7/30/2019 Just Because You're An American Doesn't Mean You Have To Eat Like One!
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Bdhptor :Wdy Wo Koom ]i Oht Giim Eiim
H Jrloe Kutrltlikha Prlfor
Wo mikt oht alco prodlstirlb poipao mlm, hkm, hs h rosuat, iur jimlos mikt
eukbtlik ir aiic alco tdolrs mlm oltdor! ]do strossos ie iur fimork ovorymhy
oxlstokbo hro rhmlbhaay mleeorokt erif hky itdor tlfo lk dlstiry. ]do vhst hrrhy
ie wdht wo biksufo lk tdo eirf ie eiim hkm mrlkc, wltd haa tdo pribosslkg,
prosorvhtlvos, hmmltlvos hkm bdoflbhas, ls sthggorlkg. Jut wdht dhskt
bdhkgom ls tdht, lk irmor ti oxlst hkm fhlkthlk h sthto ie difoisthsls, tdo
dufhk jimy roqulros eiim ti privlmo eukmhfoktha kutrlokts, hs woaa hs whtor
ti privlmo dymrhtlik. Erif eiim wo ijthlk fhbri-kutrlokts hkm flbri-
kutrlokts. Pritolk, bhrjidymrhtos hkm ehts hro bhtogirlzom hs fhbri-kutrlokts
jobhuso wo roqulro tdof lk ahrgo hfiukts. Ulthflks hkm flkorhas hro
bhtogirlzom hs flbri-kutrlokts jobhuso wo roqulro tdof lk subd flkuto
hfiukts. ]doso kutrlokts hro koomom eir tdo dufhk jimy ti survlvo3 wdotdor
ir kit iur systof tdrlvosls up ti us hkm bhk moelkltoay jo motorflkom jy tdo
eiim bdilbos tdht ohbd ie us fhcos.
]DO FHBZI-K_]ZLOK]R
PZI]OLK
]do irlglk ie tdo wirm ls tdo Grooc pritis, wdlbd fohks ie prlfo
lfpirthkbo. Dlgd ik tdo alst ie tdo kuforius eukbtliks pritolk suppirts
wltdlk iur systof ls okorgy primubtlik, hktljimy primubtlik (iur lffuko
systof) hkm tdo griwtd hkm rophlr ie iur jimlos. Lt ls ossoktlha eir tdo
primubtlik ie dirfikos hkm okzyfos, hs woaa hs tdo jhahkblkg ie eaulms,
oaobtriaytos hkm tdo hblm/hachalko aovoas lk iur jimlos. Wdlao tdo fist
bifpaoto eirfs ie pritolk hro erif hklfha siurbos, jobhuso tdoy bikthlk haa
tdo ossoktlha hflki hblms (tdoso hro tdo julamlkg jaibcs ie pritolk), lt ls hasi
pissljao ti elkm pritolk lk pahkt-jhsom eiims, hajolt lk aoss bifpaoto eirfs.
]dus, tdo pritolk siurbos wdlbd hro hvhlahjao lk iur mlot ehaa lkti twi gokorha
bhtogirlos>
Hklfha Riurbos ie Pritolk
Fohts
Piuatry
Elsd
Ghfo
Oggs
Mhlry Primubts
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Pahkt Riurbos ie Pritolk
Aogufos (l.o. johks, pohs, pohkuts)
Riy Primubts (l.o. tieu, ir hky itdor siyjohk eiim primubt)
Aoktlas
Kuts
Rooms
Grhlks
Hs provliusay kitom, pahkt siurbos ikay privlmo phrtlhaay bifpaoto ir
lkbifpaoto pritolks. ]doroeiro, tdoy koom ti jo bifjlkom lk irmor ti privlmo
pritolk lk lts bifpaoto eirf. Ikbo tdoy lkbaumo haa tdo ossoktlha hflki hblms,
bifjlkom vogothjao pritolks bhk suppay iur jimlos wltd wdht ls kobosshry ti
htthlk hkm/ir fhlkthlk iptlfha dohatd.
Wdlao tdo bikbopt ie eiim bifjlklkg lk irmor ti eirf h bifpaoto pritolk ls
vhalm, lt mios kit kobosshrlay koom ti ibbur ht tdo shfo foha. Hs aikg hs tdo
kobosshry eiim ls ohtok wltdlk h mhy, ir h twokty-eiur diur tlfo porlim, tdo
jimy thcos wdht lt kooms ti privlmo ltsoae wltd tdo pripor pritolk
roqulrofokts. ]do giha ls slfpay bifpaoto jhahkbo tdriugdiut tdo biurso ie
tdo mhy.]diugd ltsprlfhryeukbtliks hro bikstrubtlik, fhlktokhkbo hkm rophlr ie tdo
jimy, pritolk bhk hasi sorvo hs h siurbo ie okorgy. Diwovor, lt ls ehr erif tdo
jimys proeorrom siurbo hs lt mios kit jurk baohk, hs mi bhrjidymrhtos hkm
ehts. Riukm alco h fhbdlko ik euoa9 Woaa, tdht ls vory fubd diw tdo jimy
eukbtliks. Lt ls hfhzlkg diw sifoiko wdi wiuam kovor bikslmor puttlkg
hkytdlkg itdor tdhk tdo pripor grhmo ie ghs lk tdolr bhr wiuam put puro nukc
lkti tdolr jimy! Nust sifo eiim eir tdiugdt...
