使用手機/平板掃描QR Code借閱前，請先下載/安裝 udn讀書館 App。
食品營養的知識是不少人會關注的話題，市面上的保健品，食用之後有時候會導致營養失衡。本書匯集眾多草藥產品與營養食品的營養價值與功效，內容相當實用。
譚灼輝
香港中文大學生物理學士、加州大學生物化學碩士、公共衛生博士。於UCLA醫學院研究老人免疫學8年之久，再轉教職至今，曾任健康與營養學系系主任3年。大家來寫書第六、七屆作者。
香港中文大學生物理學士、加州大學生物化學碩士、公共衛生博士。於UCLA醫學院研究老人免疫學8年之久，再轉教職至今，曾任健康與營養學系系主任3年。大家來寫書第六、七屆作者。
TABLE OF CONTENTS
Introduction I
Introduction II
Introduction III
Module One (1): Common Nutrition
1. Nutritional Assessment
2. Human Nutrition
3. Nutrition
4. Nutrients
5. kcal
6. Diet
7. Food Composition Table
8. Exchange Systems
9. Common Symptoms of Malnutrition
10. Basic Four Food Group Plan and Chart
11. Concepts of Weight Control & the Body’s Energy Balance
12. BMI
13. Calculations of Energy Expenditure
14. Life Cycle Nutrition: Mother & Infant
A. Pregnancy
B. Fetal Alcohol Syndrome
C. Lactation (Breast-feeding)
D. Infancy
E. Life Cycle: Child, Teen and Older Adult
15. Nutrition & Immunity
16. The Immune System
17. Immunity
18. Genetics, Life Style & Immunity
19. Diabesity
20. Cancer-Fighting Foods
21. Reducing the Risk of Cancer
22. Nutritional Deficiency Diseases
23. Diseases due to Intolerance to Nutrients
Module Two (2): Functional Foods
1. Definitions of Functional Foods
2. Superfood
Definition
List of Superfoods
Tomato
Cruciferous vegetables
• Broccoli
• Kale
• Watercress
Asparagus
Avocado
Olive/Olive oil
Nuts
• Walnut
• Almond
Seeds
• Flaxseed
• Chia
Beans
• Soy
Whole grains
• Brown Rice
• Quinoa
Categories of Edible Seeds
Leafy Greens
• Spinach
• Garlic
Starchy Vegetable
• Purple Yam 53
• Sweet Potato
Squash
• Pumpkin
Mushroom
• Shiitake
Apple
Grape
Berries
• Blueberries
• Acai
• Goji Berry
Kiwifruit
Pomegranate
Grapefruit
Fish
• Salmon
• Sardine
Seaweed
Coffee
Tea
Chocolate
Yogurt
Papaya
3. Exotic Functional Foods
4. Phytonutrients
Disclaimer on Nutritional Supplements
Supplementation and DNA Metabolism
“Balanced Diet” and Supplements
Concept of Weight Control and Functional Foods for
Weight Loss
5. Prebiotics
6. Probiotics
7. Synbiotics
8. Foods Providing Support for the Immune System
9. Mood-Enhaneing Foods
10. Foods Providing Support for the Brain Function
11. Herbal and Nutritional Supplements that May Improve
Brain Function
12. Stress Fighting Functional Foods
13. Functional Foods that May Help Manage Osteoarthritis
14. Natural Functional Products for Healthy Skin
15. Anti-Aging Skincare
16. Skin-Enhancing Cosmetics with Functional Ingredients
17. Functional Vegetable Oils and Marine Oils
Module Three (3): Culinary Herbs And Spices
1. Common Spices
• Nutmeg
• Cumin
• Star Anise
• Black Pepper
2. Culinary Herbs- Part I
Chinese Chives
Scallion
Leeks
Chives
Dill
Chervil
Celery
Celeriac
Tarragon
Cinnamon
Indian Bay Leaf or Tegpat
Coriander
Fennel
Hyssop
Bay Leaf
Lovage
3. Culinary Herbs-Part II
Balm
Corn Mint
Bergamot Mint
Peppermint
Garden Mint
Curry Leaf
Basil
Marjoram
Oregano
Parsley
Allspice
Bay Rum Tree
Rosemary
Garden Sage
Summer Savory
Winter Savory
Wild Thyme
Common Thyme
Fenugreek
4. Other Useful Culinary Herbs and Spices
5. Herbal and Nutritional Supplements that may Improve
Brain Function
6. Anti-Aging Herbs
7. Herbs that may Help Release Stress
8. Aromatic Vegetables and Herbs used for Cooking
Module Four (4): Culinary Medicine:
Design Of Functional Recipes For Health
1. Culinary Medicine
2. The Gut Microbiome and Personal Health
3. Selected Healthy Food Ingredients for Good Diets
4. Figure 1. A Hypothetical Scheme Indicating the Potential
Benefits of a Healthy Diet
Figure 2. A Hypothetical Scheme Indicating
The Negative Function of an Unhealthy Diet
Figure 3. The Metabolism of Omega-3 and Omega-6
