Miho Matsumura writes:
It is good that Mr. Tanaka says he is "health-conscious"; he reads
many different magazines and Internet sites to stay current with the
latest information about staying trim, energetic and healthy. But, in
his case, on the contrary, he is very confused with lots of recent
information on good eating and healthy lifestyle patterns and his miss
understanding.
The first risk factor is that his LDL level is measured at 172. He is
surprised by that measurement since he doesn't eat sweet foods. The
second risk factor is his family history; both his grandfather and
father have diabetes; his mother is currently ill with a critical
heart condition. So he has a possibility of suffering from diabetes
and heart diseases in the future. The third risk factor is his misunderstanding nutrition and healthy lifestyle.
To eliminate his risk factors, he needs to improve his behavior
problems.
The first problem is that he dose not have time to eat breakfast most
morning. Skipping meals can lead to poor nutrition and out-of-control
hunger, often resulting in overeating. He should eat breakfast every
morning.
The second problem is that he really hates most vegetables, and he
only eats carbohydrates and fatty food. He eats fast food like
hamburgers, cheeseburgers or udon at lunch and dinner. He knows he
should be eating foods that are rich in fiber and the vitamin. But he
thinks that he gets his fiber from eating udon and rice, good
nutrition from the vitamin supplements he takes, and that's all he
needs. It is his misunderstanding. First, he should reduce eating
fatty foods; lots of meat, beef and pork. Not only sweet foods, but
also fatty foods include much cholesterol. So he dose not eat sweet
foods, but his LDL level is measured high. Cholesterol is not always
unnecessary. But high cholesterol level in blood is not good. High
levels of LDL are usually associated with elevated blood cholesterol
and fat being deposited in the arteries. These fatty deposits decrease
the interior size of arteries. So the blood supply is reduced, thus
increasing the risk of heart disease. LDL levels of less than 130 mg/dL
are good and desirable levels. His levels are 172. He should be
decreasing LDL levels. Second, he had better eat more plant foods, for
example, fruits, vegetables, and grains because they have no
cholesterol. Eating foods which contain no or low cholesterol leads to
reducing cholesterol levels. Also, vegetables and fruits are rich in
dietary fiber and the vitamin. Vitamins help the body turn food into
energy and tissues. 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 his
cholesterol. It may also help prevent heart disease, diabetes and
certain types of cancer. Many foods contain dietary fiber; Broccoli,
Brussel sprouts, Carrots, Cauliflower, Lettuce, Potatoes, Apples,
Berries, Figs, Oranges, Pears, Prunes, etc. But he gets his vitamin
from the vitamin supplements, and his fiber from eating udon and rice,
that is not enough. He might try the following ideas to increase the
vitamin and fiber in his diet.
The third problem is that he takes with four or five cups of coffee in
the morning and colas in the afternoon. Coffee and cola drinks contain
caffeine. Caffeine is a drug that stimulates the central nervous
system, making us feel more energetic. As a diuretic, it increases the
blood flow through our kidneys, which produce more urine. This is why
cola drinks are not recommended for quenching thirst. The average cup
of coffee offers about 100 milligrams of caffeine, and most
caffeinated cola drinks even less. Large doses of caffeine 1,000
milligrams or more can cause restlessness, sleeplessness,
palpitations, and diarrhea. There is not a lot of evidence that
caffeine causes any major long-term health effects. So, he should keep
his average intake below three cups of coffee a day.
The fourth problem is that he does not like to exercise, and he thinks
that even a young man needs to run to keep his weight down-- that's
the only reason he does it. Since he is so busy, he exercises for only
about a half an hour once a week, and yet he feels this is enough to
keep him from becoming fat. It is his miss understanding, also. He
should do regular exercise, because regular exercise is important for
maintaining a healthy weight and for decreasing the level of LDL. And
he has been feeling lots of pressure at work lately, and most recently
he finds it hard to relax even after work. Regular exercise is
important for relax and refresh, also. For example, he could go for a
walk in the morning, play sports on his days off. If he has no time to
exercise because of his work, he can go to his office by bicycle or
walking as long as he can.
Lastly, I must answer his question. First, I must discuss the
recommended daily amounts (RDA) of vitamins and minerals for a man his
age. He is very confused about that. We must get nutrition. But he is
short of nutrition. Vitamins and minerals are needed for human. We
don't live without them. Vitamins help the body turn food into energy
and tissues. There are 13 vitamins in all: vitamin A (750ug); the
vitamin B complex, which includes thiamine (1.2mg), riboflavin
(1.8mg), niacin (20mg), vitamin B6, folic acid (200ug), vitamin B12
pantothenic acid (2ug) , and biotin; and vitamins C (30mg), D (2.5ug),
E (10ug), and K (140ug). (A man who is 65kg needs this amount each day.) 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. 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 (800mg), chlorine, magnesium (350mg), phosphorus
(800mg), potassium, sodium, and sulfur. Other minerals, called trace
elements, are needed in much smaller amounts. Trace elements include
iron (10mg), copper, fluorine, iodine (150ug), selenium, zinc (15mg),
chromium, cobalt, manganese, and molybdenum. (A man who is 65kg needs this amount each day.)
Second, I must talk about the real difference between
carbohydrates and fat. 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. But 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. And, protein is important for man. Proteins provide
energy at 4 calories per gram, but they are more important as the
body's building materials. Muscle, skin, bone, and hair are made up
largely of proteins. In addition, every cell contains proteins called
enzymes, which speed up chemical reactions in the body. Cells could
not function without these enzymes. The body uses proteins to make
antibodies, or disease-fighting chemicals, and certain hormones such
as insulin, which serve as chemical messengers in the body. (Other
hormones, such as the female hormone estrogen, are not made from
proteins.) Meat, poultry, fish, dairy products, eggs, cereals,
legumes, and nuts are all good sources of protein. All kinds of nutrition --
carbohydrates, fats, and proteins -- are important and needed for humans.
We don't live without them. But, taking too much of these can cause several
diseases. So it is important to pay attention to eating the right amount and
maintaining a nutritional balance.
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