Читать книгу PCOS Diet Book: How you can use the nutritional approach to deal with polycystic ovary syndrome - Theresa Cheung - Страница 56

fresh fruit and vegetables

wholemeal flour and pasta

brown rice

breakfast cereals without added salt, like shredded wheat, puffed rice

unsalted butter and low-salt spreads

nuts

dried fruits

pulses

oatmeal and oats

poultry

game

meat

eggs

Instead of salty preserved meats, choose the fresh alternative such as fresh salmon and lean beef.

Bread, hard cheese, cereals, oily fish (e.g. kippers, smoked mackerel and canned fish, especially in brine) are highly salted foods but they should not be avoided (unless on doctor’s orders) as they provide other important and protective nutrients.

Instead of salt, experiment with herbs and spices or other alternatives. Basil, chervil, chives, dill, fennel and garlic work well with salads. Thyme, tarragon and parsley can really enhance the flavour of meat, fish, vegetables and potatoes. Wine is a wonderful flavour-enhancer. When it is boiled the alcohol evaporates, leaving behind the aromatic essence of the wine. Mustard really brings out the flavour of cheese. Have fun experimenting with spices or alternatives to salt until you find those you like best.

You will gradually be able to adjust to a less salty diet and learn to appreciate the more subtle flavours that were once hidden by the overpowering taste of salt.