饮食与健康英语思维导图

《饮食与健康英语思维导图》

I. Macronutrients (宏量营养素)

• A. Carbohydrates (碳水化合物):

  • 1. Types (类型):
       • a. Simple Carbohydrates (简单碳水化合物):
         • i. Sugars (糖类): Glucose (葡萄糖), Fructose (果糖), Sucrose (蔗糖), Lactose (乳糖).
         • ii. Sources (来源): Fruits (水果), Honey (蜂蜜), Table sugar (食用糖), Dairy products (乳制品).
       • b. Complex Carbohydrates (复合碳水化合物):
         • i. Starches (淀粉): Bread (面包), Pasta (意大利面), Rice (米饭), Potatoes (土豆), Corn (玉米).
         • ii. Fiber (纤维): Soluble fiber (可溶性纤维), Insoluble fiber (不可溶性纤维).
         • iii. Sources (来源): Whole grains (全谷物), Vegetables (蔬菜), Legumes (豆类), Fruits (水果).
  • 2. Functions (功能):
       • a. Primary energy source (主要能量来源): Fuels the body and brain.
       • b. Fiber aids digestion (纤维帮助消化): Promotes bowel regularity.
       • c. Glycogen storage (糖原储存): Short-term energy reserve in muscles and liver.
  • 3. Recommended Intake (推荐摄入量):
       • a. 45-65% of daily calories (占每日卡路里的45-65%).
       • b. Emphasize complex carbohydrates over simple carbohydrates (强调复合碳水化合物而不是简单碳水化合物).
  • 4. Concerns (注意事项):
       • a. Excessive intake of refined carbohydrates (过量摄入精制碳水化合物): Can lead to weight gain, insulin resistance, and type 2 diabetes.
       • b. Insufficient fiber intake (纤维摄入不足): Can contribute to constipation, heart disease, and certain cancers.

• B. Proteins (蛋白质):

  • 1. Types (类型):
       • a. Complete Proteins (完全蛋白质): Contain all nine essential amino acids.
         • i. Sources (来源): Meat (肉类), Poultry (家禽), Fish (鱼类), Eggs (鸡蛋), Dairy products (乳制品).
       • b. Incomplete Proteins (不完全蛋白质): Lack one or more essential amino acids.
         • i. Sources (来源): Beans (豆类), Lentils (小扁豆), Nuts (坚果), Seeds (种子), Grains (谷物).
       • c. Complementary Proteins (互补蛋白质): Combining two or more incomplete proteins to obtain all essential amino acids.
         • i. Example (例子): Beans and rice (豆子和米饭).
  • 2. Functions (功能):
       • a. Building and repairing tissues (构建和修复组织): Essential for growth and development.
       • b. Enzyme and hormone production (酶和激素的产生).
       • c. Immune function (免疫功能): Antibodies are proteins.
       • d. Energy source (能量来源): Less efficient than carbohydrates and fats.
  • 3. Recommended Intake (推荐摄入量):
       • a. 10-35% of daily calories (占每日卡路里的10-35%).
       • b. Varies based on activity level, age, and health status (因活动水平、年龄和健康状况而异).
  • 4. Concerns (注意事项):
       • a. Excessive protein intake (过量摄入蛋白质): Can strain the kidneys and liver.
       • b. Protein deficiency (蛋白质缺乏): Can lead to muscle loss, weakened immunity, and stunted growth.

• C. Fats (脂肪):

  • 1. Types (类型):
       • a. Saturated Fats (饱和脂肪):
         • i. Sources (来源): Red meat (红肉), Butter (黄油), Cheese (奶酪), Coconut oil (椰子油), Palm oil (棕榈油).
         • ii. Health Implications (健康影响): Can raise LDL cholesterol levels (坏胆固醇), increasing the risk of heart disease.
       • b. Unsaturated Fats (不饱和脂肪):
         • i. Monounsaturated Fats (单不饱和脂肪): Olive oil (橄榄油), Avocados (牛油果), Nuts (坚果).
           • Health Implications (健康影响): Can lower LDL cholesterol levels.
         • ii. Polyunsaturated Fats (多不饱和脂肪): Omega-3 fatty acids (Omega-3脂肪酸), Omega-6 fatty acids (Omega-6脂肪酸).
           • Sources (来源): Fatty fish (肥鱼), Flaxseeds (亚麻籽), Walnuts (核桃), Vegetable oils (植物油).
           • Health Implications (健康影响): Important for brain health, heart health, and inflammation reduction.
       • c. Trans Fats (反式脂肪):
         • i. Sources (来源): Processed foods (加工食品), Fried foods (油炸食品).
         • ii. Health Implications (健康影响): Raise LDL cholesterol and lower HDL cholesterol (好胆固醇), significantly increasing the risk of heart disease.
  • 2. Functions (功能):
       • a. Energy storage (能量储存): Most concentrated source of energy.
       • b. Hormone production (激素的产生).
       • c. Cell membrane structure (细胞膜结构).
       • d. Absorption of fat-soluble vitamins (脂溶性维生素的吸收): Vitamins A, D, E, and K.
  • 3. Recommended Intake (推荐摄入量):
       • a. 20-35% of daily calories (占每日卡路里的20-35%).
       • b. Emphasize unsaturated fats over saturated and trans fats (强调不饱和脂肪而不是饱和脂肪和反式脂肪).
  • 4. Concerns (注意事项):
       • a. Excessive intake of saturated and trans fats (过量摄入饱和脂肪和反式脂肪): Increases the risk of heart disease.
       • b. Essential fatty acid deficiency (必需脂肪酸缺乏): Can lead to various health problems.

