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S5: Macronutrients/ Micronutrients & Food prep - Coggle Diagram

- - - - Chicken breast 85g=25g protein.
      - Beef 85 grams =22 g protein
      - VERY DIGESTABLE
        
        95% ILLEAL digestiblity for eggs, meats and milk
      - Have more sulfar amino acids which are acidic and need buffering with calcium. can dec bone health
      - Animal proteins 1/4- 1/3 protein
    - - Soy beans 172g= 18g protein
      - Tofu 136g= 20.6g protein
      - pinto beens & lentils similar
      - HEMP seeds 33g =15g protein- higher than animal poryeo
      - PLANT PROTEINS LESS DIGESTIBLE.
        
        Sou, wheat and gluten similar to meant ie illeal digestibility of 90%
        
        cereals and peas- 80-90%
        
        Plants 50-80%
      - Plant proteins 1/8 protein
      - Plants contain all essential amino acids- but often not in ideal proportion. A healthy mixed vegetarian diet can provide with a combination of fruit and veg
  - - - Polyunsaturated
        
        Omega 3 (antiflammatory)
        
        some omega 6s (eg. lineolic acid) are anti inflammatory
      - Monounsaturated
        
        Oils at room temp
        
        eg. olive, rapeseed, sesame oils
        
        If used instead of saturated- lower LDL and CVD risk
    - - Polyunsaturated
        
        Omega 6- arachhidonic acid
        
        Inflammatory
      - Saturated
        
        Lauric Acid (coconuts)
        
        increases HDL & LDL
        
        HDL may not lower CVD. LDL will inc CVD risk so overall best to avoid
        
        Stearic Acid
        
        Cheese, poultry, meat, dairy, dark chocolate
        
        Ass with endothelial cell damage
        
        Ass with colorectal cancer
        
        Palmitic acid
        
        Palm oil, butter, cheese, milk
        
        Most common sat fat
        
        Inc. CVD risk
        
        Mystiric acid
        
        Dairy, coconut & palm oil
      - TRANS FATS
        
        Partially hydrogenated vegetable oils
        
        INC RISK OF CVD & STROKE
  - - - BENEFITS
        
        Lowers cholesterol
        
        stabalizes blood sugar
        
        inc. satiety
        
        dec risk of diabetes
        
        dec risk of colon cancer
      - recommendations for fibre
        
        WOMEN >25G/DAY (IDEALLY 40)
        
        MEN>38g/day (ideally 45g)
        
        no fiber in meat and dairy
- - - - Brocolli, cauliflower
    - - garlic/onions/leeks
    - - caratanoids
        
        Stimulate killer cells
    - - high in cal/Mg/K+
        
        spinach, lettuce, chard
  - - - colon, stomacg, pacreatic, prostate cancer