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Шаг третий: стимулируйте выработку укротителя аппетита — лептина
1. Montague CT, Farooqi IS, Whitehead JP, et al. Congenital leptin deficiency is associated with severe early-onset obesity in humans. Nature 1997;387:903-8. 2. Farooqi IS, Jebb SA, Langmack G, et al. Effects of recombinant leptin therapy in a child with congenital leptin deficiency. N Engl J Med 1999;341:879-84. 3. Cella F, Adami GF, Giordano G, Cordera R. Effects of dietary restriction on serum leptin concentration in obese women. Int J Obes 1999;23:494-7. 4. Fox C, Esparza J, Nicolson M, Bennett PH, Schulz LO, Valencia ME, Ravussin E. Plasma leptin concentrations in Pima Indians living in drastically different environments. Diabetes Care 1999 Mar;22(3):413-7. 5. Heshka JT, Jones PJ. A role for dietary fat in leptin receptor, OB-Rb, function. Life Sci 2001;69:987-1003. 6. Reseland JE, Haugen F, Hollung K, et al. Reduction of leptin gene expression by dietary polyunsaturated fatty acids. J Lipid Res 2001;42:743-50. 7. Weyer C, Walford RL, Harper IT, Milner M, MacCallum T, Tataranni PA, Ravussin E. Energy metabolism after 2 y of energy restriction: the biosphere 2 experiment. Am J Clin Nutr 2000;72:946-53. 8. Chu NF, Stampfer MJ, Spiegelman D, Rifai N, Hotamisligil GS, Rimm EB. Dietary and lifestyle factors in relation to plasma leptin concentrations among normal-weight and overweight men. IntJObesRelatMetabDisord 2001 Jan;25(1):106-14.
Шаг четвертый: разорвите порочный круг циклического обжорства
1. Berteus Forslund H, Lindroos AK, Sjostrom L, Lissner L. Meal patterns and obesity in Swedish women — a simple instrument describing usual meal types, frequency, and temporal distribution. Eur J Clin Nutr 2002;56:740-7. 2. Barnard ND, Scialli AR, Hurlock D, Bertron P. Diet and sex-hormone binding globulin, dysmenorrhea, and premenstrual symptoms. Obstet Gynecol 2000;95: 245-50. 3. Vanovski JA, Vanovski SZ, Sovik KN, Nguyen TT, O'Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med 2000;342:861-7.
Шаг пятый: регулярно занимайтесь физическими упражнениями и отдыхайте
1. Poehlman ET, Tremblay A, Nadeau A, Dussault J, Thériault G, Bouchard C. Heredity and changes in hormones and metabolic rates with short-term training. Am J Physiol 1986;250:E711-17. 2. Jakicic JM, Winters C, Lang W, Wing RR. Effects of intermittent exercise and use of home exercise equipment on adherence, weight loss, and fitness in over-weight women. JAMA 1999;282:1554-60. 3. World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, and The Prevention Of Cancer: A Global Perspective (Washington, D.C.: World Cancer Research Fund/American Institute for Cancer Research, 1997),398–403.
Шаг седьмой: найдите для себя дополнительные стимулы
1. Thorogood M, Mann J, Appleby P, McPherson K. Risk of death from cancer and ischaemic heart disease in meat and non-meat eaters. Brit Med J 1994;308: 1667-70. 2. Ornish D, Brown SE, Scherwitz LW, et al. Can lifestyle changes reverse coronary heart disease? Lancet 1990;336:129–133. 3. Kauppila LI. Can low-back pain be due to lumbar artery disease? Lancet 1995; 346:888-9. 4. Michal V. Arterial disease as a cause of impotence. Clin Endocrinol Metab 1982; 11:725-48. 5. Wabrek AJ, Burchell RC. Male sexual dysfunction associated with coronary heart disease. Arch Sex Behav 1980;9:69–75. 6. Nicholson AS, Sklar M, Barnard ND, Gore S, Sullivan R, Browning S. Toward improved management of NIDDM: a randomized, controlled, pilot intervention using a low-fat, vegetarian diet. Prev Med 1999;29:87–91. 7. Lindahl O, Lindwall L, Spangberg A, Stenram A, Ockerman PA. A vegan regimen with reduced medication in the treatment of hypertension. Br J Nutr 1984;52: 11–20. 8. Burkitt DP. Hemorrhoids, varicose veins, and deep vein thrombosis: epidemiologic features and suggested causative factors. Canad J Surg 1975;18:483-8. 9. Reddy ST, Wang CY, Sakhaee K, Brinkley L, Pak CY. Effect of low-carbohydrate high-protein diets on acid-base balance, stone-forming propensity, and calcium metabolism. Am J Kidney Dis 2002;40:265-74. 10. Barnard ND, Scialli AR, Bertron P, Hurlock D, Edmonds K, Talev L. Effectiveness of a low-fat, vegetarian diet in altering serum lipids in healthy premenopausal women. Am J Cardiol 2000;85:969-72. 11. Fraser GE, Shavlik DJ. Ten years of life: is it a matter of choice? Arch Intern Med 2001;161:1645-52. 12. Barnard ND, Nicholson A, Howard JL. The medical costs attributable to meat consumption. Prev Med 1995;24:646-55.
