Multiple Chemical Sensitivity Etiology
Airway Genetics and Ambient Combustion Aerosol
NutriEnergiVegigram Max, Preface, 4 Part MCS and Nutrition Consensus, Added Splash I-VI, 500 References, Index
ACA, GSAA, SRPE, SJF, LE; Improve, Prevent, Reverse
31. Vegigram Mini (Max Fwd V) MCS 2021 Exclusive
Score 5-1 Best to Worst - Quantity to Meet RDA (Vakur Bor 2010, DRI 2006, Rousseau 2004, RDA 1989 [DRI, RDA: Food & Nutrition Board, Institute of Medicine, National Academies])
5 - 1 lb (16oz); 4 - 1 lb + 1 lb score 2 or more; 3 - 2 lbs or 1 + 1 score 3 or more; 2 - 1 lb + 1 lb score 4 or 5; 1 - 1 lb + 1 lb score 5
Score - digestive column, 10-1 best to worst, transit time usually 36-42 hours
10 - good; 9, 8 - increased osmotic load, looser; 7 - may be somewhat harsh; 6 - discomfort or cramping; 5 - unpleasant or suboptimal fiber; 4 - coating, bloating; 3, 2, 1 - discomfort or cramping; Bo - body odor
Calcium, Sodium, Potassium, C, B2, Folate, A, E, K, 18.3 N-3 Linolenic
Score 5-1 Score 10-1
3.5 oz Ca So Po C B2 Fo A E K N-3 Digestive
Collard greens (Cg) 5 3 4 3 5 5 5 5 5 3 10
Kale (K) 4 3 4 5 4 1 5 2 5 3 10
Turnip greens (Tg) 5 3 3 4 4 5 5 5 5 3 7
Brussels sprouts (Br) 2 2 4 5 5 5 2 2 4 3 8
Cauliflower (C) 2 3 2 4 4 4 1 1 1 3 8
Spinach (Sp) 5 5 4 2 5 5 5 5 5 5 5
Broccoli florets Bf) 3 3 4 5 5 4 3 4 4 3 5
Broccoli (B) 3 3 2 4 4 4 2 4 4 2 5,6
Cabbage (Cab) 3 1 1 4 2 3 1 1 1 4 6
Green Beans (Gb) 3 1 2 2 5 1 1 1 3 2 5
Sweet potatoes (Swp) 3 4 5 3 5 1 1 2 1 1 5
Carrots (Cr) 2 5 3 1 1 2 5 3 2 1 6
Potatoes (Po) 1 1 5 2 1 1 1 1 1 1 5
Turnips (T) 2 4 2 1 1 1 1 1 1 3 5
Tomatoes (Tm) 1 1 3 2 1 1 2 2 2 1 6
Green Peppers (Gp) 1 1 2 5 1 1 1 1 2 1 ?
Zucchini (Sz) 1 1 4 2 4 2 2 1 1 2 ?
Cucumbers (Cu) 1 1 1 1 1 1 1 1 2 1 ?
Celery (Ce) 3 5 4 1 3 3 1 1 3 1 ?
Pumpkin (Pk) 2 1 3 1 2 1 5 3 3 1 4
Winter squash (Ws) 2 1 3 1 1 2 5 5 1 1 4?
Corn (CN) 1 1 3 1 3 3 1 1 1 1 4
Cilantro (Ci) 4 4 5 3 5 4 5 5 5 1 3
Ca So Po C B2 Fo A E K N-3 Digestive
Parsley (P) 5 5 5 5 5 5 4 2 5 1 2
Head lettuce (HL) 1 1 1 1 1 2 1 1 1 2 2
Leaf lettuce (LL) 2 3 3 2 4 3 4 1 4 2 3
Mustard greens (Mg) 5 3 1 3 2 5 4 4 5 1 1
Fruit - excessive fructose and low in nutrients, juices result in osmotic load and wash out, and bananas have most fiber and digestion resistant starch (RS) - but suboptimal.
