ZDRAVÍ, KTERÉ CHUTNÁ by Valdis Dahs

ЕСТЬ ЛИ ЧЕГО БОЯТЬСЯ ВЕГЕТАРИАНЦАМ

ДЕФИЦИТ ВИТАМИНОВ И МИНЕРАЛОВ НЕ ПОЛНОЦЕННОЕ ПИТАНИЕ НЕДОСТАТОК ЭНЕРГИИ ПРЕДРАССУДКИ

ПРЕДВЗЯТОЕ МНЕНИЕ – ИМЕТЬ ДЕФИЦИТ НЕОБХОДИМЫХ ВЕЩЕСТВ

ГОЛОД ВКУСОВЫЙ ШОК СЛАБАЯ ПРИЗВОДИТЕЛЬНОСТЬ ТЯЖЁЛАЯ ФИЗИЧЕСКАЯ РАБОТА ЗАНИЖЕННАЯ САМООЦЕНКА

СЛАВА ИСПОЛНИТЕЛЬНОСТИ СЛАВА ВЫНОСЛИВОСТИ НЕДОСТАТОЧНЫЙ РОСТ МЫШЕЧНОЙ ТКАНИ

ЛИНИЯ ЛЕГКОСТЬ ЗДОРОВЬЕ МОДА ТРЕНД ПРОФЕССИОНАЛИЗМ

ДЕФИЦИТ ВИТАМИНОВ И МИНЕРАЛОВ НЕ ПОЛНОЦЕННОЕ ПИТАНИЕ НЕДОСТАТОК ЭНЕРГИИ ПРЕДРАССУДКИ

Риск дефицита Железо Кальций Йод Цинк Вит B12 Вит D Омега 3 Незаменимые аминокислоты

The composition of wheat and wheat products. The figures are for 100g portions.

Dry Cooked Germ Bran Flour (ww) flour (cake) Bread (ww) Bread (Rye) Pumpernickel Bulgar Bulgar (canned)

Energy (cal) 330 79 363 240 318 350 268 243 207 353 181 Mg (mg) 160 27 336 450 140 20 88 49 -

Carb. (g) 69.0 16.2 46.0 70.0 65.8 80.0 40.3 51.7 43.7 76.0 32.6 Zn (mg) 12.50 16.20 3.00 0.70 2.32 1.38 -

Prot. (g) 14.0 2.4 26.0 16.0 13.2 9.8 3.5 9.1 8.4 11.2 5.9 Vit.A (IU) 0 0 0 0 0 0 0 0 0 0 0

Fat (g) 2.2 0.6 10.0 5.0 2.0 1.2 3.4 1.1 2.0 1.8 Vit.B1 (mg) 0.57 0.03 2.00 0.80 0.46 0.10 0.35 0.18 0.27 0.28 0.06

Fibre (g) 0.6 20.3 9.6 3.4 8.9 3.2 Vit.B2 (mg) 0.12 0.03 0.68 0.40 0.08 0.02 0.12 0.07 0.20 0.14 0.04

Ca (mg) 36 14 72 130 35 15 64 75 58 29 20 Vit.B3 (mg) 4.3 0.8 4.2 20.0 5.6 0.7 4.0 1.4 2.3 4.5 3.0

P (mg) 383 49 1118 1400 340 110 211 147 154 338 195 Vit.B5 (mg) 2.20 3.00 0.80 0.30 0.63 -

Fe (mg) 3.1 0.9 9.4 16.0 4.0 1.5 3.5 1.6 2.2 5.6 1.4 Vit.B6 (mg) 0.92 0.90 0.22 -

K (mg) 370 827 1200 360 140 322 145 193 229 112 Vit.E (mg) 15 0 1 0 0 -

The composition of selected legumes. The figures are for 100g portions. Legume

Energy Carb. (cal) (g) Baked beans 64.0 10.3 Broad beans(r) 338.0 58.0 Carob(flour) 182.0 90.0 Chick pea(r) 320.0 50.0 Chick pea(c) 107.0 16.7 Haricot(r) 271.0 45.5 Haricot(c) 93.0 16.6 Kidney beans(r) 273.0 49.8 Kidney beans(c) 95.0 17.1 Lentil(r) 340.0 48.3 lentil(c) 106.0 15.6 Lentil sprouts(r) 106.0 19.0 Lima bean(r) 345.0 64.0 Lima bean(c) 137.0 25.8 Mung beans(r) 340.0 60.0 Mung bean sprout(r) 30.0 4.8 Mung bean sprout(c) 21.0 3.4 Peanuts 580.0 10.2 Peanut butter 591.0 8.2 Peas, split(r) 310.0 56.6 Peas, split(c) 118.0 21.9 Pinto bean(c) 147.0 27.0 Soya(r) 403.0 28.6 Soya(c) 130.0 9.2 Soya flour 352.0 28.2 Soya(tofu) 85.0 2.5

Prot. (g) 5.1 25.0 4.3 20.2 6.7 21.4 6.6 5.9 7.1 24.7 7.8 9.0 20.0 8.4 24.0 3.0 2.0 26.8 28.5 22.1 8.3 8.3 34.1 11.0 45.3 7.5

