Китайское исследование на практике. Простой переход к здоровому образу жизни [заметки]

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Издана на русском языке: Озава Дж. Макробиотика дзен. М.: Профит Стайл, 2006. Здесь и далее прим. ред.

Издана на русском языке: Кэмпбелл К., Кэмпбелл Т.Китайское исследование. Результаты самого масштабного исследования связи питания и здоровья. М.: Манн, Иванов и Фербер, 2013.

Издана на русском языке: Кэмпбелл К., Джейкобсон Х.Полезная еда. Развенчание мифов о здоровом питании. М.: Манн, Иванов и Фербер, 2014.

Издана на русском языке: Макдугл К. Рожденный бежать. М.: Манн, Иванов и Фербер, АСТ, 2013.

Издана на русском языке: Кордейн Л.Палеодиета. М.: Манн, Иванов и Фербер, 2014.

Статистические данные в этой книге отображают положение дел в США. В какой-то мере их можно считать усредненными по отношению к европейским странам.

Биоценоз — исторически сложившаяся совокупность животных, растений, грибов и микроорганизмов, населяющих относительно однородное жизненное пространство и связанных между собой окружающей их средой.

Диета Аткинса — низкоуглеводная диета, разработанная Робертом Аткинсом на основе исследования Гордона Азара и Уолтера Блума. Первая книга об этой системе («Диетическая революция доктора Аткинса») вышла в 1972 году. Диета Южного пляжа разработана кардиологом Артуром Агатстоном и диетологом Мари Армон в качестве альтернативы низкожировым планам питания; предлагает отказаться от «простых» углеводов и ограничить потребление «плохих» жиров. Диета Пьера Дюкана — одна из самых популярных в настоящее время, основана на потреблении белковых продуктов и включает четыре этапа. Первые наработки появились в 1977 году.

* Международная единица, или единица действия: в фармакологии единица измерения дозы вещества, основанная на его биологической активности.

Кале (кудрявая капуста, грюнколь, браунколь, брунколь) — одна из разновидностей огородной капусты. Листья (зеленые или фиолетовые) не образуют кочан. Стебель употребляется в пищу крайне редко. Листья после заморозки становятся слаще на вкус.

Также известно как канола — канадское растительное масло с низким содержанием эруковой кислоты. Производится в основном из семян рапса, реже — из турнепса.

Чиа белая (шалфей испанский) — растение из рода шалфей. Семена часто используются в латиноамериканской (особенно мексиканской) кухне и на юго-западе США.

Теф — злаковое растение из рода полевичка, в основном высокогорная культура. Основная зерновая культура в Эфиопии. Не так давно стала популярна в Европе, в России пока не очень известна.

В России стандарты для экологически чистых и органических продуктов законодательно не определены. Официально запрещено использование маркировок «экологически чистый» на продуктах, на которые у изготовителя нет официального документа, подтверждающего, что при их производстве не использовались минеральные удобрения и пестициды и не добавлялись витамины и консерванты (ГОСТ 51074–2003).

Pollan M. The Omnivore’s Dilemma: A Natural History of Four Meals. Penguin, 2007.

* Данные по обычному говяжьему фаршу на основе USDA Commodity, beef ground, bulk/coarse ground, frozen, raw.

** Значения по некоторым питательным веществам рассчитаны на основе данных по обычному продукту на основе Benbrook C., Zhao X., Yanez J. et al. New evidence confirms the nutritional superiority of plant-based organic foods. Washington. DC: Organic Center, 2008.

Спортивная игра с небольшим мячом; в России известна схожая игра под названием сокс.

Wansink B. Slim by Design: Mindless Eating Solutions for Everyday Life. William Morrow, 2014.

Авторство фразы приписывается Конфуцию.

Сладкий картофель. Для России продукт скорее экзотический, но в ряде отечественных магазинов или интернет-магазинов приобрести можно. В некоторых случаях можно заменить обычным картофелем или тыквой, но желательно проконсультироваться со специалистом (при некоторых заболеваниях батат допустим, а картофель противопоказан).

Также можно приготовить самостоятельно, рецепт несложно найти в интернете.

Миндальное молоко можно приготовить самостоятельно, понадобятся только собственно миндаль и вода. Рецепт несложно найти в интернете, например: www.yogabodylanguage.com/mindalnoe-moloko/.

Можно приготовить самостоятельно, например: www.mytofu.ru/kak-delat-shelkovyj-tofu/.

В России также имеет смысл поискать приправы на рынках, на развалах сухофруктов и специй.

Издана на русском языке: Кэмпбелл Л.Рецепты здоровья и долголетия. Кулинарная книга «Китайского исследования». М.: Манн, Иванов и Фербер, 2013.

The Happy Herbivore (BenBella Books); Everyday Happy Herbivore (BenBella Books); Happy Herbivore Light & Lean (BenBella Books). Эти и перечисленные книги и сайты англоязычные.

Chef Del’s Prevent and Reverse Heart Disease, by Caldwell B. Esselstyn Jr., MD (Avery).

Chef Del’s Better Than Vegan (BenBella Books).

Бок-чой (пак-чой, китайская листовая капуста) — один из сортов китайской капусты, не образующий кочанов (вокруг центральной почки образуются гладкие листья темно-зеленого цвета на толстых стеблях. Популярна в Юго-Восточной Азии и Китае, в последнее время активно выращивается в Европе и Северной Америке. В России можно приобрести через интернет-магазин или на азиатском рынке.

Baumeister R. F., Tierney J. Willpower: Rediscovering the Greatest Human Strength. Penguin Books, 2012.

Lisle D. J., Goldhamer A. The Pleasure Trap: Mastering the Hidden Force That Undermines Health and Happiness. Healthy Living Publications, 2006.

Некоторые продукты (в частности, соусы, батат, капусту бок-чой, пасту мисо, тортильи и тому подобное), используемые в приведенных ниже рецептах, трудно найти в российских супермаркетах и на рынках. Можно поискать их в интернет-магазинах или подобрать замену; что-то (в частности, шелковый тофу, тортильи) нетрудно приготовить самостоятельно в домашних условиях. Приправы имеет смысл приобретать на рынках, в небольших магазинах или палатках специй и сухофруктов, этнических магазинах и магазинах здорового питания.

Помидоры размером с виноградину. Если не удастся найти, можно заменить более привычными помидорами черри (особой разницы во вкусе нет).

Острый пастообразный соус из красного перца чили и чеснока с добавлением кориандра, зиры и соли.

Комментарии

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Томас Кэмпбелл

Китайское исследование: обновленное и расширенное издание. Классическая книга о здоровом питании

Эта книга – пересмотренное и дополненное издание бестселлера «Китайское исследование», научно обосновавшего связь между болезнями и пищевыми привычками и изменившего жизни миллионов людей. В ней вы найдете ответ автора на критические замечания тех, кто скептически отнесся к его трактовке здорового питания, новые аргументы в пользу цельной растительной диеты и новые результаты научных работ о влиянии животной и растительной пищи на наш организм, полученные после выхода в свет первого издания. Кроме того, в новом издании автор объясняет, почему питание на основе цельных растительных продуктов так трудно находит своих сторонников и кто виноват в том, что информация о всеобъемлющем влиянии пищи остается скрытой от профессионалов и общественности. На русском языке публикуется впервые.