Dieta si nutritie

   

 

 

http://dtc.ucsf.edu

 

Natural Food Chart, Lists Cures and Protections.

Apples	Protects your heart	prevents constipation	Blocks diarrhea	Improves lung capacity	Cushions joints
Apricots	Combats cancer	Controls blood pressure	Saves your eyesight	Shields against Alzheimer’s	Slows aging process
Artichokes	Aids digestion	Lowers cholesterol	Protects your heart	Stabilizes blood sugar	Guards against liver disease
Avocados	Battles diabetes	Lowers cholesterol	Helps stops strokes	Controls blood pressure	Smoothes skin
Bananas	Protects your heart	Quiets a cough	Strengthens bones	Controls blood pressure	Blocks diarrhea
Beans	Prevents constipation	Helps hemorrhoids	Lowers cholesterol	Combats cancer	Stabilizes blood sugar
Beets	Controls blood pressure	Combats cancer	Strengthens bones	Protects your heart	Aids weight loss
Blueberries	Combats cancer	Protects your heart	Stabilizes blood sugar	Boosts memory	Prevents constipation
Broccoli	Strengthens bones	Saves eyesight	Combats cancer	Protects your heart	Controls blood pressure
Cabbage	Combats cancer	Prevents constipation	Promotes weight loss	Protects your heart	Helps hemorrhoids
Cantaloupe	Saves eyesight	Controls blood pressure	Lowers cholesterol	Combats cancer	Supports immune system
Carrots	Saves eyesight	Protects your heart	Prevents constipation	Combats cancer	Promotes weight loss
Cauliflower	Protects against Prostate Cancer	Combats Breast Cancer	Strengthens bones	Banishes bruises	Guards against heart disease
Cherries	Protects your heart	Combats Cancer	Ends insomnia	Slows aging process	Shields against Alzheimer’s
Chestnuts	Promotes weight loss	Protects your heart	Lowers cholesterol	Combats Cancer	Controls blood pressure
Chili peppers	Aids digestion	Soothes sore throat	Clears sinuses	Combats Cancer	Boosts immune system
Figs	Promotes weight loss	Helps stops strokes	Lowers cholesterol	Combats Cancer	Controls blood pressure
Fish	Protects your heart	Boosts memory	Protects your heart	Combats Cancer	Supports immune system
Flax	Aids digestion	Battles diabetes	Protects your heart	Improves mental health	Boosts immune system
Garlic	Lowers cholesterol	Controls blood pressure	Combats cancer	kills bacteria	Fights fungus
Grapefruit	Protects against heart attacks	Promotes Weight loss	Helps stops strokes	Combats Prostate Cancer	Lowers cholesterol
Grapes	saves eyesight	Conquers kidney stones	Combats cancer	Enhances blood flow	Protects your heart
Green tea	Combats cancer	Protects your heart	Helps stops strokes	Promotes Weight loss	Kills bacteria
Honey	Heals wounds	Aids digestion	Guards against ulcers	Increases energy	Fights allergies
Lemons	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Limes	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Mangoes	Combats cancer	Boosts memory	Regulates thyroid	aids digestion	Shields against Alzheimer’s
Mushrooms	Controls blood pressure	Lowers cholesterol	Kills bacteria	Combats cancer	Strengthens bones
Oats	Lowers cholesterol	Combats cancer	Battles diabetes	prevents constipation	Smoothes skin
Olive oil	Protects your heart	Promotes Weight loss	Combats cancer	Battles diabetes	Smoothes skin
Onions	Reduce risk of heart attack	Combats cancer	Kills bacteria	Lowers cholesterol	Fights fungus
Oranges	Supports immune systems	Combats cancer	Protects your heart	Straightens respiration
Peaches	prevents constipation	Combats cancer	Helps stops strokes	aids digestion	Helps hemorrhoids
Peanuts	Protects against heart disease	Promotes Weight loss	Combats Prostate Cancer	Lowers cholesterol	Aggravates Diverticulitis
Pineapple	Strengthens bones	Relieves colds	Aids digestion	Dissolves warts	Blocks diarrhea
Prunes	Slows aging process	prevents constipation	boosts memory	Lowers cholesterol	Protects against heart disease
Rice	Protects your heart	Battles diabetes	Conquers kidney stones	Combats cancer	Helps stops strokes
Strawberries	Combats cancer	Protects your heart	boosts memory	Calms stress
Sweet potatoes	Saves your eyesight	Lifts mood	Combats cancer	Strengthens bones
Tomatoes	Protects prostate	Combats cancer	Lowers cholesterol	Protects your heart
Walnuts	Lowers cholesterol	Combats cancer	boosts memory	Lifts mood	Protects against heart disease
Water	Promotes Weight loss	Combats cancer	Conquers kidney stones	Smoothes skin
Watermelon	Protects prostate	Promotes Weight loss	Lowers cholesterol	Helps stops strokes	Controls blood pressure
Wheat germ	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
Wheat bran	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
Yogurt	Guards against ulcers	Strengthens bones	Lowers cholesterol	Supports immune systems	Aids digestion

