3 questions about the French rules of healthy eating

Professor, surgical oncologist and nutritionist Henri Joyeux wrote the book "French rules of healthy eating", the leitmotif of which - think how to cook. Layfhaker says exactly what he meant.

Henri Joyeux (Henri Joyeux)

French surgeon and oncologist, nutritionist and social activist.

1. How to eat "in French?"

Breakfast - the most important meal. It should be nourishing: it is a habit that needs to be learned. Think about the menu the night before, before going to bed.

At breakfast, drink a cup of hot chocolate with milk or 500 ml of green tea, tincture of thyme and rosemary with a teaspoon of sugar or honey. Eat two slices of whole-wheat bread loaf or two of buckwheat or quinoa. Add one seasonal fruit.

If dinner is scheduled no earlier than 13:30, between 9:30 and 11:00, you can eat a handful of dried fruit with almonds. Also eat fresh fruit.

Lunch should consist of:

• snacks - fresh vegetables, Legumes, eggs, low-fat cheese or vegetable soup;
• main dishes - cereals + cooked vegetables + fish or root vegetables + dairy products + green vegetables or lean meat (chicken, rabbit, turkey) + vegetables;
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• dessert - fresh fruit and cheese;
• Two slices of wholemeal bread.

Dinner - a light meal: one or two pieces of fruit, green salad, dressed with olive oil, a couple of slices of dried bread, a little almond.

Tips from Professor

• Cheese made from cow's milk is not recommended to use more than once a day.
• Do not get carried away with fruit curds and yogurt: they often contain too much sugar.
• Reduce your intake of sugar, content with what is found in fresh fruits and honey.
• Meat bake in the oven, sprinkling his broth or wine instead of butter.
• Stews, meat broth, cook dishes with sauces on the eve of use. In the refrigerator fat solidifies and is easy to remove.

2. Is it better to boil, bake or fry?

Undesirable ways of cooking

• On the grill - black on burnt crust contains carcinogenic benzpyrene. You can minimize the risk by using lean meats or processing a product on the grill briefly.
• In spit - to avoid the formation of harmful substances, it is necessary to keep the product at the maximum distance from the heat source.
• Fried - thus formed carcinogenic hydrocarbons and other substances. Most change the oil, which is used for cooking.
• Boiling water - vitamins and mineral salts go into the water. Exception - if you cook the broth or soup.
• The same applies to the quenching and cooking in a pressure cooker. If the temperature exceeds 100 ° C (as it rises in a pressure cooker to 105 ° C), vitamins are destroyed.

Ideal method of preparation - in the soft couple at a temperature of 95 ° C. It is suitable for all dishes. Products retain their natural taste and better absorbed.

True, this will have to give up a delicious crisp.

The same method is suitable for the cooking of rice and other cereals. Use a sieve.

3. What is the Mediterranean type of food?

A typical Mediterranean diet:

• vegetables - at every meal;
• one type of cereals (rice, bulgur, etc.), bread - every day;
• fresh fruit - at least 4 times a day;
• cheese, dairy products - 1-2 times a day;
• fish - 3 times a week;
• beans - 1-2 times a week;
• eggs - no more than 5 units per week.

This type of food is characterized by the fact that in a diet low in saturated fats, complex carbohydrates (fruits and vegetables), dominated by vegetable protein (Grasses and legumes grown in the Mediterranean), a lot of products that are grown or produced in the region (fish, olive oil, wine).

The Mediterranean diet is considered to be a good prevention of cardiovascular disease and various cancers. Anti-cancer components in broccoli, Brussels sprouts, strawberries, blackberries, apples, kiwi fruit, green tea, garlic powder.

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