[Reading] ➽ Nutrition For Dummies (UK Edition) By Nigel Denby – Horse-zine.co.uk


10 thoughts on “Nutrition For Dummies (UK Edition)

  1. says:

    Such a good, well written guide Highly recommended


  2. says:

    I was looking for a basic book on nutrition.This books delivers what the title promises basic knowledge on nutrition Nevertheless, my biggest critic to the book is that it is not a practical read Too many concepts and no easy way to find summaries at the beginning or end of each chapter for a quick reference later I will have to read it again to take advantage of the purchase.I read it again worth the time Here s my complete insight Chapter 1 What s Nutrition, Anyway diet provides the energy and building blocks you need to construct and maintain every cell and organ in your body To do this you need a range of nutrients from two different and distinct groups Macronutrients macro big Energy, protein, fat, carbohydrates, and fibre Micronutrients micro small Vitamins and mineralsChapter 2 Digestion The 24 Hour Food Factoryhttps www.youtube.com watch v Og5xAMouth You start to break up the indigestible layer of fibre surrounding the edible parts of some foods fruits, vegetables, whole grains so that your digestive enzymes can get to the nutrients inside Saliva provides amylases, enzymes that start the digestion of complex carbohydrates starches , breaking the starch molecules into simple sugars No protein or fat digestion occurs in your mouth Chewing your food well also helps stimulate the release of digestive juices farther down your gut It also makes you eat slowly, giving your brain a chance to recognise when your body has had enough food so helping to stop you overeating.Stomach Other enzymes, plus stomach juices, begin the digestion of proteins and fats, separating them into their basic components amino acids from protein and fatty acids.Small Intestine The body absorbs nutrients according to how fast it breaks them down into their basic parts Carbohydrates, which separate quickly into single sugar units, are absorbed first Proteins as amino acids go next Fats, which take longest to break apart into their constituent fatty acids, are last Water soluble vitamins such as B and C, and minerals are absorbed earlier than those that dissolve in fat.Probiotics are live cultures of the good bacteria normally found in your intestines They beneficially affect your health by improving the balance of your gut bacteria, and they help with stimulating your immune system fight infections better.Another way of boosting your own natural good gut bacteria is through eating prebiotics these are types of fibrous carbohydrate that provide food for the good bacteria in the gut so promoting their growth Natural sources of prebiotics include onions, garlic, asparagus, artichoke, chicory Chapter 3 Why You Eat When You Eat and Like What You Likehttps youtu.be IXiG1_OrPS4Hunger is the need for food Appetite is the desire for food.The practical difference between hunger and appetite is this when you re hungry, you eat one handful of peanuts After that, your appetite may lead you to eat two handfuls just because they look appealing or taste good.People who exercise regularly are likely to have a healthy appetite, but they re rarely hungry immediately after exercising because Ordinary short bursts of exercise release stored energy glucose and fat from your body tissues, so your glucose levels stay steady and you don t feel hungry Endurance exercise like marathon running or triathalon events eventually use up all stored energy in body tissues Exercise slows the passage of food through the digestive tract Your stomach empties slowly and you feel fuller for longer Exercise including mental exertion reduces anxiety.Chapter 4 Powerful Proteinhttps youtu.be Chbm84sCBAwFunctions Making enzymes, the specialised worker proteins that do specific jobs such as digesting food and assembling or dividing molecules to make new cells and chemical substances Making neurotransmitters requires proteins Making Antibodies Proteins play an important part in the creation of every new cell and every new individualTo make all the proteins that your body needs, you require 21 different amino acids Ten are essential amino acids, which you must obtain from food The rest are nonessential amino acids that you can manufacture yourself from fats, carbohydrates and other amino acids if you don t get them in food.Proteins from foods of animal origin are known as high quality proteins Your body absorbs these proteins really efficiently and can use the proteins without much waste to synthesise other proteins The proteins from plants have limited amounts of one or essential amino acids.The prime exception is the soya bean, a legume packed with abundant amounts of all nine essential amino acids.Chapter 5 The Lowdown on Fat and Cholesterolhttps youtu.be QhUrc4BnPgghttps youtu.be 0U7YHRW5dycFats have than twice as much calories as protein and carbs 9 calories per fat gram versus 3.75 calories per gram for proteins and 4 for carbs.The visible body fat Provides a source of stored energy Gives shape to your body Cushions your skin Acts as an insulation blanket that reduces heat lossThe hidden fat is Part of every cell membrane the outer skin that holds each cell together A component of myelin, the fatty material that sheathes nerve cells and makes it possible for them to fire the electrical messages that enable you to think, see, speak, move A shock absorber that protects your organs as much as possible if you fall or injure yourself A constituent of hormones and other biochemicals, such as vitamin D and bile.Glucose, the molecule you get by digesting carbohydrates, is the body s basic source of energy Burning glucose is easier and efficient than burning fat, so your body always goes for carbohydrates first But if you ve used up all your available glucose after prolonged exercise or starvation, then it s time to start on your body fat.To make it simpler when you re shopping, if a label says a food contains than 20 grams of total fat and than 5 grams of saturates per 100 grams, it contains a lot of fat If the food contains less than 3 grams of total fat and 1 gram of saturated fat it contains a little fat.Finding fat in all kinds of foods As a general rule Fruits and vegetables have only traces of unsaturated fat Grains have small amounts of unsaturated fat Dairy products vary saturated Cream is a high fat food Normal milks and cheeses are moderately high in fat Skimmed milk and skimmed milk products are low fat foods Red meat can be low to moderately high in saturated fat depending on the cut, the breeding and the species Poultry without the skin is relatively low in fat Fish can be high or low in unsaturated fat Fish with darker flesh such as salmon, trout or mackerel is usually higher in fat Oils and Butter Vegetable oils