Saturday, September 26, 2020

b2 is the same kind of idea as b1 - except that it's more plentiful in the foods i like, so i need less of it across the board. i should be able to get what i need in the fruit bowl from the previously isolated combination of cereals and nutrition drinks.

but, i also have my first serious candidate for a salad dressing, and it's yogurt, which is full of b2 from milk and heavily fortified with d, solving two problems at once. i'll want to look around for the right combination, but it's kind of the perfect answer if i can find the right brand.

i would probably be better off with milk yogurt than soy yogurt due to the superior 6:3 ratio. yogurt will present the bowl with enough fat to allow for proper vitamin absorption, but it's about a 90% reduction, compared to the soy-based caesar. i wish they were more clear on the packaging for this caesar, because soy + cheese + eggs sounds horribly fattening but at a potential net benefit of high vitamin intake. they're mum when they ought not to be.....

so, that's really about the only answer i can think of to get the pasta bowl up, and it's a good one all around. i've penciled it in.

regarding the eggs, the deficit is not great, but my options are not inspiring. if i've tapped out milk & cereal & eggs, what is left is organ meat. veal is very high on the list. but, that's not under consideration.

the only remaining option to get b2 in substantive quantities appears to be the soy meat. and, i'll have to very carefully sort through my options. but, eggs & soy bacon is what it looks like it is...

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

fruit bowl pasta salad bowl fried eggs
banana
2*8"
2*
136 g
straw
75 g
kiwi
2*
75 g
soy
milk
250 ml
cherry
ice
cream
200 ml
sum red
pepper
3"x4"
175 g
durum
wheat
pasta
100 g
+
water
medium
cheddar
cheese
60 g
carrot
8"
72 g
hulled
hemp
seed
10 g
yogurt
dressing


sum fried
eggs
2*70g
medium
cheddar
cheese
30 g
marg.
2 tbsp
whole
wheat
bread
with
germ
+ flax  
(1 slice)
(37 g)
juice
type
250 ml
sum total
a
(fat sol)
4 0 2 10 13 29
ret:23
car:6
103 30 241 0 - - 375
ret:30
car:345
21 15 10 0 - 46
ret:46
car:0
450
ret:99
car:351
b1
thiamin
6 2 2 8 5 21 6 84 1 3 11 - - 105 6 .5 0 10.5 - 17 143
b2 [aka g, j]
riboflavin
12 12 25 10 49 8 41 13 2 2 40+ - 66 42 6.5 0 3 - 51.5 166.5
b3
niacin
10 2 2 10 1 23 8 66 0 4 6 - - 84 1 0 0 6.5 - 7.5 114.5
b4*
adenine (mg)
3.26 0.375 0.6 19.3 0.9735 24.1335 27.825 4 - - - - - - 3.36 - 0 4.27 - - -
b5
pantothenic acid
10 2 2 15 5 32 5 8.5 2.5 2 1 - - 19 21 1 0 4 - 26 77
b6
pyridoxine
50 2 4 6 1 61 24 7 2.5 5 3.5
- 42 12 1 0 3 - 16 119
b7 [aka h]
biotin
(rdi: 35 mcg)
20 2.5 ? 30 1 51 16.5 1 3 12 8 - - 40.5 65 1.5 13 9 - 88.5 180
b8*
inositol (mg)