BHZJID\MZH]OR
Altorhaay jricok miwk ti fohk bhrjik hkm whtor, bhrjidymrhtos hro tdo
fist wlmoay ohtok eiim griup lk tdo wiram. Ckiwk heeobtlikhtoay (ir
mlsphrhglkgay!) hs nust bhrjs, tdoy fhy jo jricok miwk lkti suj-bhtogirlos
subd hs sthrbdos, sughrs, erults, vogothjaos ir jrohms. ]i fhco fhttors ovok
firo bikeuslkg tdoro hro tdo eurtdor fimleylkg mlvlsliks ie bifpaox
bhrjidymrhtos hkm slfpaobhrjidymrhtos. Kit si slfpao! ]do trutd ls tdls> haa
ie tdo hjivo ehaa lkti tdo bhrjidymrhto bhtogiry. Wdht bikeusos tdo lssuo ls
tdht, wdlao bhrjidymrhtos hro hjsiautoay kobosshry eir giim kutrltlik, ohtlkg
tdo wrikg clkm ie bhrjidymrhtos bhk hbtuhaay jo doam rospiksljao eir
ehlalkg dohatd. ]dus, jolkg omubhtom hjiut tdo mleeorokbos lk bhrjs ls tdo jost
moeokso hghlkst ohtlkg tii fubd ie tdo kit si groht typo hkm tdo jost
ieeokslvo thbc ti thco eir iptlfuf dohatd.
Ijthlkom erif pahkt siurbo eiims, bhrjs hro tdo jimys proeorrom siurbo ie
euoa hs lt ls tdo fist ohslay bikvortom lkti H]P (tdls ls tdo jimys boaauahr
okorgy). Lk irmor ti suppirt jimlay eukbtliks, haa dufhk jolkgs roqulro tdls
okorgy. Lt ls tdo sughr lk bhrjidymrhtos tdht suppalos tdls, fohklkg tdht bhrjs
sorvo hs euoa eir yiur jimy. Zofofjor tdo hkhaigy hjiut dhvlkg tdo rlgdt
ghs eir yiur bhr9 Woaa, le yiu koomom okorgy hkm woro puaalkg up ti tdo
pufp, bhrjs wiuam jo wdht yiu wiuam hsc eir.
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Hatdiugd lt ls hbtuhaay biffikay ckiwk tdht bhrjidymrhtos hro tdo jimys
proeorrom siurbo ie okorgy, kit ovoryiko ckiws tdht tdo gaubiso wdlbd bhrjs
suppay ls tdo ikay siurbo ie okorgy eir tdo jrhlk. Lt wiuamkt surprlso fo ht
haa tdht le tdls whs tdo ikay ehbt sifo poipao tiic hwhy erif tdls jiic, tdo
quhalty ie tdolr bhrj siurbos flgdt lfprivo. Poipao tokm ti jo vory bhroeua
hjiut wdht tdoy eoom tdolr jrhlks.
Wdok lt bifos ti bhrjs, lt ls doapeua ti ckiw tdht hky lkgromlokt wdlbd okms
lk iso ls h eirf ie sughr. Eir oxhfpao,erubtisols tdo typo ie sughr eiukm
lk erults, ahbtisols tdo typo ie sughr eiukm lk flac hkm subrisols ossoktlhaay
thjao sughr. Ikbo lkgostom, tdoso (hs woaa hs itdor typos ie bhrjidymrhtos) hro
haa ovoktuhaay bikvortom lkti gaubiso, wdlbd ls tdok hjsirjom lkti tdo
jaiimstrohf.
Rlfpao bhrjidymrhtos, ir sughrs, gi lkti tdo jaiimstrohf vory qulbcay.
Bifpaoxbhrjidymrhtos, ir sthrbdos, hro mlgostom fubd firo saiway. ]dls ls
muo ti tdo lkdorokt sthrbdos hkm/ir eljors tdoy bikthlk, wdlbd roqulro
jrohclkg miwk murlkg tdo mlgostlvo priboss. ]dht ls wdy tdoy hro torfom
bifpaox. Erult, eir oxhfpao, ehaas lkti tdls bhtogiry. Ovok tdiugd erubtiso(tdo sughr wdlbd erult bikthlks) ls bikslmorom hslfpaosughr, tdo eljor prosokt
lk tdo boaa whaas ie tdo erult saiw miwk tdo hjsirptlik ie tdht sughr, fhclkg
erult h bifpaox bhrjidymrhto. Bikvorsoay, fist erult nulbo ahbcs tdo eljor
lkdorokt lk tdo wdiaoerult3 lt ls tdoroeiro bikslmorom hslfpaobhrjidymrhto.
]dls ls jobhuso tdo erubtiso, wltdiut eljor ti saiw lt miwk, bhk oktor tdo
jaiimstrohf qulbcay. Rlkbo tdo sughrs erif bifpaox bhrjidymrhtos hro
fothjialzom roahtlvoay saiway hs tdoy oktor tdo jaiimstrohf, tdo okorgy aovoas
privlmom ti tdo jimy hro firo biksthkt tdhk tdiso erif slfpao
bhrjidymrhtos, wdlbd oktor tdo jaiimstrohf si qulbcay, tdht okorgy aovoas
splco hkm ehaa. ]do rohsik eir tdls lseljor.
Eljor ls tdo phrt ie h pahkt-jhsom eiim (l.o. erults, vogothjaos, grhlks hkm
aogufos), wdlbd bhkkit jo mlgostom ir bikvortom ti okorgy. Mosplto tdls, lt ls
oxtrofoay hmvhkthgoius ti tdo dohatd ie tdo dufhk jimy lk tdo lfpirthkt
hroh ie oalflkhtlik. Eljor ls bhtogirlzom hs oltdorsiaujaoir lksiaujao. ]doso
torfs slfpay roeor ti wdotdor ir kit tdo eljor mlssiavos lk whtor3 siaujao eljor
phrtlhaay mlssiavos hkm lksiaujao eljor mios kit. Phrtlbuahr typos ie eljor hro
jokoelblha eir spoblelb dohatd bikborks. Rlkbo tdo dufhk jimy bhkkit hbtuhaay
mlgost eljor, wdht hro tdo jokoelts lt privlmos9 Woaa, tdoro hro twi> (8) lt
saiws miwk tdo hjsirptlik ie gaubiso hkm (:) lt hlms tdo jimy wltd baohkslkg
hkm oalflkhtlik.
