Moonwalking With Einstien 이후 The Memory Bible (by Gary Small, M.D.) 를 빌려 읽기 시작했다. 기억력 강화, 장기적으로는 치매 예방과 관련한 여러가지 스킬, 식단 등을 알려 주는데, 이중 기억하고 싶었던 몇가지 비타민/미네랄 상식:
Omega 3 – “good fats”: fruits, leafy vegetables, nuts, fish, fish oil, olive oil
- Anchovies
- Avocados
- Bluefish
- Brazil nuts
- Canola oil
- Flax seed oil
- Green leafy vegetables
- Herring
- Lean meats
- Mackerel
- Olive oil
- Salmon
- Sardines
- Trout
- Tuna
- Walnuts
- Whitefish
Omega 6– “bad fats”: red meat, whole milk, cheese, margarine, mayonnaise, most processed foods, fried foods, vegetable oil
- Bacon
- Butter
- Cheese
- Corn oil
- Donuts
- French fries
- Ice cream
- Lamb chops
- Margarine
- Mayonnaise
- Onion rings
- Potato chips
- Processed foods
- Steak
- Sunflower oil
- Whipped cream
- Whole milk
Vitamin C (500-1000mg daily), E (400-800 units) for antioxidants
- Prunes
- Raisins
- Blueberries
- Blackberries
- Cranberries
- Strawberries
- Spinach
- Raspberries
- Brussels sprouts
- Plums
- Broccoli florets
- Beets
- Avocados
Turmeric (curry)
Vitamin A: milk, eggs, leafy vegetables
Vitamin D: milk, eggs, tuna, salmon
Vitamin E: berries, vegetable oil, lettuce,
Vitamin K: leafy vegetables, fish oils, meat
Thiamin: cereals, fish, lean meat, milk, chicken
Riboflavin: cereals, milk, eggs, leafy vegetables, lean meat
Vitamin B3 complex (Niacin): cereals, lean meant, eggs
Pyridoxin (B6): cereals, meat, bananas, vegetables
Vitamin B12: fish, lean meat, milk
Folate: meat, leafy green vegetables
Vitamin C: citrus fruits, berries, vegetables
Calcium: milk, cheese, green vegetables
Chromium: whole grains, vegetable oils
Iron: whole grain cereals, nuts, green vegetables
Magnesium: whole grains, seafood, eggs, meat
Zinc: whole grains, sunflower seeds
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