레이블이 Which Oils Are Healthy인 게시물을 표시합니다. 모든 게시물 표시
레이블이 Which Oils Are Healthy인 게시물을 표시합니다. 모든 게시물 표시

2013년 11월 26일 화요일

오전 11:51

By Ashanti Muldrew

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About 'which oil is healthy for cooking'|...bread minus the oil. this is a dramatic option for babrbecue! And cook it on the griddle..., tender and healthiest leavened... which show you to add...







About 'which oil is healthy for cooking'|...bread minus the oil. this is a dramatic option for babrbecue! And cook it on the griddle..., tender and healthiest leavened... which show you to add...








               Ｉｎ               ａ               ｐｒｅｖｉｏｕｓ               ａｒｔｉｃｌｅ               Ｉ               ｗｒｏｔｅ               ａｂｏｕｔ               ｈｏｗ               ｖｅｇａｎｓ               ｈａｖｅ               ｂｅｅｎ               ｓｈｏｗｎ               ｔｏ               ｈａｖｅ               ｄｅｃｒｅａｓｅｄ               ｒｉｓｋ               ｏｆ               ｈｅａｒｔ               ｄｉｓｅａｓｅ,               ｃａｎｃｅｒ,               ａｎｄ               ａｌｌ-ｃａｕｓｅ               ｍｏｒｔａｌｉｔｙ.

Ｉｎ               ａｄｄｉｔｉｏｎ,               ｉｎ               3               ｓｅｐａｒａｔｅ               ａｒｔｉｃｌｅｓ               Ｉ'ｖｅ               ｗｒｉｔｔｅｎ               ａｂｏｕｔ               ｈｏｗ               ｃｏｏｋｉｎｇ               ｆｏｏｄ               ａｔ               ｈｉｇｈ               ｔｅｍｐｅｒａｔｕｒｅ               (ａｂｏｖｅ               ｂｏｉｌｉｎｇ,               212ºＦ),               ｗｈｅｔｈｅｒ               ｉｔ               ｉｓ               ｒｏａｓｔｉｎｇ,               ｂａｋｉｎｇ,               ｆｒｙｉｎｇ               ｏｒ               ｇｒｉｌｌｉｎｇ               ｐｒｏｄｕｃｅｓ               ｍｏｌｅｃｕｌｅｓ               ｔｈａｔ               ｈａｖｅ               ｂｅｅｎ               ｓｈｏｗｎ               ｔｏ               ｓｈｏｒｔｅｎ               ｌｉｆｅｓｐａｎ               (ＡＧＥ               ｐｒｏｄｕｃｔｓ),               ａｎｄ,               ｔｈａｔ               ｃａｕｓｅ               ｃａｎｃｅｒ               ｉｎ               ｒｏｄｅｎｔｓ               (ｂｏｔｈ               ａｃｒｙｌａｍｉｄｅ               ａｎｄ               ｆｕｒａｎ).

Ｃｏｌｌｅｃｔｉｖｅｌｙ               ｔｈｅｓｅ               ｄａｔａ               ｉｎｄｉｃａｔｅ               ｔｈａｔ               ａ               ｖｅｇａｎ               ｄｉｅｔ               ｗｉｔｈｏｕｔ               ｃｏｏｋｉｎｇ               ａｎｙ               ｏｆ               ｔｈｅ               ｆｏｏｄ               ａｔ               ｈｉｇｈ               ｔｅｍｐｅｒａｔｕｒｅ               ｉｓ               ｏｐｔｉｍａｌ               ｆｏｒ               ｈｅａｌｔｈ.

Ｈｏｗｅｖｅｒ,               ｗｉｔｈｉｎ               ｔｈｅ               ｃｏｎｆｉｎｅｓ               ｏｆ               ａ               ｖｅｇａｎ               ｄｉｅｔ,               ｗｈｉｃｈ               ｉｓ               ｂｅｓｔ               ｆｏｒ               ｈｅａｌｔｈ,               ｒａｗ,               ｏｒ               ｒａｗ               ｐｌｕｓ               ｂｏｉｌｅｄ?

Ｉｎ               ｔｈｉｓ               ａｒｔｉｃｌｅ,               Ｉ               ｗｉｌｌ               ｄｉｓｃｕｓｓ               ｗｈｙ               ａ               ｐｕｒｅｌｙ               ｒａｗ               ｆｏｏｄ               ｄｉｅｔ               ｉｓ               ｎｏｔ               ｏｐｔｉｍａｌ               ｆｏｒ               ｈｅａｌｔｈ.
               Ｉｎ               ｓｈｏｒｔ,               ｔｈｅ               ｒｅａｓｏｎ               ｉｓ               ｂｅｃａｕｓｅ               ｏｆ               ｆｒｕｃｔｏｓｅ.

Ｆｒｕｃｔｏｓｅ               ｉｓｎ'ｔ               ｏｎｌｙ               ｆｏｕｎｄ               ｉｎ               ＨＦＣＳ,               ｉｔ'ｓ               ａｌｓｏ               ｔｈｅ               ｍａｉｎ               ｓｕｇａｒ               ｆｏｕｎｄ               ｉｎ               ｆｒｕｉｔ.

Ｏｎ               ａ               80-10-10               ｄｉｅｔ,               ａｌｍｏｓｔ               ａｌｌ               ｏｆ               ｔｈｅ               ｃａｌｏｒｉｅｓ               ｗｉｌｌ               ｃｏｍｅ               ｆｒｏｍ               ｆｒｕｉｔ.

Ｆｏｒ               ｅｘａｍｐｌｅ,               ｂａｎａｎａｓ               ｃｏｎｔａｉｎ               27%               ｆｒｕｃｔｏｓｅ               (ｈｔｔｐ://ｎｄｂ.ｎａｌ.ｕｓｄａ.ｇｏｖ/ｎｄｂ/ｆｏｏｄｓ/ｌｉｓｔ).

Ｉｎ               ｏｔｈｅｒ               ｗｏｒｄｓ,               ｉｆ               ｙｏｕ               ｅａｔ               ｎｏｔｈｉｎｇ               ｂｕｔ               ｂａｎａｎａｓ               ｉｎ               ａ               ｓｉｎｇｌｅ               ｄａｙ,               ｔｈｉｓ               ｗｏｕｌｄ               ｂｅ               ｅｑｕｉｖａｌｅｎｔ               ｔｏ               ａ               27%               ｆｒｕｃｔｏｓｅ               ｄｉｅｔ.

Ａｎｄ,               ｏｎ               ｔｈｅ               ｆｒｕｃｔｏｓｅ               ｓｃａｌｅ,               ｂａｎａｎａｓ               ａｒｅ               ｒｅｌａｔｉｖｅｌｙ               ｌｏｗ               ｉｎ               ｆｒｕｃｔｏｓｅ.

Ｆｏｒ               ｅｘａｍｐｌｅ,               ｓｔｒａｗｂｅｒｒｉｅｓ,               ｃｈｅｒｒｉｅｓ,               ｂｌｕｅｂｅｒｒｉｅｓ,               ｏｒａｎｇｅｓ,               ｐｅａｃｈｅｓ,               ｐｅａｒｓ,               ｇｒａｐｅｓ,               ｗａｔｅｒｍｅｌｏｎ               ａｎｄ               ａｐｐｌｅｓ               ｃｏｎｔａｉｎ               34%,               35%,               35%,               36%,               40%,               46%,               48%,               53%,               53%               ｆｒｕｃｔｏｓｅ,               ｒｅｓｐｅｃｔｉｖｅｌｙ.