Пища, которая на любовь ответит взаимностью
1. Barnard ND, Scialli AR, Bertron P, Hurlock D, Edmonds K, Talev L. Effectiveness of a low-fat vegetarian diet in altering serum lipids in healthy premenopausal women. Am J Cardiol 2000;85:969-72. 2. American Dietetic Association. Position of the American Dietetic Association: vegetarian diets. J Am Dietetic Asso 1997;97:1317-21. 3. Abelow, BJ, Holford, TR, Insogna KL. Cross-cultural association between dietary animal protein and hip fracture: a hypothesis. Calcif Tissue Int 1992;50:14–18.
Аббревиатуры
Am J Clin Nutr American Journal of Clinical Nutrition Am J Cardiol American Journal of Cardiology Am J Epidemiol American Journal of Epidemiology Am J Kidney Dis American Journal of Kidney Diseases Am J Med American Journal of Medicine Am J Physiol American Journal of Physiology Am J Psychiatry American Journal of Psychiatry Am J Publ Health American Journal of Public Health Annu Rev Nutr Annual Review of Nutrition Arch Intern Med Archives of Internal Medicine Arch Neurol Archives of Neurology Arch Sex Behav Archives of Sexual Behavior Biol Psychiatry Biolosical Psychiatry Br J Clin Psychol British Journal of Clinical psychology Br J Nutr British Journal of Nutrition Brit Med J British Medical Journal Calcif Tissue Int Calcified Tissue International Canad J Surg Canadian Journal of Surgery Cancer Res Cancer Research Clin Endocrinol Metab Clinical Endocrinology and Metabolism Devl Psychol Developmental psychology Eur J Cancer European Journal of Cancer Prevention Eur J Clin Nutr European Journal of Clinical Nutrition Eur Psychiatry European Psychiatry FEBS Lett FEBS Letters Intl J Eating Disord International Journal of Eating Disorders Intl J Food Sci Nutr International Journal of Food Sciences and Nutrition Intl J Obes International Journal of Obesity Intl J Obes Relat Metab Disord International Journal of Obesity and Related Metabolic Disorders J Am Dietetic Asso Journal of the American Dietetic Association J Clin Endocrinol Journal of Clinical Endocrinology J Clin Endocrinol Metab Journal of Clinical Endocrinology and Metabolism J Clin Psychiatry Journal of Clinical Psychiatry J Dairy Res Journal of Dairy Research J Lipid Res Journal of Lipid Research J Natl Cancer Inst Journal of the National Cancer Institute J Nurs Res Journal of Nursing Research J of Food Journal of Food Science J Pediatr Psychol Journal of Pediatric Psychology J Royal Soc Med Journal of the Royal Society of Medicine J Sci Fd Agric Journal of the Science of Food and Agriculture Life Sci Life Sciences Med Hypotheses Medical Hypotheses Metab Metabolism Monogr Soc Res Child Dev Monographs of the Society for Research in Child Development N EnglJ Med New EnglandJournal of Medicine Nutr Neurosci Nutritional Neurosciences Nutr Rep Intl Nutrition Reports International Nutr Rev Nutrition Reviews Obstet Gynecol Obstetrics and Gynecology Physiol Behav Physiology and Behavior Prev Med Preventive Medicine Schizophr Bull Schizophrenia Bulletin West J Nurs Res Western Journal of Nursing Research
Рекомендуемая литература
Информация о питании
Barnard, Neal. Food for Life. New York: Harmony Books, 1993. --. Eat Right, Live Longer. New York: Harmony Books, 1995. --. Foods That Fight Pain. New York: Harmony Books, 1998. --. Turn off the Fat Genes. New York: Harmony Books, 2001. Davis, Brenda, and Vesanto Melina. Becoming Vegan. Summertown, Tenn.: Book Publishing Co., 2000. McDougall, John. The McDougall Program. New York: Plume Books, 1991. Moran, Victoria. The Love-Powered Diet. San Rafael, Calif.: New World Library, 1992. Ornish, Dean. Dr. Dean Ornish's Program for Reversing Heart Disease. New York: Random House, 1990. --. Eat More Weigh Less. New York: HarperCollins, 1993. Physicians Committee for Responsible Medicine. Healthy Eating for Life Series. New York: John Wiley & Sons, 2000–2002. Includes the following titles: Healthy Eating for Life for Children, Healthy Eating for Life for Women, Healthy Eating for Life to Prevent and Treat Diabetes, and Healthy Eating for Life to Prevent and Treat Cancer. Stepaniak, Joanne. The Vegan Sourcebook. New York: McGraw-Hill, 2000. Weil, Andrew. Natural Health, Natural Medicine. New York: Houghton Mifflin, 1993.