Fat Fibre Ca P Fe (g) (g) (mg) (mg) (mg) 0.5 7.3 45 91 1.4 1.7 27 157 2.2 Tr 279 73 4.0 5.7 15.0 140 300 6.4 1.9 5.0 47 100 2.1 1.6 25.4 180 310 6.7 0.5 7.4 65 120 2.5 1.1 21.6 85 320 5.9 0.3 5.1 19 87 1.7 1.1 11.8 79 377 6.8 0.0 3.7 25 119 2.1 0.6 3.1 25 173 3.2 1.6 72 385 7.8 0.5 29 154 3.1 1.3 118 340 7.7 0.2 1.1 13 54 0.9 0.1 0.8 12 28 0.7 49.2 8.3 86 506 1.9 51.1 7.6 33 374 1.8 0.4 11.9 33 270 5.4 0.3 5.1 11 120 1.7 0.6 48 164 3.0 17.7 4.9 226 554 8.4 5.7 1.6 73 179 2.7 7.2 14.3 240 640 9.1 4.2 90 126 1.9

K (mg) 300 471 911 800 266 1160 320 1700 400 790 249 322 1529 612 1028 149 101 703 685 910 270 490 1677 540 2030 42

Mg (mg) 31.0 6.4 2.1 180.0 45.0 164.0 33.0 77.0 25.0 37.0 180.0 21.0 14.0 188.0 175.0 130.0 30.0 290.0 -

Zn (mg) 0.70 2.80 1.00 2.80 1.00 3.13 1.00 0.41 0.47 6.62 2.92 4.00 1.20 3.52 1.20 4.87 -

Vit.A (IU) 0 220 Tr 317 106 0 0 0 0 60 20 45 0 80 21 14 0 0 250 83 Tr 80 30 0

Vit.B1 (mg) 0.07 0.28 0.05 0.50 0.17 0.45 0.11 0.45 0.14 0.37 0.07 0.23 0.48 0.13 0.38 0.08 0.05 0.29 0.15 0.70 0.11 0.18 1.10 0.21 0.90 0.06

Vit.B2 Vit.B3 Vit.B5 Vit.B6 (mg) (mg) (mg) (mg) 0.05 0.50 0.12 0.17 1.60 0.05 1.60 0.15 1.50 0.05 0.50 0.13 2.50 0.70 0.56 0.06 0.70 0.13 2.50 1.00 0.58 0.07 0.70 0.22 2.00 1.38 0.61 0.06 0.60 0.31 0.11 0.13 1.10 0.58 0.19 0.17 1.90 0.06 0.70 0.21 2.60 0.12 0.70 0.38 0.09 0.10 0.08 0.24 0.10 14.80 2.09 0.40 0.11 13.40 0.92 0.39 0.20 3.20 2.00 0.13 0.06 1.00 0.09 0.39 0.31 2.20 1.70 0.81 0.09 0.60 0.36 2.40 2.10 0.68 0.03 0.08 -

Vit.E (mg) 0.06 1.27 8.31 4.70 0.00 0.00 20.43 20.43 -

The composition of selected fresh fruits. The figures are for 100g portions. Fruit Apples Apricots Avocados Bananas Berries * Cantaloupe Cherries Custard-Apple Figs Gooseberries Granadilla Grapefruit Grapes Guava Kiwi fruit Kumquat Lemons (peeled) Loquats Lychees Mangos Melons (white) Mullberries Olives (green) Oranges Papaya Peaches Pears Persimmons Pineapple Plums Pomegranate Prickly pears Quince Strawberries Tangerines Watermelon

Energy Carb. Prot. (cal) (g) (g) 59 12.2 0.2 48 9.0 1.4 161 5.3 2.0 92 20.4 1.0 52 8.7 0.8 35 6.8 0.9 72 21.8 1.2 101 21.8 1.7 74 15.8 0.8 44 7.6 0.9 97 7.5 2.2 32 7.5 0.6 71 16.1 0.7 51 6.3 0.8 67 14.2 1.0 63 12.7 0.9 29 8.9 1.1 47 11.6 0.4 66 16.0 0.8 65 15.4 0.5 35 7.6 0.5 43 8.4 1.4 422 0.9 47 9.8 0.9 39 8.9 0.6 43 9.9 0.7 59 12.6 0.4 70 17.1 0.6 49 10.9 0.4 55 11.0 0.8 68 17.0 1.0 41 7.8 0.7 57 8.9 0.4 30 5.1 0.6 44 9.3 0.6 32 6.9 0.6