 

http://azari.wordpress.com

Neal Barnard, M.D., The Power of Your Plate (Book Publishing Co., Summertown, TN, 1995)

Note:  See Recipes for links on how to make these foods.I adapted this chart from The Hippocrates Diet and Health Program by Ann Wigmore, N.D. (Avery Publishing Group, Wayne, NJ, 1984); quoted with permission. Sweeteners I adapted from Healing With Whole Foods by Paul Pitchford (North Atlantic Books, Berkeley, CA, 1993) Under Whole Foods, there are some machine foods, e.g. rice cakes and tofu, that are transitional foods, not whole foods.
Nutrient	Living Foods for 100% Raw diet	Whole Foods for 80-95% Raw diet	Avoid Altogether in any diet
PROTEINS – Legume seeds are protein-dominant. – Green Leaves and grasses are best protein source for humans and most animals.	LIVING greens grown at home in Sprouter, leafy green salads + roll-ups, energy soup, green smoothies, green juices. Sprouted legumes – peas, beans, lentils, mung; alfalfa + clover (they’re tiny beans–the smallest of legume family); raw green beans and peas.	Steamed fibrous greens like kale and collard (spring greens in UK). Steamed large bean sprouts like soya, chickpea; slow-cooked dried beans and peas (soups, dahl), tofu, tempeh.	All animal meats and luncheon meats; all fish and sea-foods (crayfish, lobster, oysters, prawns), sushi; birds (chicken, turkey, ostrich); eggs; pasteurized milk and cheeses; hydrolyzed vegetable proteins; soya meat analogs; protein powders (vegan ones too – they don’t resemble anything in nature).
CARBOHYDRATES – Grain seeds are carbohydrate-dominant. – Fruits are simple carbohydrates quickly utilized by body for energy. – Starchy Vegetables are good alkaline carbohydrates.	All fresh fruits, home-dried + sun-dried fruits, vegetable fruits (bell pepper, cucumber, okra, tomato, zucchini, baby butternut, etc.). Sprouted grain crackers, breads and cereals; grain milks; sprouted pie crusts; raw corn (maize). Root vegetables (carrot, beet, turnip), tubers (potato, yam) and gourds (pumpkin, squashes).	Unsulfured dried fruits. Sourdough wholegrain breads (no yeast); low-baked sprouted grain breads; whole-grain crackers; oat flakes, muesli and natural sugar-free granola; popcorn and other puffed grains; slow-cooked whole grains (amaranth, barley, buckwheat, corn, kamut, millet, oats, quinoa, rice, rye, spelt, teff, wheat); pasta made from whole grains. Steamed, baked or lightly simmered starchy vegetables.	Fruits dried with sulfur. All breakfast cereals; refined grains and flours like white bread, rolls, cakes, cookies, white rice, pasta; all yeasted breads; muesli and granola with sugar; bakery and health store baked goods containing oil, sugar, additives. Even “natural flavor” is an excito-toxin (linked to lesions in brain). All fast foods such as french fries and potato chips (crisps).
FATS / OILS – Oily seeds (flax, pumpkin, sesame, sunflower, chia, hemp) and nuts are fat-dominant.Seeds are best – they’re alkaline and often alive (will grow if you sprout them). Nuts are acidic, eat sparingly.	Non-dairy yogurts, cheeses and sauces made with fermented seeds and nuts; seed and nut milks; home-made raw nut butters; sprouted or soaked seeds and nuts; avocados; fresh coconut and raw coconut oil; raw olives and raw olive oil; durians (an Asian fruit).	Small amounts of raw flax, sesame and other raw oils (in dark glass bottles); raw nut butters; raw sesame tahini; raw cheese (not for vegans). Never eat heated oils. ALL oil is 100% fat + empty calories. Even cold-pressed oil lacks co-factors like lipase enzyme to digest it. Raw seeds and nuts are only 50% fat and include their minerals, vitamins, enzymes.	All bottled oils not clearly labeled “raw cold-pressed, unheated, unrefined”; commercial nut butters; peanuts (raw + roasted) and peanut butter; roasted nuts and seeds, salted nuts. All foods containing or cooked in oil. Pasteurized butter, cream, cheese, milk; pizza and ice-cream.
VEGETABLES – Eat organically grown (no pesticides, fertilizers or GMO’s) and inorganic if fresh from farmers market.Veggies are Builders –  best source of proteins, minerals and phyto-chemicals. Sea veggies (seaweeds) are high in trace minerals.	Raw sprouted greens (especially home-grown, e.g. broccoli, fenugreek & radish sprouts, sunflower & buckwheat greens, green pea shoots), green leaves (cabbage, collard, kale, lettuce, spinach, parsley, etc.), roots, stems (celery), edible flowers (nasturtiums, pansies, etc.); fermented (raw sauerkraut); blended in soups, sauces and smoothies; juiced; home-dried. Raw sea veg (dulse, kelp, black nori).	Steamed or slow-baked oil-free soups, casseroles, broths. May add raw coconut or olive oil after cooking. Frozen organic (usually cooked by blanching). Non-raw sea vegetables (arame, green nori, hijiki, Irish moss, kombu, wakame).	Stale or wilted; irradiated; genetically modified (GMO); canned; frozen inorganic;  pickled; fried; cooked with sugar or salt; overcooked; supermarket produce (unless labeled organic).