unsaturated fat Butter and lard saturated fat Coconut oil and cocoa butter saturated Processed foods saturated and trans fats A diet high in saturated fats increases the amount of cholesterol circulating in your blood, which is believed to raise your risk of heart disease and stroke A diet high in unsaturated fats reduces the amount of cholesterol circulating in your blood, which is believed to lower your risk of heart disease and stroke VLDLs and LDLs are sometimes called bad cholesterol Travelling through the body, LDLs continue to lose cholesterol In the end, they become high density lipoproteins HDL , the particles sometimes called good cholesterol.Chapter 6 Calories The Energisershttps youtu.be VEQaH4LruUoThe energy that your resting body uses to do all this stuff is called Resting Energy Expenditure or Basal Metabolic Rate accounts for a whopping 60 to 70 per cent of all the calories you need each day.The only number you need to remember is 3,500, the number of calories it takes to lose 0.5 kilograms of body fat So if you simply cut your calorie consumption from 2,000 calories a day to 1,500 you ll lose 0.5 kilograms a week.Chapter 7 Carbohydrates A Complex Storyhttps youtu.be wxzc_2c6GMghttps youtu.be Q29F4a61J7khttps www.healthline.com health fooMost of us equate carbs with bread and pasta, but you can also find them in dairy products, fruits, vegetables, grains, nuts, legumes, seeds, sugary foods and sweetsCarbohydrates are made up of three components fiber, starch, and sugar.Fiber and starch are complex carbs, while sugar is a simple carb.Simple carb foods to avoid soda, baked treats, packaged cookies, fruit juice concentrate, breakfast cereal.The complex the carb, the better Complex carbs pack in nutrients than simple carbs They re higher in fiber and digest slowly This also makes them filling, which means they re a good option for weight control.Fiber and starch are the two types of complex carbohydrates The main sources of dietary fiber include fruits, vegetables, nuts, beans, whole grains.High starch foods are potatoes, whole wheat bread, cereal, corn, oats, peas, rice Complex carbs you should eat of whole grains quinoa, buckwheat, and whole wheat pasta , fiber rich fruits apples, berries , fiber rich vegetables including broccoli, leafy greens, and carrots , beans.Your body can pack about 400 grams or 1500 cal 1g carbs 3,75 cal of glucose the cell doesn t need into liver and muscle cells.If you add up all the glucose stored to the small amount of glucose in your cells and blood, it equals about 1,800 calories of energy If your diet provides carbohydrates than you need 1800 cal your body converts the excess into fat Energy Sources carbohydrates easiest to get , fat, protein most difficult Most nutritionists recommend that 50 per cent of your daily calories need to come from carbohydrate foods.https youtu.be ccN4Nw0qiyQChapter 9 Vigorous Vitaminshttps youtu.be ISZLTJH5lYghttps youtu.be n1zLjStkLxAYour body needs at least 13 specific vitamins vitamin A, vitamin D, vitamin E, vitamin K, vitamin C, thiamin vitamin B1 , riboflavin B2 , niacin, vitamin B6, folate vitamin B12, biotin and pantothenic acid.Vitamin C supplements may reduce the length of time you have to put up with the cold symptoms Higher doses of 100 milligrams per day produce better benefits than small doses More than 1 gram a day might do you harm than good.https www.health.harvard.edu stayinVitamin Sources Water soluble B 1 ham, soymilk, watermelon, acorn squashB 2 milk, yogurt, cheese, whole and enriched grains and cereals.B 3 meat, poultry, fish, fortified and whole grains, mushrooms, potatoesB 5 chicken, whole grains, broccoli, avocados, mushroomsB 6 meat, fish, poultry, legumes, tofu and other soy products, bananasB 7 Whole grains, eggs, soybeans, fishB 9 Fortified grains and cereals, asparagus, spinach, broccoli, legumes black eyed peas and chickpeas , orange juiceB 12 Meat, poultry, fish, milk, cheese, fortified soymilk and cerealsVitamin C Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sproutsFat soluble Vitamin A beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoesVitamin D Fortified milk and cereals, fatty fishVitamin E vegetables oils, leafy green vegetables, whole grains, nutsVitamin K Cabbage, eggs, milk, spinach, broccoli, kaleChapter 10 Mighty Mineralshttps www.health.harvard.edu stayinMinerals Sources Major Calcium yogurt, cheese, milk, salmon, leafy green vegetablesChloride saltMagnesium Spinach, broccoli, legumes, seeds, whole wheat breadPotassium meat, milk, fruits, vegetables, grains, legumesSodium salt, soy sauce, vegetablesTrace Chromium meat, poultry, fish, nuts, cheeseCopper shellfish, nuts, seeds, whole grain products, beans, prunesFluoride fish, teasIodine Iodized salt, seafoodIron red meat, poultry, eggs, fruits, green vegetables, fortified breadManganese nuts, legumes, whole grains, teaSelenium Organ meat, seafood, walnutsZinc meat, shellfish, legumes, whole grainsChapter 11 Phabulous Phytochemicalshttps youtu.be PGd6Xz9FZ28Benefits Keep your cells healthy Slow down tissue degeneration Prevent the formation of carcinogens Reduce cholesterol levels Protect your heart Maintain your hormone balance Keep your bones strongThe most interesting phytochemicals in plant foods appear to be antioxidants.Antioxidants are named for their ability to prevent a chemical reaction called oxidation, which enables molecular fragments called free radicals to join together, forming potentially carcinogenic compounds in your body Antioxidants also slow the normal wear and tear on body cells, so a diet rich in plant foods is known to reduce the risk of heart disease and may reduce the risk of some kinds of cancer.Chapter 13 What Is a Healthy Diet People are often confused about what constitutes a portion, so here s a guide to help A cereal bowl full of mixed, undressed salad A handful of berries such as strawberries or grapes A small glass 150 millilitres or 5 fluid ounces of unsweetened fruit or vegetable juice sorry, you can only count fruit juice once a day Half an avocado One big slice of large fruit such as a large slice of melon or pineapple One medium fruit such as a banana or an apple Three heaped tablespoons of beans pulses also only count once a day Two small pieces of fruit such as two plums or two apricots Two tablespoons of dried, cooked or tinned fruit in natural juiceYou can assume the food is high in sugar whenever the sugar word is one of the first ingredients listed on the food product s ingredient list brown sugar, corn sweetener, corn syrup, fructose, fruit juice concentrate, glucose dextrose , high fructose corn syrup, honey, invert sugar, 50 50 fructose glucose , lactose, maltose, molasses, raw sugar, sugar sucrose , syrup.Chapter 14 Making Wise Food Choiceshttps youtu.be Orj7p3KQcyQhttps youtu.be G0O87gWv Xkhttps youtu.be MrdCBqFYDyoTHE END links included by me