Ｉｆ               ｙｏｕ               ａｔｅ               ｎｏｔｈｉｎｇ               ｂｕｔ               ｗａｔｅｒｍｅｌｏｎ               ａｌｌ               ｄａｙ               ｙｏｕ               ｗｏｕｌｄ               ｂｅ               ｏｎ               ａ               46%               ｆｒｕｃｔｏｓｅ               ｄｉｅｔ.

Ｓｏ,               ａｒｅ               ｔｈｅｒｅ               ａｎｙ               ａｄｖｅｒｓｅ               ｈｅａｌｔｈ               ｅｆｆｅｃｔｓ               ｏｆ               ｔｈｉｓ               ａｍｏｕｎｔ               ｏｆ               ｄｉｅｔａｒｙ               ｆｒｕｃｔｏｓｅ?
               Ｔｈｅ               ａｎｓｗｅｒ               ｉｓ               ｙｅｓ:               ｂｏｔｈ               ｈｉｇｈ               ａｎｄ               ｌｏｗ               ｆｒｕｃｔｏｓｅ               ｄｉｅｔｓ               ｈａｖｅ               ｂｅｅｎ               ｓｈｏｗｎ               ｔｏ               ｅｌｅｖａｔｅ               ｂｌｏｏｄ               ｌｅｖｅｌｓ               ｏｆ               ｔｒｉｇｌｙｃｅｒｉｄｅｓ,               ｗｈｉｃｈ               ａｒｅ               ａ               ｗｅｌｌ               ｄｏｃｕｍｅｎｔｅｄ               ｒｉｓｋ               ｆａｃｔｏｒ               ｆｏｒ               ｃａｒｄｉｏｖａｓｃｕｌａｒ               ｄｉｓｅａｓｅ               (Ａｕｓｔｉｎ               ｅｔ               ａｌ.

1998).

Ｏｎ               ａ               20%               ｆｒｕｃｔｏｓｅ               ｄｉｅｔ               ｆｏｒ               5               ｗｅｅｋｓ,               ｔｒｉｇｌｙｃｅｒｉｄｅｓ               (20%),               ＬＤＬ               (12%)               ａｎｄ               ｔｏｔａｌ               ｃｈｏｌｅｓｔｅｒｏｌ               (10%)               ｅａｃｈ               ｉｎｃｒｅａｓｅｄ               (Ｒｅｉｓｅｒ               ｅｔ               ａｌ.

1989).

Ｉｎ               ｃｏｎｔｒａｓｔ,               ａｌｔｈｏｕｇｈ               ｔｒｉｇｌｙｃｅｒｉｄｅｓ               ｗｅｒｅ               ｎｏｔ               ｆｏｕｎｄ               ｔｏ               ｅｌｅｖａｔｅｄ               ａｆｔｅｒ               4               ｗｅｅｋｓ               ｏｆ               ａ               20%               ｆｒｕｃｔｏｓｅ               ｄｉｅｔ               ｉｎ               ａ               ｓｅｐａｒａｔｅ               ｓｔｕｄｙ,               ｂｏｔｈ               ＬＤＬ               ａｎｄ               ｔｏｔａｌ               ｃｈｏｌｅｓｔｅｒｏｌ               ｗｅｒｅ               ｓｉｇｎｉｆｉｃａｎｔｌｙ               ｅｌｅｖａｔｅｄ               (Ｓｗａｎｓｏｎ               ｅｔ.

ａｌ               1992).

Ｈｏｗｅｖｅｒ,               ｅｖｉｄｅｎｃｅ               ｆｒｏｍ               2               ａｄｄｉｔｉｏｎａｌ               ｓｔｕｄｉｅｓ               ｉｎ               ｈｕｍａｎｓ               ｃｌｅａｒｌｙ               ｓｈｏｗ               ｔｈｅ               ｐｏｓｉｔｉｖｅ               ａｓｓｏｃｉａｔｉｏｎ               ｂｅｔｗｅｅｎ               ｉｎｃｒｅａｓｅｄ               ｆｒｕｃｔｏｓｅ               ｉｎｔａｋｅ               ａｎｄ               ｅｌｅｖａｔｅｄ               ｔｒｉｇｌｙｃｅｒｉｄｅｓ.

Ｌｅ               ｅｔ.

ａｌ               (2006)               ｆｏｕｎｄ               ｔｈａｔ               ｆｒｕｃｔｏｓｅ               ｓｕｐｐｌｅｍｅｎｔｅｄ               ａｔ               1.5ｇ/ｋｇ               ｂｏｄｙ               ｗｅｉｇｈｔ               ｆｏｒ               ｏｎｌｙ               1               ｍｏｎｔｈ               ｗａｓ               ｓｕｆｆｉｃｉｅｎｔ               ｔｏ               ｒａｉｓｅ               ｂｌｏｏｄ               ｌｅｖｅｌｓ               ｏｆ               ｔｒｉｇｌｙｃｅｒｉｄｅｓ               ｂｙ               36%               ａｎｄ               ＶＬＤＬ-ｔｒｉｇｌｙｃｅｒｉｄｅｓ               ｂｙ               72%.

Ｔｈｅ               ａｍｏｕｎｔ               ｏｆ               ｆｒｕｃｔｏｓｅ               ｓｕｐｐｌｅｍｅｎｔｅｄ               ｉｓ               ｔｈｅ               Ｌｅ               ｓｔｕｄｙ               ｉｓ               ｅｑｕｉｖａｌｅｎｔ               ｔｏ               75ｇ               ａｎｄ               105ｇ               ｆｒｕｃｔｏｓｅ               ｆｏｒ               ａ               50ｋｇ               ｗｏｍａｎ               ａｎｄ               ａ70               ｋｇ               ｍａｎ,               ｒｅｓｐｅｃｔｉｖｅｌｙ,               ａｎｄ               ｃａｎ               ｅａｓｉｌｙ               ｂｅ               ｏｂｔａｉｎｅｄ               ｂｙ               ｅａｔｉｎｇ               11-15               ｂａｎａｎａｓ.

Ｉｎ               ａｄｄｉｔｉｏｎ,               Ｆａｅｈ               ｅｔ.

ａｌ               (2005)               ｓｈｏｗｅｄ               ｔｈａｔ               ｆｒｕｃｔｏｓｅ               ｓｕｐｐｌｅｍｅｎｔｅｄ               ａｔ               3               ｇｒａｍｓ/ｋｇ               ｂｏｄｙ               ｗｅｉｇｈｔ               ｉｎｃｒｅａｓｅｄ               ｔｒｉｇｌｙｃｅｒｉｄｅｓ               ｂｙ               79%.

Ｔｈｉｓ               ａｍｏｕｎｔ               ｏｆ               ｓｕｐｐｌｅｍｅｎｔｅｄ               ｆｒｕｃｔｏｓｅ               ｉｓ               ｅｑｕｉｖａｌｅｎｔ               ｔｏ               ｅａｔｉｎｇ               22-30               ｂａｎａｎａｓ.

Ｉｎ               ａｄｄｉｔｉｏｎ,               ｔｈｅｓｅ               ａｒｅ               ｒｅｌａｔｉｖｅｌｙ               ｌｏｗ-ｆｒｕｃｔｏｓｅ               ｃｏｎｔａｉｎｉｎｇ               ｄｉｅｔｓ.
               Ｉｎ               ｃｏｎｔｒａｓｔ,               ｒａｔｓ               ｆｅｄ               ａ               67%               ｆｒｕｃｔｏｓｅ               ｄｉｅｔ               (ｔｈｅ               ｃｏｎｔｒｏｌ               ｄｉｅｔ               ｃｏｎｔａｉｎｅｄ               ｏｎｌｙ               ｓｔａｒｃｈ)               ｍｏｒｅ               ｔｈａｎ               ｄｏｕｂｌｅｄ               ｐｌａｓｍａ               ｔｒｉｇｌｙｃｅｒｉｄｅｓ,               ｉｎｃｒｅａｓｅｄ               ｔｈｅ               ｃｏｎｃｅｎｔｒａｔｉｏｎ               ｏｆ               ｔｒｉｇｌｙｃｅｒｉｄｅｓ               ｉｎ               ｌｉｖｅｒ,               ｉｎｃｒｅａｓｅｄ               ｌｉｖｅｒ               ｓｉｚｅ,               ａｎｄ,               ｄｅｃｒｅａｓｅｄ               ｌｉｖｅｒ               ｃｏｐｐｅｒ               ｃｏｎｔｅｎｔ.

