Растительность: самый недооценённый суперфуд
Заглянем в твой холодильник? Там на полке наверняка грустит одинокий баклажан или подсохшая морковь. А может быть, ждёт своего часа поникший пучок зелени. Угадали?
Повестка на сегодня такая:
разберём пять причин добавить овощи и фрукты в свою продуктовую корзину;
узнаем, сколько растительности нужно съедать ежедневно, чтобы дожить до старости и не развалиться;
благословим тебя на картофель, консервы и фрукты после 16:00.
Осторожно: после прочтения тебе захочется приготовить баклажан или похрустеть морковью.
Повестка на сегодня такая:
разберём пять причин добавить овощи и фрукты в свою продуктовую корзину; узнаем, сколько растительности нужно съедать ежедневно, чтобы дожить до старости и не развалиться; благословим тебя на картофель, консервы и фрукты после 16:00.Осторожно: после прочтения тебе захочется приготовить баклажан или похрустеть морковью.
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Список источников:
1. Plant-based diets and total and cause-specific mortality: a meta-analysis of prospective studies (Mo, 2025)
...Ещё2. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies (Wang, 2021)
3. Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies (Naghshi, 2020)
4. The EAT–Lancet Commission on healthy, sustainable, and just food systems (Rockström, 2025)
5. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies (Aune, 2017)
6. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies (Aune, 2011)
7. The Role of Gut Microbiome in the Pathogenesis
Список источников:
1. Plant-based diets and total and cause-specific mortality: a meta-analysis of prospective studies (Mo, 2025)
2. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies (Wang, 2021)
3. Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies (Naghshi, 2020)
4. The EAT–Lancet Commission on healthy, sustainable, and just food systems (Rockström, 2025)
5. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies (Aune, 2017)
6. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies (Aune, 2011)
7. The Role of Gut Microbiome in the Pathogenesis of Prostate Cancer: A Prospective, Pilot Study (Golombos, 2016)
8. Increased Abundance of Clostridium and Fusobacterium in Gastric Microbiota of Patients with Gastric Cancer in Taiwan (Hsieh, 2018)
9. Association of Dietary Patterns With Risk of Colorectal Cancer Subtypes Classified by Fusobacterium nucleatum in Tumor Tissue (Mehta, 2017)
10. Different dietary fibre sources and risks of colorectal cancer and adenoma: a dose-response meta-analysis of prospective studies (Hannah, 2019)
11. Clinical applications of gut microbiota in cancer biology (Wong, 2019)
12. Fat, fibre and cancer risk in African Americans and rural Africans (O'Keefe, 2015)
13. Dietary Fibers from Fruits and Vegetables and Their Health Benefits via Modulation of Gut Microbiota (Cui, 2019)
14. Diet and the Human Gut Microbiome: An International Review (Wilson, 2020)
15. American Gut: an Open Platform for Citizen Science Microbiome Research (McDonald, 2018)
16. Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review (Guyenet, 2019)
17. Effect of Sequence of Fruit Intake in a Meal on Satiety (Hakim, 2019)
18. The effect of fiber on satiety and food intake: a systematic review (Clark, 2013)
19. The effect of fruit in different forms on energy intake and satiety at a meal (Flood-Obbagy, 2009)
20. Effects of fruit and vegetable, consumed in solid vs beverage forms, on acute and chronic appetitive responses in lean and obese adults (Houchins, 2012)
22. Dietary Guidelines for Americans, 2025–2030
23. Carbohydrate intake for adults and children: WHO guideline (2023)
24. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Lupton, 2005)
25. The Small Intestine Converts Dietary Fructose into Glucose and Organic Acids (Jang, 2018)
26. Important Food Sources of Fructose-Containing Sugars and Non-Alcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis of Controlled Trials (Lee, 2022)
27. Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity (Ruddick-Collins, 2022)
28. The Effect of Intermittent Fasting on Appetite: A Systematic Review and Meta-Analysis (Elsworth, 2023)
29. White Potatoes, Human Health, and Dietary Guidance (King, 2013)
30. A satiety index of co...Ещё21. A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women (Dreher, 2020)
22. Dietary Guidelines for Americans, 2025–2030
23. Carbohydrate intake for adults and children: WHO guideline (2023)
24. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Lupton, 2005)
25. The Small Intestine Converts Dietary Fructose into Glucose and Organic Acids (Jang, 2018)
26. Important Food Sources of Fructose-Containing Sugars and Non-Alcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis of Controlled Trials (Lee, 2022)
27. Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity (Ruddick-Collins, 2022)
28. The Effect of Intermittent Fasting on Appetite: A Systematic Review and Meta-Analysis (Elsworth, 2023)
29. White Potatoes, Human Health, and Dietary Guidance (King, 2013)
30. A satiety index of common foods (Holt, 1995)
31. Nutritional comparison of fresh, frozen, and canned fruits and vegetables II. Vitamin A and carotenoids, vitamin E, minerals and fiber (Rickman, 2007)
32. Frequent Canned Food Use is Positively Associated with Nutrient-Dense Food Group Consumption and Higher Nutrient Intakes in US Children and Adults (Comerford, 2015)