Fat Fibre Ca P Fe K Mg Zn (g) (g) (mg) (mg) (mg) (mg) (mg) (mg) 0.4 3.1 7 7 0.2 115 5 0.04 0.4 2.1 14 19 0.5 296 8 0.26 15.3 2.1 11 41 1.0 599 39 0.42 0.5 3.0 6 20 0.3 396 29 0.16 0.4 4.1 20 14 0.4 146 14 0.28 0.3 1.6 11 17 0.2 309 11 0.16 1.0 1.5 15 19 0.4 224 11 0.06 0.6 3.4 30 21 0.7 382 18 0.3 3.4 35 14 0.4 232 17 0.15 0.6 2.6 25 27 0.3 198 10 0.12 0.7 15.9 12 68 1.6 348 29 0.1 0.6 12 8 0.1 139 8 0.07 0.6 1.7 11 13 0.3 185 6 0.05 0.6 5.6 20 25 0.3 284 10 0.23 0.6 2.8 29 34 0.4 370 19 0.17 0.1 3.7 44 19 0.4 195 13 0.08 0.3 0.4 26 16 0.6 138 9 0.06 0.2 0.5 16 27 0.3 266 13 0.05 0.4 0.5 5 31 0.3 171 10 0.07 0.3 1.6 10 11 0.1 156 9 0.04 0.1 1.6 6 10 0.1 271 11 0.18 0.4 1.4 39 38 1.9 194 18 11.0 4.4 61 17 1.0 91 22 0.1 2.0 40 14 0.1 181 10 0.07 0.1 0.9 24 5 0.1 257 10 0.07 0.1 1.2 5 12 0.1 197 7 0.14 0.4 2.5 11 11 0.3 125 6 0.12 0.2 1.5 8 17 0.2 161 9 0.11 0.4 1.5 7 7 0.4 113 14 0.08 0.6 2.0 4 10 0.1 172 7 0.10 0.3 0.2 3 8 0.3 259 0.6 1.8 56 24 0.3 220 85 0.1 6.4 11 17 0.7 197 8 0.4 1.9 14 19 0.4 166 10 0.13 0.2 1.9 14 10 0.1 157 12 0.10 0.4 0.3 8 9 0.2 116 11 0.07

Vit.A (IU) 53 2612 612 81 132 3224 214 142 290 700 124 73 792 302 29 1528 0 3894 40 25 300 205 2014 535 20 2167 23 323 51 40 27 920 366

Vit.B1 (mg) 0.01 0.03 0.11 0.05 0.04 0.04 0.05 0.08 0.06 0.04 0.00 0.04 0.09 0.05 0.02 0.08 0.04 0.02 0.01 0.06 0.08 0.03 0.00 0.09 0.03 0.02 0.02 0.03 0.09 0.04 0.03 0.01 0.02 0.02 0.11 0.08

Vit.B2 (mg) 0.01 0.04 0.12 0.10 0.06 0.02 0.06 0.10 0.05 0.03 0.13 0.02 0.06 0.05 0.01 0.10 0.02 0.02 0.07 0.06 0.02 0.10 0.00 0.04 0.03 0.04 0.04 0.02 0.04 0.10 0.03 0.06 0.03 0.07 0.02 0.02

Vit.B3 (mg) 0.1 0.6 1.9 0.5 0.6 0.6 0.4 0.5 0.4 0.3 1.5 0.3 0.3 1.2 0.2 0.1 0.2 0.6 0.6 0.6 0.6 0.0 0.3 0.3 1.0 0.1 0.1 0.4 0.5 0.3 0.5 0.2 0.2 0.2 0.2

Vit.B5 (mg) 0.06 0.24 0.97 0.26 0.19 0.13 0.13 0.14 0.30 0.29 0.28 0.02 0.15 0.19 0.16 0.21 0.21 0.02 0.25 0.22 0.17 0.07 0.16 0.18 0.60 0.08 0.34 0.20 0.21

Vit.B6 (mg) 0.048 0.054 0.280 0.578 0.050 0.115 0.036 0.221 0.113 0.080 0.042 0.110 0.143 0.080 0.134 0.059 0.041 0.020 0.060 0.019 0.018 0.018 0.087 0.081 0.105 0.040 0.059 0.067 0.144

Fol. Vit.C (â&#x2C6;?Îł) (mg) 3 6 9 10 62 8 19 9 6 20 17 43 4 7 19 2 28 30 10 34 4 11 - 184 - 118 37 11 53 1 72 28 53 25 36 0 30 53 62 3 7 7 4 8 11 15 2 10 6 14 4 18 57 20 31 2 10

The composition of selected vegetables. The figures are for 100g portions. Vegetables Alfalfa sprouts Artichokes (c) Asparagus (c) Beans green (c) Beetroot (c) Brinjal (c) Broccoli (c) Brussels sprouts (c) Cabbage (c) Cabbage (r) Carrots (r) Cauliflower (c) Celery (r) Chicory (r) Cucumber (r) Garlick Kale (c) Leeks (r) Lettuce Mushrooms (r) Okra (c) Onions (r) Onions, spring (r) Parsley (r) Parsnips (c) Peas, fresh (c) Peppers, green (r) Peppers, red (r) Potatoe, baked Potatoe (c) Pumpkin (summer)(c) Pumpkin (winter)(c) Radish (r) Spinach (c) Sweet potato (c) Swiss chard (c) Tomato (c) Tomato (r) Turnips (r) Watercress (r)

Energy Carb. Prot. (cal) (g) (g) 29 1.6 4.0 44 9.4 2.3 25 2.9 2.6 35 3.9 1.9 131 5.4 1.1 28 3.5 0.8 29 1.5 3.0 39 4.4 2.6 21 2.0 1.0 24 3.2 1.2 43 7.6 1.0 24 2.1 1.9 16 2.1 0.7 15 3.2 1.0 13 2.4 0.5 149 31.6 6.4 32 4.8 1.9 61 10.4 1.5 13 0.6 1.0 25 2.2 2.1 32 4.0 1.9 34 5.6 1.2 25 3.7 1.7 33 1.9 2.2 81 16.2 1.3 84 9.9 5.4 25 4.4 0.9 25 4.4 0.9 109 22.7 2.3 87 18.9 1.9 20 2.7 0.9 39 7.6 0.9 17 2.8 0.6 23 1.1 3.0 105 22.0 1.7 20 3.2 1.9 25 4.5 1.1 19 2.8 0.9 27 2.8 0.9 11 0.0 2.3

r=raw, c=cooked.

