by them. RDA of vitamins, that is to say the proper intake,
are following. RDA of vitamin A is 1000mg, and Vitamin E is
10mg. RDA of minerals are following. RDA of calcium is 800mg,
phosphorus 800, magnesium 350, etc. And he also asks what the real
difference between carbohydrates and fats is. I shall answer to his
question. Both carbohydrates and fats are the body's main source of
energy. Each gram of carbohydrate provides 4 calories. Each gram of
fat provides 9 calories. The biggest difference between them is that
carbohydrates are more filling and contain more nutrients than foods
with jots of fats . Thus, it is necessary for him to notice his
mistakes or misunderstanding, and improve his eating habits and
lifestyles. He should eats breakfast. If people don't eat breakfast, they
don't have enough energy to work actively. In addition, to reduce the
number of eating times make them body be easy to absorb more fat,
cholesterol or sugar etc. And he shouldn't eat fast foods. Fast food is
usually fatty food, and includes a lot of cholesterol. So instead of
eating high-cholesterol foods, he should eat fish, vegetables, beans
and fruits. In other words, he should take carbohydrates, vitamins,
fibers, and calcium well-balanced. Variation is needed for our health.
On the other hand, his grandfather and father have diabetes. And his
mather is ill with a critical heart conditions. It shows he also is
easy to be diabetes and heart disease. It is an unavoidable fact for
him. So he should always be more aware of his hearth than anyone else.
But there is an early sign that Mr tanaka is not in perfect
health. Mr tanaka's LDL level is measured at 172. The desireable LDL
cholesterol level is below 130. So he has many risk factors of
arteriosclerosis and diabetes. If he leave things as they are, his arteries may become
narrower and cause heart disease or he may develop diabetes. He should
eat more HDL-food (like vegetables), because HDL widens our arteries.
HDL is good for our health, but LDL is bad.
To reduce these risk factors, he also had better do regular exercise.
He doesn't like to exercise. So he exercises for only about a half an
hour once a week. But this is not enough to reduce his LDL level and
to keep him from becoming heart disease and diabetes. He should do
regular exercise for half an hour a day. In addition, Mr tanaka has
been feeling lots of pressure at work lately, and most recently he
finds it hard to relax even after work. So he has physical and mental
stress. To remove or relieve stress, exercise is one of the best ways
for him. Mr tanaka is very busy, I understand, so he thinks he has no
time to exercise. But I want him to make time to exercise for his
health. If he decides, it is possible to make only 30 minutes a day.
Lastly, it is good he has a self-conscious spirit.
Therefore, if he notices his mistakes and improves them, and if he
takes the time to eat healthy food and exercise, it is possible for
him to prevent disease, I believe.
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