4/03/2017 Sat.
Byron St
Byron St
Nutrient | Daily requirements |
|---|---|
| Protein | 46 g/day* |
| Fluids (Including plain water, milk and other drinks) | 2.1 L/day** |
| Fibre | 25 g/day** |
| Vitamin A | 700 μg/day of retinol equivalents |
| Thiamin | 1.1 mg/day* |
| Riboflavin | 1.1 mg/day* |
| Niacin | 14 mg/day of niacin equivalents |
| Vitamin B6 | 1.5 mg/day* |
| Vitamin B12 | 2.4 μg/day* |
| Folate | 400 μg/day as dietary folate equivalents |
| Vitamin C | 45 mg/day* |
| Calcium | 1300 mg/day* |
| Iodine | 150 μg/day* |
| Iron | 8 mg/day* |
| Magnesium | 320 mg/day* |
| Potassium | 2800 mg/day* |
| Sodium | 460-920 mg/day* |
| Zinc | 8 mg/day* |
= 8,272kJ Energy (xăng)
chia cho 4
= 1977.0554493 Calori (nhớt:sinhtố,chấtbổ)
http://www.unitconversion.org/energy/kilojoules-to-calories-nutritional-conversion.html
https://www.eatforhealth.gov.au/page/eat-health-calculators/calculated/1488590515
Top 10 Potassium Rich Foods List
- 1) Avocado. 1 whole: 1068 mg (30% DV)
- 2) Spinach. 1 cup: 839mg (24% DV)
- 3) Sweet potato. 1 medium: 952 mg (27% DV)
- 4) Coconut Water. 1 cup 600 mg (17% DV)
- 5) Kefir or Yogurt. 1 cup: 579 mg (15% DV)
- 6) White Beans. ½ cup: 502 mg (15% DV)
- 7) Banana. 1 large: 422 mg (12% DV)
- 8) Acorn squash.
High-Sodium Foods:
- Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies.
- Frozen breaded meats and dinners, such as burritos and pizza.
- Canned entrees, such as ravioli, spam and chili.
- Salted nuts.
- Beans canned with salt added.
Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess. High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more. The current daily value (DV) for magnesium is 400mg.
Top 10 Calcium Rich Foods
- 1) Raw Milk. 1 cup: 300 mg (30% DV)
- 2) Kale (cooked) 1 cup: 245 mg (24% DV)
- 3) Sardines (with bones) 2 ounces: 217 mg (21% DV)
- 4) Yogurt or Kefir. 6 oz: 300 mg (30% DV)
- 5) Broccoli. 1 ½ cup cooked: 93 mg (9% DV)
- 6) Watercress. 1 cup: 41 mg (4% DV)
- 7) Cheese. 1 oz: 224 mg (22% DV)
- 8) Bok Choy.
Top 10 Vitamin C Foods List
- 1) Oranges. 1 large: 82 mg (over 100% DV)
- 2) Red peppers. ½ cup chopped, raw: 95 mg (over 100% DV)
- 3) Kale. 1 cup: 80 mg (134% DV)
- 4) Brussels sprouts. ½ cup cooked: 48 mg (80% DV)
- 5) Broccoli. ½ cup cooked: 51 mg (107% DV)
- 6) Strawberries. ½ cup: 42 mg (70% DV)
- 7) Grapefruit. ...
- 8) Guava.
- Spinach. Spinach may not be the food with the most Zinc in it, but it holds its own considering that it's a plant source. ...
- Beef. Beef is a great food for upping your Zinc levels because ounce for ounce it has more zinc than many other foods. ...
- Shrimp. ...
- Kidney beans. ...
- Flax Seeds. ...
- Pumpkin Seeds. ...
- Oysters. ...
- Watermelon seeds.
While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu.
Food have Folate:
- Dark Leafy Greens. It should come as no surprise that one of the planet's healthiest foods is also one of the highest in folate. ...
- Asparagus. ...
- Broccoli. ...
- Citrus Fruits. ...
- Beans, Peas and Lentils. ...
- Avocado. ...
- Okra. ...
- Brussels Sprout.
Iodine Rich Foods
- Sea Vegetables. The ocean hosts the largest storehouse of iodine foods, including Kelp, Arame, Hiziki, Kombu, and Wakame. ...
