Kana Masunaga writes:
Mr. Tanaka have some risks for various diseases. So he must improve
his daily eating habits to reduce his risks. Here are my
suggestions for him.
First, he must have breakfast every morning. Skipping breakfast
contributes to an irregular pattern of eating. It can lead to too much
hunger at lunch, and it can cause them to overeat. I suggest he eat
regularly, three times a day. He should take vitamins and minerals from,
not supplements, but nutrient-rich foods (vegetables, fruits etc).
Vitamins which are contained in vegetables are essential to the normal
functioning of our bodies. Calcium which is contained milk, cheese,
fish, etc. is one of the most important nutrients. If calcium intake
is low, he should try to increase it in acceptable ways. These foods
help to reduce cholesterol and raise the function of the inner organs.
But it is difficult to estimate how many calories various foods have
or what kind of nutrition foods have. So he had better use a calorie
book or the food pyramid guide until he becomes better able to eat
correct meals naturally. Recommended daily amounts of vitamins and
minerals for a man his age is following data. vitamin/ vitamin B1: 0.7
vitamin B2: 1.0 -1.1; vitamin C: 50mg; vitamin A: 1800 -2000IU;
vitamin E: 7-8mg;
mineral/calcium: 600mg; Fe: 10-12mg; P: 600mg; K: 2-4g; Mg: 300mg.
He should exercise regularly. Not exercising contributes to high
cholesterol. Pumping oxygen during exercise stimulates blood
circulation. Recently,some research shows any kind of exercise, like
just doing house chores can keep us stay healthy and reduce the risks
for heart disease, diabetes and so on. Exercise helps increase his
HDL-cholesterol level, which is effective to reduce the
LDL-cholesterol level. Also he work hard, so he tend to have a lot of
stress. This stress can be the source of diseases. Exercise reduces
these stress.For daily exercise, he could try walking to the station,
or not using the elevator but walking up the stairs, jogging on
weekends, etc.
He tends to eat oily foods (high cholesterol / high calorie food). The
foods which he usually eats, like hamburgers,fried things or fast
food, are cooked with oil and contain high amounts of cholesterol and
calories, so they contribute his risk for heart disease, high blood
pressure, diabetes,and so on. 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 sack 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.
Eating foods that are high in fiber can help relieve some problems
with constipation, hemorrhoids, diverticulosis and irritable bowel
syndrome. Dietary fiber may help lower your cholesterol. It may also
help prevent heart disease, diabetes and certain types of cancer. He
might try the following ideas to increase the fiber in your diet. He
should eat at least five servings of fruits and vegetables each day.
Fruits and vegetables that are high in fiber include.
Finally, the most important thing is for him to continue in their new
lifestyle. If he stays aware of his dangerous life and cope with his
bad habits, he will become healthier over time.
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