Albuquerque morning journal. [volume] (Albuquerque, N.M.) 1903-1926, 1920-11-02
HOW TO BE HEALTHY
(BY II. w. Wiley. NJ. d.

poses, and serves three great neces-
stiles:
First: 1t must furnish the fuel
for the heat of the body and the
energy of its activities.
Second: 1t must furnish build
ing material for all the tissues OF
the body.
Third: 1t must, furnish repairs
for all the tissues of the body.
There are five general divisions
of, foods.
First: Minerals. These are of
prime necessity. They not only
build the tissues, such as bones and
teeth but they furnish the fluids
of the body with their vital necessi-
ties which promote the circula-
ton of the fluids through the It's
sues and in the blood.
Second: Protein foods, or nitro
genous foods. These are some
times improperly called the body
builders. They do take the most
important part in the function of
building tissues.
They supply most of the bricks
out of which the body structure is
formed. They are particularly
useful in the building of the mus
cular and nerve tissues. They are
also prominent in the bones and
the teeth.
Third: Carbohydrates. There
are two principal carbohydrates:
starch and sugar, They are prin-
cipally used as fuel and are the
source of one of the tissues, name
ly, fats
Fourth: Fats. The fats are pc
culiarly the source of fuel. The
| fats which are deposited in the
human body are not the fats which
are eaten. The fats you eat are
| burned. The fats that are de-
posted are derived chiefly from
| the sugar and starch you eat.
Fifth: Vitamins. Vitamins are
the energizing constituents of food
| They are minute in quantity They
are still an enigma, so far as com
position is concerned. Without
| them. the rest of the food you eat
cannot be utilized. There are
three kinds of these bodies:
(a) one soluble in water, eX-
listing particularly in the bran OF
cereals and the skin of fruits ana
vegetables, and which has the
property of protecting the BODY
/ from nerve deterioration. Lack 81
Them causes a condition known a.
| beri-beri in Japan and as polyneu-
ritis in this country.
% The vitamin soluble in fat
1t exists largely in leaf vegetables
of the leguminous plants. 1t Is
J soluble in fat and is accumulated
i in butter fat. 1t gives to milk one
of it's most vital characters.
Co Another vitamin soluble IN
water which protects from scurVy
1t exists in large quantities in the
Juice of citrous fruits ana in toma-
toes.
1t follows, that in the selection
of foods, you should suck "a az
close as possible to nature. me
modern milling processes deprive
the cereals of most of thelr VIA
minis and minerals. 1t Is obvious
that if we wish to be healthy ano
keen healthy, we should eat cereals
lin their natural state; that is, Wholt
ground and unbolted. The same
is true of fruits and vegetables, IN
sofar as is possible to do so. Ihe
leaf vegetables furnish the VITA
min that is soluble in fat are eA
tremelv wholesome. They are no
yery nutritious, but should p'
eaten in large quantities Whel
available. Fresh foods are Away
to be preferred to preserved FOCUS
The preservation of foods' now
ever. is of the utmost importance
since it carries over to other ga
sons the surplus of any one season.
Meats, poultry, fish and eggs arr
types of highly nitrogenous ioouS
of animal origin. Peas and Deans
are also types of highly nitrogen
Gus foods. We eat too much or lnt
meat proteins, and they are the
most expensive of our foods
Starch is the principal food IN ce'
reals. Starch and sugar form .
greater part of our foods than az
the other elements combined. II
we have a choice among our FOCUS
we usually get as much sugar a.
we need. The eating of reflneo
sugar is not conducive to health
i
VIE eat entirely too much sugar
! in this country. | mean py tldl
| refined sugar. We eat on an aver
age eighty or ninety pounds pei
| head. We would be great dea
healthier If we reduced the CON
sumption of refined sugar to thirty
or forty pounds per head. Sugar
gives quick response, however. ana
is not so injurious to those Whl
indulge in hard labor or violent ek-
ercise 1t is very injurious to
those who lead a sedentary life, and
especially to young children. we
| could get along without any candy
and without much cake or con-
feetions of, any description.
The worker should eat accord
| ing to his age, size and actlVily
| The man who weighs l5o pounas
| and is engaged in hard labor needs
| a great deal more food, especlaily
| of fuel food. such as starch and
| sugar and fat, than the man VINO
is 100 pounds in weight and en-
gagged in light labor. A whole
| some. nutritious, natural 1000
with its proper quantity of MIN
erals, protein, sugar, starch, IA,
| and yitamins protects against all
| disease and makes the laborlng
man more efficient, and especially
guards against those ailments called
! deficiency diseases, such as scurvy,
| beri- beri, ricketts, and polyneuritis.
Good, nutritious food such as / have
outlined above is always useful in
| resisting the inroads of tubercu-
| losis germs.