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营养圣经

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营养圣经

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世界健康和营养学领域专家、国际营养学会创始人帕特里克·霍尔福德经典之作

人气营养学家范志红翻译审订

出版20年,畅销不衰,被翻译成20种语言发行

吃什么?如何吃?这是我们人人每天都要面对的问题。

国际营养学会创始人帕特里克·霍尔福德从“什么是真正的健康”讲起,以科学研究和大量数据为基础,将人体视为一个系统,阐明健康与营养的关系,更新你的健康观,提供个性化的营养方案。

海报:

Content Description

帕特里克·霍尔福德是国际营养学会的创始人。

《营养圣经》是他根据多年研究成果撰写的营养学普及读物,以通俗易懂的语言介绍了每个人都应该了解的营养学知识,并针对不同年龄,不同体质的人群提出了改善饮食的可行性建议。对预防病痛,提高免疫力,摆脱抑郁、失眠等亚健康状态等有直接帮助。

本书为《营养圣经》的全新修订版,由营养学家范志红翻译、审订。

Author Description

帕特里克·霍尔福德,世界健康和营养学领域代表专家,国际营养学会创始人,曾师从两度独自获得诺贝尔奖的天才学者莱纳斯·鲍林。30多年来,他一直致力于研究营养对病痛和健康的影响,并在大量研究的基础上,重新定义了一套有关健康饮食的基本概念,发展了满足人体营养需求的营养补充疗法。1997年,帕特里克·霍尔福德基于营养学会20多年的研究成果,出版了《营养圣经》,该书获得广泛好评,并登上欧美各国的畅销书排行榜,成为备受欢迎的经典健康著作之一,现已被译成20种语言发行。


关于译者

范志红,北京食品营养与人类健康高精尖创新中心岗位科学家,中国农业大学食品学院营养与食品安全系副教授,食品科学博士。中国营养学会理事,健康促进与教育协会理事,中国食品科技协会高级会员,中国健康促进与教育协会理事,北京科普作家协会理事。

人气健康书作家,新浪微博“范志红_原创营养信息”粉丝超过130万。

Comments

健康专家帕特里克·霍尔福德揭示了病痛和食物之间的真正关系。

——《卫报》


这本书是对营养学的出色贡献!霍尔福德把科学数据处理得所有人都能理解。

——《替代医学》

Catalogue

前言(1)

第一部分:什么是最佳营养?

第1章健康—绝不仅仅是平均水平(2)

第2章定义最佳营养(7)

第3章从猿到人—营养与进化(12)

第4章你是独一无二的(19)

第5章营养素协同作用效果更好(22)

第6章反营养物质(27)

第二部分:找到你的完美膳食

第7章最佳膳食方向(38)

第8章有关蛋白质的问题(47)

第9章生命的脂肪(64)

第10章糖的真相(74)

第11章让人上瘾的刺激物(85)

第12章维生素家族(92)

第13章从钙到锌的“有用”元素(102)

第14章从铝到汞的有毒元素(111)

第15章抗氧化剂—预防的力量(119)

第16章同型半胱氨酸—最重要的健康指标(129)

第17章活力食物—植物化学物的革命(139)

第18章水—占你身体的2/3(155)

第19章食物搭配:事实与谬误(160)

第20章按血型选择正确食物(165)

第三部分:给身体器官最佳营养

第21章食物造就了你(172)

第22章改善你的消化功能(178)

第23章健康心脏的奥秘(185)

第24章增强免疫系统(198)

第25章自然平衡激素(206)

第26章骨骼健康的秘密(212)

第27章皮肤健康—吃出你的美丽(221)

第四章:最佳营养的益处

第28章改善智力、记忆力和情绪(232)

第29章增强体能和抗压能力(240)

第30章达到体能巅峰(249)

第31章让时光倒流(253)

第32章征服癌症(258)

第33章自然地抵抗感染(269)

第34章解决过敏问题(279)

第35章给你的身体解毒(291)

第36章击溃脂肪屏障(298)

第37章解开进食紊乱症的谜团(306)

第38章心理健康—与营养的联系(310)

第五部分:不同年龄的营养

第39章有关生育的对与错(324)

