SAVET NUTRICIONISTE: Kako da se hranite da bi bili ZDRAVI, SREĆNI i DUGOVEČNI!
Doktor Majkl Greger (Michael Greger) autor je bestselera “Kako ne umreti”, prepoznatljivo je lice u Americi i šire, a oblast njegovog interesovanja obuhvata ishranu, bezbednost hrane i javno zdravlje.
On otkriva šest vrsta namirnica koje bi trebalo svakodnevno da jedemo kako bismo se zaštitili od teških bolesti, koje su u današnje vreme dobile razmere prave epidemije, što dovodi do prerane smrti, poput raka, srčanih bolesti i dijabetesa.
On smatra da je najveća tajna medicine znati šta da unesete u telo, tako da se ono samo izleči, a vi budete siti i zdravi!
Sočivo, leblebije, sušene polovine graška, soja i sve vrste pasulja su obavezne. Možda vam se supa od graška i umakanje šargarepe u humus ( namaz od lebleblija) ne čini korisnim, ali i tako unosite mahunarke. Trudite se da pojedete bar tri porcije mahunarki dnevno. Jedna porcija je, na primer, četvrtina šoljice humusa, pola šoljice kuvanog pasulja, sočiva, tofua ili puna šoljica svežeg graška ili proklijalog sočiva. Iako je i kikiriki tehnički mahunarka, doktor Greger ga je svrstao u kategoriju orašastih plodova (zbog nutritivne vrednosti).
2. Bobičasto voće
Jedna porcija bobičastog voća je oko pola šoljice svežih ili zamrznutih, a sušenih četvrtina šoljice. Iako su, biološki gledano, banana, avokado, pa čak i lubenica bobičasto voće, koristićemo kolokvijalni termin za malo jestivo voće, i dodaćemo i grožđe (i suvo grožđe) u ovu kategoriju. To naravno znači da ćemo dodati i voće za koje mnogi smatraju da spadaju u bobičasto voće, iako tehnički ne spadaju, na primer borovnice, trešnje, brusnice, jagode, dud.
3. Zeljasto povrće
U zeljasto povrće spadaju brokula, kupus, blitva, raštan i kelj. Greger preporučuje barem jednu porciju dnevno (pola šoljice), i bar još dve porcije zelenila dnevno, lisnatog ili zeljastog.
4. Orašasti plodovi
Svako bi trebalo da jede bar 1 kašičicu mlevenih lanenih semenki dnevno, a osim toga i porciju drugih orašastih plodova ili semenki. Četvrtina šoljice oraha je dovoljna za jednu porciju, a ako volite puter (na primer od kikirikija), nemojte u jednom obroku uzimati više od dve supene kašike. Kesten i kokos nutritivno ne spadaju u orahe.
Doktor Greger preporučuje i četvrtinu kašike kurkume, a možete da dodajete i druge začine (bez soli) koje volite.
6. Žitarice celog zrna
Za dug život jedite i porcije žitarica celog zrna. Na primer pola šoljice tople ovsene kaše, kuvana zrna pirinča, kinoe i heljde, kuvana testenina ili kukuruz, šoljica hladnih (gotovih) žitarica; jedna tortilja ili kriška integralnog hleba, polovina peciva ili mafina, tri šoljice kokica…
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