Did you notice changes in your body after frequently checking your rice, side dishes, and soup during meals?
2024.07.20 21:58
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My mother always considers the five basic nutrients when preparing a meal, so she believes that there should always be 5-6 side dishes on the table.
Thanks to that mom, I might have grown up without significant nutrient deficiencies.
I'm not able to take care of the children that well, but I'm glad that my mom helps me when I prepare dinner...
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The nutrients most lacking in Koreans are calcium, vitamins A-C, and potassium.
According to the Korea National Health and Nutrition Examination Survey, the nutrients that did not meet the Korean nutrient intake standards were calcium, vitamin A, vitamin C, and potassium. It appears that the main issue is with the composition of side dishes. Since the diet mainly consists of salted and cooked vegetable side dishes rather than fresh raw vegetables and fruits, it is presumed that deficiencies in key vitamins and minerals have occurred. [Photo = Getty Images Bank]
Today, there may be someone who has only used leftover food in the refrigerator for a meal. It’s just rice with kimchi and leftover stew. If such eating habits persist for a day or two, they can harm health over time. To protect my body, proper meals are the most important. Exercise comes next. Let’s revisit healthy eating habits for a longer, healthier life.
Did you get the essential nutrients? ... "Spend money on food for my body"
If you understand the importance of various nutrients such as carbohydrates, proteins, and fats, you are likely someone who cares about health. According to Korean nutrient intake standards, the appropriate ratio of nutrients in a meal is 55-65% carbohydrates, 7-20% proteins, and 15-30% fats. Eating too much or too little can both be problematic.
Especially for middle-aged and older individuals experiencing significant bodily changes, it is good to develop the habit of paying attention to meals: rice (carbohydrates), side dishes (proteins, fats, vitamins), and soup (proteins, fats). Do not eat recklessly; make sure you get the essential nutrients your body needs. Even if the cost of ingredients has risen significantly, do not skimp on money for your health. Spending a little more now on proper nutrition can save you more money on medical expenses later.
According to the 2020 Korea National Health and Nutrition Examination Survey, the nutrients that did not meet the Korean nutrient intake standards (100%) were calcium (68% for men, 61% for women), vitamin A (58% for men, 61% for women), vitamin C (77% for men, 64% for women), and potassium (85% for men, 68% for women). It appears that the main issue is related to the composition of side dishes. Since the diet mainly consists of pickled and cooked vegetables rather than fresh raw vegetables, it is presumed that deficiencies in key vitamins and minerals have occurred.
In particular, calcium deficiency is a serious issue. The proportion of people consuming an adequate amount of calcium has been steadily decreasing over the past five years, reaching only about 15%. The percentage of female adolescents and the elderly who meet the recommended calcium intake is less than 10%, which is very low. Severe calcium deficiency can weaken the bones that support the body's center. If an elderly person falls and fractures the hip (pelvic bone), it can even threaten their life.
If you dislike milk due to digestive issues, yogurt is an alternative... "Take care of it even a little when you're young."
Calcium is found in milk and dairy products, fish eaten with bones, calcium-fortified foods, some green vegetables, grains, and fruits. Most vegetables are not high in calcium. According to data from the Korea Disease Control and Prevention Agency, the calcium most easily absorbed by the body is found in milk. However, many people avoid it due to digestive issues. As an alternative, calcium-fortified low-fat yogurt comes to mind. The protein in yogurt is almost the same as in milk, but the probiotics break down the protein, making it easier to digest. It feels gentle on the stomach. However, to prevent excessive intake of sugar, saturated fat, and calories, it is important to carefully check the ingredient list before purchasing.
How to get enough vitamin A-C and potassium?... "Put fresh vegetables and fruits on your table"
Consistently eating fresh vegetables and fruits is better than pickled vegetable side dishes for obtaining vitamin A-C and potassium. Vitamin C is a nutrient that prevents cell damage (aging) and is found abundantly in tomatoes, green peppers, broccoli, citrus fruits, strawberries, and kiwis. Vitamin A is rich in milk and eggs and contributes to maintaining vision and protecting normal cells. Factory-made vitamin supplements cannot provide the cancer prevention benefits of vitamins obtained from fresh vegetables and fruits (according to the National Cancer Information Center).
Take your time to recall the meal menu you ate today.
You need to eat natural vitamins derived from vegetables and fruits in their natural state to properly gain health benefits. Mix whole grains into your rice, and consume lean meat, beans, tofu, fish, and eggs to reduce concerns about protein intake. Eating unsaturated fats found in blue fish (such as mackerel, saury, tuna, etc.) can help lower bad cholesterol (LDL), which is good for your blood and blood vessels.
Let's take a slow look at the menu of the meal I ate today. Considering whether it properly includes carbohydrates (whole grains), proteins (meat, eggs, beans, fish, etc.), fats, vitamins, and calcium, we are one step closer to a healthy lifespan. To reiterate, food choices are the most important. Exercise comes next.
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