Lifestyle
The Nutrition guide is a collection of notes on proteins and meal plan basics.
1.0 Proteins1.1 Basics1.2 Amino acids1.3 Essentials1.4 High-quality1.5 Complete2.0 Meal plan2.1 Cooking basics3.0 Ref3.1 Vitamins3.2 Essential amino acids

There are a few things in life that are as transformative and transhumanistic as nutrition, not eating meat, eggs and dairy aligns with my pragmatic views of life-prolonging aspirations.

Proteins

Basics

The function of proteins is to be used for tissue growth and repair, but when carbohydrates and calories are lacking, proteins can be consumed for fuel.

The human body's own proteins are constantly being broken down into amino acids and used throughout its systems.

Amino Acids

The human body is mostly made of proteins, and proteins are made of amino acids - permutations of carbon, oxygen, hydrogen, nitrogen and sometimes sulfur. There are 22 amino acids in total and all but 9 can be synthesized, the Essential Amino Acids.

Essentials

To be used for growth and repair, a protein needs to be a complete protein, or have access the full sequence of required essential amino acids. If an essential amino acid is missing, the unsuable remaining amino acids are broken down into fats or sugars.

High-Quality

Examples of foods with essential amino acid content of at least 70% of a complete protein(see Limiting Amino Acids in REF) are oats, garbanzo beans, sunflower seeds, buckwheat, red/white/black beans, rice, peanuts and pumpkin seeds.

There are also high-quality proteins in green beans, swiss chard, broccoli, mustard greens, asparagus and potatoes but in lesser quantity.

Complete

Soy products have within them 100% of a complete protein, or the correct ratio of essential amino acids for the body to use in tissue growth and repair.

Meal plan

Cooking Basics

The high-quality protein foods can be made whole by combining with other ingredients, but the basic optimal combinations is Beans with grains, nuts or seeds.

Ref

Vitamins

A: Dark green vegetables, yellow root vegetables and some yellow fruits.B: Whole grains, potatoes, nutritional yeast, many fresh vegetables.C: Dark leafy greens, citrus, potatoes, cauliflowers, sweet potatoes and brocoli.Iron: Legumes and greens.Calcium: Grains, greens and soybeans.B12: cannot be found naturally in the vegetable kingdom, and a lack of it can cause nervous system damage. The body stores extra B12 in the liver. There is a negligible amount of B12 in miso.

Essential Amino Acids

Tryptophan: Limiting Amino Acids in some grains and beans.Lysine: Limiting Amino Acids in plant, grains, seeds, nuts and beans.Methionine: Limiting Amino Acids in plant.ThreonineIsoleucineLeucinePhenylalanineValineHistidineguide
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