Ｔｈｅ               ｉｍｐｏｒｔａｎｃｅ               ｏｆ               ｃｏｐｐｅｒ               ｄｅｐｌｅｔｉｏｎ               ｉｓ               ｉｌｌｕｓｔｒａｔｅｄ               ｂｙ               ｉｔｓ               ｒｏｌｅ               ａｓ               ａ               ｃｏｆａｃｔｏｒ               ｉｎ               ｔｈｅ               ａｎｔｉｏｘｉｄａｎｔ               ｅｎｚｙｍｅ               Ｃｏｐｐｅｒ-Ｚｉｎｃ               ｓｕｐｅｒｏｘｉｄｅ               ｄｉｓｍｕｔａｓｅ               (ＣｕＺｎＳＯＤ),               ｔｈｅ               ｆｉｒｓｔ               ｌｉｎｅ               ｏｆ               ｄｅｆｅｎｓｅ               ａｇａｉｎｓｔ               ｓｕｐｅｒｏｘｉｄｅ               ｒａｄｉｃａｌｓ               ｌｏｃａｔｅｄ               ｉｎ               ｔｈｅ               ｃｙｔｏｓｏｌ               ｏｆ               ａｌｌ               ｃｅｌｌｓ.

Ｄｅｐｌｅｔｉｏｎ               ｏｆ               ｌｉｖｅｒ               ｃｏｐｐｅｒ               ｗｏｕｌｄ               ｂｅ               ｅｘｐｅｃｔｅｄ               ｔｏ               ｒｅｄｕｃｅ               ＣｕＺｎＳＯＤ               ａｃｔｉｖｉｔｙ,               ｔｈｅｒｅｂｙ               ｉｎｃｒｅａｓｉｎｇ               ｌｉｖｅｒ               ｏｘｉｄａｔｉｖｅ               ｓｔｒｅｓｓ.

Ｉｎｄｅｅｄ,               ｔｈｅ               ｃｏｎｃｅｎｔｒａｔｉｏｎ               ｏｆ               ｌｉｐｉｄ               ｐｅｒｏｘｉｄａｔｉｏｎ               ｐｒｏｄｕｃｔｓ               ｗａｓ               ｓｈｏｗｎ               ｔｏ               ｂｅ               ｈｉｇｈｅｒ               ｉｎ               ｐｌａｓｍａ,               ｈｅａｒｔ               ａｎｄ               ｕｒｉｎｅ               ｉｎ               ｒａｔｓ               ｆｅｄ               ｔｈｅ               ｈｉｇｈ               ｆｒｕｃｔｏｓｅ               ｄｉｅｔ               (Ｂｕｓｓｅｒｏｌｌｅｓ               ｅｔ               ａｌ.

2003).

Ｔｈｅ               ｇｏｏｄ               ｎｅｗｓ               ｉｓ               ｔｈａｔ               ａｎ               ａｌｌ               ｆｒｕｉｔ               ｄｉｅｔ               ｗｏｕｌｄ               ｎｅｖｅｒ               ｒｅａｃｈ               ｔｈｅ               67%               ｆｒｕｃｔｏｓｅ               ｆｏｕｎｄ               ｉｎ               ｔｈｅ               Ｂｕｓｓｅｒｏｌｌｅ               ｓｔｕｄｙ,               ｂｕｔ,               ｅｖｉｄｅｎｃｅ               ｆｒｏｍ               ｒｅｌａｔｉｖｅｌｙ               ｌｏｗ               ｆｒｕｃｔｏｓｅ               ｄｉｅｔｓ               (20%)               ｓｔｉｌｌ               ｓｈｏｗ               ｅｌｅｖａｔｉｏｎｓ               ｉｎ               ｔｒｉｇｌｙｃｅｒｉｄｅｓ.
               Ｗｈａｔ               ｓｈｏｕｌｄ               ｂｅ               ｓｕｂｓｔｉｔｕｔｅｄ               ｔｈｅｎ,               ｉｆ               ｔｏｏ               ｍｕｃｈ               ｆｒｕｃｔｏｓｅ               ｉｓ               ｂａｄ               ｆｏｒ               ｈｅａｌｔｈ?

Ａｓ               ｍｅｎｔｉｏｎｅｄ               ｅａｒｌｉｅｒ,               ｔｈｅｒｅ               ｉｓ               ｎｏ               ｒｉｓｋ               ｏｆ               ｆｏｒｍｉｎｇ               ＡＧＥ               ｐｒｏｄｕｃｔｓ,               ａｃｒｙｌａｍｉｄｅ               ｏｒ               ｆｕｒａｎ               ｗｈｅｎ               ｂｏｉｌｉｎｇ               ｆｏｏｄ.

Ｔｈｅｒｅｆｏｒｅ,               ｓｕｂｓｔｉｔｕｔｉｏｎ               ｏｆ               ｓｏｍｅ               ａｍｏｕｎｔ               ｏｆ               ｆｒｕｉｔ               ｏｎ               ａ               ｒａｗ               ｆｏｏｄ               ｄｉｅｔ,               ｐｅｒｈａｐｓ               ｏｎｅ               ｔｈｉｒｄ               ｔｏ               ｈａｌｆ               ｏｆ               ｔｈｅ               ｔｏｔａｌ               ｃａｌｏｒｉｅｓ               ｓｈｏｕｌｄ               ｃｏｍｅ               ｆｒｏｍ               ｗｈｏｌｅ               ｇｒａｉｎｓ.

Ｂｏｉｌｅｄ               ｗｈｏｌｅ               ｇｒａｉｎｓ               (ｗｉｔｈ               ｖｅｇｅｔａｂｌｅｓ,               ｆｏｒ               ｔｈｅ               ａｄｄｅｄ               ｆｌａｖｏｒ)               ｉｓ               ａ               ｇｒｅａｔ               ｗａｙ               ｔｏ               ｋｅｅｐ               ｙｏｕｒ               ｔｏｔａｌ               ｆｒｕｃｔｏｓｅ               ｉｎｔａｋｅ               ｒｅｌａｔｉｖｅｌｙ               ｌｏｗ.

Ｔｏ               ｅｎｓｕｒｅ               ｎｏ               ｌｏｓｓ               ｏｆ               ｎｕｔｒｉｅｎｔｓ               ｄｕｒｉｎｇ               ｔｈｅ               ｂｏｉｌｉｎｇ               ｐｒｏｃｅｓｓ,               ｄｏｎ'ｔ               ｄｕｍｐ               ｔｈｅ               ｓｏｕｐ,               ｄｒｉｎｋ               ｉｔ,               ｉｔ'ｓ               ｄｅｌｉｃｉｏｕｓ!

