commit: 598701e3dba3510b672ede0f462d55eef1179e7a
parent 1dc01f7312dbb5487edc422d5f0f5b1b5915dad4
Author: Rekka <rekkabell@gmail.com>
Date: Wed, 6 Nov 2019 12:15:47 -0500
Nutrition chickpeas
Added add. info on nutition of chickpeas
Diffstat:
2 files changed, 43 insertions(+), 2 deletions(-)
diff --git a/scripts/database/pages.ndtl b/scripts/database/pages.ndtl
@@ -38,6 +38,46 @@ GALLERY
% pages/wakame.savoury.pie.jpg
% pages/simple.doctor.who.cake.jpg
+NUTRITION
+ BREF : The recommendations below address the nutrients which are of more concern in vegan than omnivore diets, but they aren’t everything anyone needs to know about eating for optimal health.
+ LONG
+ * General rules
+ & Eat 3 servings of legumes per day (under 50yrs old)
+ & Eat 8 servings of fruits and veg per day. Eat more veg than fruit, and include leafy greens and bright orange veg for vitamin A and C.
+ & Eat wholegrains, avoid refined grains like white rice and flours.
+ & Eat some high fat foods like seeds and nuts. Include flax seeds or other items that contain the essential fat ALA.
+ & Eat plenty of calcium. Eat dark leafy greens, calcium set tofu, tahini or fortified plant milks or products.
+ & Take b-12 supplements. You can get this vitamin from fortified foods like plant milks and nutritional yeast but its better to supplement to be on the safe side, as their quantities aren't reliable. In winter, take vitamin D, or expose your skin for 10-15 min if your light-skinned, or 20-25 min if you're dark-skinned.
+ & Eat iodized foods. Use some iodized salt, take supplements or eat seaweed to get your daily needs of iodine.
+ * Protein
+ & Eat 2-3 servings of legumes per day. For example: 1/2 cup of dried lentils or beans, 1/2 cup tofu or tempeh, 1 cup soy milk, 1 cup quinoa or amaranth, 1/4 cup peanuts or 2 tbsp peanut butter.
+ & Protein is necessary for muscles, bones, hormones, digestive enzymes, to absorb nutrients and to rebuild cells. They are composed of 20 amino acids, 11 of which our bodies can synthesize. The other 9 called EAAS (essential amino acids) have to come from food as we can't produce them ourselves. All plant protein contain all 9 of the EAAS, but can be a little low in one or two EAAS. The body maintains reserve pools of amino acids from various sources for later use, for instance eating protein in one meal can combine with protein in another meal eaten later in the day.
+ & Legumes is an important part of the diet, and one of the best plant sources of lysine, one EAA. Quinoa and amaranth are two other grains that are sources of lysine, although not as rich as legumes.
+ & Eat enough calories. Eat a variety of whole plant foods, at least 3 per day for legumes.
+ * IRON
+ & Include beans, soy (high in iron not affected by phytic acid), nuts, seeds, winter squahes, dark leafy greens, dried fruit, oatmeal, quinoa and pearly barley. Eat whole grain bread, the leavening process helps make iron mire absorbable. Include vitamin C in as many meals as you canm or as side snacks, like citrus, mango, kiwifruit, pineapple, broccoli, brussel sprouts, cabbage, cauliflower, peppers etc. Don't eat tea or coffee with meals.
+ & Plantfoods are rich in iron, hitting our daily target is easy, although iron from plant sources isnt absorbed as easily and means we may need to consume twice as much. Iron is necessary for red blood cells and to form hemoglobin which helps circulate oxygen around the body. We lose some of this mineral everyday from the skin and intestines, and menstruating women will lose a lot of it.
+ & Iron rich plant foods are high in phytic acid, a compound that binds to iron and other minerals and that makes it more difficult for our bodies to absorb. The idea is not too avoid eating foods that contain phytic acid, but to eat them in a way that minimixzes its effects on iron. Adding vitamin C-rich foods, like 1/2 cup of cauliflower or a cup of orange juice, can increase iron absorption un plant foods by as much to 4 to 6 times. Fermentation can also improve absorption, like eating sourdough or bread leavened with yeast instead of other grains can help.
+ & Other iron inhibitors include coffee, camomille and peppermint tea, as well as spices like turmeric and coriander, or calcium rich foods.
+ * CALCIUM
+ & Consume at least 3 cups a day of calcium-set tofu, cooked chinese cabbage, turnip greens, mustard greens, collards and fortified plant milks or juices. This, with extra servings of beansm broccoli, kale, okra, sweet potatoes, figs, corn tortillas, navel oranges and blackstrap molasses.
+ & World Health Organization recommends 1,000mg of calcium per day, and 1,200mg if over 50, but what is most important is how much us truly absorbed. Most people absorb 25-30%. Absorption varies depending on food sources, so it's important to consume sources of well-absorbed calcium, like calcium-set tofu, kale, turnip greens, mustard greens and broccoli. Beans, nuts and seeds have moderate amounts of calcium and a slow absorption rate, soaking nuts and seeds aids in absorption. Fortified plant milk generally contains calcium with an absorption rate of 25%, similar to calcium-set tofu, although it is important to shake it before using it as the calcium tends to set a the bottom.
