Читать книгу Anti-Inflammatory Diet For Dummies - Artemis Morris - Страница 37

The best way to avoid the inflammatory responses some foods can create is to know your limits and know what you can and can’t eat. As you discover throughout this book, many serious health issues — diabetes, heart problems, cancer — can be somewhat managed through food.

The key is knowing which foods are good, which are bad, and which are okay in moderation. Here are some tips to help you live with your sensitivities:

 Pay attention. Know which foods cause you discomfort and how you’ll react to them. Does your stomach make strange noises after you’ve had a glass of milk? Does red wine make you feel congested? If so, you likely have an intolerance or sensitivity to these items and, depending on the severity of the discomfort, you’ll want to either eliminate them from your diet or limit the amount you consume. Read labels carefully to avoid accidental ingestion of the problem food.

 Know your limits and vary your diet. Sometimes the amount of a particular food creates more problems more than the food itself. Research shows that eating the same thing three or more times in a week can cause stomach distress, so mix up your diet. Really liking salad is okay, but limit it to once or twice a week — or eat different kinds of salads — to avoid issues.

 Find an alternative. You can almost always find healthy substitutions for the foods on your do-not-eat list; you just have to be open to trying them. Does milk make you bloated or give you intestinal problems? Try almond milk. Have a hankering for some cheese but can’t handle what it does to you? Try some goat cheese, which you may tolerate better than cheese made from cow’s milk.

 Change your preparation styles. What if the problem isn’t the food but the way you prepare it? Sure, those fries are great when they come right out of the fryer, but what if you used sweet potatoes instead of white potatoes and then baked them instead of fried them? You’d consume more nutrients without adding trans fats from the oil.