无淀粉饮食基本食物指南.doc

The No Starch Diet Basic Food Guide NOTE: This list is not a complete or exhaustive list of safe and unsafe foods for the No Starch Diet (NSD). It is intended to give you a starting point for beginning the diet. You will need to customize the diet to suit your personal starch tolerance levels. Foods To Avoid Generally Safe Foods Fringe Foods. May adversely affect some people ANY food or beverage that tests positive for starch with the iodine test regardless of what you read as safe on this or any other list!Meat - chicken, beef, lamb, turkey, pork etc EggsFish and other seafood Tofu. Check ingredients for added starch. Dairy. This is a common problem and many find the need to eliminate or reduce dairy along with starch. Sugar Almonds and almond flour Chocolate ALL grains - wheat, bran, barley, rye, oats, rice, malt, maize, quinoa, buckwheat, spelt, bulgur, couscous, corn, semolina, sorghum, polenta, millet etc Raw vegetables: salad greens & lettuces, spinach, red & white cabbage, cucumber, onion, shallots, capsicum/bell peppers, celery, spring onion, broccoli, mushrooms, fresh or dried herbsOnions, asparagus, avocado, tomatoes, cabbage, cauliflower, zucchini, squash, garlic, carrots Starchy vegetables. Root vegetables, potato, sweet potato, parsnips, yams, taro, cassava radish, beetroot, celeriac, corn, pumpkin, arrowroot, tapioca etc Cooked vegetables: broccoli, asparagus, onion, shallots, mushrooms, capsicum, celery, red and white cabbage, swiss chard/ silverbeet, collard greens, kale, fresh or dried herbs Starchy spices. All spices are starchy including black pepper but you may be able to tolerate them in small doses. Lentils and Pulses. Peas, split peas, beans (eg Baked beans, kidney beans, soy beans, broad beans, butter beans etc), chick peas, dhal etc Non-starchy fresh and/or dried fruit eg green grapes, melons, lychee, kiwifruit, berries, coconut, raisins, sultanas, dates etc Starchy nuts - peanuts, cashews, chestnuts, pecans Non-starchy nuts & seeds - macadamias, walnuts, pine nuts, blanched almonds, sesame seeds Starchy fruit - bananas, fruit that hasnt been ripened properly eg cold stored fruit Baked goods made with Coconut flour or Almond flour. See our Recipe Forum for ideas. Starchy thickeners in processed foods - any thickener in the 1400 range is a modified starch http:/www.starch.dk/isi/applic/E-numbers.htm Ham, bacon, salami, smoked fish etc. Check ingredients for added starch Soft cheeses eg brie. The white coating is starchy Mayonnaise, aioli, balsamic vinaigrette dressings, tamari sauce. Check ingredients for added starch Pulpy fruit juices, soy sauce Homemade sauerkraut Tea, coffee, herbal teas, non-pulpy fruit juice, coconut milk/cream - check ingredients for added starch It is very helpful if you