(myo or lipid)
20 10 204 25 5 254 99.75 70.27 - - - - - - 6.3 - 16  50 - - -
b9 [aka m, b11, r]
folic acid
14 4.5 12 6 1 33 19 71 3 3 3 - - 99 18 1.5 0 5 - 24.5 156.5
b10*
pABA
~0 ~0 ~0 >0 ~0 0 0 - - - - - - - - - - - - - -
b12 [aka t]
(cyano)cobalamin
0 0 0 50 20 70 0 0 8.5 0 0 20+ - 8.5 33 4 0 0 - 37 115.5
b13*
orotic acid (mg)
~0 ~0 ~0 ~0 20 20 - - - - - - - - - - - - - - -
b14*
taurine (mg)
~0 ~0 ~0 ~0 2 2 - - - - - - - - - - - - - - -
b15*
pangamic acid
~0 ~0 ~0 0? ~0 0 - - - - - - - - - - - - - - -
b16*
choline
4 1 2 11 5 22 2 2.5 2 1 - - - 7.5 68 1 0 2 - 71 100.5
b20* [aka I]
l-carnitine
~0 ~0 ~0 ~0 5 5 - - - - - - - - - - - - - - -
c 40 74 234 4 0 278 350 0 0 7 0 - - 357 0 0 0 0 100+ 100+ 735+
d
(fat sol)
0 0 0 45 0 45 0 0 2 0 0 20+ - 2 12 1 30 0 - 43 90
e
(fat sol)
2 1.5 20 0 2 24 13 1 1 2 7 - - 24 9 .5 20 6 - 35.5 83.5
f1*
linoleic acid
omega-6 (g)
0.1252 .09 0.374 1.5 .300 2.2992 .0738 .540 .3462 .0828 2.87  200 - 3.91283.23 .1731 1.5 .5 - 5.4031 11.6151
f2*
alphalinoleic acid
omega-3 (g)
0.0734 .065 0.0638 0.2 .200 0.5372 .041 .024 .219 .0014 .93 100 - 1.2154 .228 .1095 .5 .75 - 1.5875 3.3401
f1:f2 ratio - - - - - 4.28 - - - - - - - 3.22 - - - - - 3.40 3.49
k
(fat sol)
2 1 78 5 0 85 10 1 1 12 0 - - 24 9 .5 10 3 - 22.5 131.5
q1*
coenzyme q10 (mg)
0.272 .075 0.075 .625 .0308 1.0028 - - - - - - - - - - - - - - -
q2*
pyrroloquinoline

 quinone (mu-g)
3.536 ? 4.05 .063 .2101 7.8591 - - - - - - - - - - - - - - -
s*
salicylic acid (mg)
~0 ~1 ~0.075 ~0 ~0 ~0.75 - - - - - - - - - - - - - - -
- - - -- - - - - - - - - - - - - - - - - - - -

* not really.

complete requirements

fat soluble:
- a: 100% of pre-formed + 300% of convertible, total daily
- d:
- e:
- k should not exceed 100%/meal 

water soluble (bs & c):
- 300+% total w/ 100% for each meal

incomplete requirements legend:
+75<=100% each meal    [=+200%<=300% total]
+50<=75% each meal   [=+100<=200% total] 
<=50% each meal    [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream
- irrestibles brand olive canola oil
- selection brand pasta [metro/food basics]
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese

diet options:

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream
- 250 ml soy milk  [but double it?]
+
- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries
- "meal replacement packets" for a & b & d & e
- special k or vector or cream of wheat cereal for various bs (or something else)
- or maybe even baby food cereal for a total vitamin wash
- banana peel + soy smoothie
- red cherries <------------- a
- ground cherries  <------- a, b1, b3
- rosehips (if locatable)  <------------ a, b2, b3, b5, e
- fresh goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:
- 100 g cooked pasta
- one large red pepper
- one large chopped carrot
- 60 g chopped medium cheddar cheese [12 slices]
- 10 g hulled hemp seeds
- yogurt dressing
- glass of pasta water 
+
- tomatoes
- flax seeds (ground!) (probably not) 
- spirulina 
- tahini  
- macademia nuts 
- croutons
- tomato powder 
- caesar dressing (very little b1, 35% e?, some a)
- one tbsp of imitation bacon bits (isoflavones, maybe_
- 5 g chopped crickets [5 crickets]  [b12]
- kalamata olives (probably for e) 
- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- microwaved/chopped broccoli (probably not, due to k and I3C) 
- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine
- 30 g sliced medium cheddar cheese [6 slices]
+
- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat (100% b1, 50-70% b2)
- indoor grown tuna? (50 g) (15%+ b1, 6% b2
- indoor grown salmon? (50 g) (<15% b1, 9% b2
- + apple juice? (1 cup) (100% c)
- carrot juice (1 cup) (18% b1, 8% b2
- orange juice (1 cup) (15% b1, 4% b2

4) coffee
~ 600 ml [1/2 pot] [strong] [low-ball]
- with 100 ml chocolate soy

weekly:

1) banana peel smoothie:
- 14 banana peels
- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]
- chocolate soy
- cherry ice cream
- strawberry tops

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)

7) B7 (biotin)
8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K


15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10

3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]

8) taurine (cannot synthesize properly) <----cheese
9) betaine (more than a choline precursor?)

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol
5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid