Читать книгу The Sirt Diet Cookbook - Jacqueline Whitehart, Jacqueline Whitehart - Страница 9

SIRT foods contain one (or more) of a very specific subset of bioactives. Bioactives are in turn part of a larger group of health-giving compounds called antioxidants. There are in fact seven substances that make up the SIRT food family, each of which activates the SIRTUIN genes. As with vitamins and minerals, a daily mix of different types gives the most benefit.

RESVERATROL

Perhaps the best known of the SIRT food family, resveratrol is a scientifically proven activator of the SIRT1 gene.

Found in: red wine, red grapes, chocolate

BERBERINE

Berberine is a trigger of the (normally) exercise-induced AMPK hormone. AMPK complements the SIRT family and activates the sirtuin genes.

Found in: turmeric

CATECHINS

Catechins are highly potent antioxidants that are strong triggers for the SIRT gene. Combining catechins with caffeine in green tea boosts the metabolic effects of both the catechins and the caffeine.

Found in: green tea

QUERCETIN

A versatile bioactive that can be found in most fruit and vegetables. The greatest concentration of quercetin is in red onions and parsley.

Found in: onions, apples, parsley, pomegranate

OMEGA-3 FATTY ACIDS

Try and eat oily fish at least once a week to get these essential fats, which the body can’t make itself.

Found in: salmon, trout, mackerel

KAEMPFEROL

The ‘leafy greens’ bioactive. But can also be found in tea, leeks and strawberries. Eat as much of it as you can.

Found in: kale, broccoli, spinach

HYDROXYTYROSOL

The only bioactive antioxidant that works throughout the whole body, including the central nervous system.

Found in: olives, olive oil

ISOFLAVONES

Bioactive found predominantly in soy and its derivatives. As well as antioxidant properties, isoflavones influence our reproductive hormones and can act as a preventative for menopausal symptoms.

Found in: soya beans and tofu

It is important to understand that all of these SIRT foods contain not just one but a range of activators, each having different effects. The science behind how all the activators work together is only just beginning to be understood. By eating a large variety of these foods and eating them consistently and often, we can optimise our sirtuin genes and get the best results.

WHY NOT JUST TAKE A SUPPLEMENT?

There are various studies taking place right now, testing some, but not all, of the SIRT bioactives. Studies with concentrated resveratrol are ongoing but have yet to show the desired health improvements. This indicates that there are many aspects of the interaction of these compounds with our bodies that are not yet fully understood. The best approach is to take a variety of SIRTs within as many different, natural foodstuffs as possible.

THE MEDITERRANEAN DIET

The Mediterranean diet has long been synonymous with longevity and health. Ever since it was discovered that people living in the Mediterranean region had low rates of chronic diseases such as cancer and heart disease, people have been trying to pinpoint the root of its success. Key foods in the Mediterranean diet such as olive oil, red wine and plenty of fruit and vegetables are also key foods in the SIRT diet. This is no coincidence. One of the reasons the Mediterranean diet is so successful is the prevalence of SIRT foods.

Why not take it one step further and look at other healthy national diets. One of the healthiest in the world is the Japanese diet. Here we think of oily fish, soy, seaweed and green tea. These are some of the most important SIRT foods.

Combine the Mediterranean and Japanese diets and we end up with perhaps the healthiest diet of all time: the SIRT Diet.

NATURAL, AFFORDABLE AND BALANCED

Looking at a cross-section of SIRT foods we find plenty of foods that are already part of a healthy diet. Fruits and vegetables figure highly with onions, green leafy vegetables and red grapes being some of the most SIRT-rich foods available. Fats are covered in the form of olive oil, the most versatile, natural and healthy oil there is. Some carbohydrates and proteins are also SIRT-rich; think tofu and beans, which both have a great balance of carbs and protein, and oily fish, which contains protein and omega-3 oils. It is likely, however, that you will need to supplement SIRT foods with some good carbs like basmati rice, whole-meal bread, pasta and oats. Chicken and some red meat are also needed to add more protein to the diet.

Don’t be afraid to add lean proteins and good carbs to make a balanced diet; just think natural and cook from scratch wherever possible. The simple and sensible recipes in this book will help you do just that.