دانلود کتاب Nutrition For Dummies

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Cover......Page 1
Title Page......Page 3
Copyright Page......Page 4
Table of Contents......Page 7
About This Book......Page 17
Foolish Assumptions......Page 18
Where to Go from Here......Page 19
Part 1 Nutrition 101: The Basic Facts about Nutrition......Page 21
Chapter 1 Nutrition Equals Life: Knowing What to Eat to Get What You Need......Page 23
Discovering the First Principles of Nutrition......Page 24
Breaking nutrients into two groups......Page 25
Looking at essential nutrients......Page 26
Protecting the Nutrients in Your Food......Page 28
Knowing Your Nutritional Status......Page 29
Nutrition people......Page 30
Questions to ask about any study......Page 31
Introducing the Digestive System......Page 37
Your brain, eyes, and nose......Page 39
Your mouth......Page 40
Your small intestine......Page 41
Your large intestine......Page 43
RDAs: Guidelines for Good Nutrition......Page 47
Recommendations for carbohydrates, fats, dietary fiber, and alcohol......Page 48
Different people, different needs......Page 49
AIs: The Nutritional Numbers Formerly Known as ESADDIs......Page 50
DRI: The Totally Complete Nutrition Guide......Page 51
Chapter 4 Bigger But Not Better......Page 57
Observing the Obesity Map......Page 58
Weight charts and tables......Page 60
The BMI: Another way to rate your weight......Page 62
Understanding What the Numbers Really Mean......Page 64
Seeing red flags on weight and health......Page 65
Facing the Numbers When They Don’t Fit Your Body......Page 66
Chapter 5 Calories: Powering Up the Body......Page 69
Counting the Calories in Food......Page 70
Empty calories......Page 71
Every calorie counts......Page 72
Resting energy expenditure (REE)......Page 73
Sex, glands, and chocolate cake......Page 74
Energy for work......Page 76
Calculating Your Daily Calorie Needs......Page 77
Part 2 The Good Stuff in Your Food......Page 79
Understanding How Your Body Uses Proteins......Page 81
Moving Proteins from Your Dinner Plate to Your Cells......Page 83
Essential and nonessential proteins......Page 84
Evaluating proteins......Page 85
Calculating the correct amount......Page 89
Boosting your protein intake: Special considerations......Page 90
Avoiding protein overload......Page 91
Discovering How Your Body Uses Fats......Page 93
Pulling energy from fat......Page 94
Defining Fatty Acids and Their Relationship to Dietary Fat......Page 96
Looking at the fatty acids in food......Page 98
Getting the right amount of fat......Page 100
Cholesterol and heart disease......Page 103
Lipoproteins......Page 104
Diet and cholesterol......Page 106
Checking Out Carbohydrates......Page 109
Dietary fiber......Page 110
Carbohydrates and Energy: A Biochemical Love Story......Page 111
How glucose becomes energy......Page 112
Other ways your body uses carbohydrates......Page 113
Some people have problems with carbohydrates......Page 114
Some people need extra carbohydrates......Page 115
Defining the two kinds of dietary fiber......Page 117
Determining how much fiber you need......Page 118
Chapter 9 Alcohol: Another Form of Grape and Grain......Page 125
Distilled alcohol products......Page 126
The foods used to make beverage alcohol......Page 127
Following Alcohol through Your Body......Page 128
Understanding How Alcohol Affects Your Health......Page 130
The physical effects of excessive drinking......Page 131
Alcoholism: An addiction disease......Page 132
Who shouldn’t drink......Page 133
Alcohol and age......Page 134
Advice from the Sages: Moderation......Page 135
Understanding What Vitamins Your Body Needs......Page 137
Fat-soluble vitamins......Page 139
Water-soluble vitamins......Page 142
Too Much or Too Little: Avoiding Two Ways to Go Wrong with Vitamins......Page 147
Vitamin deficiencies......Page 148
Vitamin megadoses......Page 149