Bhrjidymrhtos....hs yiu bhk soo, tdoy hro hkytdlkg jut slfpao.
EH]
Ls tdoro h mlrtlor wirm lk tdo nhrgik ie tdo Hforlbhk mlot9 \ot kitdlkg biuam
jo eurtdor erif tdo trutd. Eht sorvos iur jimlos lk tdo eiaaiwlkg whys> lt ls
iur rosorvo siurbo ie okorgy, sobikm ikay ti bhrjidymrhtos3 lt ls hk ossoktlha
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bifpikokt eir tdo jimy ti bikvort pritolk hkm bhrjidymrhtos lkti okorgy3 lt
ls kobosshry eir tdo hjsirptlik ie tdo eht-siaujao vlthflks (H, M, O hkm C)3 lt
ls lfpirthkt eir boaauahr dohatd hkm strubturo3 hkm, tdo ossoktlha ehtty hblms hro
ie prlfhry lfpirthkbo eir pripor jrhlk eukbtlik. Dohatdy eht siurbos, subd hs
biam prossom ilas (l.o. ialvo, pohkut hkm bhkiah) hro kit ikay jokoelblha ti
ikos dohatd, jut hro h kobosslty eir fhlkthlklkg giim dohatd tdriugdiut h
aleotlfo. ]dok wdy ls eht vlalelom tdo why lt ls9 Iko bhk ikay surflso tdht
poipao hssiblhto tdo eht lk eiim wltd tdo eht ik tdolr jimy. Diwovor,
hbbirmlkg ti h :007 Dhrvhrm stumy ik eht hkm bdiaostoria, ...wdlao
Hforlbhks dhvo grhmuhaay mobrohsom tdo pripirtlik ie bhairlos tdoy got erif
eht ivor tdo ahst mobhmo, rhtos ie ijoslty dhvo lkbrohsom stoopay.8
Ri doro ls tdo sclkky ik eht> Elrst, eht miosbikthlk firo bhairlos por grhf
tdhk oltdor pritolk ir bhrjidymrhtos (< bhairlos por grhf hs ippisom ti ?
bhairlos por grhf), jut lt bhk hasi sorvo ti yloam :.:? tlfos firo okorgy hs
tdoy mi3 hkm sobikm, tdoro hro giim ehts hkm jhm ehts...hkm tdht ls coy. ]do
mleeoroktlhtlik ls brublha jobhuso kit ikay mi tdo jhmehts dhrf us, tdogiim
ehts rohaay hro kobosshry eir us ti fhlkthlk iptlfuf dohatd. ]dus lt ls
ossoktlha eir us ti ckiw tdo mleeorokbo.
]do Giim Ehts
_kshturhtom Ehts> Wltdlk tdls bhtogiry wo elkm jitd fikiukshturhtom hkm
piayukshturhtom ehts. ]doso pahkt siurbo ilas hro usuhaay alqulm ht riif
tofporhturo3 diwovor, fikiukshturhtom ilas (l.o. ialvo, bhkiah, sukeaiwor)
sialmley lk tdo roerlgorhtir, hkm piayukshturhtom ilas (l.o. siyjohk, birk,
sheeaiwor) rofhlk alqulm. Hkitdor mleeorokbo jotwook tdo twi ls tdht
piayukshturhtom ilas hro firo uksthjao hkm hro tdoroeiro firo priko ti
rhkblmlty. (H rhkblm eht ls h jhm eht, jut firo ik tdht ahtor. Hs aikg hspiayukshturhtom ehts rofhlk erosd, tdoy hro vory dohatdy eir yiu.) Lk hmmltlik
ti tdo ila siurbos, doro hro sifo eiim siurbo oxhfpaos ie tdoso dohatdy ehts>
Fikiukshturhtom
hvibhmis
pohkut juttor
fhbhmhflh kuts
dhzoa kuts
pobhks
hafikms
Piayukshturhtom
plko kuts
whakuts
sukeaiwor sooms
ehtty elsd, l.o. shafik, fhbcoroa, dorrlkg hkm triut
http://www.hsph.harvard.edu/nutritionsource/healthy_weight.html#cdchttp://www.hsph.harvard.edu/nutritionsource/healthy_weight.html#cdc7/30/2019 Just Because You're An American Doesn't Mean You Have To Eat Like One!
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Ossoktlha Ehtty Hblms> Hasi wlmoay ckiwk hs tdo ifogh-2s hkm tdo
ifogh-5s, tdoso piayukshturhtom ehts hro kutrlokts wdlbd bhkkit jo fhmo jy
iur jimy, tdoroeiro lt ls ossoktlhaeir us ti lkbaumo tdof lk iur mlot.
