什么是全食?

经过朱莉娅·马拉科夫(Julia Malacoff)
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什么是全食?

多亏了诸如此类的挑战全部30,普及Paleo dietand the concept of “eating clean,” whole foods have become more buzzed-about than ever. While nutrition experts may not all agree about which eating style is best, there is one thing they’re definitely on the same page about: Whole foods are good for you.

“全食意味着更多的营养,更多纤维和更多的活力和新鲜,”Liz Wyosnic说k, RD, and owner of平衡. “Research consistently shows the more fresh foods and您饮食中包含的颜色- 尤其是蔬菜和水果 - 您的整体健康状况越好。”

因为这,processed foodstend to get a bad rap. “The更多您处理食物,距离自然形式越远,它将包含的营养越少。”凯利·克里克利(Kelly Krikhely),路。“许多营养和植物化学物质处理食物时被删除。”

只有一个问题:“'全食'一词可能会令人困惑,因为它可以通过多种方式来解释,”艾琳·布朗,路。For example, nuts are a whole food, but are nut butters? Dates are a whole food, but aredate-based protein bars? And what about recipes that are made up of whole foods, but contain lots of different ones?

未来,营养专家解释了如何确定食物是否“整体”,以及如何在饮食中获得更多食物:

如何确定某物是否是全食

水果,蔬菜,坚果,种子,,,,legumes, meat,andwhole grainsare easily identifiable as whole foods since they’re not altered from their natural form. However, it can be confusing when you try to think about other types of foods available.

专家们建议也建议使用“最小加工”食品,而不是仅专注于“整体”和“未加工”食品。布朗指出:“从技术上讲,对食物做的任何事情都是'过程',甚至洗涤它。”“许多'过程'都在不改变食物的营养概况的情况下完成。”例如,仅包含坚果甚至一点点盐的坚果黄油是最小加工的。但是那种经典的jif花生酱不是,因为它已经被处理了added sugar,,,,fat and stabilizers.

Wyosnick说:“您不需要侮辱所有加工食品,以包括更多的全食。”“如果成分列表读起来更像是食谱,您可以轻松识别所有列出的食品以及用于制造最终产品的过程,它仍然是整个食物,刚刚加工或汇编以供享用。”一个例子就是发芽的谷物面包or未享受的希腊酸奶. “On the other hand, if the ingredients list reads more like a lab procedure, with ingredients you don’t recognize or can’t pronounce, it’s highly processed and best to forgo that item.”

如果您仍然不确定,请问这三个简单的问题,以确定食物是否为“整体”。

1. Can you imagine it growing in the earth, or did it have a mother?“答案应该很容易,是的,”怀伊斯尼克说。“很容易想象苹果和坚果在生长,但很难想象蛋白质棒的生长。”

2.它有多少成分?Usually, a whole food will have one ingredient: brown rice, kale, sweet potatoes, etc. If it has more than one ingredient, ask the following question:

3.自从被选中和/或被屠杀以来做了什么,您可以在厨房中重新创建该过程吗?“如果是的话,那很可能是整个食物,”怀恩克尼克说。

如何吃更多的全食

虽然加工食品仍然可以是small part of a healthy well-balanced diet,最好是减肥和整体健康,以优先考狗万体育买球万博彩票下载安卓虑全食。这是开始的方法:

Try replacing just one food at each meal with a whole food.“For example, instead of choosing a packaged side dish (Think: Rice-a-Roni), try cooking some brown rice or barley instead,” suggests Brown.

限制装袋,盒装或以其他方式包装的物品。克里克利指出:“您吃的食物越少,您会吃的食物就越少。”当然,还有一些例外,就像全谷物,酸奶,坚果和坚果黄油一样,但是您可以更加重视非包装食品,越好。

煮更多。“Makinghomemade mealsis the best way to have control over the level of whole foods in your diet,” says Wyosnick. “Regimens like the Whole30 get people back into the kitchen, and that’s on purpose. Aim for balance in your meals with alean protein,,,,complex carb还有很多五颜六色的蔬菜。”

关于作者

朱莉娅·马拉科夫(Julia Malacoff)

朱莉娅(@jmalacoff)是一位经验丰富的作家和编辑,专注于健身,营养和健康。她还是经过认证的私人教练和精确营养1级教练。她每天都在阿姆斯特丹骑自行车,并在世界各地旅行,以寻找艰难的汗水和最好的素食美食。

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