Unit 15 Healthy eating
Health problem
In the United States,
30 percent of the adult population have
a weight problem. To many people, the
cause is clear: they eat too much. But
scientific evidence does little to agree
with it. Going back to America of 1910,we
found people were thinner than today,
yet they ate more food. Because in those
days people worked harder, walked more,
used machines much less, and didn’t watch
television.
Several modern studies, however, have
shown that fatter people do not eat more
than thinner people. In fact, some investigations,
such as a 1989 study of 3,545 London office
workers show that fatter people eat less
than thinner people. Studies show that
thinner people are more active than fatter
people. A study by a group at Stanford
University found the following interesting
fact: The more the man ran, the greater
loss of body fat. Thus, those who run
the most eat the most, yet lose the most
of body fat, yet lose the most of body
fat, Yet 80 to 90 percent still don’t
get enough exercise. The situation is
worse among children, who spend too much
time watching TV, and too little time
running around. In the USA, fitness is
something you cannot get away from/ You’ll
see special stores full of books and cassettes
telling you how to get fit. You’ll meet
joggers in the park, and find at least
one health club in every town. Americans
know they have a fitness problem. Many
people feel they are too fat. 80 percent
of people say they try to improve their
fitness, even if they soon give up.
Americans Take Cholesterol Advice to Heart
Americans appear to
be taking the advice about lowering their
blood cholesterol levels to heart. According
to the National Center for Health Statistics
(NCHS), significant reductions in the
blood cholesterol levels of U.S. adults
have occurred during the last 12 years.
Average cholesterol levels in the U.S.
dropped nearly four percent between 1978
and 1990 among every age/sex group studied.
Moreover, the proportion of Americans
with "high" cholesterol levels
dropped from 26 to 20 percent, while the
number of adults with "desirable"
cholesterol levels increased from 44 to
49 percent. Yet some 52 million Americans
still have cholesterol levels that exceed
health recommendations, prompting release
of another report in June from the National
Cholesterol Education Program's (NCEP)
Expert Panel on the Detection, Evaluation
and Treatment of High Blood Cholesterol
in Adults (ATP II).
The new report updates ATP I guidelines
published in 1988, but continues several
themes: namely that high levels of low
density lipoproteins, or LDLs, are the
main targets for therapy; dietary therapy
is the first line of treatment; and drug
therapy is reserved for the highest risk
patients. But according to Scott M. Grundy,
M.D., ATP II chairperson and director
of the Center for Human Nutrition, University
of Texas Southwestern Medical Center,
"The new report also reflects our
improved understanding of cholesterol
and its lipoproteins, and makes some key
changes."
Among them are recommendations for more
aggressive therapy in patients with existing
heart disease. The patient's age and sex
also should be considered when prescribing
therapy, recognizing that an older person
has a much higher risk than a younger
person.
Moreover, the new report recognizes the
benefits of high density lipoproteins
(HDL) levels, or good cholesterol believed
to protect against heart disease. HDLs
should be routinely checked, together
with total cholesterol. HDLs higher than
60 mg/dL should be considered a negative
risk factor. "In other words,"
Grundy explained, "a high HDL reduces
the risk of coronary heart disease, and
it should lessen the need for very aggressive
therapy in patients having high HDL levels."
Greater emphasis is placed on weight
loss and physical activity as essential
components of dietary therapy. Studies
show that increased activity and weight
loss by those who are overweight significantly
decrease illness and death in heart disease
patients.
How to Lower the Fat in Chinese Cooking
Here's How:
1.Avoid dishes with heavy sauces, such
as red-cooked dishes that are simmered
in dark soy sauce and sugar.
2.If you are trying to decide which regional
cuisine to try, Cantonese is generally
the best choice. Cantonese dishes tend
to be light, using fresh ingredients.
3.Reduce the amount of oil you use for
stir-frying. For vegetables, add 1 tablespoon
of oil to the wok, stir-fry the vegetable
very briefly, and than add broth or light
sauces to season.
4.Try other cooking methods besides frying,
such as steaming and baking.
5.Trim the fat off meat.
6.Try partially freezing meat. This will
make it easier both to remove the fat
and to cut the meat into thinner slices.
7.Reduce the amount of meat in your meal.
The average Chinese daily diet consists
of rice, noodles and other grains, vegetables,
nuts, and fruit.
8.Author Stephen Wong notes that fat does
serve the useful purpose of dispersing
flavor. To make a low-fat dish more flavorful,
he suggests increased use of healthy seasonings
such as ginger, garlic, and cilantro.
9.Stick to noodles that are lower in fat.
For example, a cup of cooked rice noodles
has 0.352 grams of fat, while the same
amount of chow mein noodles has a whopping
13.842 grams of fat. (Source: USDA)
10.Finally, if a recipe calls for coconut
milk, try one of the skim or low-fat versions.
