Coursera Note: Child Nutrition and Cook (Week 2)

本周学的三大宏观营养素其实大致上我都已经了解过了,对我来说是熟悉已有知识的对应英语。

It’s more important to provide fresh hand made food than providing nutrients.

In a typical week, more than half of America’s children do not sit down to a daily meal with their families.

“Eat food, not much, mostly vegetable”

use small plate and small cup to fill juice.

Think about what serve the vegetables well. do not start with protein, start with vegetables.

Carbohydrates

complex carbs, starchy foods, poly saccharides

simple carbs: glucose fructose galactose

monosaccharides

sucrose: regular table sugar

lactose:

dietary fiber: soluble; insoluble

soluble: gut health; cholesterol regulation

insoluble: prevents constipation; accelerates food transit

Fats

brain development. nerve, cushioning protection, blood, plaque,

protect us from arterial plaque.

saturated fats: solid. fat acid is very flat. butter and red meat.

unsaturated fats: natural fats; man-made;

natural fats: olive oil; avocado; nuts

man-made: reused; trans fats; LDL cholestero; reduse the good cholesterol

Proteins

immune system; transport; fluid distribution;

20 total 9 essential amino acids;

some contains complete: egg, meat, fish

some incomplete: eat variety food.

Sugar

risk: 2 type diabetes; obesity;

plain water is the best thing to solve thirsty.

glycemic index

blood sugar level high; insulin;

moderate

we live in an all or none time.

toxic: emphasize how dangerous sugar

Michael Pollan food rules:

eg. only have sweet and second helpings on days begin with S.

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