]do ifogh-2s - H ait ie aottors eahsd ht us erif phbchgos tdoso mhys wdok lt
bifos ti ifogh-2 ehtty hblms> HAH, OPH, MDH. Mi wo rohaay koom ti ckiw
wdht tdoy haa fohk9 Woaa, slkbo tdls ls hk ossoktlhakutrlokt lts lfpirthkt ti
ckiw tdht yiuro gottlkg hmoquhto hfiukts ie lt lk yiur mlot. HAH ls tdo
ifogh-2 hvhlahjao lk vogothjao siurbos subd hs bhkiah ila, grook vogothjaos,
eahx soom hkm whakuts. OPH hkm MDH hro eiukm lk ehtty, mhrc foht elsdos
subd hs shafik, hkbdivlos hkm shrmlkos. Wdlao haa ie tdo ifogh-2s hro
jokoelblha, lt ls kit ckiwk le tdoy hro haa oquhaay jokoelblha. ]do jimy bhk
bikvort HAH ti OPH hkm MDH, jut ikay phrtlhaay, si tdls bhk prosokt h
prijaof eir tdiso wdi mi kit oht elsd. Dokbo, tdo burrokt brhzo eir elsd ila lk
haa tdlkgs.
]do ifogh-5s- ]dls typo ie eht ls eiukm lk biffikay usom ilas subd hs birk
hkm siyjohk. Lt sorvos ti aiwor AMA (jhm) bdiaostoria, ls pri-lkeahffhtiry
(hasi kobosshry eir dohatd) hkm sorvos hs pritobtlik hghlkst dohrt mlsohso. Muoti wlmo ushgo ie jitd birk hkm siyjohk primubts, ifogh-5 ls qulto hjukmhkt
lk tdo Hforlbhk mlot, wdlbd, tdiugd lt ls h dohatdy eht, flgdt jo h prijaof.
]do lssuo doro ls iko ie jhahkbo. Ik h vory jhslb aovoa, tdo ifogh-2s hro
hktl-lkeahffhtiry hkm tdo ifogh 5s hro pri-lkeahffhtiry3 hkm jitd ie tdof
hro ossoktlha lk tdo pripor jhahkbo eir tdo jimy ti eukbtlik ht lts jost.
Diwovor, wltd tdo ivor hjukmhkbo ie birk hkm siyjohk ilas lk tdo Hforlbhk
mlot, wo hro lkukmhtom wltd ifogh-5s. \iu git lt...pri-lkeahffhtiry. Hkm
wdht mi wo, hs Hforlbhks, mi9 Woaa, sifo ie us thco aits ie elsd ila
suppaofokts, wdlbd ls iko why ie jhahkblkg tdlkgs iut. ]do itdor hatorkhtlvo
wo dhvo ls ti turk, ir, rhtdor, roturk, ti h mlot ie firo trhmltlikhaay wdiao,
khturha hkm aoss pribossom eiims. Ifogh-5s hro h giim eht...jut sdiuam kitjo biksufom iut ie pripirtlik.
Rhturhtom Ehts> ]i joglk wltd, tdo moelkltlik ie h shturhtom eht ls iko tdht
rofhlks sialm ht riif tofporhturo. Ijthlkom erif h vhrloty ie hklfha hkm
pahkt siurbos, shturhtom ehts bhk jo eiukm lk foht, oggs, bdooso, juttor,
bibikut ila hkm phaf corkoa ila. Hs hk Hforlbhk yiu fhy jo surprlsom ti elkm
shturhtom ehts doro lk tdogiim eht bhtogiry, fhalgkom hs tdoy dhvo jook eir
tdo phst dhae-boktury ir si lk iur sibloty. Wdy wiuam h eht tdht ibburs
khturhaay lk si fhky eiim siurbos jobifo sifotdlkg wdlbd tdo Hforlbhk
pujalb wiuam try ti sduk erif tdolr mlot9
Le wo aiic jhbc ti tdo ohray phrt ie tdo twoktlotd boktury, clms ik tdo ehrf
woro bdurklkg juttor hkm mrlkclkg erosd, wdiao flac. Paokty ie shturhtom eht
lk tdolrmlot. Ri wdht summokay turkom tdo tlmo9 Lk tdo ahto 8
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tdht tdoro woro siblotlos tdriugdiut tdo wiram wdlbd biksufom mlots dlgd lk
shturhtom eht, jut mlmkt dhvo dlgd rhtos ie birikhry dohrt mlsohso. ]dls ls kit
ti mlsputo tdo fyrlhm ie roputhjao stumlos wdlbd suppirt tdht ukshturhtom ehts
hro dohatdlor ir tdht shturhtom ehts sdiuam jo ohtok lk hkytdlkg itdor tdhk
sfhaa ti fimorhto pirtliks, mopokmlkg ik yiur wolgdt ir sthto ie dohatd. Haa
Lf shylkg ls tdht tdoy hro kit h mofik. Rhturhtom ehts hro khturha ehts, ikos
wdlbd iur jimlos robigklzo hkm ckiw diw ti dohatdeuaay hsslflahto hkm
mlgost. Kit ti foktlik okniy.
]do Jhm Ehts
Zhkblm Ehts> Ovok giim ehts, ikbo tdoy turk rhkblm, jobifo jhmehts. Hkm
tdht ls lfpirthkt ti ckiw jobhuso giim ehts, jy tdolr vory khturo, dhvo h
sdirt sdoae aleo. (Iko ie tdo rohsiks tdht trhks-ehts woro lkvoktom whs jobhuso
tdoy privlmom h sialm, sthjao eht tdht biuam priaikg tdo sdoae aleo ie pribossom
eiims.) Wdht dhppoks wdok hk ila turks rhkblm9 Lt movoaips sifotdlkg bhaaom
eroo rhmlbhas...wovo haa dohrm ie tdof. Eroo rhmlbhas hro fiaobuaos wdlbd hro
mhfhglkg ti iur systofs jy why ie dhstoklkg tdo hglkg priboss hkm eistorlkgmogokorhtlvo mlsohsos, subd hs bhkbor. Ovok oxtrh vlrglk ialvo ila ir dohrt
dohatdy kuts slttlkg ik tdo sdoae tii aikg bhk jo oxhfpaos ie giim ehts giko
jhm.
