Diet, Exercise and Sports

Question 1

What impact a plant-based diet has on our nutritions?

Answer 1

Plant-based diet can lead to
1. lack of proteins which are amino acids. there are total 20 types of amino acids and 9 of them are essential for us to build muscle tissues.
2. low intake of vitamin b-12 but can be compensated by cereal
3. lack of iron
4. vitamin D (best alternative source is sunshine)
5. omega-3 fat (best alternative : seaweed, walnuts, hemp and flax, DHA, EPA, but body absorbs quite inefficiently)
6. calcium
7. zinc (can be compensated with plant-sourced foods but the body absorbs quite inefficiently)
8. creatine
so for vegetarians who do a lot of exercise, it’s bettie to supplement beta alanine

Question 2

how to compensate the lack of proteins due to plant-based diets?

Answer 2

we can take in more rice and black beans, which also contains proteins (1 cup of rice has 5 grams, 1/2 cup pf black beans has 9 grams), but we also need to know that while we get the same amount of proteins, we also eat more 300 more calories and more carbohydrates. we can also get proteins from egg white, milk and protein powers.

Question 3

is there any difference of having protein between from meat or from plants?

Answer 3

we can absorb 95% of protein from meat but only 85% from plants.

Question 4

any difference between iron contained in meet and the iron in plants like in plants like spinish?

Answer 4

the iron in meat is heme iron and the one in plant is non-heme iron. it takes more than 2x of non-heme iron to get the same amount of iron as meat eaters. coffee and tea (calcium and tannins) reduce the vitamin c which helps absorb non-heme plant-based iron. therefore it’s better to have coffee 2 hrs before iron-eating foods.

Question 5

what are good sources of paint proteins?

Answer 5

Spinish, broccoli, squash, walnuts, seeds, oils, grains, corns, peas, bellpeppers, cereals

Question 6

how to calculate your ideal body weight?

Answer 6

first, measure your muscle mass and body fat.

then ideal body weight = muscle mass / (1 - target body fat)

Question 7

what is the set-point when coming to body weight?

Answer 7

we all have internal control mechanism “hypothalamus (下丘脑）” in our brain that highly maintains our preset levels of body fat and body weight. it responds to signals from your fat cells, gastrointestinal tract, pancreas to later your metabolism, hunger, body fat and body weight levels. hormones like leptin, gherkin, cholecystokinin, serotonin and others also are in control. when we lose weight, our metabolism will decrease. it will require less calories to maintain the weight. so as we lose weight, we have to reduce even more calories to reduce the same weight compared with the one when the weight loss journey just started. when we lose weight, we are also likely feel more hungry. only smart exercise together with high quality food which can regulate two hormones (insulin and leptin) can sustain a better body composition.

Question 8

how insulin impacts our body?

Answer 8

insulin lowers blood glucose (葡萄糖）and stores fat.

Question 9

how leptin impacts our body?

Answer 9

leptin: “stop eating” hormone.

Question 10

Omega-6 fatty acid is pro-inflammation while omega-3 is anti-inflammation.

Answer 10

trans-fat and omega-6 fatty acid will likely create damage to our DNA in cells.

Question 11

what is transforming our foods to our energy?

Answer 11

mitochondria

Question 12

what are the two types of macronutrients that mitochondria transform into our energy?

Answer 12

fat and glucose

Question 13

what are the key vitamins that the process needs to transform our foods to our energy?

Answer 13

B vitamins, iron and sulfur

Question 14

Tart Cherry Juice can help restore after excessive physical exercise and reduce inflammation.

Answer 14

sedentary life style increases oxidative stress and vascular dysfunction.

Question 15

what is study of nutritional genomics? what is its value of its research?

Answer 15

it studies how our genes interact the environmental factors and bioactive compounds of foods. it may one day enable us to choose specific foods to create our individual genetic benefits.

Question 16

why is important to have quality foods?

Answer 16

what we eat constitutes our cells. our body creates billions of new cells everyday. with good food, the cells are built with good structures which sets the basis of our good health.

Question 17

what difference of supply energy of using carb or fat or protein?

Answer 17

carbs can supply immediate use or later use at intense exercise. fat is used for slow-long-lasting activities even during sitting. so for days of physical exercise, you should increase a bit carbs. for sedentary days, you don’t need carbs that much.

Question 18

what is glycemic index?

Answer 18

The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly. Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or to offset hypo- (or insufficient) glycemia. Long-distance runners would tend to favor foods high on the glycemic index, while people with pre- or full-blown diabetes would need to concentrate on low GI foods.

Question 19

is it always bad to take in fat?

Answer 19

No. Stored fat in our body can supply high level of energy when it’s necessary. but we need to watch out what types of fat we take in.

Question 20

what are types of fat?

Answer 20

2 types of fatty acids: saturated and unsaturated fat.

saturated: the ones mainly coming from meats. coconut oils is also saturated fat. but too much saturated fat can cause cholesterol to build up in your arteries (blood vessels). Saturated fats raise your LDL (bad) cholesterol. High LDL cholesterol increases your risk for heart disease and stroke.
unsaturated: olive oil, canola oil, peanut and sesame oil, avocado, nuts and seeds, salmon, tofu

Question 21

what are good sources of polyunsaturated fats?

Answer 21

omega 6 and omega 3 are polyunsaturated fats.
Omega-6 fats from vegetable oils — like their cousins, the omega-3 fats from fish — are good for the heart.

Omega-6 fats:Safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, pumpkin seeds
Omega-3 fats: Oily fish such as salmon, herring, mackerel, and sardines; fish oil and flaxseed oil; flaxseeds, walnuts, and chia seeds

Question 22

what are the main sources of saturated fat?

Answer 22

fatty cuts of beef, pork, and lamb.
dark chicken meat and poultry skin.
high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
tropical oils (coconut oil, palm oil, cocoa butter)
lard

Question 23

how many types of proteins?

Answer 23

2 big ones:

1. complete proteins which contain essential amino acids and have high biological values. i.e. from lean meat
2. incomplete proteins: from nuts, plants, grains, vegetable,