  3. says:

    Really good book for someone interested in nutrition, who is not an expert Covers all topics necessary to provide an all rounded knowledge into healthy eating and the science behind the GI system.


Leave a Reply

Your email address will not be published. Required fields are marked *


Nutrition For Dummies (UK Edition) summary pdf Nutrition For Dummies (UK Edition), summary chapter 2 Nutrition For Dummies (UK Edition), sparknotes Nutrition For Dummies (UK Edition), Nutrition For Dummies (UK Edition) 68f2688 Nutrition For Dummies Is For Anyone Who Cares About What They Eat, And Wants To Know About The Facts, Not The Fads Finding Easy To Understand And Sensible Advice On What You Should Be Eating Is Easier Said Than Done Advice Seems To Constantly Change And Fad Diets Only Seem To Help Celebrities Pile On The Pounds In Their Bank Account, Rather Than Making Any Of Us Healthier In This Book, Nigel Denby And Sue Baic, Two Experienced And Registered Dieticians, Dispel All Myths And Provide You With The Information You Need To Eat For A Healthy Life They Explain Every Aspect Of The Subject From The Basics About Essential Nutrients To The Relationship Between Allergies And Food And Give You The Knowledge And Confidence To Start Making Wise Food Choices The Hour Food Factory Calories The Energisers What You Get From Food Powerful Protein The Lowdown On Fat And Cholesterol Carbohydrates A Complex Story Alcohol Another Form Of Grape And Grain Vigorous Vitamins Mighty Minerals Phabulous Phytochemicals Water Works Healthy Eating Why You Eat When You Eat Why You Like The Foods You Like What Is A Healthy Diet Making Wise Food Choices Eating Smart When Eating Out What Is Food Processing Cooking And Nutrition Food And Medicine When Food Gives You A Rash Food And Mood Food And Drug And Interactions A Supplemental Story

  • Paperback
  • Nutrition For Dummies (UK Edition)
  • Nigel Denby
  • English
  • 03 June 2019
  • 9780764570582

About the Author: Nigel Denby

Is a well-known author, some of his books are a fascination for readers like in the Nutrition For Dummies (UK Edition) book, this is one of the most wanted Nigel Denby author readers around the world.