]rhks-Ehts> Hd, jut tdoso dlgday pribossom ehts hro tdo mofiks ie tdo
fimork wiram! ]doy koom ti jo ijaltorhtom, hkm hfhzlkgay, wo soof ti jo
fhclkg sifo prigross. Gokorhaay eiukm lk sialm eirf ilas subd hs stlbc
fhrghrlko, hs woaa hs bifforblhaay prophrom hkm pribossom eiims, tdo trhks-
ehts eiukm lk eiims hro kit khturha. ]do mhkgors ie tdls primubt hro si
oxtrofo tdht fhkuehbturors fust alst lts prosokbo ik eiim ahjoas. Wdok yiu
soo tdo wirms dymrigokhtom ir phrtlhaay-dymrigokhtom eht, yiu hro aiiclkght trhks-eht. Hvilm lt. Wdy9 ]do dufhk jimy ls si laa oqulppom ti dhkmao
trhks-eht tdht lt dhs jook jahfom eir h ghfut ie heealbtliks, erif dohrt mlsohso
ti strico ti mlhjotos. Lt rhlsos jhm bdiaostoria hkm aiwors giim bdiaostoria.
]doro hro jhks ik trhks-ehts, ti vhrylkg mogroos, lk biuktrlos haa ivor tdo
wiram, lkbaumlkg tdo _kltom Rthtos.
Wdlao lt ls ukeirtukhto tdht tdo jhm ehts dhvo aikg jook provhaokt lk tdo
Hforlbhk mlot, hwhrokoss ie tdo giim ehts, wltd haa tdolr dohatd jokoelts, dhvo
kiw jobifo fhlkstrohf. Dohatdy ilas hkm primubts bikthlklkg tdof hro
wlmoay hvhlahjao lk ovory fhrcot, h baohr rosuat ie biksufor mofhkm. ]rhks-
ehts, sooflkgay alco fhglb, dhvo giko piie! erif iur suporfhrcot sdoavos.
]dus, tdoro ls rohaay ki oxbuso ti oxpiso iursoavos ti tdo mhfhglkg hgokts ie
tdiso ehts wdlbd bhk, hkm mi, bhuso dhrf. Lk Hforlbh, wo fhco iur
proeorokbos ckiwk wltd iur pibcotjiics.
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]DO FLBZI-K_]ZLOK]R
Ulthflks hkm flkorhas hro kutrlokts tdht tdo jimy roqulros eir kirfha griwtd.
Hatdiugd tdoy hro fohsurom lk flkuto hfiukts, tdoy hro ie fikufoktha
lfpirthkbo ti iur ivorhaa dohatd hkm woaa-jolkg. ]do fusbuahr, mlgostlvo,
dirfikha hkm korvius systofs haa roqulro vlthflks ti eukbtlik, wdlao
flkorhas sorvo hs bifpikokts ie jikos, tootd, siet tlssuo, fusbaos, jaiim hkm
korvo boaas. ]diugd tdo jimy bhk fhco sfhaa hfiukts ie sifo vlthflks hkmflkorhas, eir tdo fist phrt tdoy fust jo ijthlkom erif tdo eiims wo oht. (Ir,
tdls jolkg Hforlbh, erif tdo suppaofokts wo thco.) Muo ti tdo tlky hfiukts
roqulrom, tdoy hro roeorrom ti hs flbri-kutrlokts.
UL]HFLK KOBORRHZ\
EIZ>
WDIAO EIIM RI_ZBOR>
Ulthflk H*& Joth-Bhritoko (hprobursir ievlthflk Hwdlbd tdojimy ls hjaoti bikvort)
Oyos, sclk &tdo lffukosystof
Ulthflk H> hklfha siurbos, l.o.ogg yiacs, alvor hkm roguahr ehtmhlry. Aiw-eht mhlry primubtskoom ti jo eirtlom jobhusotdo vlthflk H ls rofivom wltdtdo eht.Joth-bhritoko> pahkt siurbos,l.o. swoot pithtios, bhrrits,sukiwor sooms.
Ulthflk J-8(tdlhflko)
]do korviussystof &foktha hbulty
Wdiao grhlks, wdoht gorf,jriwk rlbo, kuts, grook aoheyvogothjaos, sd hkm yigurt.
Ulthflk J-:(rljieahvlk)
Rclk, dhlr hkmoyos
Grook aohey vogothjaos,yigurt, oggs, bdlbcok hkm
irghk fohts.Ulthflk J-2(klhblk)
Blrbuahtlik &romubtlik iejaiimbdiaostoriaaovoas
Wdiao grhlks, jriwk rlbo,siyjohks, kuts, alvor hkm sd.
Ulthflk J-?(phktitdoklbhblm)
Griwtd, hmrokhagahkm eukbtlik,okorgy & tidoap tdo jimymoha wltd stross
Johks, jribbial, bhjjhgo,birk, pithtios, pohs hkmfoht. Kito> pribosslkg hkmbiiclkg tdoso eiims fhysujsthktlhaay mlflklsd jli-hvhlahjlalty.
Jlitlk (hasiroeorrom tihs UlthflkD, jlitlk lshbtuhaay h Jvlthflk)
]do korviussystof, sclkhkm fusbaos
Ihts, alvor, kuts, jriwk rlbo,johks, bdooso hkm ahfj.
http://www.nlm.nih.gov/medlineplus/ency/article/002409.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002409.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002411.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002411.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002401.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002401.htm7/30/2019 Just Because You're An American Doesn't Mean You Have To Eat Like One!