FRUITS – Eat organically grown (no pesticides, fertilizers or GMO’s) and inorganic if fresh from farmers market.Fruits are Cleansers – especially good to eat fruit only until 12 noon.	Mono-fruit meals (e.g. one type of fruit only for breakfast, as much as you want); fresh fruit salads, sauces, smoothies; raw fruit pies; blended fruit ice cream; home-dried fruit.	Home-cooked fruit desserts; steamed fruits; baked apples and bananas; unsulfured dried fruits; frozen organic fruits (they’re usually raw, not blanched). Best to soak dried fruits before eating.	Unripe; irradiated; genetically modified (GMO); canned or preserved with chemicals and added sugar; frozen inorganic;  dried with sulfur; supermarket fruit (unless labeled organic).
SNACKS	Vegetable sticks (carrot, celery); home-dried vegetable chips; fresh fruits; home-dried fruits; sprouted trail mix; sprouted grain crackers; soaked nut or seed crackers; dried-fruit and nut candies; soaked seeds and nuts; home-dried nut and seed yogurts.	Popcorn (no butter, use raw flax oil); rice cakes; puffed kashi; natural granola; unleavened crackers; trail mix; rice syrup candies; raw chocolate; raw health food snacks; unsoaked seeds and nuts.	Junk foods; fast foods; candies, chocolate; biscuits, crackers, cookies, cakes; chips or crisps; commercial health food snacks not from rawfood companies.
CONDIMENTS – To make food taste good.	Unpasteurized miso and tamari; Himalayan crystal salt, vegetable salts, rock salt, Celtic sea salt; kelp powder, dulse flakes; raw sauerkraut; lemon juice; raw apple cider vinegar; fresh and dried herbs; garlic, ginger, cayenne.	Unrefined sea salt; onion and chives; chili spices; powdered vegetable broth; Bragg’s liquid aminos; natural cooking wine; agar-agar flakes or arrowroot powder to thicken sauces.	Products containing additives, including citric acid, salt, pepper, vinegar, oils, eggs, colorings, flavorings and preservatives.
SWEETENERS – Use  sparingly in final diet.– Eat Energy Soup to end sugar cravings.	Stevia powder; raw unrefined date sugar; dried cane juice (Rapadura); agave nectar; raw unfiltered honey (not for vegans).	Stevia liquid; fruit syrups; maple syrup; brown rice syrup, barley malt; amasake (a cooked fermented sweet rice); sorghum molasses, Barbados molasses.	White sugar, turbinado sugar, brown sugar; corn syrup, cane syrup; blackstrap molasses; dextrose, glucose, fructose; xylitol, sorbitol; sugar substitutes and artificial sweeteners. No aspartame (diet soda), it’s genetically modified + linked to multiple sclerosis.
DRINKS – Drink 15 minutes before or one hour after meal, never with a meal.	Fresh fruit and vegetable juices; alkaline water, distilled water with Himalayan crystal salt (add 1/2 tsp to 1 quart to restore minerals); green juices with wheatgrass juice; Rejuvelac (a raw fermented wheat drink).	Bottled natural fruit and vegetable juices (preferably unpasteurized); spring or filtered water; grain coffee; organic coffee + chocolate; green tea; herb teas – infuse in salt-free distilled water to suck nutrients out of herbs.	Tap water; inorganic coffee and chocolate; black tea; soda; alcohol; artificially sweetened fruit drinks. Limit pasteurized juices (apple, orange, etc.) and ideally mix with water.
Nutrient	Living Foods for 100% Raw diet	Whole Foods for 80-95% Raw diet	Avoid Altogether in any diet
The Raw and Living foods movement teaches that the three essentials for Super Health + Energy are: (1) Stop Deficiency – eat and drink the right molecules; enjoy every moment; cherish hope; feel an Attitude of Gratitude. (2) Stop Toxemia – don’t eat or drink the wrong molecules, turn negative thoughts and emotions into a positive experience. (3) Eat the Life Force – LIVING FOODS FOR A LIVING BODY – eat food that’s growing when you eat it, or recently picked.

“I wake up feeling clear and energized in the morning … What is most profound for me about this light eating pattern is the flow of cosmic energy I feel coursing through my body. … During the day it feels as if joy is simply running through every cell independent of external factors.“ Gabriel Cousens (rawfood medical doctor), Conscious Eating (North Atlantic Books, Berkeley, CA, 2000)

http://www.greensmoothie.com

http://rawschool.com/bestrawfoods.htm