commit: 0de77bb9dec2d1e988940ed4be1a0a55773fecfb
parent f29d6cc3b285c5db87c1cbd95104b3e8319c913e
Author: rekkabell <rekkabell@gmail.com>
Date: Wed, 17 Jan 2024 07:50:35 -0800
*
Diffstat:
3 files changed, 33 insertions(+), 19 deletions(-)
diff --git a/links/rss.xml b/links/rss.xml
@@ -4,7 +4,7 @@
<title>Grimgrains</title>
<link>https://grimgrains.com/</link>
<description>Grimgrains — a plantbased cooking blog</description>
-<lastBuildDate>Sun, 31 Dec 2023 00:00:00 +0900</lastBuildDate>
+<lastBuildDate>Wed, 17 Jan 2024 00:00:00 +0900</lastBuildDate>
<image>
<url>https://grimgrains.com/media/services/rss.jpg</url>
<title>Grimgrains — a plantbased cooking blog</title>
diff --git a/site/nutrition.html b/site/nutrition.html
@@ -1,6 +1,8 @@
<!DOCTYPE html><html lang='en'><head><meta charset='utf-8'><meta name='description' content='Grim Grains is an illustrated food blog, it features plant-based (vegan) recipes.'><meta name='viewport' content='width=device-width, initial-scale=1.0'><meta name='twitter:card' content='summary'><meta name='twitter:site' content='@hundredrabbits'><meta name='twitter:title' content='Grimgrains'><meta name='twitter:description' content='An illustrated food blog.'><meta name='twitter:creator' content='@hundredrabbits'><meta name='twitter:image' content='https://grimgrains.com/media/services/icon.jpg'><meta property='og:title' content='Grimgrains'><meta property='og:type' content='article'><meta property='og:url' content='http://grimgrains.com/'><meta property='og:image' content='https://grimgrains.com/media/services/icon.jpg'><meta property='og:description' content='An illustrated food blog.'><meta property='og:site_name' content='Grimgrains'><link rel='icon' type='image/x-icon' href='../media/services/favicon.ico'><link rel='icon' type='image/png' href='../media/services/icon.jpg'><link rel='apple-touch-icon' href='../media/services/apple-touch-icon.png' /><title>GrimGrains — nutrition</title><link rel='alternate' type='application/rss+xml' title='RSS Feed' href='../links/rss.xml' /><link rel='stylesheet' type='text/css' href='../links/main.css'></head><body class='nutrition'><header><a id='logo' href='home.html'><img src='../media/interface/logo.png' alt='Grimgrains'></a></header><nav><ul><li class='home'><a href='home.html'>Home</a></li><li class='about'><a href='about.html'>About</a></li><li class='tools'><a href='tools.html'>Tools</a></li><li class='nutrition'><a href='nutrition.html'>Nutrition</a></li><li class='sprouting'><a href='sprouting.html'>Sprouting</a></li><li class='lactofermentation'><a href='lactofermentation.html'>Lacto-fermentation</a></li><li class='right'><a href='https://grimgrains.com/links/rss.xml'>RSS feed</a> | <a href='https://merveilles.town/@rek' target='_blank'>Mastodon</a></li></ul></nav><main class='nutrition'><h1><a id="nutrition">Nutrition</a></h1>
-<p>The world of vitamins and minerals, and how they interact with the body is complex. We wrote this guide because of our interest in biology and nutrition, and to try and digest this information for ourselves. The guidelines listed below may change as research develops. If you are concerned about your intake of vitamins and minerals, we recommend seeing a <b>dietitian</b> who specializes in plant-based diets.</p><p>Remember, food ought to be regarded primarily as source of nourishment and pleasure, don't aim for perfection.</p>
+<p>The world of vitamins and minerals, and how they interact with the body is complex. We wrote this guide because of our interest in biology and nutrition, and to try and digest this information for ourselves. The guidelines listed below may change as research develops. If you are concerned about your intake of vitamins and minerals, we recommend seeing a <b>dietitian</b> who specializes in plant-based diets.</p>