Fat Fibre Ca P (g) (g) (mg) (mg) 0.7 2.2 32 70 0.2 0.9 39 60 0.3 1.5 24 61 0.3 3.9 46 39 0.1 1.3 11 31 0.2 3.1 6 22 0.3 4.1 114 48 0.5 4.3 36 56 0.3 2.8 33 25 0.2 2.2 47 23 0.2 2.5 27 44 0.2 2.5 27 35 0.1 1.5 36 26 0.1 21 0.1 0.5 14 17 0.5 1.5 181 153 0.4 0.8 72 28 0.3 3.8 59 35 0.2 1.5 19 20 0.4 2.5 5 104 0.2 3.2 63 56 0.3 1.7 25 29 0.1 1.9 60 33 0.3 5.0 130 41 0.3 3.3 37 69 0.2 5.7 27 117 0.5 0.9 6 22 0.5 0.9 6 22 0.1 2.5 10 57 0.1 1.2 5 44 0.3 1.6 27 39 0.6 1.2 14 20 0.5 0.8 21 18 0.3 2.7 136 56 0.3 2.3 21 27 0.1 0.9 58 33 0.3 1.1 8 29 0.2 1.5 7 23 0.1 3.4 30 27 0.1 1.8 120 60

Fe K Mg (mg) (mg) (mg) 1.0 79 27 1.4 263 39 0.7 310 19 1.3 299 25 0.6 312 37 0.4 248 13 1.2 163 60 1.2 317 20 0.4 205 15 0.6 246 15 0.5 323 15 0.4 323 11 0.5 284 12 0.5 182 13 0.3 149 11 1.7 401 25 0.9 228 18 2.1 180 28 0.5 158 9 1.2 370 10 0.5 322 57 0.4 155 10 1.9 257 20 6.2 536 44 0.6 367 29 1.5 271 39 1.3 195 14 1.3 195 14 1.4 418 27 0.3 379 22 0.4 192 24 0.3 437 8 0.3 232 9 3.6 466 87 0.6 184 10 2.3 549 86 0.6 260 14 0.5 207 11 0.3 191 11 0.2 330 21

Zn Vit.A (mg) (IU) 0.92 155 0.36 144 0.48 829 0.36 666 0.25 13 0.15 64 0.15 1409 0.33 719 0.16 86 0.18 126 0.20 28129 0.24 14 0.17 127 0.26 0 0.23 45 0 0.24 7400 0.12 95 0.22 330 0.73 0 0.55 575 0.18 0 0.44 5000 0.73 5200 0.26 0 1.19 597 0.18 530 0.18 5700 0.32 0 0.30 0 0.39 287 0.26 3557 0.30 8 0.76 8190 0.27 17054 3139 0.13 1352 0.11 1133 0 4700

Vit.B1 (mg) 0.08 0.06 0.10 0.07 0.03 0.08 0.08 0.11 0.06 0.05 0.10 0.06 0.03 0.07 0.03 0.20 0.05 0.06 0.05 0.10 0.13 0.06 0.07 0.08 0.08 0.26 0.09 0.09 0.11 0.11 0.04 0.09 0.01 0.10 0.05 0.03 0.07 0.06 0.04 0.09

Vit.B2 (mg) 0.13 0.05 0.12 0.10 0.01 0.02 0.21 0.08 0.06 0.03 0.06 0.05 0.03 0.14 0.02 0.11 0.07 0.03 0.03 0.45 0.06 0.01 0.14 0.11 0.05 0.15 0.05 0.05 0.03 0.02 0.04 0.02 0.05 0.24 0.14 0.09 0.06 0.05 0.03 0.12

Vit.B3 (mg) 0.5 0.6 1.1 0.6 0.3 0.6 0.8 0.6 0.2 0.3 0.9 0.6 0.3 0.5 0.3 0.7 0.5 0.4 0.2 4.1 0.9 0.1 0.2 0.7 0.7 2.0 0.6 0.6 1.6 1.4 0.5 0.7 0.3 0.5 0.6 0.4 0.7 0.6 0.4 0.2

Vit.B5 (mg) 0.56 0.20 0.16 0.07 0.10 0.08 0.29 0.25 0.06 0.14 0.20 0.12 0.17 0.25 0.05 0.15 0.05 2.20 0.21 0.13 0.14 0.30 0.59 0.15 0.04 0.04 0.56 0.52 0.14 0.35 0.09 0.15 0.53 0.16 0.29 0.25 0.20 0.31