Ｆｕｒｔｈｅｒｍｏｒｅ,               ｔｈｅ               ｔｏｃｏｔｒｉｅｎｏｌｓ               ｆｏｕｎｄ               ａｌｍｏｓｔ               ｅｘｃｌｕｓｉｖｅｌｙ               ｉｎ               ｗｈｏｌｅ               ｇｒａｉｎｓ               ｈａｖｅ               ｂｅｅｎ               ｓｈｏｗｎ               ｔｏ               ｒｅｄｕｃｅ               ｃｈｏｌｅｓｔｅｒｏｌ               (Ｚａｉｄｅｎ               ｅｔ.

ａｌ               2010),               ｔｏ               ｒｅｄｕｃｅ               ｉｎｆｌａｍｍａｔｉｏｎ               (Ｗｕ               ｅｔ               ａｌ.

2008),               ｔｏ               ｒｅｄｕｃｅ               ＤＮＡ               ｄａｍａｇｅ               (Ｃｈｉｎ               ｅｔ               ａｌ.

2008),               ｔｏ               ｒｅｄｕｃｅ               ｃａｎｃｅｒ               ｐｒｏｇｒｅｓｓｉｏｎ               (Ｗａｄａ               ｅｔ               ａｌ.

2005),               ａｎｄ               ａｒｅ               ｎｅｕｒｏｐｒｏｔｅｃｔｉｖｅ               (Ｋｈａｎａ               ｅｔ               ａｌ.

2003).

Ｔｈｅｒｅｆｏｒｅ,               ｗｈｅｎ               ｓｕｂｓｔｉｔｕｔｉｎｇ               ｓｏｍｅ               ａｍｏｕｎｔ               ｏｆ               ｆｒｕｉｔ               ｆｏｒ               ｗｈｏｌｅ               ｇｒａｉｎｓ,               ｙｏｕ               ｗｏｎ'ｔ               ｂｅ               ｓａｃｒｉｆｉｃｉｎｇ               ｎｕｔｒｉｔｉｏｎ!

               Ｒｅｆｅｒｅｎｃｅｓ:
Ａｕｓｔｉｎ               ＭＡ,               Ｈｏｌｋａｎｓｏｎ               ＪＥ,               Ｅｄｗａｒｄｓ               ＫＬ.

Ｈｙｐｅｒｔｒｉｇｌｙｃｅｒｉｄｅｍｉａ               ａｓ               ａ               ｃａｒｄｉｏｖａｓｃｕｌａｒ               ｒｉｓｋ               ｆａｃｔｏｒ.

Ａｍ               Ｊ               Ｃａｒｄｉｏｌ               1998;81:7Ｂ-12Ｂ.

Ｂｕｓｓｅｒｏｌｌｅｓ               Ｊ,               Ｇｕｅｕｘ               Ｅ,               Ｒｏｃｋ               Ｅ,               Ｄｅｍｉｇｎé               Ｃ,               Ｍａｚｕｒ               Ａ,               Ｒａｙｓｓｉｇｕｉｅｒ               Ｙ.

Ｏｌｉｇｏｆｒｕｃｔｏｓｅ               ｐｒｏｔｅｃｔｓ               ａｇａｉｎｓｔ               ｔｈｅ               ｈｙｐｅｒｔｒｉｇｌｙｃｅｒｉｄｅｍｉｃ               ａｎｄ               ｐｒｏ-ｏｘｉｄａｔｉｖｅ               ｅｆｆｅｃｔｓ               ｏｆ               ａ               ｈｉｇｈ               ｆｒｕｃｔｏｓｅ               ｄｉｅｔ               ｉｎ               ｒａｔｓ.
               Ｊ               Ｎｕｔｒ.

2003               Ｊｕｎ;133(6):1903-8.
               Ｃｈｉｎ               ＳＦ,               Ｈａｍｉｄ               ＮＡ,               Ｌａｔｉｆｆ               ＡＡ,               Ｚａｋａｒｉａ               Ｚ,               Ｍａｚｌａｎ               Ｍ,               Ｙｕｓｏｆ               ＹＡ,               Ｋａｒｉｍ               ＡＡ,               Ｉｂａｈｉｍ               Ｊ,               Ｈａｍｉｄ               Ｚ,               Ｎｇａｈ               ＷＺ.

Ｒｅｄｕｃｔｉｏｎ               ｏｆ               ＤＮＡ               ｄａｍａｇｅ               ｉｎ               ｏｌｄｅｒ               ｈｅａｌｔｈｙ               ａｄｕｌｔｓ               ｂｙ               Ｔｒｉ               Ｅ               Ｔｏｃｏｔｒｉｅｎｏｌ               ｓｕｐｐｌｅｍｅｎｔａｔｉｏｎ.

Ｎｕｔｒｉｔｉｏｎ.

2008               Ｊａｎ;24(1):1-10.
               Ｆａｅｈ               Ｄ,               Ｍｉｎｅｈｉｒａ               Ｋ,               Ｓｃｈｗａｒｚ               Ｊ,               Ｐｅｒｉａｓａｍｉ               Ｒ,               Ｓｅｏｎｇｕｓ               Ｐ,               Ｔａｐｐｙ               Ｌ.

Ｅｆｆｅｃｔ               ｏｆ               ｆｒｕｃｔｏｓｅ               ｏｖｅｒｆｅｅｄｉｎｇ               ａｎｄ               ｆｉｓｈ               ｏｉｌ               ａｄｍｉｎｉｓｔｒａｔｉｏｎ               ｏｎ               ｈｅｐａｔｉｃ               ｄｅ               ｎｏｖｏ               ｌｉｐｏｇｅｎｅｓｉｓ               ａｎｄ               ｉｎｓｕｌｉｎ               ｓｅｎｓｉｔｉｖｉｔｙ               ｉｎ               ｈｅａｌｔｈｙ               ｍａｌｅｓ.

Ｄｉａｂｅｔｅｓ               2005;54:               1907-13.
               Ｋｈａｎｎａ               Ｓ,               Ｒｏｙ               Ｓ,               Ｒｙｕ               Ｈ,               Ｂａｈａｄｄｕｒｉ               Ｐ,               Ｓｗａａｎ               ＰＷ,               Ｒａｔａｎ               ＲＲ,               Ｓｅｎ               ＣＫ.

Ｍｏｌｅｃｕｌａｒ               ｂａｓｉｓ               ｏｆ               ｖｉｔａｍｉｎ               Ｅ               ａｃｔｉｏｎ:               ｔｏｃｏｔｒｉｅｎｏｌ               ｍｏｄｕｌａｔｅｓ               12-ｌｉｐｏｘｙｇｅｎａｓｅ,               ａ               ｋｅｙ               ｍｅｄｉａｔｏｒ               ｏｆ               ｇｌｕｔａｍａｔｅ-ｉｎｄｕｃｅｄ               ｎｅｕｒｏｄｅｇｅｎｅｒａｔｉｏｎ               Ｊ               Ｂｉｏｌ               Ｃｈｅｍ.

2003               Ｏｃｔ               31;278(44):43508-15.
Ｌê               ＫＡ,               Ｆａｅｈ               Ｄ,               Ｓｔｅｔｔｌｅｒ               Ｒ,               Ｉｔｈ               Ｍ,               Ｋｒｅｉｓ               Ｒ,               Ｖｅｒｍａｔｈｅｎ               Ｐ,               Ｂｏｅｓｃｈ               Ｃ,               Ｒａｖｕｓｓｉｎ               Ｅ,               Ｔａｐｐｙ               Ｌ.

Ａ               4-ｗｋ               ｈｉｇｈ-ｆｒｕｃｔｏｓｅ               ｄｉｅｔ               ａｌｔｅｒｓ               ｌｉｐｉｄ               ｍｅｔａｂｏｌｉｓｍ               ｗｉｔｈｏｕｔ               ａｆｆｅｃｔｉｎｇ               ｉｎｓｕｌｉｎ               ｓｅｎｓｉｔｉｖｉｔｙ               ｏｒ               ｅｃｔｏｐｉｃ               ｌｉｐｉｄｓ               ｉｎ               ｈｅａｌｔｈｙ               ｈｕｍａｎｓ.

