Eat like a peasant, feel like a kin

Eat like a peasant, feel like a king
Start with a miso soup, a classically simple Japanese recipe. For an appetizer try a small plate of pasta. On to
the main course: grilled salmon with steamed Chinese cabbage on the side. End with a Greek salad, sprinkled with
olive oil, and New Zeland kiwi for dessert.
An eclectic menu to be sure. But it could contain some of the world’s healthiest dishes. Miso soup, according to
rennet Japanese research, may help prevent cancer, as may cabbage. Salmon, olive oil, and the garlic in your pesto
can all help fight heart disease. Even the kiwi is rich in fiber, potassium, and, vitamin C. In the last few years
nutritionists have been studying such international superfoods =dishes from around the world that may hold the key
to healthy eating. They are building on research that began in the ‘40s and ‘50s when researchers realized that a
country’s diet is intimately connected to the health of its people.
Since then, an explosion of medical studies has produced a flood of information on diverse human diets. But
the globe-trotting researchers have done more than discover the best features of every county’s cuisine. They have
also demonstrated broad nutritional principles that apply to people all over the world. And their clearest finding is a
sobering one.
In many countries they’ve found that the healthiest diet is simple and inexpensive, precisely the diet that
people abandon as they become rich. Japanese immigrating from high carbohydrate pacific to high-fat America have
a higher risk of heart disease the more westernized their diets becomes. The same pattern holds for developing
nations that emerge from poverty into prosperity. As a country’s food becomes richer, the scourges of poverty
(infectious disease and malnutrition) are replaced by the diseases of civilization (arteriosclerosis, certain cancers,
obesity).
The simple ideal diet –often called the “peasant diet”- is the traditional cuisine of relatively poor agrarian
countries such as Mexico and China. Its usually based on a grain (rice, wheat, corn), fruits and vegetables, small
amounts of meat, fish eggs or dairy products and a legume.
The advantages are obvious, low fat and high fiber with most calories coming in the grains and legumes. A lowfat,
high-fiber diet is a preventive diet for heart disease, certain cancers, hypertension, adult onset diabetes, obesity,
says Dr. Wayne Peters, director of the Lipid Consultation Service at MassachuseHs General Hospital.
Early Diet : Nuts and Plants
According to Peters, We evolved eating a low-fat diet, and that be what our genetic composition is really
designed to handle. Studies of one of the world's most primitive diets-and one of the healthiest ones-back him up.In
southern Africa's Kalahari Desert, some tribes still eat as early humans did, hunting and gathering.
"Hunting and gathering may not have been such a bad way of life," says Richard Lee, an anthropologist at the
University of Toronto who has studied the !Kung tribe since the 1960s. “The main element of the !Kung diet is the
mongongo, an abundant nut eaten in large quantities. They routinely collect and eat more than 105 edible plant
species. Meat is secondary."
Another student of the !Kung, Steward Truswell, a professor of human nutrition at Australia’s University of
Sydney, says their eating schedule is really continual “snacking” (the gathering) punctuated by occasional feasts after
a successful hunt. They are nutritionally healthy, the only shortfall being fairly low caloric intake.
Few people, though, would choose a !Kung diet—or even a simple peasant diet from western Europe (which is
now much less common there). In an affluent society, it takes willpower to keep fat intake down to the
recommended maximum: 30% of total calories. (The average American gets more than 40% of his or her calories
from fat.) When a country reaches a certain level of affluence, as the U.S. and Japan, grain and beans give way to
beef and butter.
In India, for example, many middle-income people are now gaining weight on a rich diet—even though
the poor half of the population still can’t afford enough to eat As the middle class has become more affluent, they’ve
been able to indulge, and Indian doctors are reportedly seeing more obesity, hypertension, and heart disease. Very قطعة صفحة 18 في الكتاب – النثر اإلنجليزي تغريد العتيبي
recently, though, Indians have gone for the diets and aerobics classes that are popular among the rest of the world’s
elite.