- Cranberries. This antioxidant rich fruit is another great source of iodine. ...
- Organic Yogurt. ...
- Organic Navy Beans. ...
- Organic Strawberries. ...
- Raw, Organic Cheese. ...
- Organic Potatoes.
High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, eggs, nuts, and seeds. Below is a list of foods with the highest protein to calorie ratio, for more information, see the sections on protein dense foods, other protein rich foods, low calorie high protein snacks, and protein isolates.
Here are 10 good sources of fibre:
- Beans. ...
- Wholegrain and wholemeal. ...
- Brown or wholegrain rice. ...
- Keep your finger on the pulses. ...
- Nuts. ...
- Jacket potato - the skin is the important bit. ...
- Dried fruit. ...
- Bran based cereal and other healthy cereal options.
Vitamin A is a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. High vitamin A foods include sweet potatoes,carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits.
Top 10 High Vitamin B1 (Thiamin) Foods by Nutrient Density (Thiamin per Gram)
| #1: Yeast Extract (Marmite) | 23.38mg (1558% DV) per 100 grams |
|---|---|
| #3: Fortified Cereals (Wheat Flakes) | 5.20mg (347% DV) per 100 grams |
| #4: Bran (Rice) | 2.75mg (184% DV) per 100 grams |
| #5: Wheat Germ | 1.88mg (125% DV) per 100 grams |
Top 10 Vitamin B2 (Riboflavin) Rich Foods
- 1) Beef liver. 3 oz: 2.9 mg (over 100% DV)
- 2) Lamb. 3 oz: 3.9 mg (over 100% DV)
- 3) Milk. 1 cup: 0.45 mg (26% DV)
- 4) Natural yogurt. 1 cup: 0.57 (34% DV)
- 5) Mushrooms. ½ cup: 0.23 mg (14% DV)
- 6) Spinach. ½ c: 0.21 mg (12% DV)
- 7) Almonds. 1 oz: 0.323 mg (19% DV)
- 8) Sun-dried tomatoes.
Top 10 High Vitamin B3 (Niacin) Foods by Nutrient Density (Vitamin B3 per Gram)
| #1: Yeast Extract | 127.5mg (638% DV) per 100 grams |
|---|---|
| #2: Bran (Rice) | 34.0mg (170% DV) per 100 grams |
| #3: Liver (Lamb's) | 16.7mg (83% DV) per 100 grams |
| #4: Fish (Tuna) | 22.1mg (110% DV) per 100 grams |
Here are the highest non-vegan sources (and some plant sources) of vitamin B-12:
- Liver (Beef) 71 mcg per 3-ounce serving. ...
- Mackerel. 16 mcg per 3-ounce serving. ...
- Sardines. 8 mcg per 3-ounce serving (most cans are 3-4 ounces ea.) ...
- Fortified Cereals. 5 mcg per cup. ...
- Red Meat. 5 mcg per 3-ounce serving. ...
- Salmon. ...
- Fortified Soy. ...
- Milk.
Top 10 High Vitamin B6 Foods by Nutrient Density (Vitamin B6 per Gram)
Nutrient | Daily requirements |
|---|---|
| Protein | 46 g/day* |
| Fluids (Including plain water, milk and other drinks) | 2.1 L/day** |
| Fibre | 25 g/day** |
| Vitamin A | 700 μg/day of retinol equivalents |
| Thiamin | 1.1 mg/day* |
| Riboflavin | 1.1 mg/day* |
| Niacin | 14 mg/day of niacin equivalents |
| Vitamin B6 | 1.5 mg/day* |
| Vitamin B12 | 2.4 μg/day* |
| Folate | 400 μg/day as dietary folate equivalents |
| Vitamin C | 45 mg/day* |
| Calcium | 1300 mg/day* |
| Iodine | 150 μg/day* |
| Iron | 8 mg/day* |
| Magnesium | 320 mg/day* |
| Potassium - Spinach 558 mg/100gr | 2800 mg/day* |
| Sodium | 460-920 mg/day* |
| Zinc | 8 mg/day* |
Food group * | Daily serves |
|---|---|
| Vegetables and legume/beans | 5 |
| Fruit | 2 |
| Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties | 4 |
| eggs, tofu, nuts and seeds and legumes/beans | 2 |
| Milk, yoghurt, cheese and/or alternatives (mostly reduced fat) | 4 |
| Approx. number of additional serves from the five food groups or fats/oils/spreads or discretionary choices** | 0-2.5 |
* Includes an allowance for unsaturated spreads or oils, nuts or seeds:
- 1/2 serve [4-5g] per day for children 2-3 years of age;
- 1 serve [7-10g] per day for children 3-12 years of age;
- 2 serves [14-20g] per day for adolescents 14-18 years of age;
- 4 serves [28-40g] per day for men less than 70 years of age;
- 2 serves [14-20g] per day for women and older men.
