Wiki-статья "Healthy Food"

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"Healthy Food"

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Английский язык

9 класс

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Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.

Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.

Your healthy food list should contain spices and herbs. Here are a variety of spices and herbs that you can consider including in your healthy food list:

Cayenne pepper and Tabasco sauce are known to increase metabolism and fat-burning ability.

Ginger, which speeds your metabolic rate and is effective in cases of nausea and vomiting.

Mustard, a stimulant that is known to be helpful in cases of respiratory complaints.

Cinnamon which can be used in cases of diarrhea and stomach upset and will also boost your metabolism.

Allspice, a stimulant that helps to relieve indigestion and gas.

Peppermint is used to treat gastric and digestive disorders and helps with insomnia.

Horseradish, related to the mustard family, acts as a digestive stimulant.

Garlic, known to decrease blood pressure and cholesterol levels. Helpful with digestion and prevents flatulence.

Turmeric, an antioxidant that helps control free radicals and therefore protects against cancer.

Cumin, aids the digestion and helps flush toxins out of the body

Fennel, also good for digestion.

Oregano, a wonderful spice that has been used to relieve respiratory problems and relieves digestive upset and yeast infections.

Chili Powder, a blend of spices including chili peppers, plus cumin, oregano, paprika, salt, and garlic powder. The health benefits of chili powder are derived mostly from the capsaicin in the red pepper which is used in skin creams to reduce pain, including that of osteoarthritis. It also has antioxidant and blood- thinning qualities.

Curry powder, a blend of spices including turmeric, cardamom, coriander, cumin, fenugreek, cinnamon, and cayenne pepper. The blend of spices helps the body detoxify, helps with nausea, stimulate circulation, helps digestion and allergies.

Paprika made by grinding dried mild to slightly hot red peppers, acts as an antioxidant and may help reduce blood-platelet stickiness.

- Limit your dairy intake or eliminate it all together. Processed dairy foods are linked to allergies as well as many other symptoms. If you are concerned about your calcuim intake reference the list below (healthydiaries.com):

Sesame Seeds -A quarter cup of sesame seeds has 351 mg calcium. Spinach -A cup of boiled spinach has 245 mg. Collard Greens- A cup of boiled collard greens has 266 mg. Blackstrap Molasses- One tablespoon has about 137 mg. Kelp- One cup of raw kelp has 136 mg. Tahini- Two tablespoons of raw tahini (sesame seed butter) have 126 mg. Broccoli- Two cups of boiled broccoli have 124 mg. Swiss Chard- One cup of boiled chard has 102 mg. Kale- One cup of boiled kale has 94 mg. Brazil Nuts- Two ounces of Brazil nuts (12 nuts) have 90 mg. Celery- Two cups of raw celery have 81 mg. Almonds- One ounce of almonds (23 nuts) has 75 mg. Papaya- One medium papaya has 73 mg. Flax Seeds- Two tablespoons of flax seeds have 52 mg. Oranges-One medium orange has 52 mg.

- Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Olive oil is always a good choice.

- Choose water, natural fruit and vegetable juices instead of sodas and empty calorie drinks. Avoid drinks with artificial sweeteners. 

- Avoid buying snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.

- Buy the healthy foods that are available in your area and that are affordable. Your budget is important and there is no need to add stress to your life by buying foods you can‘t really afford. There are plenty of nutritious foods available to fit every budget.

- Consider trying vegetarian recipes. Sometimes you just don't know how good vegetables can taste until you come across that perfect recipe. 

- Buy foods that you and your family will enjoy, that taste good and that you can use in many recipes. There are dozens of ways to cook the same foods to make them attractive and different. Do you know how many recipes there are just for chicken alone?

My personal healthy food list is relatively short. I have a tendency to eat a lot of the same foods which is not always the best thing to do, but it is important to add as much variety as possible. Some of my limitations are due to food allergies which are necessary to observe. 

I try to buy most of my fruits and vegetables organic or locally grown. The closer they are grown to your home the less anti-fungal agents they use on the product and then of course the less toxins you consume. I have a tendency to eat a lot of chicken so I always buy organic free range chicken. Actually all of the meats I buy are organic. I also do the same with the eggs and butter.

HOW TO EAT CORRECTLY

Eat only at the table. Don’t eat on the couch or at the kitchen counter.

Don’t work while eating. Separate all of your activities from your meals, so you can concentrate on what and how much you’re eating.

Eat slowly and chew each bite completely to decrease your appetite.

Don’t eat anything for the last three or four hours of your day. Once you’ve had dinner, be done for the night.

Read labels carefully. Some low fat items are very high in calories.

Serve yourself normal portions of food. Three ounces of meat or a half cup of rice are plenty in one meal.

Eat three small meals and two snacks daily instead of two or three huge meals.

Don’t starve yourself! Skipping meals only tricks your body into thinking its survival is threatened, and it will hold onto its fat stores for dear life.

Don’t nibble on things throughout the day. Some tidbits contain hundreds of calories.

Use a smaller plate than usual for dinner. You’ll feel like you ate more than you actually did.

Normaly people’s needs of caffeine and sugar increase during the afternoon. Have some fruit, yogurt or crackers on hand to combat this.