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UL]HFLK KOBORRHZ\EIZ>
WDIAO EIIM RI_ZBOR>
Ulthflk J-5 ]do korviussystof,roguahtlik iewhtor jhahkbohkm ehtfothjialsf lk
tdo jimy
Fohts, wdiao grhlks, jriwkrlbo, sooms, kuts, bhjjhgo hkmgrook aohey vogothjaos.
Ulthflk J-8: Korviussystof, jrhlkeukbtlik, jaiimeirfhtlik
Foht, oggs, eiwa, sd, alvorhkm mhlry primubts.
Ulthflk J- eialb hblm bhkjo mostriyom jy dlgdtofporhturos.
Ulthflk B(Hsbirjlb
Hblm) & tdoJli-eahvikilms(Ulthflk P)
]lssuo dohatdhkm wiukmdohalkg,jhbtorlhagdtlkg hbtlvlty,romubtlik iehaaorglbrohbtliks,hktlixlmhkt
Bltrus erults (vlthflk B lk tdopltd hkm jlihvikilms lk tdopuap), grook aohey vogothjaos,tifhtios, grook poppors hkmbhjjhgo.
Ulthflk M* Korvius
systof,lffukosystof, dohrteukbtlik hkmbhablufhjsirptlik
Elsd alvor ilas, ogg yiacs,
shrmlkos, tukh, eirtlom mhlryprimubts, sukiwor soomshkm, ie biurso, sukalgdt.
Ulthflk O* Dohrt dohatd,jaiim dohatd,hktlixlmhkt,tiplbhahppalbhtlikprovokts sbhr
tlssuo
Wdiao grhlks (4?% ie vlthflkO ls mostriyom ikbo tdo grhlkls flaaom!), sooms, jooe,vogothjao ilas, sd, oggs,hvibhmis.
Ulthflk C* Jaiim baittlkghkm alvoreukbtlik,lkbrohsos jikoflkorha mokslty
Chao, jribbial, phrsaoy, yigurt,flac, sheiwor ila, bim alvor ila.Kito> Ulthflk C sdiuam johvilmom jy hkyiko ikfomlblkha jaiim tdlkkors.
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UL]HFLKR
]doro hro 82 ossoktlha vlthflks hkm tdoy hro mlvlmom lkti twi jhslb
bhtogirlos> whtor-siaujao hkm eht-siaujao. ]do whtor-siaujao vlthflks lkbaumo
tdo vlthflk J bifpaox, vlthflk B, tdo jli-eahvikilms hkm joth-bhritoko.
]doy fust jo utlalzom jy tdo jimy rlgdt hwhy ir wlaa jo oalflkhtom, vlh urlko.
]do ikay oxboptlik ti tdls ls vlthflk J-8:, wdlbd bhk jo stirom lk tdo alvor.
Bikvorsoay, tdo eht-siaujao vlthflks, wdlbd hro vlthflks H, M, O hkm C, hro
kit oalflkhtom, jut hro stirom lk tdo ehtty tlssuos ie tdo jimy le tdoy hro kit
usom lffomlhtoay. Lk irmor eir tdo eht-siaujao vlthflks ti jo trhkspirtom hkm
hjsirjom, lt ls kobosshry ti dhvo sifo eirf ie eht lk tdo mlot. ]do eiaaiwlkg
thjao privlmos h jrloe ivorvlow ie ohbd vlthflk, wdy tdo jimy roqulros lt hkm
lk wdht wdiao eiim siurbos lt ls rohmlay hvhlahjao.
UL]HFLK KOBORRHZ\
EIZ>
WDIAO EIIM RI_ZBOR>
Ulthflk H*& Joth-Bhritoko (hprobursir ievlthflk Hwdlbd tdojimy ls hjaoti bikvort)
Oyos, sclk &tdo lffukosystof
Ulthflk H> hklfha siurbos, l.o.ogg yiacs, alvor hkm roguahr ehtmhlry. Aiw-eht mhlry primubtskoom ti jo eirtlom jobhusotdo vlthflk H ls rofivom wltdtdo eht.Joth-bhritoko> pahkt siurbos,l.o. swoot pithtios, bhrrits,sukiwor sooms.
Ulthflk J-8(tdlhflko)
]do korviussystof &foktha hbulty
Wdiao grhlks, wdoht gorf,jriwk rlbo, kuts, grook aoheyvogothjaos, sd hkm yigurt.
Ulthflk J-:(rljieahvlk)
Rclk, dhlr hkmoyos
Grook aohey vogothjaos,yigurt, oggs, bdlbcok hkmirghk fohts.
Ulthflk J-2(klhblk)
Blrbuahtlik &romubtlik iejaiimbdiaostoriaaovoas
Wdiao grhlks, jriwk rlbo,siyjohks, kuts, alvor hkm sd.
Ulthflk J-?(phktitdoklb
hblm)
Griwtd, hmrokhagahkm eukbtlik,
okorgy & tidoap tdo jimymoha wltd stross
Johks, jribbial, bhjjhgo,birk, pithtios, pohs hkm
foht. Kito> pribosslkg hkmbiiclkg tdoso eiims fhysujsthktlhaay mlflklsd jli-hvhlahjlalty.
Jlitlk (hasiroeorrom tihs UlthflkD, jlitlk lshbtuhaay h Jvlthflk)
]do korviussystof, sclkhkm fusbaos
Ihts, alvor, kuts, jriwk rlbo,johks, bdooso hkm ahfj.
http://www.nlm.nih.gov/medlineplus/ency/article/002409.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002409.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002411.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002411.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002401.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002401.htm7/30/2019 Just Because You're An American Doesn't Mean You Have To Eat Like One!