** Additional serves of the five food groups or fats/oils/spreads or discretionary choices are needed only by people who are taller or more active to meet additional energy requirements.
https://www.eatforhealth.gov.au/page/eat-health-calculators/calculated/1488590704
Marmite (/ˈmɑːrmaɪt/ MAR-myt) is the brand name for two similar food spreads: the original British version, a Unilever product since 2000; and a modified version produced in New Zealand by Sanitarium Health Food Company and distributed in Australia and the Pacific
.
Fortified Soy (Vitamin B12)
Natural soy milk contains only 200 mg calcium per liter, which is 6x less than cow milk. Therefore, most commercial soy milks are fortified with extra calcium up to a level 1200 mg/L, which is the same as that of cow milk.
Fortified Cereals (Vitamin B12): Kellogg's makes Special K, Rice Krispies, Corn Flakes and Raisin Bran.
Navy Beans
(Iodine)
Kelp
http://www.judytsafrirmd.com/kelp-noodles-worth-trying/
Kompu Vegetables
https://cookpad.com/us/search/kombu
Wakame (Dried Seaweed)
(Iodine)
(Iron-Magnesium)
Acorn Squash
(Potassium)
Cheese Ravioli
Spam
(Sodium)
Marmite (/ˈmɑːrmaɪt/ MAR-myt) is the brand name for two similar food spreads: the original British version, a Unilever product since 2000; and a modified version produced in New Zealand by Sanitarium Health Food Company and distributed in Australia and the Pacific
.
Lotus Rice Bran Cereal 400g
Gluten Free
Fortified Soy (Vitamin B12)
Natural soy milk contains only 200 mg calcium per liter, which is 6x less than cow milk. Therefore, most commercial soy milks are fortified with extra calcium up to a level 1200 mg/L, which is the same as that of cow milk.
Fortified Cereals (Vitamin B12): Kellogg's makes Special K, Rice Krispies, Corn Flakes and Raisin Bran.
Brussels Sprout
Folate.
Watercress - Xàlãch xoang.
(Calcium)
Navy Beans
(Iodine)
Kelp
http://www.judytsafrirmd.com/kelp-noodles-worth-trying/
Kompu Vegetables
https://cookpad.com/us/search/kombu
Wakame (Dried Seaweed)
(Iodine)
(Iron-Magnesium)
Acorn Squash
(Potassium)
Cheese Ravioli
Spam
(Sodium)
Nutrition Facts
| Calories 86 |
| % Daily Value* | |
| *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Đường 5.4
Gan hơi nóng
Thận ok
Energy = Xăng; Nutrient=Sinh tố, chất bổ.
Cách ăn cơm trắng còn chất bổ:
Gạo nấu xong đợi cơm nguội để vào tủ lạnh 12 giờ khi ăn hâm lại chút.
Hạt cơm nhai nhỏ đi vào bụng (tường/thành carbonhydrate) nhờ nước miếng nhào nhuyễn vào ruột thành chất bổ. Nếu hạt cơm cứng không đủ nhuyễn đi vào ruột tuột thẳng ra phân (không còn chất bổ nào)
Trấu trong hột gạo chính là chất bổ nhưng nhà đa số đều sàng loại bỏ để chống mốc cho gạo.
Đậu đũa nên cắt nhỏ luộc 7 phút là đủ
Đường cao dẫn đến Huyết áp cao,Tim đập nhanh= Đột Quỵ.
Sử dụng đường Organic Stevia (lượng ngọt gấp 300 lần đường; đường nhưng không có chất đường)
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