If it’s just too difficult to stay with a really low-fat “peasant” diet, the alternative is to rehabilitate high-calorie
dishes. Cut down on overall fat intake and substitute, in the words of one researcher, “nice fats for nasty fats.”
Americans have already been following this advice. In the pa 20 years, the consumption of “nasty” saturated fats has
declined, while we’ve taken in more of the polyunsaturated fats, such as corn and safflower oils, that can help lower
blood cholesterol. This change may help explain the simultaneous 2096 to 30% drop in heart disease in the U.S.
Olive Oil
An even better strategy for changing our fat intake may come from studying diets in the Mediterranean-Spain,
Greece, and southern Italy With some regional variation, people in these cultures eat small amounts of meat and
dairy products and get almost all of their fat in the form of olive oil, says physiologist Ancel Keys, professor emeritus
at the University of Minnesota School of Public Health and leader in international dietary studies.
Keys has noted that farmers sometimes quaff a glass of oil before leaving for the fields in the morning.
Elsewhere in the Mediterranean, bread is dipped in olive oil. Salads are tossed with it. Everything’s cooked in it.
Though people in some of these countries eat nearly as much total fat as Americans, they are singularly
healthy, with very little heart disease. Now laboratory studies of olive oil help explain why. Unlike most other
vegetable oils common in the West, olive oil consists mainly of “monounsaturated’ fats. Recent research indicates
that monounsaturated do a better job of preventing heart disease than the more widely touted polyunsaturates.
As Americans become ever more concerned with healthy eating, we’re likely to pay more and more attention
to world cuisines. The polyglot among nations, we’ve started to seek out ethnic flavors from everywhere “Foreign”
ingredients, from seaweed and bean curd to tortillas and salsa are now readily available in large supermarkets. And
Mexican and Asian restaurants have become more widespread than any other eateries except ice cream parlors,
hamburger stands, and pizzerias, according to the National Restaurant Association.
But the trick to finding healthy food, wherever it comes from, is to look carefully at each dish. No single cuisine
is all good or all bad. Each has something to teach us.

Kết quả (Trung) 1:

