午夜剧场

I conduct research that records human diets in detail to consider the relationship between diet and health. When I say that, people often think I must cook elaborate meals, but that is not the case. I started researching diet because I wanted to live as healthily as possible with minimal effort even while busy, and I think many people feel the same way. Currently, I try to focus on: 1) reducing salt, 2) choosing whole grains with a low degree of refinement whenever possible, and 3) drinking about one glass of low-fat milk per day.

Almost all Japanese people consume too much salt. Excessive salt is a risk factor for conditions such as high blood pressure and stomach cancer, so reducing salt is desirable for most people. However, it would be problematic to recommend salt reduction to elderly people who cannot eat enough, as it might further decrease their food intake. Choosing germinated rice, partially polished rice, or whole-wheat bread instead of white rice or white bread can increase your intake of dietary fiber and potassium. Dietary fiber is effective in preventing various lifestyle-related diseases, but many Japanese people do not get enough, so it is good to be mindful of consuming it. On the other hand, rice contains small amounts of heavy metals that can have adverse health effects, and there are reports that these amounts are higher in rice with a low degree of refinement. Milk is a good source of calcium and also contains vitamins and protein. However, it is high in fat content—particularly saturated fatty acids, which are a risk factor for cardiovascular disease—so drinking a lot of it is not necessarily better. If low-fat milk is an option, that would be preferable.

If you are thinking, "In the end, it's just complicated!" you are correct. There is no single food that is absolutely good for your health. A single food contains multiple nutrients; among them, there are those you should consume more of and those you should consume less of. It is difficult to maintain health by relying on one food. Conversely, there are multiple foods you can choose to resolve a deficiency (or excess) of a specific nutrient. To get calcium, you can also eat komatsuna (Japanese mustard spinach) or tofu. Once you understand this bidirectional nested structure, you will no longer be swayed by the health information overflowing in the streets.

So, what is a healthy diet? Since there are no absolutely good or bad foods, and there is always the possibility of some deficiency or excess, it is best to diversify your risk by combining various foods. Therefore, terms like "one soup and three dishes" or "30 food items a day" are correct in the sense that they recommend consuming many types of food, but they are difficult to put into practice. Through conducting various research studies, the three items I listed at the beginning are the guidelines I have arrived at that seem likely to yield the maximum benefit with minimal effort for now.