Vit.B6 (mg) 0.034 0.087 0.141 0.056 0.031 0.086 0.198 0.178 0.064 0.095 0.140 0.202 0.030 0.045 0.052 0.138 0.304 0.040 0.097 0.187 0.157 0.061 0.164 0.093 0.216 0.164 0.164 0.347 0.299 0.065 0.072 0.071 0.242 0.244 0.036 0.048 0.090 0.129

Fol. ( ∝ γ) 36 45 98 33 53 14 68 60 20 57 14 51 9 67 14 3 13 64 56 21 46 20 14 183 58 63 17 17 11 10 20 28 27 146 11 9 9 15 -

Vit.C (mg) 8 7 27 10 6 1 63 62 24 47 9 55 6 10 5 31 41 12 4 4 16 8 45 90 13 14 128 190 13 13 6 10 23 10 17 18 21 18 21 43

bроколли

0,015

чеснок

0,059

кольраби

0,204

томат. паста

0,025

шампиньоны

0,018

бананы

0,020

лимоны

0,029

черешня

0,118

ежевика

0,113

черника

0,084

малина

0,107

чёрная смородина

0,021

орехи лесные

0,036

орехи пара

0,020

орехи грецкие

1,168

горох

0,025

соя

0,029

ДЛЯ СРАВНЕНИЯ рыбы морские

0,081

рыбы пресноводные

0,006

молоко полужирное

0,013

мясо свежее

0,035

йогурт белый

0,047

яйцо

0,097

The zinc content of selected foods. Food item Animal products Beef (lean, raw) Beef (lean, cooked) Chicken (cooked, drained) Chicken (Breast meat, raw) Chicken (Breast meat, Cooked) Chicken (drumstick, Cooked) Liver (beef, cooked) Liver (chicken, cooked) Pork (lean, cooked) Milk (whole) Milk (evaporated) Grains Corn (whole, yellow or white) Corn (sweet,cooked) Oats (rolled, dry) Oats (rolled, cooked) Popcorn (popped) Rice Brown, raw) Rice (brown, cooked) Rice (white, cooked) Wheat (whole, hard) Wheat (whole, soft) Wheat (flour, whole) Wheat (bran, crude) Wheat (germ, crude)

Zinc content (mg/100g) 4.2 5.8 4.8 0.7 0.9 2.5 5.1 3.4 3.8 0.4 0.8 2.1 0.4 3.4 0.5 4.1 1.8 0.6 0.4 3.4 2.7 2.4 9.8 14.3

Food item Legumes Beans (common, dry) Beans (common, boiled) Beans (Lima, raw) Beans (Soya, raw) Beans (Soya, cooked) Cowpeas (blackeye, raw) Cowpeas (blackeye, cooked) Lentils (raw) Lentils (cooked) Peanuts (roasted) Peanuts (butter) Peas (Green, raw) Fruits Apples Bananas Peaches Vegetables Cabbage (raw) Cabbage (cooked) Carrots (raw) Crrots (cooked) Potatoes (raw) Potatoes (cooked) Spinach (raw) Tomatoes (raw)

Zinc content (mg/100g) 2.8 1.0 2.8 3.5 1.2 2.9 1.2 3.1 1.0 2.9 2.9 0.9 0.05 0.2 0.2 0.4 0.4 0.4 0.3 0.3 0.3 1.5 0.2

Amino acid composition of major food groups.

FRUIT Carbohydrate food: Apple: Vit. A, C, E, Biotin, folic acid Apricot: Vit. A 2800 IU/100g Avocado: Mg B-vit. ď&#x20AC;ĄThiamin (nerves) Banana: Mn Fe Cu vit. A, C, B (biotin) Berries: Ee vit. C, A, B, F (Cl & S) Cherries: Fe Cu Mn vit. A, C *Currants: [vit. C, A, B, B5] Ca P Fe *Dates: Ca P Mg vit. B5 B1 Figs: Re K Na vit. B1 B2 B6 Grapes: Mn, Si, vit. A B-group Lemons: P, Na vit. C, A, Ca

ПРЕДВЗЯТОЕ МНЕНИЕ – ИМЕТЬ ДЕФИЦИТ НЕОБХОДИМЫХ ВЕЩЕСТВ

Component Water (g) kcal Protein (g) Lipid (g) carbohydrate (g) Fiber (g) Calcium (mg) Iron (mg) Zinc Thiamin (mg) Riboflavin (mg) Niacin (mg) Vitamin B-6 (mg) Vitamin E

beef steak 61.10 190.0 30.80 7.40 0.00 0.00 6.00 3.40 5.90 0.09 0.40 6.30 0.33 0.29 17.00

