Simply Laura Lea. Laura LeaЧитать онлайн книгу.

      varies from company to company, but it is still a

       better choice than conventional. If you’re not sure

       about the quality of the dairy you’re purchasing, I

       suggest reaching out directly to the company offering

       the product.

      As you can see, there is a generous amount of

       research that supports including high-quality dairy

       in one’s daily food routine. In this cookbook, I use

       cheese, butter, and sour cream, which are fermented,

       probiotic rich forms of dairy that can be easier to

       digest than milk. Many adults are lactose-intolerant

       and have Primary Lactase Deficiency, in which case

       the production of lactase, the enzyme responsible

       for the digestion of lactose, declines over time. This

       typically begins around age two, but symptoms may

       not appear until later in childhood or even early

       adulthood. However, some pepople do fine with

       cow’s milk on a regular basis. Note that I offer a non-

       dairy substitution in most recipes, but not all. That

       said, the majority of my recipes are still dairy-free.

      Soy and Tofu

      I didn’t include a single tofu recipe in my first

       cookbook, for two primary reasons: 1) I didn’t enjoy

       eating it, and 2) I had the option of including tempeh

       as a soy-based source of protein. Tempeh is always

       fermented, which can make it easier to digest. While I

       still absolutely adore tempeh, I have also fallen in love

       with tofu. I don’t remember when I began my tofu

       affair, but I do remember immediately running out

       to buy more and start experimenting. I also began to

       dive into the controversial research about tofu.

      Much of the conflict surrounding soy, and

       particularly tofu, centers on its high concentration

      of isoflavones. Isoflavones act as phytoestrogens,

       or plant-derived estrogen, in mammals. As a result,

       when we eat sources of isoflavones, such as soy, our

       bodies may respond as if human endocrine system

       estrogen were present. This has led certain studies

       to conclude that consuming soy may negatively

       impact hormone-driven illness, particularly

       estrogen-dominant breast cancer. On the flip side,

       a Japanese study found that the consumption of

       soybeans may reduce the risk of breast cancer.

      What’s the deal? Well, it all depends on context.

       Factors such as age, hormone levels, ethnicity, the

       type of soy, and countless qualifiers about the studies

       themselves can all impact an ultimate conclusion

       about soy intake.

      When I synthesized all of my research, I came to

       the conclusion that consuming moderate amounts

       of tofu, tempeh, and miso paste can be a beneficial

       part of one’s diet. As Jie Yu notes in an article in

       Nutrients: “[Soy] isoflavones exhibit impressive

       anti-inflammatory properties in various animal

       models, and even in humans, through increased

       antioxidative activities.”⁶

      Of course, this is barring any specific conditions

       that have led your doctor to caution you to limit or

       omit soy. As usual, I cannot say what is “moderate

       consumption” for you, but I enjoy tofu or tempeh

       two or three times a week and miso paste five or

       six times a week (in very small quantities). I also

       love organic edamame as an appetizer or snack

       every month or so. I urge you to do your own

       research if you’re still unsure about your stance

       on consuming soy, or if you’re simply interested

       in learning more.

      A WORD ABOUT VEGETABLE OIL

      Vegetable oils are inflammatory due to their undesirable ratio of omega 6 to omega 3. They oxidize

       easily, which means they can more easily go rancid. In addition, vegetable oils are heavily processed,

       making them an all-around no-go for me. If you’re going to spend the time and money to buy high-

       quality dairy (also applicable to meat, seafood, and eggs), please prioritize quality oils as well, such as

       extra virgin coconut oil, 100 percent first cold-pressed olive oil in dark glass bottles, and avocado oil.