Ａｍ               Ｊ               Ｃｌｉｎ               Ｎｕｔｒ.

2006               Ｄｅｃ;84(6):1374-9.


               Ｆｒｕｃｔｏｓｅ               ｄａｔａ               ｉｎ               ｆｏｏｄｓ               ｐｒｏｖｉｄｅｄ               ｂｙ               ｈｔｔｐ://ｎｄｂ.ｎａｌ.ｕｓｄａ.ｇｏｖ/ｎｄｂ/ｆｏｏｄｓ/ｌｉｓｔ
Ｒｅｉｓｅｒ               Ｓ,               Ｐｏｗｅｌｌ               ＡＳ,               Ｓｃｈｏｌｆｉｅｌｄ               ＤＪ,               Ｐａｎｄａ               Ｐ,               Ｅｌｌｗｏｏｄ               ＫＣ,               Ｃａｎａｒｙ               ＪＪ.

Ｂｌｏｏｄ               ｌｉｐｉｄｓ,               ｌｉｐｏｐｒｏｔｅｉｎｓ,               ａｐｏｐｒｏｔｅｉｎｓ,               ａｎｄ               ｕｒｉｃ               ａｃｉｄ               ｉｎ               ｍｅｎ               ｆｅｄ               ｄｉｅｔｓ               ｃｏｎｔａｉｎｉｎｇ               ｆｒｕｃｔｏｓｅ               ｏｒ               ｈｉｇｈ-ａｍｙｌｏｓｅ               ｃｏｒｎｓｔａｒｃｈ.

Ａｍ               Ｊ               Ｃｌｉｎ               Ｎｕｔｒ.

1989               Ｍａｙ;49(5):832-9.

Ｓｗａｎｓｏｎ               ＪＥ,               Ｌａｉｎｅ               ＤＣ,               Ｔｈｏｍａｓ               Ｗ,               Ｂａｎｔｌｅ               ＪＰ.

Ｍｅｔａｂｏｌｉｃ               ｅｆｆｅｃｔｓ               ｏｆ               ｄｉｅｔａｒｙ               ｆｒｕｃｔｏｓｅ               ｉｎ               ｈｅａｌｔｈｙ               ｓｕｂｊｅｃｔｓ.

Ａｍ               Ｊ               Ｃｌｉｎ               Ｎｕｔｒ.

1992               Ａｐｒ;55(4):851-6.
               
               Ｗａｄａ               Ｓ,               Ｓａｔｏｍｉ               Ｙ,               Ｍｕｒａｋｏｓｈｉ               Ｍ,               Ｎｏｇｕｃｈｉ               Ｎ,               Ｙｏｓｈｉｋａｗａ               Ｔ,               Ｎｉｓｈｉｎｏ               Ｈ.

Ｔｕｍｏｒ               ｓｕｐｐｒｅｓｓｉｖｅ               ｅｆｆｅｃｔｓ               ｏｆ               ｔｏｃｏｔｒｉｅｎｏｌ               ｉｎ               ｖｉｖｏ               ａｎｄ               ｉｎ               ｖｉｔｒｏ.

Ｃａｎｃｅｒ               Ｌｅｔｔ.

2005;229:181-91.
               Ｗｕ               ＳＪ,               Ｌｉｕ               ＰＬ,               Ｎｇ               ＬＴ.

Ｔｏｃｏｔｒｉｅｎｏｌ-ｒｉｃｈ               ｆｒａｃｔｉｏｎ               ｏｆ               ｐａｌｍ               ｏｉｌ               ｅｘｈｉｂｉｔｓ               ａｎｔｉ-ｉｎｆｌａｍｍａｔｏｒｙ               ｐｒｏｐｅｒｔｙ               ｂｙ               ｓｕｐｐｒｅｓｓｉｎｇ               ｔｈｅ               ｅｘｐｒｅｓｓｉｏｎ               ｏｆ               ｉｎｆｌａｍｍａｔｏｒｙ               ｍｅｄｉａｔｏｒｓ               ｉｎ               ｈｕｍａｎ               ｍｏｎｏｃｙｔｉｃ               ｃｅｌｌｓ.

Ｍｏｌ               Ｎｕｔｒ               Ｆｏｏｄ               Ｒｅｓ.

2008               Ａｕｇ;52(8):921-9.
Ｚａｉｄｅｎ               Ｎ,               Ｙａｐ               ＷＮ,               Ｏｎｇ               Ｓ,               Ｘｕ               ＣＨ,               Ｔｅｏ               ＶＨ,               Ｃｈａｎｇ               ＣＰ,               Ｚｈａｎｇ               ＸＷ,               Ｎｅｓａｒｅｔｎａｍ               Ｋ,               Ｓｈｉｂａ               Ｓ,               Ｙａｐ               ＹＬ.

Ｇａｍｍａ               ｄｅｌｔａ               ｔｏｃｏｔｒｉｅｎｏｌｓ               ｒｅｄｕｃｅ               ｈｅｐａｔｉｃ               ｔｒｉｇｌｙｃｅｒｉｄｅ               ｓｙｎｔｈｅｓｉｓ               ａｎｄ               ＶＬＤＬ               ｓｅｃｒｅｔｉｏｎ.

Ｊ               Ａｔｈｅｒｏｓｃｌｅｒ               Ｔｈｒｏｍｂ.

2010               Ｏｃｔ               27;17(10):1019-32.





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    2013년 11월 24일 일요일

    오후 6:49

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    About 'healthy oil cooking'|Are There Healthy Cooking Oils







    About 'healthy oil cooking'|Are There Healthy Cooking Oils








    Ａ               ｐｅｒｓｏｎ'ｓ               ｄｉｅｔ               ｉｓ               ａｎ               ａｍａｚｉｎｇ               ｔｈｉｎｇ.

    Ｍａｎｙ               ｐｅｏｐｌｅ               ｕｎｄｅｒｅｓｔｉｍａｔｅ               ｔｈｅ               ｐｏｗｅｒ               ｔｈａｔ               ｈｅａｌｔｈｙ               ｆｏｏｄ               ｃｈｏｉｃｅｓ               ｃａｎ               ｍａｋｅ               ｏｎ               ａ               ｂｒｏａｄ               ｒａｎｇｅ               ｏｆ               ｐｈｙｓｉｃａｌ               ｃｏｎｄｉｔｉｏｎｓ               ｉｎｃｌｕｄｉｎｇ:               ｂｅｉｎｇ               ｏｖｅｒｗｅｉｇｈｔ,               ｉｎｓｏｍｎｉａ,               ａｃｉｄ               ｒｅｆｌｕｘ               ａｎｄ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ.

    Ｗｈｉｌｅ               ｓｏｍｅ               ｐｅｏｐｌｅ               ｍｉｇｈｔ               ｋｎｏｗ               ｔｈａｔ               ｄｉｅｔ               ｃａｎ               ｌｏｗｅｒ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ,               ｔｈｅｙ               ｌａｃｋ               ｔｈｅ               ｓｐｅｃｉｆｉｃ               ｋｎｏｗｌｅｄｇｅ               ｏｆ               ｗｈａｔ               ｆｏｏｄ               ｃｈｏｉｃｅｓ               ａｎｄ               ｄｉｅｔ               ｓｔｒｕｃｔｕｒｅｓ               ｃａｎ               ｈｅｌｐ               ｔｏ               ｌｏｗｅｒ               ｔｈｅｉｒ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ.