+<p>Remember, food ought to be regarded primarily as source of nourishment and pleasure, don't aim for perfection.</p>
+
<img src= '../media/pages/nutrition/toast.cooking.png' loading='lazy' width='200' class="monochrome" />
<ul>
<li><a href="#protein">Protein</a></li>
@@ -25,18 +27,23 @@
</ul>
<h3><a id="protein">Protein</a></h3><img src="../media/pages/nutrition/protein.png" loading='lazy'>
<p>Proteins are necessary for the growth and repair of muscles, bones, hormones, digestive enzymes and to absorb nutrients. They're made up of <b>20 amino acids</b>, 11 of which our bodies can synthesize. The other 9, the essential amino acids or EAA's, must come from the food that we eat.</p>
+
+<p>The average protein intake that covers 97%–98% of the population ought to be <b>1.0–1.2 g/kg/day</b>(requirements may vary depending on body type, and age).</p>
+
<h4>Sources</h4>
<p>Consume 3-4 servings of:</p>
<ul>
- <li>1/2 cup of cooked <a href="lentils.html">lentils</a> or beans</li>
- <li>1/2 cup <a href="tofu.html">tofu</a> or <a href="tempeh.html">tempeh</a></li>
- <li>1 cup <a href="soy_milk.html">soy milk</a></li>
- <li>1 cup cooked quinoa or amaranth</li>
- <li>1/4 cup <a href="peanuts.html">peanuts</a>(or, 2 tbsp <a href="peanut_butter.html">peanut butter</a>)</li>
+ <li>100g (1/2 cup) of cooked <a href="lentils.html">lentils</a></li>
+ <li>125-150 g of cooked beans (chickpeas, kidney beans, black beans etc.)</li>
+ <li>125 g of <a href="tofu.html">tofu</a> or 165 g of <a href="tempeh.html">tempeh</a></li>
+ <li>250 ml (1 cup) <a href="soy_milk.html">soy milk</a></li>
+ <li>185 g (1 cup) cooked quinoa</li>
+ <li>40 g (1/4 cup) of <a href="peanuts.html">peanuts</a>(or, 2 tbsp <a href="peanut_butter.html">peanut butter</a>)</li>
</ul>
<p>Every plant protein contains all 9 of the EAA's, but in varying amounts. The body maintains reserves of amino acids for later use. The proteins of one meal can combine with proteins from another meal eaten later that day.</p>
<p>Legumes are the best source of <b>lysine</b>, one of the essential amino acids. Quinoa and amaranth are two grains that are rich in lysine, although not as much as legumes.</p>
-<p><a href="https://veganhealth.org/protein-part-1/" class="external" target="_blank">Read more</a> about proteins. Jump back to <a href="#nutrition">top</a>.</p>
+<p><a href="https://veganhealth.org/protein/" target="_blank">Read more</a>(VeganHealth website) about proteins. Jump back to <a href="#nutrition">top</a>.</p>
+
<h3><a id="iron">Iron</a></h3><img src="../media/pages/nutrition/iron.png" loading='lazy'>
<p>Iron is necessary for red blood cells and to form hemoglobin, which help circulate oxygen around the body. We lose this mineral everyday from the skin and intestines, menstruating women will lose a lot more of it.</p>
<h4>Sources</h4>
@@ -56,7 +63,7 @@
<p>Iron-rich plant foods are high in <b>phytic acid</b>, a compound that binds to iron and other minerals and that is difficult for our bodies to absorb. Avoiding foods that contain phytic acid isn't necessary, but it's important to eat them in a way that minimizes their effects on iron.</p>
<p>Iron is plentiful in vegan diets. You can increase your absorption by adding vitamin C (increases it by 4-6 times) to your meals, avoiding tea (chamomille or pepppermint) or coffee at meals, eating more legumes, eating fermented grains (like yeast-leavened bread), cooking foods in a cast iron skillet (as the iron leeches into the food), and by avoiding calcium with meals.</p>
<p>Other iron inhibitors include: turmeric and coriander, or calcium rich foods.</p>
