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On food and cooking the science and lore of the kitchen ( PDFDrive ) 867

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centurytothediscoveryofthevitamins
whosedeficienciescausethem.Today,even
thoughmostpeopleinAsiaeatrefinedrice,
andpolentaandgritsarestillnotcookedin
alkalinewater,morebalanceddietshave
madethesedeficiencydiseasesfarless
common.
ValuablePhytochemicals
FromSeeds

Towardtheendofthe20thcentury,wecame
torealizethatseedshavemoretoofferus
thanthebasicmachineryoflife.
Epidemiologicalstudieshavefoundageneral
associationbetweentheconsumptionofwhole
grains,legumes,andnutsandareducedrisk
ofvariouscancers,heartdisease,anddiabetes.
Whatdothesefoodsprovidethatrefined
grainsdonot?Hundredsoreventhousandsof
chemicalsthatareconcentratedintheouter
protectiveandactivelayersoftheseeds,and


thatarenotfoundininnerstoragetissues,
whicharemainlydepotsofstarchandprotein.
Amongthechemicalsthathavebeen
identifiedandseemlikelytobehelpfulare
avarietyofvitamins,including
antioxidantvitaminEanditschemical
relativesthetocotrienols
solublefiber:solublebutundigestible


carbohydratesthatslowdigestion,
moderatebloodinsulinandbloodsugar
levels,andreducecholesterollevels,and
provideenergyforbeneficialintestinal
bacteria,whichaltertheirchemical
environment,suppressthegrowthof
harmfulbacteria,andinfluencethe
healthofintestinalcells
insolublefiber,whichspeedspassageof
foodthroughthedigestivesystemand
reducesourabsorptionofcarcinogens
andotherundesirablemolecules
avarietyofphenolicandotherdefensive
compounds,someofwhichareeffective



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