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Itelt vol8 7
1.
食生活で気を付けたいこと 商船三井システムズ株式会社 加藤翔太
2.
今回のテーマにした理由 今週から実家から独立して一人暮らしを始める デスクワーク中心のため太ってきた これから先、健康的な食生活を送るために気を付けら れそうなことを調べてみました
3.
摂取カロリーの目安を守る 男性 女性 ★18-29歳 2,650kcal
1,950kcal 30-49歳 2,650kcal 2,000kcal 50-69歳 2,450kcal 1,950kcal 家系ラーメン 約800kcal カレーライス 約750kcal ビール中ジョッキ 約140kcal 日本酒1合 約185kcal
4.
上手に外食をとる 外食は栄養素が炭水化物(糖質)・脂質に偏りがち 外食は1日一回にとどめ、単品ではなく定食を選ぶ 不足した栄養素はほかの食事で補う
5.
例えば… ラーメン カルシウムやビタミンA・C、食物繊維が不足する 牛乳や乳製品、野菜、果物をプラスする テイクアウト弁当 塩分や脂肪分が多く、野菜が不足する 揚げ物や調味料は控え、野菜や果物をプラスする
6.
「まごわやさしい」を意識する 食品研究家で医学博士の吉村裕之先生が提唱している バランスの良い食事の覚え方 以下のような効果があると言われている 生活習慣病予防 コレステロールダウン
老化予防 皮膚や粘膜の抵抗力強化 疲労回復 骨を丈夫にする
7.
「まごわやさしい」を意識する ま…豆腐・大豆・納豆など ご…ごま わ…わかめなどの海藻類 や…野菜 さ…魚 し…しいたけなどのきのこ類 い…いも類 なるべくすべて取り入れるようにすると 食事のバランスが良くなる
8.
まとめ 大好きなラーメンは控える! 外食したらサラダを買って帰る! (なるべく)自炊する!
9.
End Of File
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