吃像个农民，感觉就像一个国王味噌汤，一个经典简单的日本配方开始。开胃菜一试着一小盘意大利面。对主菜: 烤三文鱼配蒸大白菜的一边。随着希腊沙拉，洒上结束橄榄油和新西兰猕猴桃为甜点。折衷菜单，可以肯定的。但它可以包含一些世界上最健康的菜肴。味噌汤、 根据凝乳酶日本的研究，可能有助于预防癌症，因为可能白菜。三文鱼，橄榄油和你的青酱大蒜都可以帮助对抗心脏病。甚至几维鸟是富含纤维、 钾和维生素 c。在过去的几年中营养学家一直在研究这种国际的超级食物 = 按住键，可在世界各地的菜肴健康的饮食。他们正在建设研究始于 40 年代和 50 年代当研究人员意识到国家的饮食密切连接到其人民的健康。自那时以来，医学研究的爆炸所产生的大量的信息在不同的人类饮食习惯上。但环球研究者所做比发现的每个县的菜的最佳功能。他们有也显示了广泛的营养原则适用于世界各地的人们。其最明显的发现是令人清醒。在许多国家，他们发现最健康的饮食是简单和廉价，精确的饮食，人放弃，因为他们变得富有。日本移民从太平洋高糖高脂肪美国人风险较高的心脏病西化饮食变得。同样的模式适用于发展摆脱贫困，走向繁荣的国家。随着一个国家的食物变得更加富有，贫穷的祸害(传染性疾病和营养不良) 取而代之的是对文明 (动脉硬化症、 某些癌症、 病肥胖)。简单 — — 通常被称为"农民饮食"-理想的饮食结构是农业的相对较差传统美食墨西哥和中国等国家。它通常基于粮食 (大米、 小麦、 玉米)、 水果和蔬菜，小大量的肉、 鱼卵或乳制品和豆类。优点是明显，低脂肪和高纤维的谷物和豆类大部分热量。低脂，高纤维的饮食是预防饮食为心脏病、 某些癌症、 高血压、 成人发病型糖尿病，肥胖，说 MassachuseHs 总医院脂质咨询服务总监 Wayne 彼得斯博士。早期的饮食: 坚果和植物根据彼得斯，我们进化的低脂肪饮食，和那是我们遗传的成分到底是什么设计来处理。研究世界上最原始的饮食之一-最健康的后卫之一他了。在南部非洲卡拉哈里沙漠，一些部落仍然吃像早期人类，狩猎和采集。"狩猎和采集可能不是这种不良的生活方式，"说的人类学家理查德 · 李多伦多大学的人了!自 20 世纪 60 年代以来的西贡部落。"的主要元素!西贡的饮食mongongo，大量食用丰富的坚果。他们定期收集和吃超过 105 种可食用植物物种。肉是次要的。另一位学生!西贡，管家 Truswell，在澳大利亚的大学人类营养学教授悉尼，说他们吃的日程安排是真的不断"零食"(收集) 伴随着偶尔宴后成功的狩猎。他们是营养健康，唯一的短缺正在相当低卡路里的摄入量。虽然，很少有人会选择!西贡的饮食 — — 或甚至从西欧 (这是一个简单的农民饮食现在很少见那里)。在一个富裕的社会，它需要意志才能保持下来的脂肪摄入量建议最大值: 总热量的 30%。(美国人的平均获取他或她的热量的 40%以上从脂肪)。当一个国家达到一定程度的富裕，为美国和日本，谷物和豆类让位给牛肉和黄油。在印度，例如，许多中等收入的人是不现在胖上丰富的饮食 — — 即使一半以上的人口仍然买不起足够的东西吃更富裕中产阶层成为穷人，他们已经能够放纵，印度医生据说看到更多的肥胖、 高血压和心脏病。非常片断中的书 — — 散文 aalnglizi Twitter Al-otaibi 18 页最近，虽然，印第安人已经为饮食和有氧运动深受广大世界上其余的类精英。如果它只是太难了，呆在一起真的低脂肪"农民"的饮食，另一个办法是恢复高热量菜肴。减少总的脂肪摄入量和替代品，一位研究者，换句话说"好脂肪的令人讨厌的脂肪"。美国人已经一直在遵循这一建议。在巴勒斯坦权力机构 20 年来，"肮脏"的饱和脂肪的消耗具有拒绝，虽然我们已经采取了更多的多不饱和脂肪，如玉米和红花油，可以帮助降低血液中的胆固醇。这种变化可能有助于解释到 30%的同时 2096年滴在美国心脏病橄榄油甚至更好的策略，改变我们的脂肪摄入量可能来自西班牙的地中海，研究日粮希腊和意大利南部与一些区域的变化，这些文化背景的人吃少量的肉和乳制品和得到了几乎所有形式的橄榄油，其脂肪说生理学家医术，名誉教授明尼苏达州公共卫生学院与大学国际饮食研究的领导者。键指出农民有时临走时的字段在早上兴冲冲玻璃油。在其他地方在地中海，面包被蘸橄榄油。沙拉被拌它。一切都是在它煮熟。尽管在这些国家的一些人吃几乎一样多总脂肪作为美国人，他们都异乎寻常地地身体健康，有很少的心脏疾病。现在的橄榄油实验室研究有助于解释为什么。不同于大多数其他植物油共同在西方，橄榄油主要是由"单不饱和的脂肪。最近的研究表明这单不饱和脂肪酸做的更好的防止心脏病的发生，不是更广泛推崇多不饱和脂肪酸。随着美国人变得比以往更加关注健康饮食，我们可能要付出更多的和更多的关注到世界美食。多语种的国家之间，我们已经开始寻求从无处不在"外交"的民族风味食材，从海藻、 豆腐到墨西哥玉米饼和莎莎现现成的大型超市。和墨西哥和亚洲餐馆已经变得更加普遍比任何其他餐馆除了冰淇淋店，汉堡站和匹萨饼店，根据国家餐馆协会。但找到健康的食物，无论它来自的秘诀是要仔细看看每一道菜。没有单一的菜是好或坏。每个有东西教给我们。

Kết quả (Trung) 2:

就像一个农民吃，觉得自己像一个国王开始与味噌汤，古典简单配方日语。对于开胃尝试小板的面食。
要在主要课程：烤鲑鱼蒸的中国白菜就在身边。跟希结束沙拉，洒上橄榄油和纽西兰奇异果的甜点。各色美食是肯定的。但它可能包含了一些世界上最健康的美食。味噌汤，根据凝乳日本研究，可能有助于预防癌症，可能白菜。鲑鱼，橄榄油，大蒜和你的香蒜都可以帮助对抗心脏病。猕猴桃的甚至含有丰富的纤维，钾和维生素C.在过去的几年里营养学家一直在研究这样的超级食品=国际美食，来自世界各地的可以持有关键要健康饮食。它们是建立在研究开始于40年代和50年代当研究人员意识到，一个国家的饮食是密切联系在一起人民的健康。从那时起，医学研究的爆炸已经产生了洪水信息对不同的其他人的饮食。但在走遍全球的研究人员已经做的比发现最好的特点的每一个县的美食。他们是否也表现出广泛的营养原则适用于所有的人在世界各地。发现他们的清晰，是一个醒酒一。在许多国家，他们已经找到了健康的饮食，简单和便宜的，恰恰是饮食的人放弃，因为他们致富。移民从日本高碳水化合物的太平洋高脂肪美国有更高的风险患心脏病的更西化成为他们的饮食。同样的模式的发展也摆脱贫困走向繁荣国家。作为一个国家的食品越来越丰富，贫困祸害（传染病和营养不良）替换为文明（动脉硬化，某些癌症，疾病肥胖）。简单理想的减肥-通常被称为“农民饮食” -是传统美食相对贫穷的农业中的国家，如中国和墨西哥。它通常是基于粮食（大米，小麦，玉米），蔬菜水果，小金额肉类，鱼类鸡蛋或乳制品和豆类中。其优点是显而易见的，低脂肪和高纤维大多数卡路里即将在谷物和豆类。低脂A，高纤维饮食是一种预防性的饮食心脏病，某些癌症，高血压，成人型糖尿病，肥胖，说博士 彼得斯韦恩，脂质咨询服务总监MassachuseHs总医院。早期的饮食：坚果和植物据彼得斯，我们孕育了吃低脂肪的饮食，并且成为我们的基因组合到底是什么设计处理。