cows raw,dry cooked roasted sprouted miso natto milk soybean soybean soybean soybean 87.9 10.00 71.00 2.00 69.10 41.00 55 61.0 403.00 130.00 471.00 128.00 206.00 212 3.3 34.10 11.00 35.20 13.10 11.80 17.70 3.3 17.70 5.70 25.40 6.70 6.10 11 4.7 28.60 9.20 33.60 8.90 28.00 14.40 0.0 4.90 1.60 4.60 2.30 2.50 1.60 119.0 226.00 73.00 138.00 67.00 66.00 217 0.1 8.40 2.70 3.90 2.10 2.70 8.60 0.4 3.52 1.20 3.10 1.17 3.30 3.00 0.0 1.10 0.21 0.10 0.34 0.10 0.16 0.2 0.31 0.09 0.15 0.12 0.25 0.19 0.1 2.20 0.60 1.40 1.10 0.86 0.00 0.0 0.81 0.21 0.18 0.22 0.1 20.43 20.43 5.0 171.00 171.00 211.00 172.00 33.00 -

okara soymilk soy sauce tempeh firm,raw regular, (tamari) tofu raw tofu 82.0 93.00 66.00 55.00 70.00 85.00 77.0 33.00 60.00 199.00 145.00 76.00 3.2 2.80 10.50 19.00 15.80 8.10 1.7 1.90 0.10 7.70 8.70 4.80 12.5 1.80 5.60 17.00 4.30 1.90 4.1 1.10 0.00 3.00 0.15 0.08 80.0 4.00 20.00 93.00 205.00 105.00 1.3 0.60 2.38 2.30 10.50 5.40 0.23 0.43 1.80 1.57 0.80 0.02 0.16 0.06 0.13 0.16 0.01 0.70 0.15 0.11 0.90 0.05 0.15 3.95 4.60 0.38 0.20 0.40 0.20 0.30 0.09 0.05 1.50 18.20 52.00 29.30 15.00

Calcium levels in selected foods.

VIT A) Fat D) Sol. E) K) C B1 B2 B3 B6 B12 B5

REQUIRED 4000IU 8-10mg 7-140mcg 60mg .5mg 0.6mg 6.6mg 2-2.2mg 3ď&#x20AC;Ą 4-7mg

SOURCE yellow food sun grain Int. bc, -greens Fruit Nuts, grain, leg. Grain,veg. Grain, fruit Grain, leg. Bacteria grain

ГОЛОД ВКУСОВЫЙ ШОК СЛАБАЯ ПРИЗВОДИТЕЛЬНОСТЬ ТЯЖЁЛАЯ ФИЗИЧЕСКАЯ РАБОТА ЗАНИЖЕННАЯ САМООЦЕНКА

THE VALLEY OF HUNSA

Антиоксидантный потенциал фруктов (основано на одинаковых порциях)

1. 2. 3. 4. 5.

Ягоды Сливы Апельсины Черный виноград Киви

6. Розовый грейфрут 7. Белый виноград 8. Бананы 9. Яблоки 10. Помидоры

Антиоксидантный потенциал овощей 1. Чеснок 2. Капуста 3. Шпинат 4. Брюссельская капуста 5. Проросшая альфаальфа

6. Броколли 7. Свекла 8. Красный перец 9. Лук 10. Кукуруза

Продукты содержащие фитовещества (противораковые) Фитохимические вещества Sinigrin Sulphoraphane Dithiolthiones Resveratrol PEITC Limonene Allyl sulfides Isoflavones, Saponins Protease Inhibitors Ellagic Acid Caffeic Acid Phytiiic Acid

Продукты Брюссельская капуста Броколли Броколли Красный виноград Кресс салат Цитрусовые Чеснок, лук, порек Соевые бобы, бобовые Соевые бобы, бобовые Виноград Фрукты Зерновые

СЛАВА ИСПОЛНИТЕЛЬНОСТИ СЛАВА ВЫНОСЛИВОСТИ НЕДОСТАТОЧНЫЙ РОСТ МЫШЕЧНОЙ ТКАНИ

Mit pflanzlicher Stärke zu tierischer Kraft Kohlenhydrat-reiche Nahrung läst Langstreckler länger durchhalten: Marathonläufer müssen wie alle Leistungssportler ihren Ernährungplan sorgfältig den Erfordernissen ihrer Disziplin anpassen.

ЛИНИЯ ЛЕГКОСТЬ ЗДОРОВЬЕ МОДА ТРЕНД ПРОФЕССИОНАЛИЗМ

ЧТО ГОВОРИТ ПЛАНЕТА 1 кг животных белков = 5 кг растительных 1 ед. энергия в мясе = 10 – 20 ед. в растениях 1 кг мяса = 10 кг растительной пищи Производство мяса - коэф. 20 / растительная пища – коэф. 1

СЛЕДУЮЩИЕ ФАКТЫ 70 % мировой продукции зерновых и бобовых потребляют животные В Америке 87 % земледельских угодий используеся для обеспечения производства животных Каждые 2 секунды в мире умирает один ребёнок от голода или от недоедания Производство животновадства и деятельность связанная с ним, является источником загрязнения воды на 50 % Земледельские угодия получают в ущерб лесу, который исчезает Другие факторы содействующие экологическому неровновесию

Protein food Animal foods: Milk (whole) Cheese(cottage) Cheese(cheddar) Eggs Beef(rump) Chicken Fish(cod) Lamb(leg) Pork(ham) Grains: Barley Corn Millet(pearl) Oats(rolled) Rice(brown) Rye Sorghum Wheat Legumes: Beans(Pinto) Beans(Kidney) Beans(Navy) Broadbeans Chickpeas Cowpeas Lentils Lima beans Mung beans Peanuts Peas(split) Soybeans Soybean(milk)