II. Micronutrients (微量营养素)

• A. Vitamins (维生素):

  • 1. Fat-Soluble Vitamins (脂溶性维生素): A, D, E, K.
       • a. Stored in the body (储存在体内).
       • b. Excessive intake can lead to toxicity (过量摄入可能导致中毒).
  • 2. Water-Soluble Vitamins (水溶性维生素): B vitamins (B族维生素), Vitamin C.
       • a. Not stored in the body (不储存在体内).
       • b. Excess is excreted in urine (多余部分通过尿液排出).
  • 3. Functions (功能): Vary depending on the specific vitamin; generally involved in metabolic processes, immune function, and cell growth (因特定维生素而异；通常参与代谢过程、免疫功能和细胞生长).
  • 4. Sources (来源): Fruits, vegetables, whole grains, fortified foods (水果、蔬菜、全谷物、强化食品).

• B. Minerals (矿物质):

  • 1. Major Minerals (主要矿物质): Calcium (钙), Phosphorus (磷), Potassium (钾), Sodium (钠), Magnesium (镁).
       • a. Required in larger amounts (需要量较大).
       • b. Functions (功能): Bone health, nerve function, fluid balance (骨骼健康、神经功能、体液平衡).
  • 2. Trace Minerals (微量矿物质): Iron (铁), Zinc (锌), Iodine (碘), Selenium (硒), Copper (铜).
       • a. Required in smaller amounts (需要量较小).
       • b. Functions (功能): Enzyme function, immune function, hormone regulation (酶功能、免疫功能、激素调节).
  • 3. Sources (来源): Variety of foods depending on the specific mineral (取决于特定矿物质的各种食物).

III. Water (水)

• A. Importance (重要性):
  • 1. Crucial for many bodily functions (对许多身体功能至关重要).
  • 2. Regulates body temperature (调节体温).
  • 3. Transports nutrients (运输营养).
  • 4. Eliminates waste (清除废物).
• B. Recommended Intake (推荐摄入量): Varies depending on activity level, climate, and health status (因活动水平、气候和健康状况而异).
• C. Sources (来源): Water, beverages, fruits, vegetables (水、饮料、水果、蔬菜).

IV. Healthy Eating Habits (健康饮食习惯)

• A. Balanced Diet (均衡饮食): Including all food groups in appropriate proportions (以适当比例包括所有食物组).
• B. Portion Control (份量控制): Eating appropriate serving sizes (食用适当的份量).
• C. Mindful Eating (正念饮食): Paying attention to hunger and fullness cues (注意饥饿和饱腹感信号).
• D. Regular Meal Times (规律的用餐时间): Eating at consistent times each day (每天在固定时间用餐).
• E. Limiting Processed Foods (限制加工食品): Reducing intake of foods high in sugar, salt, and unhealthy fats (减少高糖、高盐和不健康脂肪的食物的摄入).
• F. Reading Food Labels (阅读食品标签): Understanding the nutritional content of foods (了解食物的营养成分).
• G. Staying Hydrated (保持水分): Drinking enough water throughout the day (全天饮用足够的水).

V. Common Dietary Concerns (常见饮食问题)

• A. Food Allergies (食物过敏): Immune system reaction to certain foods (免疫系统对某些食物的反应).
• B. Food Intolerances (食物不耐受): Digestive discomfort after eating certain foods (食用某些食物后出现消化不适).
• C. Eating Disorders (饮食失调): Anorexia nervosa, bulimia nervosa, binge-eating disorder (神经性厌食症、神经性贪食症、暴食症).
• D. Vegetarianism and Veganism (素食主义和纯素食主义): Requires careful planning to ensure adequate nutrient intake (需要仔细计划以确保摄入足够的营养).
• E. Obesity (肥胖): Excessive accumulation of body fat (体内脂肪过度积累).
• F. Malnutrition (营养不良): Deficiency of essential nutrients (缺乏必需营养素).

This mind map provides a comprehensive overview of diet and health in English, covering macronutrients, micronutrients, water, healthy eating habits, and common dietary concerns. Remember to consult with a healthcare professional or registered dietitian for personalized dietary advice.