其中一项研究是世界上最原始的饮食，和一个最健康的问鼎回他Up.In南部非洲的卡拉哈里沙漠，一些部落还吃早人类一样，狩猎和采集。“打猎和采集可能还没有这样的生命之路不好，说：“理查德·李，人类学家在多伦多大学研究的昆部落自20世纪60年代。“主要元素的昆饮食是Mongongo，丰富的坚果吃的数量巨大。定期收集和他们吃超过105可食植物物种。肉类都是次要的。“另一位的！功夫的学生，管家富鼎，人类营养学教授在南澳大利亚，澳大利亚的大学悉尼说，他们的饮食计划真的是持续”吃零食“（聚会）穿插偶尔节日后一个成功的亨特。他们的营养价值健康，唯一的差额是相当低热量的摄取。几个人，虽然，会选择昆饮食甚至一个简单的农民饮食从西欧（这是现在很少见有）。在一个富裕的社会，它注意到意志力下保持脂肪摄入量的推荐最多：30％的总热量（美国人平均超过40％，他或她的热量，从脂肪）当一个国家达到一定的水平，富裕程度，在美国和日本，谷物和豆类让位给牛肉和黄油。在印度，例如，许多中等收入的人现在体重增加的饮食丰富，即使穷人有一半的人口还是买不起足够的食物作为类已成为中东比较富裕，他们已经能够尽情享受，和印度的医生据说看到更多的肥胖，高血压，心脏病和。在这本书很出第18页-散文Aalangelaza Taghreed奥泰比最近，虽然，印度已经为饮食和有氧运动课程是深受世界其他地区精英。如果它是太困难了留在一个非常低脂肪的“农民“饮食，另一种方法是修复高热量的菜肴。总体向下切割脂肪摄入量和替代，在一个研究员，在“尼斯脂肪脂肪对于讨厌的。”美国人已经经过了这个建议。在每年20多年来，消费“讨厌的”饱和脂肪已经下降，而我们已经采取了更多的不饱和脂肪，如玉米和红花油，可以帮助企业降低血胆固醇。这种变化可能有助于解释同时2096要下降30％心脏病在美国橄榄油一个更好的策略来改变我们的脂肪摄入量可能来自学习饮食地中海，西班牙，希腊和意大利南部的一些地区差异人们在这些文化吃少量肉类和乳制品以及获取几乎是它们的脂肪全部在橄榄油的形式，说生理学家安塞尔键，名誉教授在明尼苏达州公共卫生学院和领导者，国际膳食研究的大学。钥匙农民指出，有时喝吧一杯油之前离开该场是在早晨。其他地方在地中海，面包蘸橄榄油。沙拉扔它。在熟的一切力量。但是有人在一些国家吃几乎一样多的总脂肪作为美国人，他们是奇健康，几乎没有心脏病。现在的橄榄油帮助实验室研究解释了原因。其他大多数与植物油常见于西方，橄榄油主要由单不饱和“脂肪”。研究表明，最近这单不饱和做得更好预防心脏病不是更广泛吹捧多不饱和。随着美国人变得越来越关注健康的饮食，我们可能付出越来越多的关注到美食的世界。在国家多语种的，我们已经开始寻求民族风味来自世界各地的“外国”原料，从海带和豆腐饼和莎莎现在随手可用的大型超市。而墨西哥和亚洲餐厅已成为更广泛的比任何其他拥有众多的餐厅除了冰淇淋店，汉堡架，和比萨饼店，据美国国家餐馆协会，但诀窍寻找健康食品，无论它来自，是仔细看看每菜。单菜没有都好还是坏所有。每个人都有的东西教给我们。

Kết quả (Trung) 3:

Eat like a peasant，feel like a king
Start with a miso soup，a classically simple Japanese recipe。For an appetizer try a small plate of pasta。On to
the main course：grilled salmon with steamed Chinese cabbage on the side。End with a Greek salad，sprinkled with
olive oil，and New Zeland kiwi for dessert。
An eclectic menu to be sure。But it could contain some of the s healthiest dishes world）。Miso soup，according to
rennet Japanese research，may help prevent cancer，as may cabbage。Salmon，olive oil，and the garlic in your pesto
can all help fight heart disease。Even the kiwi is rich in fiber，potassium，and，vitamin C。In the last few years
nutritionists have been studying such international superfoods = dishes from around the world that may hold the key
to healthy eating。They are building on research that began in the（40s and（50s when researchers realized that a
country）s diet is intimately connected to the health of its people。
Since then，an explosion of medical studies has produced a flood of information on diverse human diets。But
the globe-trotting researchers have done more than discover the best features of every s cuisine county）。They have
also demonstrated broad nutritional principles that apply to people all over the world。And their clearest finding is a
。
sobering one In many countries they）ve found that the healthiest diet is simple and inexpensive，precisely the diet that
