Proper nutrition: how to replace harmful products with beneficial

Optimum diet

Author of the book, dietician Thomas Campbelloffers an optimal diet that minimizes the consumption of animal products and processed plants, and focuses on whole plants. This approach positively affects the work of the heart, because people who consume more animal food, more often have heart disease. And in many traditionally "plant" cultures around the world, heart disease has historically been a very rare cause of premature death. The same with diabetes - guess which populations in the last 100 years had the lowest level of diabetes of the second type? In those who ate carbohydrate-rich low-fat vegetable products.

This also applies to excess weight. A recent study found that even if two people consume the same amount of calories, a person eating more than 250 grams of meat a day will add 2 kilograms more every 5 years than one who receives the same calories from other species food.

If you care about your health, then you need to go to a new diet that will allow you to feel better and more energetic.

How to choose products

You need to learn how to sort products in three groups - animal products, processed plants and whole plants. You can do this by asking two questions:

1. 
   Is this product made from a plant or animal?


2. 
   If he is from a plant, he looks like something that can be torn from a tree or a bush or dug out of the ground?

Here are a few examples:

• 
  Cheese - it is produced by processing cow's milk, it is a product of animal origin.


• 
  A bun is not a product of animal origin, but it does not resemble any plant that can be found in nature; it is rather a set of processed plant fragments.


• 
  Cabbage is an integral plant. It can be completely ripped off and put on the counter.

Once you learn how to determine the useful andharmful food, it will be easier for you to navigate in the gastronomic world. But the ingredients to which you have long been accustomed and which fall into the category of harmful food, it is easy to replace with useful products.

Milk

Cow's milk can be replaced by soy oralmond. For cereal breakfasts and drinks, take unsweetened almond, and for baking - thicker fatty soy milk, although you can use any substitute.

Eggs (for baking)

To replace the eggs, choose any of the following options (each equal to one egg):

1. 
   Mix a tablespoon of ground flaxseed with three tablespoons of water.


2. 
   Egg replacement.


3. 
   Half a banana (in addition, you can add another 1/2 teaspoon baking powder, so it was not too thick).

Cheese

There are vegan cheese substitutes, but most of them are refined oils, condensed with refined starch. They should be avoided.

You can use cheese sauce from cashew, fat inwhich give nuts, and taste - food yeast. It is a pleasant but rather fatty mixture. There are also more useful varieties of creamy and cheese sauces, but use them infrequently. Food yeast in flakes can be used instead of Parmesan for sprinkling pasta, but this is not an ideal substitute for cheese.

Meat

If you find it difficult to switch to a new diet, you can buy substitutes, but if you start eating meat snacks - cheese and mayonnaise, there will be no health benefits.

Cereals for breakfast

Replace them with a healthy breakfast. Oatmeal with fruits, raisins, ground flaxseed and a small amount of walnuts.

Oil (for cooking on the stove)

Excuse me! About the heavy taste of many standard products that cover fat every inch of mouth and arteries and after which you need to look for a pill of heartburn, you will have to forget. You will not find them a useful substitute, which gives the same consistency. But over time it will start to seem unpleasant to you - as if you accidentally poured oil on machine. Believe.

For cooking on the stove and asparagus, use non-stick cookware or several tablespoons of water or vegetable broth instead of oil. Taste it does not hurt.

Other advice on proper nutrition and useful recipes you will find in the book "Chinese research in practice."