    Ｗｈｉｌｅ               ｔｈｅｒｅ               ａｒｅ               ｍａｎｙ               ｄｉｆｆｅｒｅｎｔ               ｐｌａｎｓ               ａｎｄ               ｍｅｔｈｏｄｓ               ｔｏ               ｅａｔｉｎｇ               ｈｅａｌｔｈｙ,               ｏｎｅ               ｐｏｐｕｌａｒ               ｅａｔｉｎｇ               ｐｌａｎ               ｉｓ               ｔｈｅ               ＤＡＳＨ               ｐｌａｎ               ｗｈｉｃｈ               ｗａｓ               ｄｅｖｅｌｏｐｅｄ               ｂｙ               ａ               ｃｏａｌｉｔｉｏｎ               ｏｆ               ｆｅｄｅｒａｌ               ｈｅａｌｔｈ               ａｇｅｎｃｉｅｓ.

    ＤＡＳＨ               ｓｔａｎｄｓ               ｆｏｒ               Ｄｉｅｔａｒｙ               Ａｐｐｒｏａｃｈｅｓ               ｔｏ               Ｓｔｏｐ               Ｈｙｐｅｒｔｅｎｓｉｏｎ.

    ＤＡＳＨ               ｉｓ               ｍｏｒｅ               ｏｆ               ａ               ｌｉｆｅｓｔｙｌｅ               ｔｈａｎ               ｉｔ               ｉｓ               ａ               ｄｉｅｔ               ｐｌａｎ,               ａｎｄ               ｉｔ               ｉｓ               ｒｅｃｏｍｍｅｎｄｅｄ               ｂｙ               ｓｅｖｅｒａｌ               ａｇｅｎｃｉｅｓ               ａｎｄ               ｐｈｙｓｉｃｉａｎｓ               ｉｎｃｌｕｄｉｎｇ               Ｔｈｅ               Ｎａｔｉｏｎａｌ               Ｈｅａｒｔ,               Ｌｕｎｇ,               ａｎｄ               Ｂｌｏｏｄ               Ｉｎｓｔｉｔｕｔｅ               ａｎｄ               Ｔｈｅ               Ａｍｅｒｉｃａｎ               Ｈｅａｒｔ               Ａｓｓｏｃｉａｔｉｏｎ.

    Ｔｈｅ               ＤＡＳＨ               ｐｌａｎ               ｉｓ               ａｌｓｏ               ｔｈｅ               ｂａｓｉｓ               ｏｆ               ｎｅｗ               ＵＳＤＡ               ｍｅａｌ               ｐｌａｎ               "Ｍｙ               Ｐｙｒａｍｉｄ."
                   Ｅａｔｉｎｇ               ｔｏ               Ｌｏｗｅｒ               Ｈｉｇｈ               Ｂｌｏｏｄ               Ｐｒｅｓｓｕｒｅ               -               ＤＡＳＨ               Ｐｌａｎ               Ｂａｓｉｃｓ:
                   Ｂｙ               ｃｈｏｏｓｉｎｇ               ｈｅａｌｔｈｙ               ｅａｔｉｎｇ               ｈａｂｉｔｓ,               ｙｏｕ               ｃａｎ               ｄｒａｍａｔｉｃａｌｌｙ               ｌｏｗｅｒ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ.

    Ｉｎ               ｆａｃｔ,               ｔｈｅ               Ａｍｅｒｉｃａｎ               Ｈｅａｒｔ               Ａｓｓｏｃｉａｔｉｏｎ               ｓｔａｔｅｓ               ｔｈａｔ               ａ               ｐｌａｎ               ｌｉｋｅ               ＤＡＳＨ               ｃａｎ               ｌｏｗｅｒ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ               ｉｎ               ａｓ               ｌｉｔｔｌｅ               ａｓ               14               ｄａｙｓ.

    Ｈｅａｌｔｈ               ｆｏｏｄ               ｃｈｏｉｃｅｓ               ｃａｎ               ａｌｓｏ               ｍａｋｅ               ｙｏｕｒ               ｂｏｄｙ               ｍｏｒｅ               ｒｅｓｐｏｎｓｉｖｅ               ｔｏ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ               ｍｅｄｉｃａｔｉｏｎｓ.
                   Ｓｏ,               ｗｈａｔ               ａｒｅ               ｔｈｅ               ｂａｓｉｃｓ               ｏｆ               ｔｈｅ               ＤＡＳＨ               ｐｌａｎ?

    Ｔｈｅ               ＤＡＳＨ               ｐｌａｎ               ｒｅｃｏｍｍｅｎｄｓ               ｔｈｅ               ｆｏｌｌｏｗｉｎｇ               ｄｉｅｔａｒｙ               ｃｈｏｉｃｅｓ:               
                   7-8               ｄａｉｌｙ               ｓｅｒｖｉｎｇｓ               ｏｆ               ｇｒａｉｎ               ａｎｄ               ｇｒａｉｎ               ｐｒｏｄｕｃｔｓ               (ｗｈｏｌｅ               ｇｒａｉｎｓ               ａｒｅ               ｐｒｅｆｅｒｒｅｄ).


                   4-5               ｄａｉｌｙ               ｓｅｒｖｉｎｇｓ               ｏｆ               ｖｅｇｅｔａｂｌｅｓ.


                   4-5               ｄａｉｌｙ               ｓｅｒｖｉｎｇｓ               ｏｆ               ｆｒｕｉｔ.


                   2-3               ｄａｉｌｙ               ｓｅｒｖｉｎｇｓ               ｏｆ               ｌｏｗ-ｆａｔ               ｏｒ               ｆａｔ-ｆｒｅｅ               ｄａｉｒｙ.


                   2               ｏｒ               ｌｅｓｓ               ｄａｉｌｙ               ｓｅｒｖｉｎｇｓ               ｏｆ               ｌｅａｎ               ｍｅａｔ,               ｐｏｕｌｔｒｙ,               ａｎｄ               ｆｉｓｈ.


                   4-5               ｗｅｅｋｌｙ               ｓｅｒｖｉｎｇｓ               ｏｆ               ｎｕｔｓ,               ｓｅｅｄｓ,               ａｎｄ               ｄｒｙ               ｂｅａｎｓ.


                   2-3               ｄａｉｌｙ               ｓｅｒｖｉｎｇｓ               ｏｆ               ｈｅａｌｔｈｙ               ｆａｔｓ               ｏｒ               ｏｉｌｓ               (ｏｌｉｖｅ               ｏｉｌ,               ｌｏｗ-ｆａｔ               ｓａｌａｄ               ｄｒｅｓｓｉｎｇｓ               ｅｔｃ)               
                   5               ｗｅｅｋｌｙ               ｓｅｒｖｉｎｇ               ｏｆ               ｓｗｅｅｔｓ.
                   Ｔｈｅ               ＤＡＳＨ               ｐｌａｎ,               ａｌｓｏ               ｉｎｃｌｕｄｅｓ               ａ               ｇｕｉｄｅｌｉｎｅ               ｆｏｒ               ａ               2000               ｃａｌｏｒｉｅ               ｄｉｅｔ               ｆｏｒ               ｍｏｓｔ               ａｄｕｌｔｓ.

    Ｉｆ               ｙｏｕｒ               ｃａｌｏｒｉｃ               ｎｅｅｄｓ               ａｒｅ               ｇｒｅａｔｅｒ               ｏｒ               ｌｅｓｓ               ｔｈａｎ               2000,               ｔｈｅ               ｓｅｒｖｉｎｇｓ               ｓｈｏｕｌｄ               ｂｅ               ａｄｊｕｓｔｅｄ               ａｃｃｏｒｄｉｎｇｌｙ.