are just starting out to read Carol Sinclairs book The IBS Low Starch Diet. She has AS and IBS. This book explains the reasoning behind the diet and how and why it works. It also spells out what you can and cant eat in detail and has some recipes to give you ideas. You can test food for starch using Iodine solution which can be purchased from your local pharmacy or drug store. Do not use color free iodine as it will not work. To test: Put a few drops on the food and wait to see if the iodine changes color from amber to dark brown or black. If it does then the food is starchy so do not eat it! Also, iodine is poisonous so do not eat that piece of food if it has iodine on it. When it comes to fruit and vegetables there can be differences in starch levels depending on when the fruit or vegetable was picked, how it was stored (eg picked under-ripe and cold stored), where you are in the world, varieties grown etc. So it is best to test with iodine to be sure. Dairy products are not starchy in themselves, only if starch has been added (example is thickeners added into cottage cheese etc). Some avoid dairy products not because of starch but because the lactose and casein protein (milk protein) often cause problems. They can serve as a secondary food source for the Klebsiella bacteria. Some people find they do not make much progress on the NSD until they eliminate dairy along with starch. 转自风湿家园 as交流区 翻译 挥之不去 以下翻译自 “无淀粉饮食基本食物指南 注：该列表并不是一个完整或全面的“无淀粉饮食（NSD）”安全和不安全食物列表。它的目的是给你一个开展该饮食计划的开始方向。你需要在今后调整该饮食以适应你个人的淀粉忍受度水平。 要避免的食物 1，任何碘测试呈阳性反应的食物或饮料，不管它在这个或其它的“安全”名单上。 2，所有谷物：小麦、麸皮、大麦、黑麦、燕麦、稻米、麦芽、玉米、quinoa、荞麦、spelt、bulgeur、（北非的）蒸粗麦粉食物；（含有蒸粗麦粉的）肉菜饭、玉米、麦糁，粗面粉（用以制作意大利面食和甜食）/粗面粉布丁（semolina）、高粱米、polentan、黍类、粟、小米、谷类食品，等等。 3，富含淀粉的蔬菜：根茎蔬菜、土豆、甘薯、欧洲萝卜（防风）、薯蓣、taro、木薯淀粉、萝卜、甜菜根、块根芹（根芹菜）、玉米、南瓜、竹芋粉（竹芋根制成，用于烹调）、木薯淀粉，等等。 4，小扁豆（兵豆）和豆果果实（荚果；豆子）：豌豆、split peas、豆（例如：番茄酱烘豆（常制成罐头）、菜豆（云豆）、大豆、蚕豆、利马豆，等等）、鹰嘴豆、dhal，等等 5，富含淀粉的坚果：花生、腰果、栗子（板栗）、美洲山核桃 6，富含淀粉的水果：香蕉、没有适当地成熟的水果，例如冷藏水果 7，富含淀粉的加工食品中的thickeners（增稠剂？）：any thickeners in the 1400 range is a modified starch 8，软奶酪，例如：布里干酪（一种松软的法国奶酪），白色外层是富含淀粉的。 9，浆果果汁，酱油 通常安全的食物 1，肉：鸡肉、牛肉、羊羔肉、火鸡肉、猪肉，等等 蛋 鱼和其它海鲜 豆腐：检查成分以防添加淀粉 2，生吃的蔬菜：色拉绿色蔬菜和生菜、菠菜、红/白卷心菜（洋白菜、甘蓝）、黄瓜、洋葱、青葱（大葱）、辣椒/灯笼椒、芹菜、大葱、西兰花（花茎甘蓝、绿菜花）、蘑菇（蕈、伞菌）、鲜或干香草（药草）：欧芹/荷兰芹、薄荷、牛至 3，熟吃的蔬菜：西兰花（花茎甘蓝、绿菜花）、芦笋（龙须菜）、洋葱、青葱（大葱）、蘑菇（洋蘑菇？）、辣椒、芹菜、红/白卷心菜、叶甜菜/silverbeet、羽衣甘蓝、鲜或干香草 4，无淀粉鲜和/或干水果，例如：青葡萄、甜瓜、荔枝、猕猴桃（奇异果）、浆果（霉）、椰子、葡萄干、无核小葡萄干、海枣，等等 5，无淀粉坚果和种子（籽）：澳洲坚果、核桃（胡桃）、松子（松仁）、焯杏仁（扁桃仁）、芝麻籽 ! 6，火腿、咸猪肉（熏猪肉）、萨拉米香肠、熏鱼，等等。检查成分以防添加淀粉 7，蛋黄酱、aioli含蒜粒的沙拉酱、香草色拉调味汁调料、tamari酱。检查成分以防添加淀粉 8，自制泡菜 9，茶、咖啡、草药茶、非浆果果汁、椰子汁/奶油。检查成分以防添加淀粉边缘食物，可能损害某些人： 1，奶制品。这是一个常见的问题，许多人发现需要清除或减少带淀粉的奶制品。 食糖Sugar（区别于Sugars：植物、水果等所含的糖，举例：fruit sugars果糖。译者“挥之不去”注） 杏仁（扁桃树的果仁）和松仁粉 巧克力 2，洋葱、芦笋（龙须菜）、油梨（鳄梨）、番茄（西红柿）、洋白菜（卷心菜、甘蓝）、花椰菜、（深绿皮）密生西葫芦（小胡瓜）、squash南瓜（指笋瓜、西葫芦）、蒜、