Поваренные книги
Barnard, Neal. The Best in the World. Washington, D.C.: Physicians Committee for Responsible Medicine, 1998. Barnard, Tanya, and Sarah Kramer. How it all Vegan. Vancouver: Arsenal Pulp Press Ltd., 1999. Bennett, Jannequin. Very Vegetarian. Nashville: Rutledge Hill Press, 2001. Bronfman, David, and Rachelle Bronfrnan. CalciYum! Toronto: Bromedia, 1998. Costigan, Fran. Great Good Desserts Naturally. Summertown, Tenn.: Book Publishing Co., 2000. Davis, Brenda, Bryanna Clark Grogan, and Joanne Stepaniak: Dairy-Free and Delicious. Summertown, Tenn.: Book Publishing Co., 2001. Keller, Jennifer. The Best in the World II. Washington, D.C.: Physicians Committee for Responsible Medicine, 2002. Klein, Donna. The Mediterranean Vegan Kitchen: Meat-Free, Egg-Free, Dairy-Free Dishes from the Healthiest Place Under the Sun. New York: HP Books, 2001. Kornfeld, Myra. The Voluptuous Vegan. New York: Clarkson N. Potter, 2000. Krauss, Pam. Moosewood Restaurant Low-Fat Favorites. New York: Clarkson N. Potter, 1996. McDougall, Mary, and John McDougall. The McDougall Quick & Easy Cookbook. New York: Plume Books, 1999. Oser, Marie. The Soy of Cooking. New York: John Wiley & Sons, 1996. --. The Enlightened Kitchen. New York: John Wiley & Sons, 2002. Raymond, Jennifer. The Peaceful Palate. Summertown, Tenn.: Book Publishing Co., 1996. --. Fat-Free & Easy. Calistoga, Calif.: Heart & Soul Publications, 1997. Sass, Lorna. Lorna Sass' Complete Vegetarian Kitchen. New York: HarperCollins, 1995. Stepaniak, Joanne. The Uncheese Cookbook. Summertown, Tenn.: Book Publishing Co., 1994. --. Table for Two. Summertown, Tenn.: Book Publishing Co., 1996. --. Delicious Food for a Healthy Heart. Summertown, Tenn.: Book Publishing Co., 1999. --. Vegan Deli. Summertown, Tenn.: Book Publishing Co., 2001. Stepaniak, Joanne, and Suzanne Havala. Vegan Vittles. Summertown, Tenn.: Book Publishing Co., 1996.
[1]На случай, если Вы задаетесь вопросом, почему блокираторы опиатов такие, как налоксон, не используются в программах похудания, поясню. При длительном применении подобные препараты разрушают печень.
[2](http://www2.coca-cola.com/contactus/myths_rumors/ingredients_addictive.html (посещение 13 августа 2002 г.)
[3]К другим провоцирующим мигрени продуктам относятся яйца, цитрусовые фрукты, пшеница, орехи, томаты, лук, кукуруза, яблоки и бананы. Подробнее о влиянии пищи на возникновение мигреней читайте в моей книге Food That Fight Pain (Harmony Books», 1998).
[4]По сути, коровье молоко сильно отличается от человечьего. Коровье молоко изобилует казеином, придающим створоженным сгусткам белый цвет, и бедно сывороткой, протеином, который после свертывания молока остается в водянистой части. Грудное молоко человека обладает противоположным составом: содержит мало казеина и много сыворотки.5
[5]В ходе одного из последних исследований в коровьем молоке распознали следующие гормоны и сходные химические вещества: пролактин, соматостатин, мелатонин, окситоцин, гормон роста, лютеинизирующий гормонвысвобождающий гормон, тиреотропин-высвобождающий гормон, тиреотропный гормон, вазоактивный пептид кишечника, кальцитонин, паратиреоидный гормон, кортикостероиды, эстрогены, прогестерон, инсулин, фактор роста эпидермиса, инсулиноподобный фактор роста, эритропоэтин, бомбезин, нейротензин, мотилин, холецистокинин.15
[6](Список продуктов, способных спровоцировать артрит также включает кукурузу, мясо, пшеницу, яйца, цитрусовые фрукты, картофель, томаты, орехи и кофе. Более подробную информацию см. Barnard N. Foods That Fight Pain. New York: Harmony Books, 1998.
[7]Barnard N. Foods That Fight Pain . New York: Harmony Books, 1998.
[8]Термин «эстроген» относится к группе сродных веществ, включающих эстрадиол, эстрон и другие. Для простоты я всех их буду называть эстрогеном .
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