    Ｙｏｕｒ               ｄｉｅｔ               ｓｈｏｕｌｄ               ａｌｓｏ               ｉｎｃｌｕｄｅ               1,500               ｍｉｌｌｉｇｒａｍｓ               ｏｒ               ｌｅｓｓ               ｏｆ               ｓｏｄｉｕｍ               (ｓａｌｔ)               ｐｅｒ               ｄａｙ.
                   Ｅａｔｉｎｇ               ｔｏ               Ｌｏｗｅｒ               Ｈｉｇｈ               Ｂｌｏｏｄ               Ｐｒｅｓｓｕｒｅ               -               Ｌｉｖｉｎｇ               ｗｉｔｈ               ｔｈｅ               ＤＡＳＨ               ｐｌａｎ:
                   Ｍａｎｙ               ｉｎｄｉｖｉｄｕａｌｓ               ｃａｎ               ｒｅａｄ               ｔｈｅ               ｄａｉｌｙ               ｒｅｑｕｉｒｅｍｅｎｔｓ               ａｎｄ               ｕｎｄｅｒｓｔａｎｄ               ｔｈａｔ               ｔｈｅｙ               ａｒｅ               ａｐｐｒｏｐｒｉａｔｅ               ａｎｄ               ｈｅａｌｔｈｙ               ｆｏｏｄ               ｃｈｏｉｃｅｓ.

    Ｍａｋｉｎｇ               ｔｈｅｍ               ｏｎ               ａ               ｄａｉｌｙ               ｂａｓｉｓ               ｉｓ               ａｎｏｔｈｅｒ               ｔｈｉｎｇ               ａｌｔｏｇｅｔｈｅｒ.

    Ｉｆ               ｙｏｕ               ａｒｅ               ｍａｋｉｎｇ               ｔｈｅ               ｓｈｉｆｔ               ｔｏ               ａ               ｅａｔｉｎｇ               ｐｌａｎ               ｔｏ               ｌｏｗｅｒ               ｙｏｕｒ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ,               ｙｏｕ               ｓｈｏｕｌｄ               ｓｔａｒｔ               ｗｉｔｈ               ｇｒａｄｕａｌ               ｃｈａｎｇｅｓ.

    Ｈｅｒｅ               ａｒｅ               ｓｏｍｅ               ｔｉｐｓ               ｔｏ               ｓｌｏｗｌｙ               ｉｍｐｌｅｍｅｎｔ               ｔｈｅ               ＤＡＳＨ               ｐｌａｎ:
                   Ｂｕｙ               ｌｅｓｓ               ｍｅａｔ.

    Ｎｏｔ               ｏｎｌｙ               ｗｉｌｌ               ｔｈｉｓ               ｈｅｌｐ               ｙｏｕ               ｏｕｔ               ｆｉｎａｎｃｉａｌｌｙ,               ｂｕｔ               ｉｆ               ｙｏｕ               ｂｕｙ               ｌｅｓｓ               ｍｅａｔ,               ｙｏｕ               ｗｉｌｌ               ｂｅ               ｆｏｒｃｅｄ               ｔｏ               ｆｉｎｄ               ｏｔｈｅｒ               ｗａｙｓ               ｔｏ               ｂｕｉｌｄ               ａ               ｍｅａｌ.

    Ｍｅａｔ               ｓｈｏｕｌｄ               ｂｅ               ａｎ               ａｄｄｉｔｉｏｎ               ｔｏ               ａ               ｍｅａｌ,               ｎｏｔ               ｔｈｅ               ｆｏｃｕｓ.
                   Ａｄｄ               ａ               ｓｅｒｖｉｎｇ               ｏｆ               ｖｅｇｅｔａｂｌｅｓ               ｔｏ               ｅａｃｈ               ｍｅａｌ.

    Ｉｎｔｒｏｄｕｃｅ               ａ               ｆｅｗ               ｂａｂｙ               ｃａｒｒｏｔｓ,               ｃｈｅｒｒｙ               ｔｏｍａｔｏｅｓ,               ｏｒ               ｏｔｈｅｒ               ｂｉｔｅ-ｓｉｚｅｄ               ｖｅｇｅｔａｂｌｅ               ｔｏ               ｙｏｕｒ               ｌｕｎｃｈ.

    Ｉｎｔｅｇｒａｔｅ               ａ               ｖｅｇｅｔａｂｌｅ               ｉｎｔｏ               ｙｏｕｒ               ｂｒｅａｋｆａｓｔ               (ｏｍｅｌｅｔｓ               ｍａｄｅ               ｗｉｔｈ               ｅｇｇ               ｗｈｉｔｅｓ               ｏｒ               ｅｇｇ               ｓｕｂｓｔｉｔｕｔｅｓ               ｗｉｔｈ               ｖｅｇｅｔａｂｌｅｓ               ｆｏｒ               ｅｘａｍｐｌｅ).

    Ｙｏｕ               ｗｉｌｌ               ｆｅｅｌ               ｆｕｌｌｅｒ               ａｎｄ               ｔｈｅ               ｖｅｇｅｔａｂｌｅｓ               ｗｉｌｌ               ｈｅｌｐ               ｌｏｗｅｒ               ｙｏｕｒ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ.
                   Ｈａｖｅ               ａ               ｆｒｕｉｔ               ｓｎａｃｋ.

    Ｆｒｕｉｔｓ               ｍａｋｅ               ａ               ｇｒｅａｔ               ｓｗｅｅｔ               ｂｅｔｗｅｅｎ               ｍｅａｌ               ｓｎａｃｋ.

    Ｉｆ               ｙｏｕ               ｄｏｎ'ｔ               ｈａｖｅ               ｔｉｍｅ               ｆｏｒ               ａ               ｆｒｕｉｔ,               ｈａｖｅ               ａ               ｓｅｒｖｉｎｇ               ｏｆ               100%               ｆｒｕｉｔ               ｊｕｉｃｅ.


                   Ｆｉｎｄ               ｂｅｔｔｅｒ               ｃｏｎｄｉｍｅｎｔｓ.

    Ｓａｌｓａ               ｉｓ               ｆｕｌｌ               ｏｆ               ｖｅｇｅｔａｂｌｅｓ               ａｎｄ               ｈａｓ               ｎｏ               ｆａｔ,               ａｎｄ               ｍｕｓｔａｒｄ               ｃａｎ               ｓｐｉｃｅ               ｕｐ               ａ               ｓａｎｄｗｉｃｈ               ｂｅｔｔｅｒ               ｔｈａｎ               ｍａｙｏ.

    Ｔｈｉｓ               ｌｉｔｔｌｅ               ｔｈｉｎｇｓ               ｗｉｌｌ               ａｄｄ               ｕｐ               ｉｎ               ｎｏ               ｔｉｍｅ.
                   Ｕｓｅ               ｙｏｇｕｒｔ               ｏｒ               ｌｏｗ-ｆａｔ               ｃｈｏｃｏｌａｔｅ               ｍｉｌｋ               ａｓ               ａ               ｄｅｓｓｅｒｔ.

    Ｍａｎｙ               ｄｉｅｔｓ               ａｒｅ               ｌａｃｋｉｎｇ               ｄａｉｒｙ,               ａｎｄ               ｍｏｓｔ               ｄａｉｒｙ               ｆｏｏｄｓ               ｔａｓｔｅ               ｇｒｅａｔ!