-<p><a href="https://veganhealth.org/iron/" class="external" target="_blank">Read more</a> about iron. Jump back to <a href="#nutrition">top</a>.</p>
+<p><a href="https://veganhealth.org/iron/" target="_blank">Read more</a> about iron. Jump back to <a href="#nutrition">top</a>.</p>
<h3><a id="calcium">Calcium</a></h3><img src="../media/pages/nutrition/calcium.png" loading='lazy'>
<h4>Sources</h4>
<p>Consume at least 3 1/2 to 4 cups a day of:</p>
@@ -71,7 +78,7 @@
</ul>
<p>This, with extra servings of beans, broccoli, <a href="kale.html">kale</a>, okra, <a href="sweet_potatoes">sweet potatoes</a>, figs, <a href="corn_tortillas">corn tortillas</a>, <a href="oranges.html">navel oranges</a> and blackstrap molasses.</p>
<p>The amount of calcium in plant foods is somewhat dependent on the amount present in the soil. The World Health Organization recommends 1,000 mg per day (1,200 mg if >50), but what's most important is how much the body absorbs. Most people assimilate 25-30 percent of calcium. Absorption varies depending on food sources, so it's important to consume sources of <b>well-absorbed</b> calcium, like calcium-set tofu, kale, turnip greens, mustard greens and broccoli.</p><p>Beans, nuts and seeds have moderate amounts of calcium and a slow absorption rate, soaking nuts and seeds before consumption facilitates bioavailability. Fortified plant milk generally contains calcium with an absorption rate of 25%, like calcium-set tofu, although it's important to shake it well before using it as the calcium tends to set at the bottom.</p>
-<p><a href="https://veganhealth.org/oxalate/" class="external" target="_blank">Oxalate molecules</a>, found in certain plant foods (such as spinach, beets, beet greens, sweet potatoes, peanuts, rhubarb, and swiss chard), can hinder calcium absorption. Oxalates play a part in calcium-oxalate kidney stones. Consuming calcium and high-oxalate foods is fine and necessary for good health, but it's important to drink plenty of fluids. Drinking helps oxalate and calcium “bind” to one another in the stomach and intestines before reaching the kidneys, making it harder for kidney stones to form. Boiling high-oxalate greens before consumption and discarding the cooking water also helps.</p>
+<p><a href="https://veganhealth.org/oxalate/" target="_blank">Oxalate molecules</a>, found in certain plant foods (such as spinach, beets, beet greens, sweet potatoes, peanuts, rhubarb, and swiss chard), can hinder calcium absorption. Oxalates play a part in calcium-oxalate kidney stones. Consuming calcium and high-oxalate foods is fine and necessary for good health, but it's important to drink plenty of fluids. Drinking helps oxalate and calcium “bind” to one another in the stomach and intestines before reaching the kidneys, making it harder for kidney stones to form. Boiling high-oxalate greens before consumption and discarding the cooking water also helps.</p>
<p><a href="https://veganhealth.org/calcium/" class="external" target="_blank">Read more</a> about calcium. Jump back to <a href="#nutrition">top</a>.</p>
<h3><a id="vitamin-d">Vitamin D</a></h3><img src="../media/pages/nutrition/vitamind.png" loading='lazy'>
<p>Vitamin D can help prevent osteoporosis by increasing calcium absorption in the body.</p>
diff --git a/src/inc/nutrition.htm b/src/inc/nutrition.htm
@@ -1,6 +1,8 @@
<h1><a id="nutrition">Nutrition</a></h1>
-<p>The world of vitamins and minerals, and how they interact with the body is complex. We wrote this guide because of our interest in biology and nutrition, and to try and digest this information for ourselves. The guidelines listed below may change as research develops. If you are concerned about your intake of vitamins and minerals, we recommend seeing a <b>dietitian</b> who specializes in plant-based diets.</p><p>Remember, food ought to be regarded primarily as source of nourishment and pleasure, don't aim for perfection.</p>