I’m pregnant......Page 151
I’m breast-feeding......Page 152
I have very light skin or very dark skin......Page 153
Chapter 11 Making Mineral Magic......Page 155
Getting the Minerals You Need......Page 156
The major minerals......Page 157
The trace elements......Page 160
Avoiding mineral deficiency......Page 164
Understanding the risks of overdoses......Page 165
You’re a strict vegetarian......Page 167
You’re pregnant or nursing......Page 168
Chapter 12 The Wonder of Water......Page 171
Maintaining the Right Amount of Water in Your Body......Page 172
The electrolytes’ primary job......Page 174
Getting the Water You Need......Page 175
Evaluating Electrolytes......Page 177
When you need more......Page 178
Dehydration: When the Body Doesn’t Get Enough Water......Page 180
The crash......Page 181
Introducing Dietary Supplements......Page 183
When food isn’t enough......Page 185
Using supplements as insurance......Page 186
Exploring Supplement Safety: An Iffy Proposition......Page 188
Choosing the Most Effective Supplements......Page 190
Getting Nutrients from Food Rather Than Supplements......Page 194
Part 3 Hunger, Health, and Habits......Page 195
Underlining the Difference between Hunger and Appetite......Page 197
Identifying the hormones that say, “I’m hungry” and “I’m full”......Page 199
The better way: Five or six small meals......Page 201
Maintaining a healthy appetite......Page 202
Baby, it’s cold outside......Page 203
Taking medicine that changes your appetite......Page 204
Obesity......Page 205
Bulimia nervosa......Page 206
Binge eating disorder......Page 207
Tackling Taste: How Your Brain and Tongue Work Together......Page 209
The five basic flavors......Page 210
Your health and your taste buds......Page 211
Listening to your body......Page 213
Loving the food you’re with: Geography and taste......Page 214
Taking offense to food and flavors......Page 216
Changing the Menu: Adapting to Exotic Foods......Page 217
Stirring the stew: The culinary benefits of immigration......Page 218
Discovering the Dietary Guidelines for Americans......Page 223
Finding What’s New in the 2020–2025 Edition......Page 225
Factor in the fats......Page 228
Subtract the added sugar......Page 229
Bring on the veggies......Page 230
Get up and go......Page 231
Do the Guidelines Work?......Page 234
Checking Out Basic Diet Pictures......Page 237
From pyramid to plate: The evolution of the Food Guide......Page 238
An assortment of pyramids and plates......Page 240
Tracking Food Patterns......Page 242
Understanding the Nutrition Facts Label......Page 243
Getting the facts......Page 244
Relying on labels: Health claims......Page 246
Navigating the highs and lows......Page 248
Using Pyramids, Plates, Patterns, and Labels to Choose Healthful Foods......Page 251
Reading a Restaurant Menu......Page 253
Apportion the portions......Page 254
Start simple......Page 255
Undress the veggies......Page 256
Minimize the main dish......Page 257
Satisfy your sweet tooth......Page 258
Writing Rules for Chain Restaurants......Page 259
Choosing wisely at the drive-through......Page 261
Finding a guilt-free, 300-calorie snack solution......Page 262
Managing the Mechanical Menu......Page 263
Part 4 Food Processing......Page 265
Chapter 19 Praising Food Processing......Page 267
Preserving Food: Five Methods of Processing......Page 268
Temperature control......Page 269
Controlling the air flow......Page 270
Irradiation......Page 271
Adding nutrients......Page 272
Faking It: Food Substitutes......Page 273
Alternative foods No. 1: Fat replacers......Page 274
Alternative foods No. 2: Substitute sweeteners......Page 277
A Last Word: Follow That Bird......Page 280
Chapter 20 Healthful and Delicious Heat......Page 281
Cooking with fire......Page 282
Changing food’s texture......Page 283
Enhancing flavor and aroma......Page 286