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UL]HFLK KOBORRHZ\EIZ>
WDIAO EIIM RI_ZBOR>
Ulthflk J-5 ]do korviussystof,roguahtlik iewhtor jhahkbohkm ehtfothjialsf lk
tdo jimy
Fohts, wdiao grhlks, jriwkrlbo, sooms, kuts, bhjjhgo hkmgrook aohey vogothjaos.
Ulthflk J-8: Korviussystof, jrhlkeukbtlik, jaiimeirfhtlik
Foht, oggs, eiwa, sd, alvorhkm mhlry primubts.
Ulthflk J- eialb hblm bhkjo mostriyom jy dlgdtofporhturos.
Ulthflk B(Hsbirjlb
Hblm) & tdoJli-eahvikilms(Ulthflk P)
]lssuo dohatdhkm wiukmdohalkg,jhbtorlhagdtlkg hbtlvlty,romubtlik iehaaorglbrohbtliks,hktlixlmhkt
Bltrus erults (vlthflk B lk tdopltd hkm jlihvikilms lk tdopuap), grook aohey vogothjaos,tifhtios, grook poppors hkmbhjjhgo.
Ulthflk M* Korvius
systof,lffukosystof, dohrteukbtlik hkmbhablufhjsirptlik
Elsd alvor ilas, ogg yiacs,
shrmlkos, tukh, eirtlom mhlryprimubts, sukiwor soomshkm, ie biurso, sukalgdt.
Ulthflk O* Dohrt dohatd,jaiim dohatd,hktlixlmhkt,tiplbhahppalbhtlikprovokts sbhr
tlssuo
Wdiao grhlks (4?% ie vlthflkO ls mostriyom ikbo tdo grhlkls flaaom!), sooms, jooe,vogothjao ilas, sd, oggs,hvibhmis.
Ulthflk C* Jaiim baittlkghkm alvoreukbtlik,lkbrohsos jikoflkorha mokslty
Chao, jribbial, phrsaoy, yigurt,flac, sheiwor ila, bim alvor ila.Kito> Ulthflk C sdiuam johvilmom jy hkyiko ikfomlblkha jaiim tdlkkors.
*Eht-siaujao vlthflks fust jo ohtok wltd eht lk irmor ti jo hjsirjom hkmutlalzom jy tdo jimy.
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Ovor dohr ie Ulthflk PXX9 Mlsbivorom lk tdo ahto 8
WDIAO EIIMRI_ZBOR>
Bhabluf,Fhgkosluf &Pdispdirus
Rcoaotha,korvius &fusbuahrsystofs
Bhabluf> grook aoheyvogothjaos, mhlry, wdiaogrhlks, oggs. Fhgkosluf>grook aohey vogothjaos,sooms, kuts, johks, wdiaogrhlks, soheiim.Pdispdirus> hklfha
pritolk, wdiao grhlks, kuts,sooms.
Rimluf &Pithssluf
Eaulm jhahkbo Rimluf> soheiim,sohwoom, piuatry, jooe,boaory, grook aoheyvogothjaos, aofiks.Pithssluf> grook aoheyvogothjaos, bltrus erults,jhkhkhs, pithtios, johks,aoktlas.
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FLKOZHA irGZI_P
KOBORRHZ\EIZ>
WDIAO EIIMRI_ZBOR>
Bippor & Lrik Dofigaijlk(rom jaiim boaa)primubtlik
Bippor> soheiim.Lrik> splkhbd, iystors.Jitd> grook aoheyvogothjaos, wdiao grhlks,johks, alvor.
^lkb(kooms ti jojhahkbom wltdbippor)
Okorgy, griwtd,dohalkg,lffukoeukbtlik, lksualkprimubtlik
Grook aohey vogothjaos,ihts, oggs, kuts, hklfhapritolk, pufpclk sooms.
Bdrifluf Jaiim sughrsthjlalzhtlik
Alvor, jooe, wdiao grhlks,joots, fusdriifs.
Limlko ]dyrilm gahkm Roh pahkts hkm hklfhas.
Fhkghkoso Rcoaotha systof& dirfiko
primubtlik
Grook aohey vogothjaos,wdiao grhlks, kuts, sooms,
joots, prukos.
Roaokluf ]lssuo oahstlblty& hktlixlmhkt
Roheiim, wdiao grhlks,irghk hkm fusbao fohts,mhlry primubts.
WDH] HZO PD\]IK_]ZLOK]R9
Bifpikokts ie eiims subd hs erults, vogothjaos hkm grhlkslk tdolr wdiao hkm
ukpribossom eirfs, pdytikutrlokts oxlst ti pritobt tdoso pahkts erif
okvlrikfoktha tdrohts subd hs jhbtorlh, lksobts hkm eukgl. Diw tdoso
pdytikutrlokts trhkseor ivor ti doap us ls hk hbtlvo hkm ehsblkhtlkg eloam ie
sbloktlelb rosohrbd. Iko tdlkg tdht ls ckiwk eir borthlk ls tdht fhky ie tdoso
lfpirthkt kutrlokts hro ietok mopaotom wdok pahkt siurbo eiims hro pribossom.
Eir oxhfpao, tdo rlkm, pltd hkm puap ie hk irhkgo bikthlk tdo jokoelblha
pdytikutrlokts, ospoblhaay bhritokilms, wdlbd bhk doap us dufhks wltd tdolr
hktl-bhkbor hkm lffuko-strokgtdoklkg priportlos. Diwovor, wdok shlm
irhkgo ls pribossom lkti nulbo, tdoso lfpirthkt oaofokts hro ki aikgor
prosokt. Wdok wo oht tdo wdiaoirhkgo, tdo pdytikutrlokts hro lkthbt hkm tdo
pltd hkm puap bhk wirc ti pritobt iurdohatd vory fubd tdo shfo why tdoy
pritobt tdo dohatd ie tdo pahkt.
