Ryoji Hashimoto writes:
I think Mr. Hiroshi Tanaka's problems are not so complex. He
misunderstands and mixes up information about vitamins and nutrients,
and has some behavior problems like not having breakfast. These cause
his unbalanced nutrition. Then unbalanced nutrition makes his LDL
level higher and develops the risk of diabetes and heart diseases.
That's why I think his problems are not so complex. We should give him
some information which is correct and necessary for him, and give him
advice on his lifestyle.
Vitamins and minerals play a very important role in nutrition.
Vitamins help the body turn food into energy and tissues. Vitamins are
divided into two categories: fat soluble and water soluble.
Fat-soluble vitamins (vitamin A, D, beta carotene) are found in fats
and oils in foods and they are stored in body fat. Water-soluble
vitamins (vitamine C and so on) dissolve in water and mix easily in
the blood. Our body stores only small amounts of them and they are
excreted in urine. Some vitamins are antioxidants: chemicals that
prevent damaging changes in cells and may help protect against cancer,
heart disease, and aging. Fruits and vegetables are rich in vitamins.
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. The best way to get the vitamins and minerals we
need is by eating a varied, balanced diet, rich in fruits, vegetables,
and whole grains.
There are 13 vitamins in all: vitamin A; the vitamin B complex, which
includes thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin
B12 pantothenic acid, and biotin; and vitamins C, D, E, and K. 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. When I talk about
recommended daily amounts (RDA) of vitamins and minerals, I should
give him detailed examples. For instance, Animal foods are excellent
sources of protein, iron, zinc, and B vitamins, as are beans, nuts,
and seeds. Tofu (made from soybeans) and white beans also supply
calcium. Some seeds, like almonds, are good sources of vitamin E. 2-3
servings (1 serving = 2-3 ounces of cooked lean meat, poultry, or
fish; 1 egg; 1/2 cup cooked beans; 2 tablespoons seeds and nuts) of
them are needed in a day. Or Vegetables provide vitamins (especially A
and C), are excellent sources of fiber, and are naturally low in fat.
For maximum nutrients, select dark leafy greens, deep-yellow or orange
vegetables, and starchy vegetables like potatoes and yams. 3-5
servings (1 serving = 1 cup raw leafy greens; 1/2 cup other vegetables
chopped; 3/4 cup vegetable juice) are needed in a day.
A lot of people think vitamins can replace food. Hiroshi Tanaka is one
of them. He think he gets good nutrition from the vitamin supplements
he take. But it isn't good. Vitamins cannot be assimilated without
ingesting food. That is why I suggest taking them with a meal.
Vitamins help regulate metabolism, convert fat and carbohydrates into
energy, and assist in forming bone and tissue. Furthermore, he takes
vitamin supplements with 4 or 5 cups of coffee in the morning and
colas in afternoon. Coffee, tea, cola drinks, chocolate, and many
over-the-counter energy aids all contain caffeine. Caffeine is a drug
that stimulates the central nervous system, making you feel more
energetic. As a diuretic, it increases the blood flow through your
kidneys, which produce more urine. Because of this, water-soluble
vitamins are excreted in urine more. This is why cola drinks are not
recommended for taking vitamin supplements.
Too much cholesterol in the blood can make its way to the arteries,
where it stays in the form of a thick, fatty substance called plaque.
The buildup of plaque narrows the arteries and makes it increasingly
difficult for blood to make its way through them. High levels of LDL
in the bloodstream are associated with an increased risk of heart
disease. High levels of HDL appear to prevent the disease; low levels
seem to encourage it. Mr. Tanaka' LDL level is 172. As the forward
sentence, this level is dangerous. A desirable LDL cholesterol level
is below 130 milligrams per deciliter, and a desirable HDL cholesterol
level is above 35 milligrams. And 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; in fact,
it's a worse offender. Keep his saturated fat intake under 10 percent
of his calories each day. How can we lower the cholesterol level?
First, The more physical activity he gets, the higher his good (HDL)
cholesterol levels and the lower his bad (LDL) cholesterol levels are
likely to be. Physical inactivity leads to high LDL cholesterol
levels. Second, he can lower cholesterol and saturated fat intake by
avoiding high cholesterol foods, selecting lean cuts of meat, serving
moderate portion sizes, and replacing animal fats with appropriate
substitutes.
Carbohydrates and fats are essential nutrients that everyone needs to
stay healthy. Both are valuable energy sources : Carbohydrates are
main source. Mr.Tanaka says, "What's the real difference between
carbohydrates and fats?" Carbohydrates include all starches and
sugars. Each gram of carbohydrate provides 4 calories. On the other
hand, All fats are a combination of saturated, polyunsaturated and
monounsaturated fatty acids. Each of these types of fats have
different effects on the body, but all contain nine calories per gram.
This is the biggest difference, I think. And fats carries fat-soluble
vitamins needed for proper growth and development. It also contributes
important taste and textural qualities that are part of enjoying food.
Too much fat, however, can increase the risk of heart disease, obesity
and other health problems.
Fiber has been shown in studies to help reduce the rates of some forms
of cancer, namely colon and breast cancer. Certain kinds of fiber have
been found to lower levels of cholesterol in the blood. A number of
foods are good sources of fiber, including fruits, vegetables,
legumes, nuts, and whole grains. To get a good daily dose (25 to 30
grams) of fiber, eat oatmeal, bran cereal, or whole-grain bread, and
plenty of fruits, vegetables, and dried beans. For example, 1/2 cup
of green peas include fiber 4.4 grams, and 1 medium of orange includes
3.1 grams. It is hard to get a good daily dose of fiber from only one
food. Try to eat various food which contains lots of fiber.
If Mr. Tanaka gets this information and acts on it, he should try to eat a wide
variety of foods without getting too many calories or too much of any
one nutrient at first. And he can start solving his behavior problems one by
one. There is not good food or bad food. He needs to select foods based on his
total eating patterns, not whether any individual food is "good" or
"bad." He shouldn't feel guilty if he loves foods such as apple pie, potato
chips, candy bars or ice cream. He ca eat them in moderation, and choose
other foods to provide the balance and variety that are vital to good
health. And, he should enjoy eating!
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