Banana (Ba) 1 1 4 1 3 1 1 1 1 1 5
Cantaloupe (Ca) 1 2 4 4 1 2 3 1 1 2 8,5
Apple sauce (As) 1 1 2 1 1 1 1 1 1 1 8,5
Grape juice (Gj) 1 1 2 1 2 1 1 1 1 1 8
Orange juice (Oj) 1 1 3 4 1 4 1 1 1 1 8,3
30a. Nutrigram (Cg, K, Br, C, Bf)
RDA - recommended dietary allowance (Vakur Bor 2010, DRI 2006, Rousseau 2004, RDA 1989); R22 - brown rice 22oz dry (uncooked) weight; Cg 8 - collard greens 8oz; K16 - kale 8oz; Br8 - brussels sprouts 8oz; C8 - cauliflower 8oz; TF6 - light tuna in water/salt 6oz
Adapted from USDA SR28 composition data
Macronutrients grams kcal(calories)
R22 Cg 8 K8 Br8 C8 Bf8 TF6 Total % of kcal
carb 517 12 12 17 11 12 .1 581x4= 2324 77
fat 20 1 .8 .9 .6 .8 1 25x9= 225 8
protein 47 5 4 8 5 7 36 112x4= 448 15
fiber 40 8 5 8 5 7 - 73 grams
Kcal 2436 77 71 108 69 83 153= 2997
(conversion rounded 4/9/4 carb/fat/protein calories per gram)
Micronutrients
Rice Most RDA Total R22 Cg8 K8 Br8 C8 Bf8 TF6
mg iron 10 22.2 9 3 3 2 1.2 2 2
magnesium 350 1274 966 70 60 46 27 60 45
phosphorous 800 2652 1866 62 96 140 80 130 278
zinc 15 17.3 14 .6 .7 .7 .4 .8 .1
copper 1.5-3.0 3.1 2.2 .12 .5 .07 .07 .08 .1
manganese 2.0-5.0 13.5 9 1.3 1.6 .7 .45 .46 .02
mcg selenium 70 357 205 3.2 20 3.4 1.8 6.0 136
mg B1 1.5 2.8 2.1 .12 .12 .22 .12 .12 .05
niacin 19 62 33 1.3 1.8 1.5 .96 1.2 22
pantothenic acid 5 7.7 5 .29 .15 .64 .3 1.0 .3
B6 2.0 5.3 3.2 .22 .32 .46 .27 .3 .6
18.2 N-6 linoleic 5-10 to 1 7.7 6.9 .2 .2 .2 .1 .1 .01
ratio over N-3; 7.7 (N-6), 1.2 (N-3 below) is 6 to 1 ratio
Veg Most RDA Total R22 Cg8 K8 Br8 C8 Bf8 TF6
mg calcium 800 1009 225 340 200 60 56 110 18
sodium less than 1500 539 13 50 60 20 46 50 300
better under 1000
potassium 2000-4700 4031 966 480 560 700 360 560 405
(78 per 100 Kcal)
C 200 486 - 56 90 140 90 110
B2 1.3 1.8 .6 .26 .3 .12
mcg folate 200 580 90 424 59 7
mcg rae A 1000 5051 - 1851 3105 95
mg E 10 11.3 33 4 4 -
mcg K 120 5752 13 2006 3737 -
18.3 N-3 linolenic 1.1-1.6 1.2 .30 .49 .47 -
much of N-3 is converted to omega 3 (EPA and DHA)
preformed omega 3 may be lower than below due to drain losses:
N-3 EPA .095 .095
N-3 DHA .388 .388
mcg B-12 2.4 (RDA) 5.1 5.1
4-7 Vakur Bor 2010
Parboiled "minute" brown rice is unsafe - antioxidants lost and form altered in processing.
Tags:
Views: 1
© 2024 Created by michael edward badolato jr. Powered by