第40章超级宝宝—滋养下一代(334)

第41章青春期、经前期和更年期(344)

第42章防衰老问题(351)

第六部分:你的个人营养方案

第43章确定你的最佳营养(358)

第44章你的最佳膳食(363)

第45章你的最佳营养补充量(368)

第46章营养补充剂的必知内情(380)

第47章建立你自己的补充方案(386)

第48章选择最好的补充剂(393)

第49章维生素和矿物质—它们的安全性有多高(403)

第七部分:营养疗法完全档案

第50章消化系统疾病的营养疗法(415)

第51章呼吸系统疾病的营养疗法(422)

第52章血液循环系统疾病的营养疗法(426)

第53章脑、神经与精神疾病的营养疗法(429)

第54章内分泌疾病的营养疗法(433)

第55章泌尿生殖系统疾病的营养疗法(438)

第56章骨骼肌肉疾病的营养疗法(443)

第57章皮肤及黏膜疾病的营养疗法(447)

第58章其他常见病症的营养疗法(453)

第八部分:营养素与食物真相

第59章营养素档案大全(460)

第60章食物真相档案(481)

译后记(503)

Book Abstract

前言

本书现已被翻译成20种语言,是帮助你保持美好形象、良好感觉和获得健康长寿的前沿著作。这本书最初写于1998年,总结了最佳营养学会(ION)20年来的研究成果。这个版本是最新修订的,根据目前营养学研究情况进行了扩充。

在过去几年当中,我们对于健康、疾病和营养的理解有了很大的改变。我工作的意义,就在于让你了解这些进步。我们有很多新的发现—成功瘦身的奥秘、预防早老性痴呆症、无须服药摆脱抑郁症、乳腺癌和前列腺癌的发病率不断上升的原因以及尽力避免这些疾病的方法等。许多猜想已经被事实所证实,例如最佳营养能大幅度地提升精力,比药物能更有效地降低血胆固醇,令感染疾病后恢复时间缩短一半。在本书首次出版之后,从那些通过最佳营养彻底改变自己生活的人们—就像你这样的读者当中,我得到了数以千计的证明案例。

这就是我的工作—帮助你远离病痛,达到活力充沛的健康状态,能够尽情享受生活。我花时间研究数百种科学与医学领域的前沿学术刊物,劝说先行者们尝试新的方法,然后把它们转变成容易理解的语言,以便你能够在日常生活中加以应用。当你健康常驻,远离病痛,身体没有不适、疲乏和药物需求时,我就完成了自己的使命。但首先,请让我告诉你,我是怎样开始这项工作的。

1977年,那时我是个心理学专业的大学生,我遇到了两位杰出的营养学家,布瑞安·怀特和西莉亚·怀特夫妇(BrianandCeliaWright)。他们一边吃着大碗沙拉、大豆香肠,还有一把维生素片,一边向我解释,为什么多数疾病都是因亚营养状态造成的。我当时难以接受这个观念,但出于一种冒险心理,我请他们为我设计一个膳食方案—完全不含小麦的素食食谱,大量吃蔬菜和水果,并服用从美国舶来的多种营养补充剂(当时英国还没有这些东西)。这与我过去的鱼和薯条加上一瓶苦啤酒的生活相去万里!我的同事、朋友和家人都认为我疯了,但我还是坚持了下来。

在两个月之内,我减去了6.4千克的体重,而且再也没有反弹。我的皮肤,曾经如月球表面一般凸凹不平,现在变得光洁了,我的经常性偏头痛一去不返。但最值得注意的是,我拥有了充沛的精力。我不再需要那么多的睡眠,我的思维变得更为敏锐,我的身体充满了活力。我开始研究这个“最佳营养”。作为一个心理学专业学生,我查阅了当代精神健康方面最大的问题—精神分裂症的相关文献。在科学期刊上,有明确的证据证实,最佳营养的效果甚至优于药物和心理的结合疗法。这一领域的先行者卡尔·普非佛(CarlPfeiffer)博士,一位美国医生和心理学家,宣布营养治疗方法可令精神分裂症获80%的缓解率。我对此十分着迷,不久就奔赴美国,希望实地印证。

……

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