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Diet for a Programmed Life

Popularity：809 ℃/2024-10-10 16:43:29

Fat Loss Meal Core

high quality protein

Chicken breast, fish, lean beef, eggs, and tofu help maintain muscle and increase satiety.

high fiber food

Green leafy vegetables, broccoli, carrots, spinach,brown rice、quinoa (loanword)、oatmealetc., to promote digestion, stabilize blood sugar, and enhance satiety.

low calorie (foodstuff)

Reduce your intake of fats and refined carbohydrates to avoid unnecessary calorie buildup.

Healthy fats (in moderation)

Such as avocado, olive oil, and nuts to help maintain normal metabolism and body functions.

carbohydrate

sweet potato、peanut (Tw)etc. are starchy vegetables, which are healthier sources of carbohydrates with higher nutrient density and are better suited for consumption during workouts than refined rice and pasta.

Eggs in detail

1. Advantages of Protein

  • high protein: Protein consists mainly of water and protein and is a pure source of high quality protein. There is virtually no fat or carbohydrates.
  • low calorie (foodstuff): Since egg whites are virtually fat-free and low in calories, they are especially good for bodybuilders who are strictly controlling their calorie intake, especially during the fat loss phase.

2. The role of the egg yolk

  • nutrient-rich: Egg yolks contain almost all vitamins and minerals, including vitamins A, D, E, and B vitamins, as well as minerals such as iron, phosphorus, and zinc. It alsoContains choline, which contributes to brain function and liver health。
  • healthy fat：Egg yolks contain unsaturated fatty acids, which are good for heart health. It also contains a small amount of saturated fat, but it does not pose a health risk when consumed in moderation.
  • triglyceride: Egg yolks are high in cholesterol, but studies have shown that cholesterol in food has little effect on blood cholesterol levels in most people. Therefore, healthy individuals who consume moderate amounts of egg yolks usually do not cause cholesterol problems.

Is there a need to differentiate?

  • muscle building phase: Egg yolks not only provide good fats but also important vitamins and minerals. Therefore, whole eggs can be eaten during the muscle building period in order to get the complete nutritional intake.
  • fat loss phase: During the fat loss phase, calorie intake needs to be strictly controlled, especially fat intake. You can appropriately control the intake of egg yolks and only eat the rest of the egg whites in order to consume sufficient protein without exceeding the limit.

antioxidant food

Antioxidant foods are those that contain foods that can help fight free radicals and reduce oxidative stress. Free radicals are one of the culprits of cell damage and many chronic diseases. Here are some well-known antioxidant foods:

  • carrion: Blueberries, strawberries, blackberries, blackcurrants, cranberries, raspberries, etc., which are rich in a variety of antioxidants such as vitamin C, flavonoids, tannins, resveratrol, phenolic acids, and lignans, making them an excellent source of antioxidants.
  • dark green vegetable: Spinach, kale, and chard are rich in chlorophyll, carotene, and vitamin C, which have good antioxidant properties.
  • Tomato, tomato: Rich in lycopene, a potent antioxidant, the antioxidant activity increases when heated.
  • Nuts and seeds:: Such as almonds, walnuts, hazelnuts, flaxseeds and chia seeds contain vitamin E and $\Omega-3$ fatty acids.
  • citrus fruit: Oranges, grapefruit, lemons and limes are rich in vitamin C.
  • whole grain: such as oats, brown rice and whole wheat bread, contain antioxidants and fiber.
  • Coffee and green tea: Green tea, in particular, is rich in antioxidant tea polyphenols.
  • dark chocolate: Dark chocolate with 70% to 100% cocoa butter solids is high in antioxidant content.
  • Olive oil:Extra virgin olive oil, in particular, is rich in antioxidants.
  • Fish:Fish such as salmon, tuna, sea bass, and balsa are rich in $\Omega-3$ fatty acids, an antioxidant that helps reduce inflammation.
  • red wine: Contains resveratrol, a powerful antioxidant.
  • sweet potato: Rich in beta-carotene and vitamin C.
  • legumes: such as soybeans, black beans, red beans, green beans and lentils, contain antioxidants and fiber.
  • Garlic and onion: Contains sulfur compounds, which have antioxidant properties.
  • cilantro: Especially red and yellow bell peppers, which are rich in vitamin C.
  • avocado (Persea americana): Contains healthy monounsaturated fatty acids and vitamin E.