Wo dohr h ait hjiut tdo hktlixlmhkt piwor ie pahkt sorufs hkm diw tdoy bhkelgdt eroo-rhmlbhas lk tdo jimy. Wo ehaa eir lt, jut mi wo rohaay ckiw wdht lt
fohks9 Ik h vory jhslb aovoa, eroo-rhmlbhas hro fiaobuaos wdlbd got lkti iur
systofs lk h wlmo vhrloty ie whys> dhrfeua eiims, mhfhglkg oaofokts lk tdo
okvlrikfokt hkm blghrotto sfico, nust ti khfo h eow. Eroo-rhmlbhas hro
rospiksljao eir mogokorhtlvo mhfhgo ti iur jimlos ht tdo boaauahr aovoa. ]dlkc
bhkbor hkm hglkg. Hktlixlmhkts, ik tdo itdor dhkm, hro wdht bifjht eroo-
rhmlbhas. ]dhts wdy vlthflks subd hs O hkm B got si fubd dypo3 tdoy hro
pitokt hktlixlmhkts. Hkm tdhts wdy hktlixlmhkt-rlbd pdytikutrlokts hro subd
juzzwirms ie tdo mhy, hs woaa> tdo dohatd-privlmlkg sujsthkbos wdlbd
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pdytikutrlokts privlmo ti pahkts soof ti jo hjao ti doap us, tii. Rifo poipao
tdlkc lt ls nust tdo moop purpao ie h jorry ir grhpo wdlbd lkmlbhtos tdo
prosokbo ie h pdytikutrlokt, diwovor lt bhk jo si fubd firo tdhk tdht. Lt bhk
jo tdo strikg sfoaa erif hk iklik ir ovok tdo doht erif h bdlal poppor. Ri wo
soo tdht lt ls kit nust tdo biair, jut hkybdhrhbtorlstlb ie tdo pahkt -- thsto ir
sfoaa ir toxturo -- wdlbd bhk prifito giim dohatd. Rifo oxhfpaos ie
pdytikutrlokts mu niur, wdlbd hro burroktay jolkg stumlom eir tdolr dohatd
jokoelts, hro mothlaom joaiw...jut rohaay, tdo alst ls okmaoss.
Zosvorhtria> ijthlkom erif tdo sclk ie rom grhpos (l.o. eiukm lk rom wlko) -
sorvos hs hk hktlixlmhkt, burjs tufir griwtd, aiwors bdiaostoria, dohrt
dohatd.
Bhpshlblkilms ir bhpshblk> ijthlkom erif bdlal poppors - sorvos hs hk
hktlixlmhkt, provokts jaiim erif baittlkg.
Aybipoko> h bhritokilm prosokt lk tifhtios hs woaa hs rom poppors, plkc
grhpoerult, guhvh hkm whtorfoaik - doaps ti aiwor tdo rlsc ie pristhto hkm
itdor bhkbors.
Eahvikias, Eahvikilms hkm Bhtobdlks> haa eiukm lk grook toh - sorvos hs hk
hktlixlmhkt, fhy romubo tdo rlsc ie bhkbor, fhy aiwor bdiaostoria.
Xuorbotlk> eiukm lk toh (jitd grook hkm jahbc), hppaos, rom iklik, sifo typos
ie dikoy, rom grhpos hkm jorrlos, nust ti khfo h eow siurbos - dhs hktl-
lkeahffhtiry priportlos, hs woaa hs kuforius itdor dohatd jokoelts burroktay
jolkg stumlom.
]do lkdorokt pdytikutrlokts hro, ie biurso, lk hmmltlik ti tdo hjukmhkbo ie
vlthflks, flkorhas hkm eljor wdlbd hro harohmy phrt ie tdoso wdiao eiims.Wdok bikslmorlkg tdo giim dohatd okniyom jy iur Phaoialtdlb promobossirs, lt
ls wirtd bikslmorlkg tdht tdoy, tii, hto h mlot bikslstlkg ie fhky ie tdoso
eiims, ikbo hghlk, lk tdolr khturha hkm ukpribossom eirfuahtliks. Ri le yiu
dhvokt bhugdt ik jy kiw, yiu sdiuam rohaay jo ohtlkg yiur erults hkm
vogothjaos. ]diugd lt ls borthlkay truo tdht gokotlbs hkm okvlrikfoktha ehbtirs
fhttor h groht moha3 kiurlsdlkg tdo jimy erif tdo lkslmo-iut wltdkhturha hkm
wdiao kutrlokt-rlbd eiims ls wdht doaps tiprivlmo us wltd tdo jost imms
hghlkst wdhtovor bdhaaokgos fimork mhy-ti-mhy aleo tdriws iur why. Ohbd ie
us dhs h jimy tdht sorvos hs tdo rhw fhtorlha. Lt ls wdht wo put lkti tdls jimy
tdht haaiws us ti alvo up ti iur dohatdlost pitoktlha3 tdls ls tdo bdilbo wo hro
prosoktom wltd ohbd hkm ovory mhy ie iur alvos. Ri wdht bhk wo fimork eiac
mi ti ijthlk tdoso iptlfuf kutrlokts9 Wo borthlkay mikt stop iut wltd iur
spohrs alco iur hkbostirs mlm3 wostop iut wltd iur whaaots...h ehbt wdlbd ls
vory slgklelbhkt jobhuso lt kit ikay heeobts wdht bdilbos wo fhco, lt hasi
grohtay heeobts diw tdiso bdilbos hro prosoktom ti us doro lk tdo _.R. ie H.
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lkei.dtfa
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