people abandon as they become rich。Japanese immigrating from high carbohydrate pacific to high-fat America have
a higher risk of heart disease the more westernized their diets becomes。The same pattern holds for developing
nations that emerge from poverty into prosperity。As a country）s food becomes richer，the scourges of poverty
（infectious disease and malnutrition）are replaced by the diseases of civilization（arteriosclerosis，certain cancers

，obesity）。The simple ideal diet–often called the”peasant diet”is the traditional cuisine of relatively poor agrarian
countries such as Mexico and China。Its usually based on a grain（rice，wheat，corn），fruits and vegetables，small
amounts of meat，fish eggs or dairy products and a legume。
The advantages are obvious，low fat and high fiber with most calories coming in the grains and legumes。A lowfat，
high-fiber diet is a preventive diet for heart disease，certain cancers，hypertension，adult onset diabetes，obesity，
says Dr。Wayne Peters，director of the Lipid Consultation Service at MassachuseHs General Hospital。
Early Diet：Nuts and Plants
According to Peters，We evolved eating a low-fat diet，and that be what our genetic composition is really
designed to handle。Studies of one of the world ' s most primitive diets . and one of the healthiest ones-back him up.In
southern Africa ' s Kalahari Desert，some tribes still eat as early humans did，hunting and gathering
”。Hunting and gathering may not have been such a bad way of life，“says Richard Lee，an anthropologist at the
University of Toronto who has studied the！Kung tribe since the 1960s。“The main element of the！Kung diet is the
mongongo，an abundant nut eaten in large quantities。They routinely collect and eat more than 105 edible species plant
。Meat is secondary。“
Another student of the！Kung，Steward Truswell，a professor of human nutrition at Australia）s University of
Sydney，says their eating schedule is really continual”snacking”（the gathering）punctuated by occasional feasts after
a successful hunt。They are nutritionally healthy，the only shortfall being fairly low caloric intake。
Few people，though，would choose a！Kung diet - or even a simple peasant diet from western Europe（which is
now much less common there）。In an affluent society，it takes willpower to keep fat intake down to the
recommended maximum：30% of total calories。（The average American gets more than 40% of his or her calories
from fat。）When a country reaches a certain level of affluence，as the U.S。and Japan，grain and beans give way to
。
beef and butter In India，for example，many middle-income people are now gaining weight on a rich diet though
