第一部分 營(yíng)養(yǎng)原則與優(yōu)先等級(jí)

第一章 飲食方面優(yōu)先關(guān)系..........................................................................13

避免飲食陷阱與利用營(yíng)養(yǎng)原則的優(yōu)勢(shì).........................................................16

關(guān)鍵定義與概念........................................................................................17

第二章 熱量平衡 ........................................................................................21

卡路里............................................................................................................22

卡路里與運(yùn)動(dòng)表現(xiàn) .......................................................................................23

卡路里與人體結(jié)構(gòu) .......................................................................................25

熱量需求因素.................................................................................................28

第三章 宏量營(yíng)養(yǎng)元素...................................................................................31

宏量營(yíng)養(yǎng)元素的卡路里含量..........................................................................33

蛋白質(zhì)..............................................................................................................34

碳水化合物.......................................................................................................42

脂肪...................................................................................................................50

宏量營(yíng)養(yǎng)元素的層次.......................................................................................55

第四章 營(yíng)養(yǎng)攝入時(shí)機(jī).................................................................................... 57

營(yíng)養(yǎng)攝入時(shí)機(jī)效應(yīng).........................................................................................59

結(jié)合運(yùn)動(dòng)安排膳食結(jié)構(gòu)..................................................................................68

實(shí)際飲食應(yīng)用的說明......................................................................................73

第五章 食物成分 ........................................................................................ 75

蛋白質(zhì)組成.................................................................................................... 76

碳水化合物組成 ............................................................................................78

脂肪組成..........................................................................................................82

微量營(yíng)養(yǎng)元素 ................................................................................................84

食物成分如何適應(yīng)飲食優(yōu)先關(guān)系...................................................................87

第六章 補(bǔ)劑與水分?jǐn)z入................................................................................ 90

補(bǔ)水................................................................................................................. 91

補(bǔ)劑 ................................................................................................................96

第七章 飲食的可持續(xù)性................................................................................102

選擇飲食階段時(shí)機(jī)..........................................................................................103

個(gè)體差異 ........................................................................................................103

飲食可持續(xù)性的六重模型..............................................................................104

成功飲食可持續(xù)性的可行性建議..................................................................108

第八章 饑餓管理.......................................................................................... 110

減肥食譜饑餓問題..................................................................................... 110

饑餓管理的策略...............................................................................................112

增肌食譜厭食問題..................................................................................... 116

饑餓營(yíng)銷策略................................................................................................. 117

實(shí)際應(yīng)用......................................................................................................... 120

第二部分 相關(guān)飲食原則在實(shí)踐中的應(yīng)用

第九章 營(yíng)養(yǎng)周期........................................................................................... 123

減肥建議......................................................................................................... 123

增肌建議......................................................................................................... 129

維持體重的建議............................................................................................. 136

營(yíng)養(yǎng)周期......................................................................................................... 139

第十章 設(shè)計(jì)你的飲食計(jì)劃............................................................................143

計(jì)算熱量.........................................................................................................143

計(jì)算宏量營(yíng)養(yǎng)素.............................................................................................147

確定飲食內(nèi)容和時(shí)間.....................................................................................150

食物成分的選擇.............................................................................................158

添加補(bǔ)劑.........................................................................................................162

第十一章 跟蹤體重并調(diào)整飲食計(jì)劃..........................................................167

跟蹤體重......................................................................................................167

調(diào)整飲食......................................................................................................173

從一個(gè)飲食階段過渡到另一個(gè)飲食階段...................................................177

第十二章 檢測(cè)身體組成的變化.................................................................181

身體組成的規(guī)范標(biāo)準(zhǔn)...................................................................................181

主要的身體組成的評(píng)估方法........................................................................184

在實(shí)踐中利用身體組成評(píng)估........................................................................194

第三部分 特殊話題

第十三章 特殊飲食的注意事項(xiàng)..................................................................199

每天運(yùn)動(dòng)兩次................................................................................................199

其他特殊時(shí)間段的考慮.................................................................................202

純素飲食.........................................................................................................203

女性特別的營(yíng)養(yǎng).............................................................................................206

青年?duì)I養(yǎng)注意事項(xiàng).........................................................................................208

有特定健康問題的飲食控制..........................................................................209

第十四章 運(yùn)動(dòng)日營(yíng)養(yǎng)...................................................................................214

耐力運(yùn)動(dòng)比賽..................................................................................................214

力量，爆發(fā)力和格斗運(yùn)動(dòng)比賽.......................................................................218

第十五章 腸道健康.........................................................................................231

微生物組對(duì)食欲和新陳代謝的影響................................................................232

飲食對(duì)微生物組的影響....................................................................................233

微生物組對(duì)運(yùn)動(dòng)表現(xiàn)的影響............................................................................238

第十六章 酒精，身體組成和運(yùn)動(dòng)表現(xiàn)..........................................................240

飲酒的危害......................................................................................................241

第十七章 真理與謬誤....................................................................................244

最近的趨勢(shì)......................................................................................................244

持續(xù)或反復(fù)出現(xiàn)的趨勢(shì)...................................................................................251

飲食方法和策略...............................................................................................266

補(bǔ)劑的趨勢(shì).......................................................................................................279