Chapter 9: Nutrition
This chapter systematically introduces the core knowledge of nutrition, covering the three major macronutrients (protein, carbohydrates, and fats) and their functions in the body, digestion and absorption processes, and dietary intake recommendations. Protein: The chapter explains that there are 20 amino acids, 9 of which are essential amino acids that the body cannot synthesize and must obtain through diet. It distinguishes between complete proteins (containing all essential amino acids, such as animal proteins) and incomplete proteins, and introduces the concept of mutual supplementation of plant proteins. It also covers protein quality assessment indicators (such as biological value, protein digestibility-corrected amino acid score, etc.) and the digestion process of proteins from the mouth to the small intestine. Regarding intake, the basic recommended daily allowance is 0.8 g/kg body weight, while strength athletes require 1.6–1.7 g/kg, and endurance athletes require 1.2–1.4 g/kg. Carbohydrates: Describes the classification of carbohydrates (simple sugars, disaccharides, polysaccharides), with particular emphasis on the differences between soluble fiber and insoluble fiber and their health benefits. It also introduces the glycemic index, which measures the rate at which a carbohydrate raises blood glucose levels after ingestion.
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- October 31, 2026
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