Fatty Acids
4. The Scandinavian Diet
5. The Mediterranean Diet
6. The Okinawa Diet
7.The DASH Diet
8. Characteristics of Diets
A) The Scandinavian (Nordic) Diet
B) The Okinawa Diet
C) The Mediterranean Diet
D) The DASH Diet
9. DASH Diet vs. the Mediterranean Diet
10. The Scandinavian Diet Recipes
• Honey Roasted Salmon with
Mashed Potato and Lingonberry Gravy
• Salmon Lingonberry Potato Pancakes with
Quinoa and Vegetable Stir Fry
• Pike-Perch with Creamed Mushrooms and
Horseradish Butter
• Potatissallad med Kalrabbi och Dill
(Kohlrabi Potato Salad)
11. The Okinawa Diet Recipes
• Daikon and Carrot Salad
• Hijiki Seaweed and Chicken
• Purple Sweet Potato Dumplings with
Fish over a Bed of Seaweed
• Sauteed Fish (carp, salmon, or shrimp) with a Soup
Made Purple Sweet Yam
• Okinawa Style Pancake
• Purple Sweet Potato Gnocchi Topped
With Tuna and Seaweed
• Canh Khoai Lang-Purple Sweet Potato Soup
• Grilled Fish and Potato Paste Wrapped in Seaweed
12. The DASH Diet Recipes
• Chicken Breast with Mixed Salad
• Vegetable Omelet
• Broccoli Creamy Soup
13. The Mediterranean Diet Recipes
• Chicken Sautéed with Herbs and Garlic
In White Wine
• Pork and Parsley Meatball
• Chicken Hummus
• Mediterranean Tuna Salad
• Mediterranean Tuna Pasta
With Chickpea
• Sardines and Chickpea with Eggplant Hummus
• Salmon and Eggplant Tapas
• Pan Seared Salmon with Mediterranean Salsa Fresca
And Toasted Couscous
• Baked Fish with Lemon Butter and Capers with
Chickpea Salad
• Roasted Eggplant Caprese Salad
• Spicy Salmon with Overlayer of Creamy Eggplant
14. Vegetarian Diet Recipes
• Spicy Potatoes
• Mushrooms with Garlic
• Vegetable Stew
15. Curried Vegetarian Recipes
• Curried Potato and Chickpea Soup
• Curried Quinoa Risotto with Carrots
16. Mixed Fruit and Vegetable Salad Recipes
• Blueberry and Feta Kale Salad
• Lentil Salad with Apricots
• Roquefort Pear Salad
• Pacific Very Cherry Salad
• Tropical Pineapple Salad
Introduction I
Introduction II
Introduction III
Module One (1): Common Nutrition
1. Nutritional Assessment
2. Human Nutrition
3. Nutrition
4. Nutrients
5. kcal
6. Diet
7. Food Composition Table
8. Exchange Systems
9. Common Symptoms of Malnutrition
10. Basic Four Food Group Plan and Chart
11. Concepts of Weight Control & the Body’s Energy Balance
12. BMI
13. Calculations of Energy Expenditure
14. Life Cycle Nutrition: Mother & Infant
A. Pregnancy
B. Fetal Alcohol Syndrome
C. Lactation (Breast-feeding)
D. Infancy
E. Life Cycle: Child, Teen and Older Adult
15. Nutrition & Immunity
16. The Immune System
17. Immunity
18. Genetics, Life Style & Immunity
19. Diabesity
20. Cancer-Fighting Foods
21. Reducing the Risk of Cancer
22. Nutritional Deficiency Diseases
23. Diseases due to Intolerance to Nutrients
Module Two (2): Functional Foods
1. Definitions of Functional Foods
2. Superfood
Definition
List of Superfoods
Tomato
Cruciferous vegetables
• Broccoli
• Kale
• Watercress
Asparagus
Avocado
Olive/Olive oil
Nuts
• Walnut
• Almond
Seeds
• Flaxseed
• Chia
Beans
• Soy
Whole grains
• Brown Rice
• Quinoa
Categories of Edible Seeds
Leafy Greens
• Spinach
• Garlic
Starchy Vegetable
• Purple Yam 53
• Sweet Potato
Squash
• Pumpkin
Mushroom
• Shiitake
Apple
Grape
Berries
• Blueberries
• Acai
• Goji Berry
Kiwifruit
Pomegranate
Grapefruit
Fish
• Salmon
• Sardine
Seaweed
Coffee
Tea
Chocolate
Yogurt
Papaya
3. Exotic Functional Foods
4. Phytonutrients
Disclaimer on Nutritional Supplements
Supplementation and DNA Metabolism
“Balanced Diet” and Supplements
Concept of Weight Control and Functional Foods for
Weight Loss