Prot. (g)

TRY. THR. (mg) (mg)

ISO. (mg)

LEU. (mg)

LYS. (mg)

MET. PHE. (mg) (mg)

VAL. ARG. (mg) (mg)

HIS. (mg)

3.5 17.0 25.0 12.8 16.2 20.6 16.5 18.0 15.2

49 179 341 211 189 250 164 233 197

161 794 929 637 715 877 715 824 705

223 989 1685 850 848 1088 837 933 781

344 1826 2437 1126 1327 1490 1246 1394 1119

272 1428 1832 819 1415 1810 1447 1457 1248

86 469 650 401 402 537 480 432 379

170 917 1340 739 666 811 612 732 598

240 978 1794 950 899 1012 879 887 790

128 802 913 840 1045 1302 929 1172 931

92 549 815 307 562 593 501 525

12.8 10.0 11.4 14.2 7.5 12.2 11.0 14.0

160 61 248 183 81 137 123 173

433 398 456 470 294 448 394 403

545 462 635 733 352 515 598 607

889 1296 1746 1065 646 813 1767 939

433 288 383 521 296 494 299 384

184 186 270 209 135 191 190 214

661 454 506 758 377 571 547 691

643 510 682 845 524 631 628 648

659 352 524 935 432 591 417 670

239 206 240 261 126 276 211 286

23.0 23.1 21.4 25.4 20.8 22.9 25.0 20.7 24.4 26.9 24.5 34.9 3.4

213 214 199 236 170 220 216 195 180 340 259 526 51

997 1002 928 829 739 901 896 980 765 828 945 1504 176

1306 1312 1216 1593 1195 1110 1316 1199 1351 1266 1380 2054 175

1976 1985 1839 2211 1538 1715 1760 1722 2202 1872 2027 2946 305

1708 1715 1589 1426 1434 1491 1528 1378 1667 1099 1795 2414 269

232 233 216 106 276 352 180 331 265 271 294 513 54

1270 1275 1181 1057 1012 1198 1104 1222 1167 1557 1235 1889 195

1395 1401 1298 1276 1025 1293 1360 1298 1444 1532 1372 2005 186

1384 1390 1287 1780 1551 1473 1908 1315 1370 3296 2164 2763 302

655 658 609 748 559 692 548 669 543 749 670 911 121

TRY=Tryptophan, THR=Threonine, ISO=Isoleucine, LEU=Leucine, LYS=Lysine, MET=Methionine, PHE=Phenylalanine, VAL=Valine, HIS=Histidine

The protein and amino acid composition of selected protein foods. The figures are for 100g edible portions.

Nuts/Seeds Almonds (toasted) Brazil nuts Cashew nuts Chestnuts (roasted) Coconut (dried) Coconut (raw) Hazelnuts Hickory nuts Macadamia nuts Pecan nuts Pinenuts Pistachio nuts Walnuts Pumpkin seeds Safflower seeds Sesame seeds Sunflower seeds

Energy Carb. (cal) (g) 586 16.7 656 3.3 574 32.0 245 40.1 660 0.2 345 2.8 632 5.5 700 13.0 702 8.4 667 16.6 515 13.4 577 22.9 642 11.8 553 15.0 615 12.0 588 6.4 570 14.6

Prot. (g) 20.4 14.3 15.3 3.2 6.9 3.3 13.0 14.0 8.3 7.8 24.0 20.6 14.3 29.3 19.0 26.4 22.8

Fat (g) 50.8 66.2 46.4 2.2 64.5 33.5 62.6 70.0 73.7 67.6 50.7 48.4 61.9 46.4 59.0 54.8 49.6

Fibre Ca P Fe K Mg (g) (mg) (mg) (mg) (mg) (mg) 6.2 283 550 4.9 773 305 9.5 176 600 3.4 600 225 0.7 45 490 6.0 565 260 12.9 29 107 0.9 592 33 23.5 26 3 3.3 543 90 12.4 14 113 2.4 356 32 9.8 188 321 3.3 445 285 2.8 160 5.3 70 136 2.4 368 116 1.6 36 291 2.1 392 128 0.8 26 508 9.2 599 1.9 135 503 6.8 1093 158 6.5 94 317 2.4 502 169 51 1144 11.2 990 620 3.0 131 776 7.8 407 347 4.2 116 705 6.8 689 354

Zn (mg) 4.92 4.59 5.60 0.57 2.01 1.10 2.40 1.71 5.47 4.25 1.34 2.37 10.25 5.06

Vit.A (IU) 0 0 0 24 0 0 67 0 128 0 233 124 71 66 50

Vit.B1 Vit.B2 Vit.B3 Vit.B5 Vit.B6 (mg) (mg) (mg) (mg) (mg) 0.13 0.60 2.86 0.26 0.074 1.00 0.12 1.60 0.24 0.251 0.20 0.20 1.40 1.22 0.256 0.24 0.18 1.30 0.55 0.497 0.06 0.10 0.60 0.80 0.300 0.07 0.02 0.50 0.30 0.054 0.50 0.11 1.10 1.15 0.612 0.55 0.35 0.11 2.10 0.85 0.13 0.90 1.71 0.188 0.81 0.19 3.60 0.82 0.17 1.10 0.38 0.15 1.00 0.63 0.558 0.24 0.19 2.40 1.10 0.40 2.20 0.72 0.09 4.70 0.68 2.29 0.25 4.50 1.40 1.250

Vit.E (mg) 50.27 7.60 0.57 0.73 33.73 3.10 5.2 2.62 52.18

The essential amino acid composition of selected nuts and seeds, with values for rump steak and chicken given for comparison. The figures are for 100g edible portions. Values for arginine and histidine are given because they too can be limiting.