Eating in the Cafeteria
As America is home
to so many different nationalities, one
can find almost any kind of restaurant
in all the large cities. The restaurants
can range widely in cost from inexpensive
to very expensive. But fast food shops
have become very widespread in the U.
S. because they are quick and cheap.
And cafeterias are especially popular
with American students. There you can
get a variety of food such as fried fish,
barbecued chicken, spaghetti, salad, vegetables,
macaroni, sweet potatoes, rice, hot rolls.
There are also desserts and drinks. You
can pick up whatever strikes your fancy.
Tips are generally not required at cafeterias
where you serve yourself and you are expected
to clear your own table of dishes and
utensils, and discard your trash in the
garbage cans.
In most cafeterias, you stand in line.
As you walk along, you select items available
at a counter. At normal mealtimes, cafeterias
are crowded with people. You can usually
get a seat without waiting too long if
you eat a little early or a little late.
Students entering the cafeterias on
the campus are required to present their
own valid meal cards. Student I. D. cards
and any other identification must be presented
if requested by dining hall staff, student
managers, or checkers. An individual who
refuses to show a student I. D. card a
trespasser and will be denied entrance
and be told to leave the premises.
Dining at students’ cafeteria, students
are required to follows some rules. For
example, once diners leave the dining
hall, they will not be allowed to reenter
during that meal. No food, glass or other
dining services’ property may be removed
from the dining hall. It is expected that
students will be courteous to fellow students
and dining hall personnel while in it.
You are not allowed to break the line.
Any action that jeopardizes the safety
of other students is prohibited. No student
if barefooted will be permitted to enter
the dining hall. Moreover, alcoholic beverages
and drugs are not permitted there. People
under the influence of alcohol or drug
will be required to leave. Another thing
that makes a students cafeteria different
from one out of the campus is the way
of payment. Dining charges are payable
in the same manner as tuition and other
fees.
Vitamins
Many jobs can only
be done with two people. One person takes
the lead. The other person helps. It is
this cooperation which brings success.
So it is with the body. Much of our good
health depends on the cooperation between
leader substances and helper substances.
When they work together, chemical reactions
take place smoothly. Body systems are
kept in balance.
Some of the roost important helpers
in the job of good health are the substances
we call vitamins. Our program today talks
about vitamins.
The word “vitamin” was invented by Polish
scientist Casimir Funk in 1912. Funk had
been studying a substance in the outer
covering, or hull, of rice. The substance
was thought to prevent the disease beriberi.
Earlier studies had shown that people
who removed the hulls before cooking often
developed beriberi. Those who did not
remove the hulls did not get the disease.
Funk believed the substance belonged to
a group of chemicals known as amines.
He added the Latin word “vita”, meaning
life. And so he called the substance a
vitamin — an amine necessary for life.
Funk failed to separate the anti-beriberi
substance from rice hulls. And later research
showed that vitamins are not amines, after
all. But Funk was correct in recognizing
the importance of vitamins for life.
Since his time, scientists have discovered
13 different vitamins. They are known
as vitamins A,B group, C,D,E and K. Scientists
say vitamins act like enzymes. Tiley help
carry out chemical changes within cells.
We get most vitamins from food. If the
foods we eat do not contain all the vitamins
we need, we probably will develop a number
of disorders. This brings us back to Polish
scientist Casimir Funk and the link between
rice hulls and beriberi. His experiments
part of a long search for food that could
cure disease.
What do vitamins do to keep us healthy?
Which foods are the best source for different
ones? Let us look at some of the vitamins
that might be considered the most important.
Vitamin A is needed to produce a light-sensitive
substance in the eyes. And it helps prevent
skin and other tissue from drying out.
People who do not eat enough vitamin A
cannot see well in the dark. They also
may develop a condition that dries the
eyes. The condition, called xerophthalmia,
can result in infections, and lead to
blindness. The best source of vitamin
A is fish liver oil. It is also found
in the yellow part of eggs. Many vegetables
contain substances that the body can change
into vitamin A. These include the yellow
vegetables squash, pumpkin and sweet potatoes.
Vitamin C is necessary for strong bones
and teeth, and for healthy blood vessels.
It also helps wounds heal faster. As we
said earlier, a lack of vitamin C causes
scurvy. The body store very little vitamin
C. So we must get it every day in vitamin
C—rich foods. These include fruits, tomatoes
and uncooked cabbage.
Vitamin D increases the amount of calcium
in the blood. Calcium is needed for nerve
and muscle cells to work normally. It
also is needed to build strong bones.
Vitamins are found in the four groups:
fish and meat, vegetables, eggs and milk
products, and grains. Doctors advise that
the best way to get all the vitamins we
need is to eat some of these foods every
day.