- eventhe poor half of the population still can）t afford enough to eat As the middle class has become more affluent，they）ve
been able to indulge，and Indian doctors are reportedly seeing more obesity，hypertension，and heart disease。一页书Very 18——散文اإلنجليزي·阿
recently，though，Indians have gone for the diets and aerobics classes that are popular among the rest of the world s

）。elite If it）s just too difficult to stay with a really low-fat”peasant”diet，the alternative is to rehabilitate dishes high-calorie
。Cut down on overall fat intake and substitute，in the words of one researcher，“nice fats for nasty fats
。”Americans have already been following this advice。In the pa 20 years，the consumption of”nasty”saturated fats has
declined，while we）ve taken in more of the polyunsaturated fats，such as corn and safflower oils，that can help lower blood cholesterol
。This change may help explain the simultaneous 2096 to 30% drop in heart disease in the U.S Olive Oil

。An even better strategy for changing our fat intake may come from studying diets in the Mediterranean-Spain，
Greece，and southern Italy With some regional variation，people in these cultures eat small amounts of meat and
dairy products and get almost all of their fat in the form of olive oil，says physiologist Ancel Keys，professor emeritus
at the University of Minnesota School of Public Health and leader in international dietary studies。
Keys has noted that farmers sometimes quaff a glass of oil before leaving for the fields in the morning。
Elsewhere in the Mediterranean，bread is dipped in olive oil。Salads are tossed with it。Everything s cooked in it
）。Though people in some of these countries eat nearly as much total fat as Americans，they are singularly
healthy，with very little heart disease。Now laboratory studies of olive oil help explain why。Unlike most other
vegetable oils common in the West，olive oil consists mainly of fats monounsaturated）”。Recent research indicates
that monounsaturated do a better job of preventing heart disease than the more widely touted polyunsaturates。
As Americans become ever more concerned with healthy eating，we）re likely to pay more and more attention
to world cuisines。The polyglot among nations，we）ve started to seek out ethnic flavors from everywhere”Foreign
ingredients”，from seaweed and bean curd to tortillas and salsa are now readily available in large supermarkets。And
Mexican and Asian restaurants have become more widespread than any other eateries except ice cream parlors，
hamburger stands，and pizzerias，according to the National Restaurant Association。
But the trick to finding healthy food，wherever it comes from，is to look carefully at each dish。No single cuisine
is all good or all bad。Each has something to teach us。