Nuts\Seeds Rump steak Chicken Almonds Brazil nuts Cashew nuts Coconut (meal) Hazelnuts Pecan nuts Pistachio Walnuts Pumpkin seeds Safflower meal Sesame seeds Sunflower seeds

TRY. THR. ISO. (mg) (mg) (mg) 189 715 848 250 877 1088 176 610 873 187 422 593 471 737 1222 199 770 1076 211 415 853 138 389 553 610 880 175 589 767 560 933 1737 675 1462 1914 331 707 951 343 911 1276

LEU. (mg) 1327 1490 1454 1129 1522 1605 939 773 1520 1228 2437 2740 1679 1736

LYS. MET. PHE. (mg) (mg) (mg) 1415 402 666 1810 537 811 582 259 1146 443 941 617 792 353 946 908 421 1038 417 139 537 435 153 564 1080 370 1090 441 306 767 1411 577 1749 1525 731 2605 583 637 1457 868 443 1220

VAL. (mg) 899 1012 1124 823 1592 1268 934 525 1340 974 1679 2446 885 1354

ARG. HIS. (mg) (mg) 1045 562 1302 593 2729 517 2247 367 2098 415 2899 414 2171 288 1185 273 2287 405 4810 711 4623 985 1992 441 2370 586

TRY=Tryptophan, THR=Threonine, ISO=Isoleucine, LEU=Leucine, LYS=Lysine, MET=Methionine, PHE=Phenylalanine, VAL=Valine, HIS=Histidine

FRUITS AND VEGETABLES

Melons: Na Cl S (cleansing) vit. A, C *Olives: Ca 100mg/100g Mg, P, Zn-best source B2 B3 B6 Na Papaya: vit. A, C, Na, Ca, P, K, Fe, Mg Oranges: Ca P Mg C Pears:  Na K Ca Mg Fe (Good for bad breath) Pineapples: Mn vit. C, A, B1, B2 *Plums: Acidic Fe, Ca P *Prunes: Alkaline  Fe Mg Na (Laxative colds flu)

VEGETABLES steam 1. 2.

Fruit and Vegetables - don't mix Fruit and Vegetable juices supply all mineral and vit. Needs

Cauliflower : K S Biotin *Broccoli : vit. A, C Ca Fe Mg Brussels sprouts: S cleansing antiseptic mineral Cabbage : S vit. U (recent - peptic ulcer cure) Carrots : vit. A (11 000 mg/100g) S Ca P Mg vit. E (Juice - acne)

Potatoes : K+ Mg, S, vit. C, B (Folic acid) Lost in cooking Pumpkin : vit. A, K (grate - eat in salad) *Watercress: Ca S vit. A (5000mg/100g) vit B Spinach : Mg Fe Cu Mn vit. E oxalic acid not accumulated Asparagus: I Cl S vit. E Beetroot : Mn Mg (nerve food) Na K

Capsicum : vit. C vit. P (prevents bruising ď&#x20AC;Ą capillary strength Celery : ď&#x20AC;Ą Na (120 mg/100g) relieves joint pain (carrot + celery Juice) Cucumber : vit. E, I Leek : K Ca P S vit. B, vit. C Onion : K, P, Antiseptic oils: allyl disulphate, cycloallin Garlic : S ether oils (clear respiratory & lymphatic system) Lettuce : Si, Fe, K, Biotin, vit. E Parsley : K, Mg, Ca, Fe, Cu, vit. A, B, C.

Possible cancer preventive foods and ingredients arranged in order of effectiveness. HIGH

Garlic, Cabbage, Licorice, Soybeans, Ginger Umbelliferae ( carrots, celery, parsnips )

MEDIUM

Onions, Tea, Tumeric Citrus (orange, lemon, grapefruit) Wholewheat, Flax, Brown rice, Solanaceae (tomato, eggplant, peppers) Cruciferae (broccoli, caulflower, brussels sprouts)

MODERATE

Oats, Mints, Oregano, Cucumber, Rosemary, Sage, Potato, Thyme, Chives, Cantaloupe, Basil, Tarragon, Barley, Berries

ЕСТЬ ЛИ ЧЕГО БОЯТЬСЯ ВЕГЕТАРИАНЦАМ

Джорж Бернард Шоу Примерный возраст употреблнющих мясо 63 года. Мне уже 85, но я еще постоянно работаю, как раньше. Уже прожил достаточно долго и пытаюсь умереть, но просто так не получается. Находит на меня ужас,что буду жить вечно. Это единственная не выгода вегетарианства. Умер в 94 года