These foods not only provide antioxidant protection but also help maintain overall health. Increasing the intake of these foods in your daily diet can help improve your body's antioxidant capacity.

Microelements in food

mineral, esp. dietary mineral

Trace elements (or minerals) are essential nutrients for health and physiological functioning of the human body, and despite their low levels in the body, they are vital for maintaining the proper functioning of the body's systems. Here are some common trace minerals and their main functions and food sources:

Iron

  • functionality: Iron is a core component of hemoglobin, which is responsible for transporting oxygen from the lungs to all tissues of the body. It is also involved in energy metabolism and immune function.
  • food source: Red meat, animal liver, beans, spinach, nuts, whole grains, seafood.

Zinc (Zinc)

  • functionality: Zinc plays a vital role in the immune system, helps with wound healing, DNA synthesis, protein synthesis, and is essential for smell and taste perception.
  • food source: Oysters, beef, chicken, pumpkin seeds, beans, nuts, whole grains.

Copper

  • functionality: Copper contributes to iron absorption, supports red blood cell production, and is involved in energy metabolism and antioxidant reactions.
  • food source: shellfish, nuts, seeds, whole grains, legumes, animal liver.

Iodine

  • functionality: Iodine is a key component of thyroid hormones that regulate metabolism, energy expenditure, and physical development.
  • food source: Iodized salt, kelp, fish, dairy products, eggs.

Selenium

  • functionality: Selenium is a powerful antioxidant that helps protect cells from oxidative damage and supports thyroid function and the immune system.
  • food source: Brazil nuts, seafood, eggs, meat, whole grains.

Manganese

  • functionality: Manganese is involved in bone development, energy metabolism, function of antioxidant enzymes, and metabolism of sugars and amino acids.
  • food source: Whole grains, nuts, beans, leafy greens.

Chromium

  • functionality: Chromium helps regulate blood sugar levels and promotes glucose metabolism by enhancing the action of insulin.
  • food source: Meats, whole grains, nuts, vegetables, dairy products.

Molybdenum

  • functionality: Molybdenum is a coenzyme in a number of enzymes and is involved in the metabolism of amino acids and nucleic acids, as well as the breakdown of toxins in the body.
  • food source: Beans, whole grains, nuts, dairy products.

Fluorine

  • functionality: Fluoride helps to strengthen teeth and bones, prevent cavities and maintain bone health.
  • food source: Fluoridated water, seafood, tea.

Cobalt

  • functionality: Cobalt is an important component of vitamin B12, which is involved in red blood cell production and nervous system health.
  • food source: Animal liver, fish, dairy products, meat.

Sulfur

  • functionality: Sulfur is a component of amino acids (e.g. methionine and cysteine) and is involved in protein synthesis and maintenance of cellular structure.
  • food source: Eggs, meat, onions, garlic, cruciferous vegetables (e.g., broccoli, cabbage).

vitamins

Vitamins are organic compounds that are essential for maintaining good health. They are required in the body in small amounts but play an important role in metabolism, immune regulation and anti-aging.

vitamin A

  • functionality: Maintains healthy vision, promotes growth of skin and mucosal tissues, and enhances immune function.
  • food source: Carrots, sweet potatoes, pumpkin, animal liver, eggs.

vitamin B

  • functionality: B vitamins are involved in energy metabolism, erythropoiesis, nervous system function, and DNA synthesis.
  • food source: Whole grains, meats, legumes, nuts, dairy products.