+ * Vitamin D
+ & We make plenty of vitamin D when our skin is exposed to sunlight, light-skinned people required 10-15 min a day and dark-skinned people need 25-30 min per day. It's important to remember that because of smog, cloud coverage and sunscreen we may be producing less than our body requires. In winter, it is especially important to get a dietary source of this nutrient.
+ & Vitamin D is available in fortified foods under D2
+ * Vitamin B-12
+ & Eat two servings a day of fortified foods that contain at least 2-3.5 mcg of vitamin B12. These need to be consummed at least 4h apart for optimal absorption. Another way, is to take a daily supplement of cyanocobalamin B12 that provides 25 to 100 mcg of vitamin B12, or a supplement that provides 1,000 mcg twice per week.
+ & Vitamin b-12 is needed for the prodouction of DNA and for maintaining nerve cells. Levels need to be over 400 pg/ml, or 4 to 6 mcg per day, for good health. This vitamin does not occur naturally in any plant, but it is available in fortified foods like plant milk, other fortified foods or beverages, nutritional yeast and supplements.
+ & Absorption of vitamin b-12 is tricky, because small amounts attach to receptors that become quickly saturated by just 1-2 mcg of B12 and will stay like this for several hours. This is what you get from a single meal of fortified foods. Ingested a large dose of B12 from a supplement, you can absorb the excess that can't latch onto receptors, but that is a very small amount. It is easier to meet needs from many small servings of B12 to be eaten throughout the day, but if you rely on daily single-dose supplements you need to have a lot more since absorption rates are very low.
+ * Iodine
+ & Have plant milk fortified with iodine (few do this though), use iodized salt or eat seaweed regularly. Although the amount of iodine in seaweed is variable. It may be better to take supplements. A quantity of 150 µg is recommended daily.
+ & Iodine is necessary for healthy thyroid function which regulates metabolism.
+ * Omega-3
+ &
+
+
+
+
TOOLS
BREF : Entering a store, with the goal of purchasing kitchenware can be a dizzying experience. There are many choices, but few are worth your money and attention. An ideal kitchen will have as few items as possible, be composed of things that make you happy and that you chose with purpose. With this in mind, for a tool to be awarded a place in your home, it needs to be effective and versatile. I made this list of notes on what to look for in a tool, based on experience and research:
LONG
diff --git a/scripts/database/recipes.ndtl b/scripts/database/recipes.ndtl
@@ -7,9 +7,10 @@ Spicy stirfry chickpeas
TIME : 15
SERV : 2 servings
DESC
- & If someone were to ask me which food I could eat forever without stopping, I'd answer chickpeas, hands down. There's a TON of different ways to prepare them, and all of these ways are delicious. You can bake them, squish them, flour them, sprout them, fry them etc. It's endless. Their versatility make my life easier, I can add them to almost every meal without it ever being boring.
+ & If someone was to ask me which food I could eat forever without stopping, I'd answer chickpeas. There's a TON of different ways to prepare them, and all of these ways are delicious. They can be baked, squished, pureed, ground, sprouted and baked. Their versatility make my life easier, I can eat them everyday and it doesn't ever get boring.
+ & {*Nutrition*}: Legumes is an important part of the diet, and one of the best plant sources of {*lysine*}, one of 9 essential amino acids required for good health. Protein is necessary for muscles, bones, hormones, digestive enzymes, to absorb nutrients and to rebuild cells. If you eat 1/2 cup dry beans a day, your daily protein needs are covered.
% recipes/spicy.stirfry.chickpeas.3.jpg
- & Another plus is that dry chickpeas keep a long, long time. If you keep them in air-tight containers they will last even longer, because moisture and oxygen is the enemy if all beans. Oxygen makes the bean oils rancid overtime. You can store them for 5+ yrs if you add oxygen absorbers (packet consisting of powdered iron oxide) to the containers. I like to buy them in bulk and cook them as needed. An advantage of buying them dry is that it is cheap, and they taste better (honest). Read about {{storing dry beans|https://extension.usu.edu/foodstorage/howdoi/dry_beans}}.
+ & Another plus is that dry chickpeas keep a long, long time. If you keep them in air-tight containers they will last even longer, because moisture and oxygen is the enemy of all beans. Oxygen makes the bean oils rancid overtime. You can store them for 5+ yrs if you add oxygen absorbers (packet consisting of powdered iron oxide) to the containers. I like to buy them in bulk and cook them as needed. An advantage of buying them dry is that it is cheap, and they taste better (honest). Read about {{storing dry beans|https://extension.usu.edu/foodstorage/howdoi/dry_beans}}.
& {*Cooking dried chickpeas*}
& Dried chickpeas triple in size when cooked (if not a little bit more). So 1 cup of dried chickpeas will make about 3 cups of cooked chickpeas. Dried chickpeas have a tough outer skin, and should be soaked overnight. Soaking them cuts down on cooking time, and in turn, saves energy. It also helps the beans cook more evenly and become completely tender all the way through. Another advantage to presoaking beans is that most of the gas-causing sugars are leached out into the soaking water. So when you drain off the soaking water, you are also getting rid of this unpleasant side effect to eating beans.
& Next morning, drain and cook them in a pot or pressure cooker.
