دانلود کتاب The art of nutritional cooking

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Cover......Page 1
Contents......Page 4
CHAPTER 1 Discovering Food and Nutrition......Page 12
When Food Was Necessary......Page 13
When Food Became Fashionable......Page 15
The Birth of World Cuisine......Page 16
When Food Became Convenient: The Fast-Food Generation......Page 17
The Beginning of Nutritional Science......Page 19
Can Good Nutrition Wait?......Page 20
CHAPTER 2 Nutritional Guidelines......Page 24
Nutrition in the United States Today......Page 26
Dietary Reference Intakes......Page 27
Dietary Guidelines for Americans......Page 31
My Pyramid: The New Food Guide Pyramid......Page 32
Food Labeling......Page 35
International Dietary Guidelines......Page 50
CHAPTER 3 Carbohydrates......Page 54
Classification of Carbohydrates......Page 56
Carbohydrate-Related Disorders......Page 64
Carbohydrate Loading for Sports......Page 66
Fiber......Page 67
CHAPTER 4 Proteins......Page 80
Why Do We Need Proteins?......Page 81
Protein Discovery and Function......Page 82
Amino Acids: The Structure of Protein......Page 83
Protein Quality......Page 84
Protein Requirement......Page 86
Food is More than Protein......Page 88
Digestion and Absorption of Protein......Page 90
Consequences of Insufficient Dietary Protein......Page 91
Vegetarianism......Page 92
CHAPTER 5 Lipids: Fats and Oils......Page 98
Classification of Dietary Lipids, Fats, and Oils......Page 100
Digestion of Fat......Page 104
Metabolism of Lipids......Page 105
Dietary Recommendations......Page 106
Hydrogenation......Page 107
Tips About Fatty Acids......Page 108
Fat Replacers......Page 109
CHAPTER 6 Vitamins......Page 114
Fat-Soluble Vitamins......Page 116
Water-Soluble Vitamins......Page 126
Phytochemicals......Page 142
A Problem with Vitamin Supplements......Page 143
CHAPTER 7 Minerals......Page 148
Major Minerals (Macrominerals)......Page 149
Trace Minerals (Microminerals)......Page 161
Other Micronutrients......Page 171
CHAPTER 8 Health and Diet......Page 176
Diet and Aging......Page 177
Osteoporosis......Page 178
Diabetes......Page 179
Heart Disease......Page 180
Cancer......Page 181
Arthritis......Page 182
High Blood Pressure (Hypertension)......Page 183
Diet and Skin Care......Page 185
CHAPTER 9 Weight Control......Page 188
Prevalence of Obesity......Page 189
Causes of Obesity......Page 191
Ill Effects of Obesity......Page 192
Comparing Weight-Loss Diets......Page 193
Balancing Energy Intake and Expenditure......Page 196
Making Healthy Food Choices and Substitutions......Page 198
Environmental Factors......Page 199
Exercise and Weight Control......Page 202
More than Just Aerobics......Page 203
Appetite Suppressants......Page 204
CHAPTER 10 Serve Nutritionally Rich Foods through Proper Selection, Handling, and Cooking......Page 208
Nutrient Sensitivity in Foods......Page 210
Buying Nutrient-Rich Foods......Page 213
Storing Foods to Preserve Nutrients......Page 218
Processing Foods to Preserve Nutrients......Page 220
Cooking Foods to Preserve Nutrients......Page 222
CHAPTER 11 The Mechanics of Taste......Page 228
The Components of Taste......Page 229
Five Basic Tastes......Page 231
Primary Odors......Page 233
Flavor Construction......Page 235
Sweating versus Browning to Create Flavors......Page 236
Searing Meats for Better Flavor......Page 237
CHAPTER 12 The Natural Flavor of Foods......Page 240
Historical Use of Spices......Page 241
Historical Use of Herbs......Page 243
Proper Handling......Page 244
Culinary Adventure......Page 245
Flavoring Vegetables......Page 246
A Changing Palate......Page 247
The Onion Family......Page 248
Flavoring Stalk, Root, and Tuber Vegetables......Page 249
Mushrooms for Flavor......Page 251
Oils: Healthy and Flavorful......Page 253
Acidic Flavorings......Page 254
Alcoholic Beverages......Page 255
CHAPTER 13 Building Recipes for Healthier Meals......Page 262
The Challenge......Page 263
Recipe Transformations......Page 266
Substituting Meats and Poultry for Healthier Cooking......Page 269
Substituting Protein Alternatives for Meats, Seafood, and Poultry......Page 272
The Whole Plate Concept......Page 274
Nutritional Sauces......Page 276
Substituting Fats for Healthier Cooking......Page 278
Portioning......Page 282
Create New Healthier Recipes......Page 283
Staff Development......Page 285
CHAPTER 14 Menu Planning: Adding Nutritional Choices......Page 288
Healthy Menu Construction......Page 290
Choosing Alternative Breakfast Items......Page 291
Creating Healthy Appetizers......Page 292
Nutrient-Rich, Low-Fat Soups......Page 293
Making Healthy Salads and Entremets......Page 295
Developing Healthy Meat Entrees......Page 299
Developing Healthy Poultry Entrees......Page 302
Developing Healthy Seafood Entrees......Page 303
Offering Healthy Desserts......Page 305
Vegetarian Menus......Page 307
APPENDIX I: Wines for Cooking......Page 312
APPENDIX II: An Anthology of the Most Generally Used Herbs and Spices......Page 316
APPENDIX III: Food Weights and Measures......Page 324
M......Page 330
X......Page 331
C......Page 332
F......Page 333
M......Page 334
R......Page 335
V......Page 336
Z......Page 337