Yukio Itoh writes:
Mr Tanaka has many problems. He has no knowledge about staying
healthy. So he confused about what would be the recommended daily
amounts of vitamins and minerals (RDA). Moreover because of his
ignorance, he doesn't't have a good lifestyle. Since he is busy at his
work, he doesn't have time to eat breakfast most mornings. He likes to
take fast food at lunch and dinner. He relies on vitamin supplements.
He eats a lot of meat but dislikes vegetables.
He had better to change his lifestyle. His dietary life is bad. Food
provides the body with the materials it needs for energy, growth,
repair, and reproduction. The best way to get the nutrients is by
eating a varied, balanced diet, rich in fruits, vegetables, and whole
grains. Even if he take many supplements, it would be meaningless
without knowledge of nutrients. Far from that, if he takes too much fat
soluble vitamins(vitamin A, D, E, K, etcetera), he will have storage
disease. He must know how much vitamin and minerals he needs. For
example he should take iron 10mg for his age which is important for
red blood cells. It deliver oxygen throughout body. He takes enough
vitamin B1, B3, B6, because he eats meat. But he is short of vitamin
C, beta carotene, etcetera. These are contained vegetables and fruits.
He should take more tomatoes, cabbage, carrots.
He doesn't know the difference between carbohydrates and fats. The
carbohydrates which are our source of energy (4 calories per gram)
include starches. The fats which pack lots of energy (9 calories per
gram) include oils. There are necessary for us to live. But if we take
too much, we will gain weight and have diabetes, so be careful. And he
doesn't know about fiber. It's said that certain fiber has been found
to lower levels of cholesterol. It reduces the rates of danger to have
cancer too. He should to get 25 to 30 grams of fiber per day. For that
reason, he eats oatmeal, bran cereal, fruits, vegetables and dried
beans. Especially the cooked pinto beans are good.
A remarkable problem is that both his grandfather and father have
diabetes. His mother is currently ill with a critical heart condition.
Since he doesn't eat sweet foods, his LDL level is measured at 172. He
should be conscious of his bad heredity about cholesterol levels. His
family has a tendency to high cholesterol levels. He should be anxious
about to this.
His cholesterol level is too high, so he must quit to take food which
contains much cholesterol. Too much cholesterol in the blood can make
the blood difficult to go through. He quit to take easy food and fast
food, and should eat many kinds of food in according with the Food
Guide Pyramid. He had to eat breakfast. If he doesn't have breakfast,
it will be difficult to take various foods (at least 30 kinds per day).
Moreover, he should exercise more. At least, three or four times
per week he should walk 30 minutes. He takes too much coffee which
contains caffeine. It can cause restlessness, sleeplessness,
palpitations, and diarrhea. So he tries to keep his average intake
below three cups of coffee a day.
He had better reform his idea about healthy. He thinks that the
need to exercise is only to keep his weight down. It`s mistake and he
can't be healthy. To be healthy is very important for him. If he lose
it, he can`t have a good job and can't enjoy his life. It's too late
after he misses it. So he must have good lifestyle from now.
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