Тим Спектор - Обязательный завтрак, вредный кофе и опасный фастфуд

choosemyplate.gov.

nhs.uk/live-well/eat-well/the-eatwell-guide/.

Велнес (от well — «хорошо», букв. «хорошее самочувствие») — концепция здорового образа жизни, заботы о физическом и ментальном здоровье, правильного питания, отказа от вредных привычек и разумных физических нагрузок.

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Кейл (кале, кудрявая капуста) — растение семейства капустные, богатое витаминами и минеральными веществами и благодаря этому ставшее популярным в последние годы. Прим. науч. ред.

joinzoe.com/studies.

Berry S. E. Decoding human postprandial responses to food and their potential for precision nutrition. PREDICT 1 Study // Nature Medicine. 2020 (in press).

Astley C. M. Genetic evidence that carbohydrate-stimulated insulin secretion leads to obesity // Clin. Chem. 2018. Vol. 64. No. 1. Pp. 192–200.

Gardner C. D. Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial // JAMA. 2018. Feb. 20. Vol. 319. No. 7. Pp. 667–679.

Димсам (дим сам) — легкие закуски в китайской кухне, обычно подаваемые с чаем; роти — традиционный индийский хлеб; сааг алу — индийское блюдо из зелени, картофеля и специй. Прим. науч. ред.

Sievert K. Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials // BMJ. 2019. Vol. 364. P. 142.

Уровень основного обмена — энергия, которую организм расходует в состоянии покоя. Прим. науч. ред.

Betts J. A. Is breakfast the most important meal of the day? // Proceedings of the Nutrition Society. 2016. Vol. 75. No. 4. Pp. 464–474; Casazza K. Weighing the evidence of common beliefs in obesity research // Critical Reviews in Food Science and Nutrition. 2014. Vol. 55. No. 14. Pp. 2014–2053.

Jenkins D. J. Nibbling versus gorging: metabolic advantages of increased meal frequency // New England Journal of Medicine. 1989. Vol. 321. No. 14. Pp. 929–934.

nhs.uk/live-well/eat-well/eight-tips-for-healthy-eating/(12 April 2019).

Gabel K. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: a pilot study // Nutrition and Healthy Aging. 2018. Vol. 4. No. 4. Pp. 345–353; de Cabo R. Effects of intermittent fasting on health, aging and disease // New England Journal of Medicine. 2019. Vol. 381. Pp. 2541–2551.

Casazza K. Weighing the evidence of common beliefs in obesity research // Critical Reviews in Food Science and Nutrition. 2014. Vol. 55. No. 14. Pp. 2014–2053.

Kaczmarek J. Complex interactions of circadian rhythms, eating behaviors, and the gastrointestinal microbiota and their potential impact on health // Nutrition Reviews. 2017. Vol. 75. No. 9. Pp. 673–682.

Adolfus K. The effects of breakfast and breakfast composition on cognition in children and adolescents: a systematic review // Advances in Nutrition. 2016. Vol. 7. No. 3. Pp. 590S–612S.

Levine J. Energy expenditure of nonexercise activity // American Journal of Clinical Nutrition. 2000. Vol. 72. No. 6. Pp. 1451–1454.

Novotny J. A. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diet // Am. J. Clin. Nutr. 2012. Vol. 96. No. 2. Pp. 296–301.

Carmody R. N. Cooking shapes the structure and function of the gut microbiome // Nature Microbiology. 2019. Vol. 4. No. 12. Pp. 2052–2063.

gov.uk/government/statistical-data-sets/family-food-datasets.

Chaix A. Time-restricted feeding prevents obesity and metabolic syndrome in mice lacking a circadian clock // Cell Metab. 2019. Vol. 29. No. 2. Pp. 303–319.

Ebbeling C. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial // BMJ. 2018. Vol. 363. P. k4583.

Gardner C. D. Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults // JAMA. 2018. Vol. 319. No. 7. Pp. 667–679.