+<p>The world of vitamins and minerals, and how they interact with the body is complex. We wrote this guide because of our interest in biology and nutrition, and to try and digest this information for ourselves. The guidelines listed below may change as research develops. If you are concerned about your intake of vitamins and minerals, we recommend seeing a <b>dietitian</b> who specializes in plant-based diets.</p>
+<p>Remember, food ought to be regarded primarily as source of nourishment and pleasure, don't aim for perfection.</p>
+
<img src= '../media/pages/nutrition/toast.cooking.png' loading='lazy' width='200' class="monochrome" />
<ul>
<li><a href="#protein">Protein</a></li>
@@ -25,18 +27,23 @@
</ul>
<h3><a id="protein">Protein</a></h3><img src="../media/pages/nutrition/protein.png" loading='lazy'>
<p>Proteins are necessary for the growth and repair of muscles, bones, hormones, digestive enzymes and to absorb nutrients. They're made up of <b>20 amino acids</b>, 11 of which our bodies can synthesize. The other 9, the essential amino acids or EAA's, must come from the food that we eat.</p>
+
+<p>The average protein intake that covers 97%–98% of the population ought to be <b>1.0–1.2 g/kg/day</b>(requirements may vary depending on body type, and age).</p>
+
<h4>Sources</h4>
<p>Consume 3-4 servings of:</p>
<ul>
- <li>1/2 cup of cooked <a href="lentils.html">lentils</a> or beans</li>
- <li>1/2 cup <a href="tofu.html">tofu</a> or <a href="tempeh.html">tempeh</a></li>
- <li>1 cup <a href="soy_milk.html">soy milk</a></li>
- <li>1 cup cooked quinoa or amaranth</li>
- <li>1/4 cup <a href="peanuts.html">peanuts</a>(or, 2 tbsp <a href="peanut_butter.html">peanut butter</a>)</li>
+ <li>100g (1/2 cup) of cooked <a href="lentils.html">lentils</a></li>
+ <li>125-150 g of cooked beans (chickpeas, kidney beans, black beans etc.)</li>
+ <li>125 g of <a href="tofu.html">tofu</a> or 165 g of <a href="tempeh.html">tempeh</a></li>
+ <li>250 ml (1 cup) <a href="soy_milk.html">soy milk</a></li>
+ <li>185 g (1 cup) cooked quinoa</li>
+ <li>40 g (1/4 cup) of <a href="peanuts.html">peanuts</a>(or, 2 tbsp <a href="peanut_butter.html">peanut butter</a>)</li>
</ul>
<p>Every plant protein contains all 9 of the EAA's, but in varying amounts. The body maintains reserves of amino acids for later use. The proteins of one meal can combine with proteins from another meal eaten later that day.</p>
<p>Legumes are the best source of <b>lysine</b>, one of the essential amino acids. Quinoa and amaranth are two grains that are rich in lysine, although not as much as legumes.</p>
-<p><a href="https://veganhealth.org/protein-part-1/" class="external" target="_blank">Read more</a> about proteins. Jump back to <a href="#nutrition">top</a>.</p>
+<p><a href="https://veganhealth.org/protein/" target="_blank">Read more</a>(VeganHealth website) about proteins. Jump back to <a href="#nutrition">top</a>.</p>
+
<h3><a id="iron">Iron</a></h3><img src="../media/pages/nutrition/iron.png" loading='lazy'>
<p>Iron is necessary for red blood cells and to form hemoglobin, which help circulate oxygen around the body. We lose this mineral everyday from the skin and intestines, menstruating women will lose a lot more of it.</p>
<h4>Sources</h4>
@@ -56,7 +63,7 @@
<p>Iron-rich plant foods are high in <b>phytic acid</b>, a compound that binds to iron and other minerals and that is difficult for our bodies to absorb. Avoiding foods that contain phytic acid isn't necessary, but it's important to eat them in a way that minimizes their effects on iron.</p>
