Chronic disease, menopause prevention and management, etc… ‘New Middle Ages’ Customized Healthy Meal Guide-The Digital Chosun Ilbo (

Meals for the prevention and management of chronic diseases

According to a recent analysis of the health status of Koreans, chronic diseases with a high prevalence in prudent years are in the order of hypertension> obesity> dyslipidemia> diabetes, and the incidence of cancer is 37.4% if they survive until their life expectancy (83 years old).

For the prevention and management of hypertension, it is important to maintain an appropriate weight such as waist circumference (less than 35.4 inches for men and 33.4 inches for women), and especially reduce sodium intake by habituating eating lightly. If you are elderly, obese, have diabetes, or have a family history, you can lower blood pressure more effectively by eating a low-salt diet.

Dyslipidemia is related to obesity and overweight, so energy intake and exercise are combined, and a diet rich in whole grains, vegetables, and fish is maintained. Do not consume excess fat within 30% of the daily caloric intake (66.6g, based on 2,000 kcal), refrain from foods high in saturated fat such as chicken skin, butter, margarine, and unsaturated fatty acids such as olive oil, perilla oil, and blue fish. Eat a lot of food.

In order to prevent and manage diabetes, it is recommended to eat regular meals three times a day, including evenly protein foods and vegetables, and to consume dairy products to intake minerals such as high-quality protein and vitamins. As a snack, it is better to consume only an appropriate amount (100g of apple half) of raw fruit 1 or 2 times a day, and refrain from eating snacks or drinking.

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