5. Prebiotics
6. Probiotics
7. Synbiotics
8. Foods Providing Support for the Immune System
9. Mood-Enhaneing Foods
10. Foods Providing Support for the Brain Function
11. Herbal and Nutritional Supplements that May Improve
Brain Function
12. Stress Fighting Functional Foods
13. Functional Foods that May Help Manage Osteoarthritis
14. Natural Functional Products for Healthy Skin
15. Anti-Aging Skincare
16. Skin-Enhancing Cosmetics with Functional Ingredients
17. Functional Vegetable Oils and Marine Oils
Module Three (3): Culinary Herbs And Spices
1. Common Spices
• Nutmeg
• Cumin
• Star Anise
• Black Pepper
2. Culinary Herbs- Part I
Chinese Chives
Scallion
Leeks
Chives
Dill
Chervil
Celery
Celeriac
Tarragon
Cinnamon
Indian Bay Leaf or Tegpat
Coriander
Fennel
Hyssop
Bay Leaf
Lovage
3. Culinary Herbs-Part II
Balm
Corn Mint
Bergamot Mint
Peppermint
Garden Mint
Curry Leaf
Basil
Marjoram
Oregano
Parsley
Allspice
Bay Rum Tree
Rosemary
Garden Sage
Summer Savory
Winter Savory
Wild Thyme
Common Thyme
Fenugreek
4. Other Useful Culinary Herbs and Spices
5. Herbal and Nutritional Supplements that may Improve
Brain Function
6. Anti-Aging Herbs
7. Herbs that may Help Release Stress
8. Aromatic Vegetables and Herbs used for Cooking
Module Four (4): Culinary Medicine:
Design Of Functional Recipes For Health
1. Culinary Medicine
2. The Gut Microbiome and Personal Health
3. Selected Healthy Food Ingredients for Good Diets
4. Figure 1. A Hypothetical Scheme Indicating the Potential
Benefits of a Healthy Diet
Figure 2. A Hypothetical Scheme Indicating
The Negative Function of an Unhealthy Diet
Figure 3. The Metabolism of Omega-3 and Omega-6
Fatty Acids
4. The Scandinavian Diet
5. The Mediterranean Diet
6. The Okinawa Diet
7.The DASH Diet
8. Characteristics of Diets
A) The Scandinavian (Nordic) Diet
B) The Okinawa Diet
C) The Mediterranean Diet
D) The DASH Diet
9. DASH Diet vs. the Mediterranean Diet
10. The Scandinavian Diet Recipes
• Honey Roasted Salmon with
Mashed Potato and Lingonberry Gravy
• Salmon Lingonberry Potato Pancakes with
Quinoa and Vegetable Stir Fry
• Pike-Perch with Creamed Mushrooms and
Horseradish Butter
• Potatissallad med Kalrabbi och Dill
(Kohlrabi Potato Salad)
11. The Okinawa Diet Recipes
• Daikon and Carrot Salad
• Hijiki Seaweed and Chicken
• Purple Sweet Potato Dumplings with
Fish over a Bed of Seaweed
• Sauteed Fish (carp, salmon, or shrimp) with a Soup
Made Purple Sweet Yam
• Okinawa Style Pancake
• Purple Sweet Potato Gnocchi Topped
With Tuna and Seaweed
• Canh Khoai Lang-Purple Sweet Potato Soup
• Grilled Fish and Potato Paste Wrapped in Seaweed
12. The DASH Diet Recipes
• Chicken Breast with Mixed Salad
• Vegetable Omelet
• Broccoli Creamy Soup
13. The Mediterranean Diet Recipes
• Chicken Sautéed with Herbs and Garlic
In White Wine
• Pork and Parsley Meatball
• Chicken Hummus
• Mediterranean Tuna Salad
• Mediterranean Tuna Pasta
With Chickpea
• Sardines and Chickpea with Eggplant Hummus
• Salmon and Eggplant Tapas
• Pan Seared Salmon with Mediterranean Salsa Fresca
And Toasted Couscous
• Baked Fish with Lemon Butter and Capers with
Chickpea Salad
• Roasted Eggplant Caprese Salad
• Spicy Salmon with Overlayer of Creamy Eggplant
14. Vegetarian Diet Recipes
• Spicy Potatoes
• Mushrooms with Garlic
• Vegetable Stew
15. Curried Vegetarian Recipes
• Curried Potato and Chickpea Soup
• Curried Quinoa Risotto with Carrots
16. Mixed Fruit and Vegetable Salad Recipes
• Blueberry and Feta Kale Salad
• Lentil Salad with Apricots
• Roquefort Pear Salad
• Pacific Very Cherry Salad
• Tropical Pineapple Salad