Ryoichi Nakaie writes:
Mr.Tanaka has many problems about diet and exercise. But it is
important to have a balanced diet and to do exercise for his health. So,
I will give him some advice.
Mr. Tanaka says he is "health conscious". In fact, he pays much
attention to his health by reading many different magazines and
Internet sites to stay current with the latest information about
staying trim, energetic and healthy, but he is confused about what
would be the recommended daily amounts (RDA) of vitamins and minerals
for a man his age. A man who is 30 years old needs the following amounts
a day.
Second, since he is busy six and sometimes seven days a week, he
doesn't have time to eat breakfast most mornings, and he also finds he
needs to intake fastfood like hamburgers, cheeseburgers or udon at
lunch and dinner. I think he should make his time for eating
breakfast. It is necessary to have breakfast to live more actively,
and the first thing is that eating only two meals often leads to over
eating. Overeating is one cause of cholesterol rising in body. A high blood
cholesterol level is a risk factor for heart disease.
Third, Mr. Tanaka's LDL level is measured at 172. LDLs are often
referred to as "bad cholesterol" because these lipoproteins carry most
of the cholesterol in the blood. Certainly LDL cholesterol level is
necessary for our body, but too much LDL cholesterol is risk factor of
arteriosclerosis and heart disease. Although he is surprized by that
measurement since he doesn't eat sweet foods. Not only sweet foods
makes LDL level higher. Saturated fat also affects his cholesterol
level. So I will recommend him to eat foods that are high in fiber.
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. In
addition, it is important for him to do exercise such as taking a
walk, jogging, swimming. Using oxygen exercise stimulates blood
circulation. And exercise rises HDL cholesterol levels. HDLs are
believed to remove cholesterol from the lining of the arteries and
help maintain good blood flow. Therefore higher levels of HDLs are also
believed to be associated with lower rates of heart disease.
Finally, Mr. Tanaka has been feeling lots of pressure at work lately,
and most recently he finds it hard to relax even after work. Stress
lead high blood pressure, coagulation and hyper glycemia. These high
blood pressure and hyper glycemia cause diabetes, hyper tension
and myocardial infarction. Therefore he had better reduce his work,
do more exercise and enjoy his hobby in order to relax more.
vitamin A 600micrograms
vitamin D 2.5micrograms
vitamin E 10mg
vitamin K 65micrograms
vitamin B1 1.1mg
vitamin B2 1.2mg
vitamin B6 1.6mg
vitamin B12 2.4mg
vitamin C 100mg
calcium 600mg
iron 10mg
magnesium 320mg
kalium 2000mg
And, he also doesn't understand carbohydrates, fats, and proteins
correctly. Carbohydrates are the body's main source of energy.
Carbohydrates include all starches and sugars. And Foods containing
starches include beans, breads, cereals, pasta, and potatoes. Fat is
a valuable energy source and carries fat-soluble vitamins needed for
proper growth and development. Proteins 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 and the
body uses proteins to make antibodies, or disease-fighting chemicals,
and certain hormones. And vitamins help the body turn food into energy
and tissues. Some vitamins are antioxidants chemicals that prevent
damaging changes in cells and may help protect against cancer, heart
disease, and aging. Minerals are needed for growth and maintenance of
body structures. So we have to have enough nutrients like that.
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