Shading the color palette......Page 287
Picking the Right Cooking Materials......Page 288
Copper......Page 289
Glass......Page 290
Stainless steel......Page 291
Protecting the Nutrients in Cooked Foods......Page 292
Keeping those volatile vitamins......Page 293
Keeping Food Safe by Cooking......Page 294
Naming the bad guys......Page 295
Heating to the appropriate temperature......Page 296
Cold Comfort: Chilling and Freezing......Page 299
How freezing affects the texture of food......Page 302
Refreezing frozen food......Page 303
Canned Food: Keeping Out Contaminants......Page 304
How drying affects food’s nutritional value......Page 305
When dried fruit may be hazardous to your health......Page 306
Irradiation: A Hot Topic......Page 307
Nature’s Beneficial Chemistry......Page 311
Hormonelike compounds......Page 312
Sulfur compounds......Page 313
Nutrient additives......Page 314
Color additives......Page 315
Flavor additives......Page 317
Other additives in food......Page 318
Explaining carcinogens......Page 319
Listing allergens......Page 321
Beyond Additives: Foods Nature Never Made......Page 322
Part 5 Food and Medicine......Page 325
Chapter 23 When Food Fights Back......Page 327
Understanding how an allergic reaction occurs......Page 328
Identifying food allergies......Page 330
Reading the food ingredient label......Page 331
Avoiding unusual interactions......Page 333
Recognizing Other Body Reactions to Food......Page 335
Nourishing the Developing Brain......Page 337
Fish and the teenage brain......Page 338
Avoiding malicious mercury......Page 339
Protecting the Adult Brain......Page 341
Introducing the natural enemies of thought and memory......Page 342
Choosing foods that boost the brain......Page 343
Minding your mind diet......Page 344
Altering the Emotional Brain......Page 345
Recognizing mood malfunctions......Page 346
Seeing how food can affect your mood......Page 347
Using food to manage mood......Page 351
Healing the Injured Brain......Page 352
The 5, 7, 2, 4, 100, 200 solution......Page 353
The (eventual) official word......Page 354
Eating to Benefit Your Brain and Your Body......Page 355
Chapter 25 Food and Drug Interactions......Page 357
Following Food and Drug Interactions......Page 358
Listing the Reactions of Drugs and Certain Foods......Page 359
Discovering Drug Interactions with Nutrients......Page 361
Using Food to Improve a Drug’s Performance......Page 362
Defining Food as Medicine......Page 365
Naming Diets with Absolutely, Positively Beneficial Medical Effects......Page 366
Using Food to Prevent Disease......Page 367
Reviewing the evidence on anticancer diets......Page 368
DASHing to healthy blood pressure......Page 370
Conquering the common cold......Page 371
Eating for a Better Body (And Brain)......Page 372
The Last Word on Food versus Medicine......Page 373
Part 6 The Part of Tens......Page 375
Chapter 27 Ten Reliable Food and Nutrition Websites......Page 377
U.S. Food and Drug Administration (FDA)......Page 378
The American Heart Association (AHA)......Page 379
Mayo Clinic......Page 380
Food Safety News......Page 381
Be Mindful of Your Eating Habits......Page 383
Eat Plenty of Vegetables and Fruits, Whole Grain Foods, and Protein Foods......Page 384
Check the Guidelines for Updates......Page 385
Avocado......Page 387
Beans......Page 388
Chocolate......Page 389
Nuts......Page 390
White Tea......Page 391
Whole Grains......Page 392
Chapter 30 Ten Ways Coffee (and Tea) Make Life Better......Page 393
Coffee Chases the Blues......Page 394
Coffee Lowers Your Risk of Stroke......Page 395
Coffee May Ward Off Type 2 Diabetes......Page 396
Coffee Drinkers Live Longer......Page 397
Papaya......Page 399
Peas......Page 400
Pineapple......Page 401
Pork......Page 402
Potato......Page 403
Prune......Page 404
Pumpkin......Page 405
Appendix Glossary of Nutrition Terms......Page 407
Index......Page 417