vitamin C

  • functionality: A powerful antioxidant that boosts collagen production, strengthens the immune system, and aids in wound healing.
  • food source: Citrus fruits (e.g., oranges, lemons), strawberries, tomatoes, peppers, spinach.

vitamin D

  • functionality: Helps with calcium absorption, maintains healthy bones and teeth, and also regulates the immune system.
  • food source: Fish (e.g. salmon, mackerel), egg yolks, fortified milk, mushrooms.

vitamin E

  • functionality: Acts as a fat-soluble antioxidant, protecting cells from free radical damage and promoting healthy skin.
  • food source: Nuts, seeds, olive oil, spinach, avocados.

vitamin K

  • functionality: Promotes blood clotting and bone health and aids in the proper utilization of calcium.
  • food source: Green leafy vegetables (e.g. spinach, kale), broccoli, Brussels sprouts, fermented foods.

phytochemical

Phytochemicals are natural compounds found in plants that have a wide range of biological activities, including antioxidant, anti-inflammatory and anti-cancer properties. Although they are not "nutrients" in the traditional sense, they play an important role in preventing disease and enhancing health.

Carotenoids (carotenoids)

  • functionality: Including beta-carotene, lutein and lycopene, carotenoids have antioxidant properties that protect the skin and eyes from UV damage and reduce the risk of certain cancers.
  • food source: carrots, squash, tomatoes, spinach, sweet potatoes.

Polyphenols

  • functionality: Polyphenols are powerful antioxidants that neutralize free radicals, reduce inflammation, and improve cardiovascular health.
  • food source: green tea, red wine, dark chocolate, berries (e.g. blueberries, strawberries), olive oil.

Flavonoids

  • functionality: Flavonoids are pigment compounds found in plants that have powerful antioxidant properties, improve heart health, boost the immune system, and may help prevent cancer.
  • food source: Citrus fruits, onions, apples, tea, red wine, beans.

Sulfur Compounds

  • functionality: Sulfur-containing compounds (e.g., allicin) boost the immune system and have antibacterial, antiviral, and anticancer properties.
  • food source: Garlic, onions, leeks, scallions, asparagus.

Isothiocyanates (Isothiocyanates)

  • functionality: These compounds help fight cancer and are especially abundant in cruciferous vegetables (e.g., broccoli, kale), which activate detoxification enzymes in the body.
  • food source: broccoli, cabbage, cauliflower, kale.

amino acids

Although amino acids are not usually considered "micronutrients," they are the basic building blocks of proteins and play an important role in the body.

Arginine

  • functionality: Promotes blood circulation, supports the immune system and enhances wound healing.
  • food source: Meat, eggs, fish, dairy products, nuts.

Lysine

  • functionality: Promotes calcium absorption, participates in collagen synthesis, and supports immune function.
  • food source: Meat, beans, dairy, nuts.

Tryptophan

  • functionality: Tryptophan is a precursor to the synthesis of neurotransmitters such as serotonin, which helps regulate mood and sleep.
  • food source: Turkey, dairy, bananas, nuts.

fatty acids

Fatty acids are essential for maintaining healthy cell membranes, brain function, and the health of the cardiovascular system.

Omega-3 Fatty Acids

  • functionality: Has anti-inflammatory properties, supports cardiovascular health, promotes brain function, and may help reduce the risk of depression.
  • food source:: Fish (e.g. salmon, herring), flaxseed, chia seeds, walnuts.

Omega-6 Fatty Acids

  • functionality: Helps maintain the integrity of cell membranes and supports the immune system, but excessive intake may trigger inflammation.
  • food source: Vegetable oils (e.g. sunflower oil, corn oil), nuts, seeds.

Functional classification

antioxidant effect

Antioxidants neutralize free radicals and prevent oxidative cell damage, thereby slowing down aging and preventing disease.