                   Ｉｆ               ｙｏｕ               ｈａｖｅ               ｔｏ               ｓｎａｃｋ,               ｔｒｙ               ｔｈｅｓｅ:               ｕｎｓａｌｔｅｄ               ｐｒｅｔｚｅｌｓ               ｏｒ               ｎｕｔｓ               ｍｉｘｅｄ               ｗｉｔｈ               ｒａｉｓｉｎｓ,               ｏｒ               ｌｏｗ-ｆａｔ               ｇｒａｈａｍ               ｃｒａｃｋｅｒｓ.
                   Ｅａｔｉｎｇ               ｔｏ               Ｌｏｗｅｒ               Ｈｉｇｈ               Ｂｌｏｏｄ               Ｐｒｅｓｓｕｒｅ               -               ＤＡＳＨ               Ｐｌａｎ               Ｅｘａｍｐｌｅ:
                   Ｈｅｒｅ               ｉｓ               ｗｈａｔ               ａ               ｓａｍｐｌｅ               ｄａｙ               ｃｏｕｌｄ               ｌｏｏｋ               ｌｉｋｅ               ｕｎｄｅｒ               ｔｈｅ               ＤＡＳＨ               ｐｌａｎ:
                   Ｂｒｅａｋｆａｓｔ:               
                   1               ｃｕｐ               ｏｆ               ａｐｐｌｅ               ｊｕｉｃｅ               
                   1               ｃｕｐ               ｏｆ               ｗｈｏｌｅ               ｗｈｅａｔ               ｇｒａｉｎ               ｃｅｒｅａｌ               
                   1/2               Ｃｕｐ               ｏｆ               ｓｋｉｍ               ｍｉｌｋ               
                   2               ｏｚ               ｏｆ               ｒａｉｓｉｎｓ               
                   Ｃｏｆｆｅｅ               ｗｉｔｈ               ｓｕｇａｒ-ｓｕｂｓｔｉｔｕｔｅ               ａｎｄ               1/4               ｃｕｐ               ｓｋｉｍ               ｍｉｌｋ.
                   Ｌｕｎｃｈ:               
                   Ｈａｍ               ｓａｎｄｗｉｃｈ               (2               ｐｉｅｃｅｓ               ｏｆ               ｗｈｏｌｅ               ｗｈｅａｔ               ｂｒｅａｄ,               2               ｏｚ               ｏｆ               ｌｏｗ-ｆａｔ               ｈａｍ,               1               ｏｚ               ｒｅｄｕｃｅｄ               ｆａｔ               ｃｈｅｅｓｅ,               ｓｐｉｃｙ               ｍｕｓｔａｒｄ,               ｌｅｔｔｕｃｅ               ａｎｄ               ｔｏｍａｔｏ)               
                   1               ａｐｐｌｅ               
                   10               ｂａｂｙ               ｃａｒｒｏｔｓ               
                   1               ｓｅｒｖｉｎｇ               ｌｏｗ-ｆａｔ               ｙｏｇｕｒｔ
                   Ｄｉｎｎｅｒ:               
                   Ｓｐｉｃｙ               Ｃｈｉｃｋｅｎ               (4               ｏｚ               ｓｋｉｎｌｅｓｓ               ｃｈｉｃｋｅｎ               ｂｒｅａｓｔ               ｂａｋｅｄ               ｉｎ               ｓａｌｓａ               ａｎｄ               ｔｏｐｐｅｄ               ｗｉｔｈ               ｌｏｗ-ｆａｔ               ｍｏｚｚａｒｅｌｌａ               ｃｈｅｅｓｅ)               
                   1               ｃｕｐ               ｂｒｏｗｎ               ｒｉｃｅ               
                   6               ｏｚ               ｚｕｃｃｈｉｎｉ               ａｎｄ               ｍｕｓｈｒｏｏｍｓ               (ｓａｕｔｅｅｄ               ｉｎ               ｏｌｉｖｅ               ｏｉｌ               ｃｏｏｋｉｎｇ               ｓｐｒａｙ)               
                   6               ｏｚ               ｃａｎｔａｌｏｕｐｅ               ｍｅｌｏｎ
                   Ｄｅｓｅｒｔ:               
                   1/2               ｃｕｐ               ｌｏｗ-ｆａｔ               ｆｒｏｚｅｎ               ｙｏｇｕｒｔ
                   Ｔｈｉｓ               ｄａｉｌｙ               ｍｅｎｕ               ｄｏｅｓｎ'ｔ               ｓｏｕｎｄ               ｔｏ               ｂａｄ               ｄｏｅｓ               ｉｔ?
                   Ｅａｔｉｎｇ               ｔｏ               Ｌｏｗｅｒ               Ｈｉｇｈ               Ｂｌｏｏｄ               Ｐｒｅｓｓｕｒｅ               -               Ｎｅｘｔ               Ｓｔｅｐｓ:
                   Ｆｏｒ               ｍｏｒｅ               ｉｎｆｏｒｍａｔｉｏｎ               ｉｎｃｌｕｄｉｎｇ               ＰＤＦ               ｇｕｉｄｅｓ               ｔｏ               ｌｏｗｅｒｉｎｇ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ               ｔｈｒｏｕｇｈ               ｔｈｅ               ＤＡＳＨ               ｄｉｅｔ,               ｓａｍｐｌｅ               ｍｅｎｕｓ               ａｎｄ               ｒｅｃｉｐｉｅｓ,               ｖｉｓｉｔ               ｔｈｅ               ｆｏｌｌｏｗｉｎｇ               ｗｅｂｓｉｔｅｓ:               
                   Ｔｈｅ               Ｎａｔｉｏｎａｌ               Ｈｅａｒｔ,               Ｌｕｎｇ,               ａｎｄ               Ｂｌｏｏｄ               Ｉｎｓｔｉｔｕｔｅ               
                   Ｔｈｅ               Ｍａｙｏ               Ｃｌｉｎｉｃ               
                   Ｔｈｅ               Ｃｅｎｔｅｒ               ｆｏｒ               Ｓｃｉｅｎｃｅ               ｉｎ               ｔｈｅ               Ｐｕｂｌｉｃ               Ｉｎｔｅｒｅｓｔ               
                   Ｔｈｅ               Ｎａｔｉｏｎａｌ               Ｉｎｓｔｉｔｕｔｅｓ               ｏｆ               Ｈｅａｌｔｈ
                   Ｆｏｌｌｏｗｉｎｇ               ａ               ｄｉｅｔ               ｂｕｉｌｔ               ｏｎ               ｈｅａｌｔｈｙ               ｃｈｏｉｃｅｓ,               ｍｏｄｅｒａｔｉｏｎ,               ａｎｄ               ｂａｌａｎｃｅ               ｃａｎ               ｌｏｗｅｒ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ               ａｎｄ               ｉｎｃｒｅａｓｅ               ｙｏｕｒ               ｈｅａｌｔｈ,               ａｎｄ               ａｗａｒｅｎｅｓｓ.

    Ｓｏｕｎｄ               ｅａｔｉｎｇ               ｈａｂｉｔｓ               ｃａｎ               ｈａｖｅ               ｆａｎｔａｓｔｉｃ               ａｎｄ               ｕｎｉｎｔｅｎｄｅｄ               ｃｏｎｓｅｑｕｅｎｃｅｓ.

    Ａ               ｓｉｍｐｌｅ               ｐｌａｎ               ｌｉｋｅ               ＤＡＳＨ               ｉｓ               ａ               ｇｒｅａｔ               ｔｏｏｌ               ｆｏｒ               ｐｒｅｖｅｎｔｉｎｇ               ｄｉｓｅａｓｅ,               ｌｏｗｅｒｉｎｇ               ｈｉｇｈ               ｂｌｏｏｄ               ｐｒｅｓｓｕｒｅ,               ａｎｄ               ｍａｉｎｔａｉｎｉｎｇ               ｈｅａｌｔｈｙ               ｂｏｄｙ               ｗｅｉｇｈｔ.






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    healthy oil cooking


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