Cooking

[MuadDib]

I have a bachelor's degree in nutrition science.
I don't like talking about nutrition because people tend to be very sensitive about it and a lot of 'nutrition science' is murky and biased.

• It's very important though, and I need to dial in my diet to max out. Enter bro science. 

 

Not actually recommended.

Edited April 15, 2023 by MuadDib

[MuadDib]

I am going to begin by covering/reviewing each of the micro and macronutrients, what they are, what they do in the body, as well as some common sources for each. I'll go through them one by one, over time. After that, I might delve into stimulants (e.g. caffeine), antioxidants, heavy metals, artificial sweeteners, preservatives, artificial flavors, etc., and then describe various diets, food preparation techniques, bioavailability, glycaemic index (GI), glycaemic load (GL), cholesterols and other such concepts and areas of interest. First things first.

 

MACRONUTRIENTS:

• Carbohydrates:
  • Simple carbohydrates
    • Monosaccharides (e.g. glucose, fructose)
    • Disaccharides (e.g. sucrose, lactose)
  • Complex carbohydrates
    • Starches (e.g. corn, potatoes, grains)
    • Fibers (e.g. cellulose, hemicellulose, pectin)
  • Fiber
    • Soluble fiber
    • Insoluble fiber
• Proteins:
  • Complete proteins
    • Animal sources (e.g. meat, fish, poultry, dairy)
    • Soy products
  • Incomplete proteins
    • Legumes (e.g. beans, lentils, peas)
    • Grains (e.g. rice, wheat, oats)
    • Nuts and seeds
  • Complementary proteins
    • Grains and legumes
    • Nuts or seeds and legumes
• Fats:
  • Saturated fats
    • Animal fats (e.g. butter, lard)
    • Tropical oils (e.g. coconut oil, palm oil)
  • Unsaturated fats
    • Monounsaturated fats (e.g. olive oil, avocados)
    • Polyunsaturated fats (e.g. omega-3 and omega-6 fatty acids found in fish, nuts, and seeds)
  • Trans fats
    • Naturally occurring trans fats (e.g. in dairy and meat products)
    • Artificial trans fats (e.g. in many processed foods)

 

 

MICRONUTRIENTS:

• Vitamins
  • Fat-soluble vitamins:
    • Vitamin A
    • Vitamin D
    • Vitamin E
    • Vitamin K
  • Water-soluble vitamins:
    • Vitamin B1 (Thiamine)
    • Vitamin B2 (Riboflavin)
    • Vitamin B3 (Niacin)
    • Vitamin B5 (Pantothenic acid)
    • Vitamin B6 (Pyridoxine)
    • Vitamin B7 (Biotin)
    • Vitamin B9 (Folate)
    • Vitamin B12 (Cobalamin)
    • Vitamin C
• Minerals
  • Major minerals:
    • Calcium
    • Chloride
    • Magnesium
    • Phosphorus
    • Potassium
    • Sodium
    • Sulfur
  • Trace minerals:
    • Chromium
    • Copper
    • Fluoride
    • Iodine
    • Iron
    • Manganese
    • Molybdenum
    • Selenium
    • Zinc

Also, Water!

Edited April 15, 2023 by MuadDib

[MuadDib]

Big kahuna smoothie - the cornerstone of any nutritious breakfast

• 1large banana
• 300mls Almond milk
• 1 tbsp flax seed
• 1 tbsp sunflower kernels
• 1 tbsp chia seed
• 30gr scoop plant-based protein powder (complete essential AA profile)
• 1/2 cup frozen blueberries
• 1 tsp matcha powder
• 1 tbsp black maca powder
• 1/2 cup sprouting buckwheat

I keep everything needed to make it within 2m of each other, and most things are stored in pop-top glass containers to save time with prep. I can make the whole thing in 2 min.

While prepping I will often poach 2 eggs in the microwave and have them as a side dish. (poke yolks with a fork to stop them from exploding)