Nunan D. Implausible discussions in saturated fat “research”; definitive solutions won’t come from another million editorials (or a million views of one) // Br. J. Sports Med. 2019. Vol. 53. No. 24. Pp. 1512–1513.

nhs.uk/live-well/eat-well/the-eatwell-guide/(28 January 2019).

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Резолвины — вещества, вырабатываемые организмом из жирных кислот, медиаторы противовоспалительных реакций. В настоящее время их функции активно изучаются. Прим. науч. ред.

Serhan C. N. Resolvins in inflammation // J. Clin. Invest. 2018. Vol. 128. No. 7. Pp. 2657–2669.

Zhong V. W. Associations of dietary cholesterol or egg consumption with incident cardiovascular disease and mortality // JAMA. 2019. Vol. 321. No. 11. Pp. 1081–1095.

Mozaffarian D. Dietary and policy priorities for cardiovascular disease, diabetes, and obesity: a comprehensive review // Circulation. 2016. Vol. 133. No. 2. Pp. 187–225.

Pimpin L. Is butter back? A systematic review and meta-analysis of butter consumption and risk of cardiovascular disease, diabetes, and total mortality // PLOS ONE. 2016. Vol. 11. No. 6. P. e0158118.

Справедливости ради стоит сказать, что пищевая промышленность не синтезирует трансжиры целенаправленно. Это побочный продукт гидрогенизации — превращения ненасыщенных жиров в насыщенные для получения твердых жиров из жидких. Трансжиры в небольших количествах естественным образом присутствуют в натуральных мясных продуктах и в молоке. Прим. науч. ред.

Gardner C. D. Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults // JAMA. 2018. Vol. 319. No. 7. Pp. 667–679.

Hemilä H. Vitamin C for preventing and treating the common cold // Cochrane Database of Systematic Reviews. 2013. Jan. 31. Vol. 1. P. CD000980.

Австралазия — термин, использующийся для обозначения региона, включающего в себя Австралию, Новую Гвинею, Новую Зеландию и прилегающие к ним острова Тихого океана.

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Vellekkatt F. Efficacy of vitamin D supplementation in major depression: a metaanalysis of randomized controlled trials // Journal of Postgraduate Medicine. 2019. Vol. 65. No. 2. Pp. 74–80; Feldman D. The role of vitamin D in reducing cancer risk and progression // Nature Reviews Cancer. 2014. Vol. 14. No. 5. Pp. 342–357.

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Ozkan B. Vitamin D intoxication // Turkish Journal of Pediatrics. 2012. Vol. 54. No. 2. Pp. 93–98.

В дикорастущих грибах витамин D синтезируется под действием солнечного света, его концентрация невысока и сильно зависит от условий произрастания гриба. Некоторые грибы промышленного производства облучают ультрафиолетом, что стимулирует синтез витамина D. В процессе хранения содержание витамина D в грибах уменьшается. Прим. науч. ред.

Bischoff-Ferrari H. A. Monthly high-dose vitamin D treatment for the prevention of functional decline: a randomized clinical trial // JAMA Internal Medicine. 2016. Vol. 176. No. 2. Pp. 175–183; Smith H. Effect of annual intramuscular vitamin D on fracture risk in elderly men and women // Rheumatology. 2007. Vol. 46. No. 12. Pp. 1852–1857.

Li K. Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort // Heart. 2012. Vol. 98. Pp. 920–925; Anderson J. B. Calcium intake from diet and supplements and the risk of coronary artery calcification and its progression among older adults: 10-year follow-up of the multi-ethnic study of atherosclerosis (MESA) // Journal of the American Heart Association. 2016. Vol. 5. No. 10. P. e003815.

Schoenfeld B. J. Is there a postworkout anabolic window of opportunity for nutrient consumption? // Journal of Orthopaedic and Sports Physical Therapy. 2018. Vol. 48. No. 12. Pp. 911–914.