Читать книгу The Ultimate PCOS Handbook: Lose weight, boost fertility, clear skin and restore self-esteem - Theresa Cheung - Страница 61

Fresh vegetables, fresh fruits, wholegrain cereals and breads, legumes (peas and beans), fresh fish, nuts and seeds are all whole foods, so eat more of them. Choose brown pasta, wholegrain bread, wholegrain cereals, and eat lots of fresh fruit and veg. Try always to have fresh soups, smoothies and juices (not made from concentrates), and eat a side salad with every meal. Snack on fruit as well, and you’re well on the way to eating more wholefoods.

Avoid refined flours and bran as they have little nutritional value and act too fast, preventing you from absorbing nutrients. Healthy flours include wholemeal, quinoa, maize, rye, oat, barley, wheat germ and brown rice. Buckwheat and millet aren’t strictly speaking grains, but they make good alternatives.

Legumes, such as peas and beans (great in soups, stews, casseroles and dips like hummus), are another good source of fibre. Drink plenty of water to help whole foods pass through your system efficiently. And if you aren’t used to a whole-food high-fibre diet, you need to introduce it slowly to give your digestive system and your bowels time to adjust.