Tomoko Maki writes:
Mr. Tanaka, you are a 29-year-old and a very busy computer specialist. And
you have some questions on how to keep your health. Now, I'll advise you
about what you should do in the future.
First, I'll give you advice about recommended daily amounts (RDA) of
vitamin and minerals for a man your age. Vitamins help the body turn
food into energy and tissues. There are 13 vitamins in all: vitamin
A;you should take this 1800--2000IU a day ,the vitamin B complex;
especially the amount of vitamin B2 you need a day is 1.0--1.1mg,
which includes thiamine, riboflavin, niacin; you need 12--17mg a day,
vitamin B6, folic acid, vitamin B12 pantothenic acid, and biotin; and
vitamins C; you need 50mg a day; for D you need 100IU a day; for E you need
7--8mg a day. This is why vitamins are important for you.
Minerals are needed for growth and maintenance of body structures.
They also help to maintain digestive juices and the fluids found in
and around cells. Unlike vitamins, minerals are not made by plants
and animals. Plants get minerals from water or soil, and animals get
minerals by eating plants or plant-eating animals. The minerals the
body needs in large amounts include calcium, chlorine, magnesium,
phosphorus, potassium, sodium, and sulfur. Other minerals, called trace
elements, are needed in much smaller amounts. Trace elements include
iron, copper, fluorine, iodine, selenium, zinc, chromium, cobalt,
manganese, and molybdenum. Main minerals, for example, calcium, you
need 600mg a day; for iron you need 10--12mg a day; and magnesium -- you need
300mg a day.
Second, you have a question of the real difference between
carbohydrates and fats. Carbohydrates include all starches and sugars.
They are the body's main source of energy. Each gram of carbohydrate
provides 4 calories. Most foods contain carbohydrates. The main sugar
in food is sucrose, which is everyday white or brown sugar. Other
sugars include lactose (found in milk) and fructose (found in most
fruits and many vegetables). Starches are a more complex form of
carbohydrate. They are more filling and contain more nutrients than
foods with lots of sugars, fats, or oils. Foods containing starches
include beans, breads, cereals, pasta, and potatoes. Fats pack a lot of
energy. Each gram of fat provides 9 calories. There are three kinds of
fat: saturated, monounsaturated, and polyunsaturated. Animal and dairy
fats, which remain solid at room temperature, are saturated fats.
Saturated fat is often called "bad" fat. Unsaturated fats include
vegetable fat and oils; they remain liquid at room temperature.
Third, you get your fiber from eating udon and rice , and you think
that's all you need to think about, but I don't think so. You should
have more knowledge about fiber. There are two kinds of fiber: soluble
and insoluble. Insoluble fiber is the indigestible part of food -- the
bran in grain, the pulp of fruit, and the skin of vegetables.
Insoluble fiber helps move food and digestive by-products through the
large intestine (colon) and out of the body. So you should take more
insolube fiber.
Fourth, you exercise only to keep your weight down, but it works to
lower your cholesterol revel.And your work is so hard, you may have
a lot of stress. Exercise also can enable to give you change and help
you to consume your body fat.
Fifth, an LDL cholesterol level of less than 130 is best. An LDL level
of 160 or higher means you have an increased risk for heart
disease.So, your LDL level is too high. Eating healthy food can help
lower your LDL cholesterol level, and it may protect you from the
damaging effects of cholesterol. You can raise your HDL cholesterol
level by exercising, quitting smoking (if you smoke) and losing weight
(if you're overweight). This is the healthy way to lower your LDL
level.
Finally, I'll give you some basic advice regarding the kind of diet
you should consider adopting.You should eat more valanced diet. You
relies on vitamin supplements which you take with coffee and colas,
instead of taking them from vegetables or fruits. If you try to have
vitamin from vegetables or fruits, you can take not only vitamin but
also insolube fibers at a time!And coffee contain a lot of caffein,
colas contain a lot of sugar, both they are not good for your health.
You should pay attention to your family history. Both his grandfather
and father have diabetes, and his mother is currently ill with a
critical heart condition. Both illness may caused by high
cholesterol and lack of exercise.So you should try to take more
valanced diet and more exercise.
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