熱量和營養 Calories and nutrition

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熱量和營養 Calories and nutrition
Essential nutrients can be grouped into six categories: Carbohydrate, protein, fat, vitamins, minerals, and water. Carbohydrate, protein, and fat are macronutrients because they make up most of your diet. Vitamins and minerals are micronutrients because you need them in much smaller amounts.
基本營養素可分為六類:碳水化合物,蛋白質,脂肪,維生素,礦物質和水。 碳水化合物,蛋白質和脂肪是大量營養素,因為它們構成了您大部分的飲食。 維生素和礦物質是微量營養素,因為您需要的含量要少得多。

Essential minerals — that is, those necessary for human health — are classified into two equally important groups: major minerals and trace minerals. The major minerals, which are used and stored in large quantities in the body, are calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur.
必需礦物質(即人類健康必需的礦物質)分為兩個同等重要的類別:主要礦物質和微量礦物質。 人體中大量使用和儲存的主要礦物質是鈣,氯,鎂,磷,鉀,鈉和硫。

You only need small amounts of trace minerals. They include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Most people get the amount of minerals they need by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement.
您只需要少量的微量礦物質。 它們包括鐵,錳,銅,碘,鋅,鈷,氟化物和硒。 大多數人通過吃各種各樣的食物來獲得所需的礦物質。 在某些情況下,您的醫生可能會建議您補充礦物質。

11 Essential Vitamins and Minerals Your Body Needs
We all know vitamins and minerals are essential nutrients the body needs – but what does each vitamin do? And which foods are vitamin powerhouses? Here’s the low-down on which letter does what, from A (that is, Vitamin A) to Z (or – zinc). 人體所需的11種必需維生素和礦物質
我們都知道維生素和礦物質是人體所需的必需營養素-但是每種維生素都有什麼作用? 維生素是什麼食物? 這是字母從A(即維生素A)到Z(或-鋅)的作用原理。

For those among us who aren’t nutritionists, dieticians or experts in natural health, the letters and numbers which explain the world of healthy food can seem pretty daunting. One thing’s for sure – experts recommend fueling your body with healthy food before you turn to supplements. The best bet is to make sure you eat a balanced diet with as many wholefoods as possible –if you need a boost, here’s the low-down on what letter does what, from A (that is, vitamin A) to Z (or – zinc).
對於我們當中不是營養學家,營養學家或自然健康專家的人們,解釋健康食品世界的字母和數字似乎非常艱鉅。 可以肯定的一件事–專家建議您在使用補充劑之前先向身體補充健康的食物。 最好的選擇是確保您均衡飲食,盡可能多吃全脂食品–如果您需要增加營養,這是從A(即維生素A)到Z(或- 鋅)。

  1. VITAMIN A
    GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin.
    NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment.
    1.維生素A
    適合:健康的眼睛和一般的生長發育,包括健康的牙齒和皮膚。
    天然來源:胡蘿蔔和其他橙色食品,包括甘藷和哈密瓜瓜-所有這些食品都來自胡蘿蔔素色素。

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(5 second Studio / Shutterstock.com)
2. B VITAMINS
GOOD FOR: Energy production, immune function and iron absorption.
NATURAL SOURCE: This crucial group of nutrients can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.
2.維生素B
適用於:能量產生,免疫功能和鐵吸收。
自然資源:在整個未經加工的食物中都可以發現這一至關重要的營養素,特別是全穀物,土豆,香蕉,小扁豆,辣椒,豆類,酵母和糖蜜。

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(Scropp / Shutterstock.com)
3. VITAMIN C
GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.
NATURAL SOURCE: Everyone knows this one – oranges! But they’re not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.
3.維生素C
適用於:增強血管並賦予皮膚彈性,抗氧化功能和鐵吸收。
自然資源:每個人都知道這一點-橘子! 但是它們並不是唯一的來源-富含維生素C的其他水果和蔬菜包括番石榴,紅辣椒和青椒,獼猴桃,葡萄柚,草莓,抱子甘藍和哈密瓜。
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(Ollinka / Shutterstock.com)
4. VITAMIN D
GOOD FOR: Strong healthy bones.
NATURAL SOURCE: Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.
4.維生素D
適合:強壯健康的骨骼。
自然來源:除了在陽光下花幾分鐘來刺激維生素D的產生外,您還可以從雞蛋,魚和蘑菇中獲得這種營養必需品。
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• (siambizkit / Shutterstock.com)
5. VITAMIN E
GOOD FOR: Blood circulation, and protection from free radicals.
NATURAL SOURCE: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.
5.維生素E
適用於:血液循環,並保護自由基。
自然資源:我們最喜歡的富含維生素E的食物是杏仁。 您還可以補充其他堅果,葵花籽和西紅柿以獲取好處。
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(Owl_photographer / Shutterstock.com)
6. VITAMIN K
GOOD FOR: Blood coagulation – that is, the process by which your blood clots.
NATURAL SOURCE: Leafy greens are the best natural sources of Vitamin K – so make sure you’re eating lots of kale, spinach, Brussels sprouts and broccoli.
6.維生素K
適用於:血液凝結–即您的血液凝結的過程。
天然來源:綠葉蔬菜是維生素K的最佳天然來源-因此,請確保您吃的是羽衣甘藍,菠菜,抱子甘藍和西蘭花。
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(Zigzag Mounntain Art / Shutterstock.com)
7. FOLIC ACID
GOOD FOR: Cell renewal and preventing birth defects in pregnancy.
NATURAL SOURCE: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.
7.葉酸
適用於:細胞更新和預防妊娠先天性缺陷。
自然來源:葉酸的豐富天然來源,包括深綠葉蔬菜,蘆筍,西蘭花,柑桔類水果,豆類,豌豆,扁豆,種子,堅果,花椰菜,甜菜和玉米。
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(ShadeDesign / Shutterstock.com)
8. CALCIUM
GOOD FOR: Healthy teeth and bones.
NATURAL SOURCE: This mineral is another one that most of us already know – the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.
8.鈣
適合:健康的牙齒和骨骼。
天然來源:這種礦物是我們大多數人都已經知道的另一種礦物-最好的來源是乳製品,例如酸奶,奶酪和牛奶,以及豆腐和黑糖蜜。
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(JeniFoto / Shutterstock.com)
9. IRON
GOOD FOR: Building muscles naturally and maintaining healthy blood.
NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.
9.鐵
有益於:自然地建立肌肉和保持健康的血液。
自然資源:您可能會驚訝地發現蛤s是鐵含量最高的地方,其次是牡蠣和肝臟等器官肉。 對於我們中間的素食者來說,大豆,穀物,南瓜籽,豆類,小扁豆和菠菜是鐵的重要來源。
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(Ken Weinrich / Shutterstock.com)
10. ZINC
GOOD FOR: Immunity, growth and fertility.
NATURAL SOURCE: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.
10.鋅
適合:免疫力,生長力和生育力。
自然資源:牡蠣之類的海鮮也富含鋅,以及菠菜,腰果,豆類以及(等待)黑巧克力。

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(iravgustin / Shutterstock.com)
11. CHROMIUM
GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.
NATURAL SOURCE: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.
11.鉻
適用於:葡萄糖功能–確保體內的每個細胞在需要時都能獲得能量。
自然來源:只要您的飲食中含有全穀物,新鮮蔬菜和草藥,就應該攝取足夠的鉻。

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