  • vitamin C: Citrus fruits, strawberries, tomatoes, spinach.
  • vitamin E: Nuts, seeds, olive oil, avocados.
  • carotenoids(e.g. beta-carotene, lycopene): carrots, tomatoes, squash, spinach.
  • polyphenol: green tea, red wine, berries, dark chocolate.
  • selenium (chemistry): Brazil nuts, seafood, eggs, meat.
  • zinc (chemistry): oysters, beef, pumpkin seeds, whole grains.

Immune Enhancement and Anti-Inflammatory

These micronutrients help increase the activity of the immune system, prevent infections, and reduce inflammation in the body.

  • vitamin A: Carrots, pumpkin, animal liver, eggs.
  • vitamin D: Fish, egg yolks, mushrooms, fortified milk.
  • zinc (chemistry): Oysters, meat, whole grains.
  • selenium (chemistry): Brazil nuts, eggs, seafood.
  • omega-3 fatty acid: Salmon, flaxseed, chia seeds, walnuts.
  • sulfide(Allicin): Garlic, onions, leeks, shallots.
  • argnine (Arg), an essential amino acid: Meat, fish, dairy products, nuts.

Bone and dental health

These trace minerals aid in the absorption of calcium, promote bone development and maintain bone density, preventing osteoporosis and dental disease.

  • calcium (chemistry): Dairy, tofu, kale.
  • vitamin D: Fish, fortified milk, egg yolks.
  • vitamin K: Green leafy vegetables (spinach, kale), broccoli, fermented foods.
  • magnesium (chemistry): Green leafy vegetables, nuts, whole grains, legumes.
  • fluorine (chemistry): Fluoridated water, tea, seafood.

Energy metabolism and blood glucose regulation

These elements are involved in the metabolism of carbohydrates, proteins, and fats, helping to keep blood sugar levels stable.

  • B vitamins(B1, B2, B6, B12): whole grains, legumes, dairy products, meat.
  • barium: Whole grains, meats, nuts, vegetables.
  • manganese (chemistry): Whole grains, nuts, legumes, green leafy vegetables.
  • magnesium (chemistry): Nuts, seeds, green leafy vegetables, legumes.
  • unshakeable: red meat, spinach, beans, seafood.

Nervous system function and emotion regulation

These micronutrients help maintain a healthy nervous system, help regulate mood, and improve sleep and mental state.

  • Vitamin B12: Meat, fish, dairy products, eggs.
  • magnesium (chemistry): Nuts, seeds, beans, green leafy vegetables.
  • lysine (Lys), an essential amino acid: Meat, beans, dairy products.
  • tryptophan (Trp), an essential amino acid: Turkey, dairy, bananas, nuts.
  • omega-3 fatty acid: Fish, flaxseed, walnuts.

Cardiovascular health

These trace minerals protect the health of the heart and blood vessels by regulating blood lipids, reducing inflammation and maintaining blood pressure.

  • potassium (chemistry): bananas, potatoes, leafy greens, avocados.
  • magnesium (chemistry): Nuts, whole grains, legumes, green leafy vegetables.
  • omega-3 fatty acid: Salmon, flaxseed, walnuts, chia seeds.
  • flavonoids: Citrus fruits, red wine, onions, apples, tea.
  • polyphenol: green tea, red wine, dark chocolate, olive oil.

Promotes collagen production and skin health

These micronutrients aid in collagen production, promote skin elasticity, reduce wrinkles, and improve overall skin condition.

  • vitamin C: Citrus fruits, strawberries, tomatoes.
  • vitamin E: Nuts, seeds, olive oil, avocados.
  • copper (chemistry): Nuts, shellfish, beans, whole grains.
  • sulfur (chemistry): Onions, garlic, cruciferous vegetables (broccoli, cabbage).

Blood Health and Oxygen Transportation

These micronutrients aid in red blood cell production and oxygen transportation, maintaining proper oxygen levels in the body.

  • unshakeable: Red meat, animal liver, beans, spinach.
  • cobalt (chemistry): animal liver, fish, dairy products, meat (which is a component of vitamin B12).
  • copper (chemistry): shellfish, whole grains, nuts, animal liver.

 

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