<p>Iron is plentiful in vegan diets. You can increase your absorption by adding vitamin C (increases it by 4-6 times) to your meals, avoiding tea (chamomille or pepppermint) or coffee at meals, eating more legumes, eating fermented grains (like yeast-leavened bread), cooking foods in a cast iron skillet (as the iron leeches into the food), and by avoiding calcium with meals.</p>
<p>Other iron inhibitors include: turmeric and coriander, or calcium rich foods.</p>
-<p><a href="https://veganhealth.org/iron/" class="external" target="_blank">Read more</a> about iron. Jump back to <a href="#nutrition">top</a>.</p>
+<p><a href="https://veganhealth.org/iron/" target="_blank">Read more</a> about iron. Jump back to <a href="#nutrition">top</a>.</p>
<h3><a id="calcium">Calcium</a></h3><img src="../media/pages/nutrition/calcium.png" loading='lazy'>
<h4>Sources</h4>
<p>Consume at least 3 1/2 to 4 cups a day of:</p>
@@ -71,7 +78,7 @@
</ul>
<p>This, with extra servings of beans, broccoli, <a href="kale.html">kale</a>, okra, <a href="sweet_potatoes">sweet potatoes</a>, figs, <a href="corn_tortillas">corn tortillas</a>, <a href="oranges.html">navel oranges</a> and blackstrap molasses.</p>
<p>The amount of calcium in plant foods is somewhat dependent on the amount present in the soil. The World Health Organization recommends 1,000 mg per day (1,200 mg if >50), but what's most important is how much the body absorbs. Most people assimilate 25-30 percent of calcium. Absorption varies depending on food sources, so it's important to consume sources of <b>well-absorbed</b> calcium, like calcium-set tofu, kale, turnip greens, mustard greens and broccoli.</p><p>Beans, nuts and seeds have moderate amounts of calcium and a slow absorption rate, soaking nuts and seeds before consumption facilitates bioavailability. Fortified plant milk generally contains calcium with an absorption rate of 25%, like calcium-set tofu, although it's important to shake it well before using it as the calcium tends to set at the bottom.</p>
-<p><a href="https://veganhealth.org/oxalate/" class="external" target="_blank">Oxalate molecules</a>, found in certain plant foods (such as spinach, beets, beet greens, sweet potatoes, peanuts, rhubarb, and swiss chard), can hinder calcium absorption. Oxalates play a part in calcium-oxalate kidney stones. Consuming calcium and high-oxalate foods is fine and necessary for good health, but it's important to drink plenty of fluids. Drinking helps oxalate and calcium “bind” to one another in the stomach and intestines before reaching the kidneys, making it harder for kidney stones to form. Boiling high-oxalate greens before consumption and discarding the cooking water also helps.</p>
+<p><a href="https://veganhealth.org/oxalate/" target="_blank">Oxalate molecules</a>, found in certain plant foods (such as spinach, beets, beet greens, sweet potatoes, peanuts, rhubarb, and swiss chard), can hinder calcium absorption. Oxalates play a part in calcium-oxalate kidney stones. Consuming calcium and high-oxalate foods is fine and necessary for good health, but it's important to drink plenty of fluids. Drinking helps oxalate and calcium “bind” to one another in the stomach and intestines before reaching the kidneys, making it harder for kidney stones to form. Boiling high-oxalate greens before consumption and discarding the cooking water also helps.</p>
<p><a href="https://veganhealth.org/calcium/" class="external" target="_blank">Read more</a> about calcium. Jump back to <a href="#nutrition">top</a>.</p>
<h3><a id="vitamin-d">Vitamin D</a></h3><img src="../media/pages/nutrition/vitamind.png" loading='lazy'>
<p>Vitamin D can help prevent osteoporosis by increasing calcium absorption in the body.</p>
