Nutrition facts and healthy food營(yíng)養(yǎng)成分表，健康食物1. Have you ever read the nutrition facts of the food?2. Are you familiar with those elements?What are those?3. How many calories you usually intake per day?4. What food would you eat before or after exercise?5. How often do you intake the vegetable/fruit? 1. Proteinegg, meat, dairy product，bean products那蛋白蛋黃怎么說(shuō)？2. Fat 1. 飽和脂肪酸Saturated Fatty Acids 1）動(dòng)物油脂 Animal fat2. 不飽和脂肪酸Unsaturated fatty acids 1）植物脂肪 Vegetable fatAvocado、nut3. 反式脂肪酸Trans Fatty Acids- Transfat 1）人造脂肪 Artificial/Man-made/fake fat人造奶油，煎炸后的油，餅干，薯片3. Carbs Rice, noodle, bread, potatoes, sweet potatoes-Gain/build muscle-Lose weightGI 升糖指數(shù)Glycemic index[gla??s?m?k] 1. High GI food(≥75）-血糖blood sugar升高速度快，血糖水平持續(xù)時(shí)間短適合練后吃-迅速補(bǔ)充糖原glycogen，恢復(fù)身體狀態(tài)2. Low GI food（75)-血糖升高速度慢，血糖水平平穩(wěn)suitable for gainning muslce or losing weight-brown rice，wholemeal bread ，apple，kiwinutrient element 營(yíng)養(yǎng)元素1. 膳食纖維dietary fiber-to aid digestioncucumber, eggplant, green beans, oat, corn2. 鈉含量 Sodium （intake/day ≤2200mg）-storage more water-gain weight-puffiness維生素vitamin，微量元素trace element1. Vegetable/ Fruits2. Compound vitamin營(yíng)養(yǎng)成分表 Nutrition Facts1. percent daily values 每日熱量攝入 2. calcium 鈣 Other foods,vegetable,fruit西藍(lán)花菠菜南瓜胡蘿卜燕麥牛油果雞胸肉白煮蛋broccolispinachpumpkin/squashcarrotsoatavocadochicken breastboiled eggs Salad dressingMayonnaise, 簡(jiǎn)稱mayo 美乃滋Thousand island 千島醬Caesar 凱撒醬Ranch 農(nóng)場(chǎng)沙拉醬Vinaigrette 油醋汁Greek 希臘醬Honey mustard 蜂蜜芥末醬French 法式醬Italian 意式醬SmoothieSmoothie1. spinach2. kale3. raspberry/strawberry/blueberry4. flaxseed 5. chia seeds6. whey protein7. peanut butter8. quaker oats9. iced banana10. milkBlender

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