May 2017 Issue
Pulses in the Mediterranean Diet
By Sharon Palmer, RDN
Vol. 19, No. 5, P. 22
Pulses—beans, lentils, and peas—are the backbone of the traditional Mediterranean diet, which is associated with multiple health benefits. Take a lesson or two on how these humble foods can be nutritious, as well as delicious, within this cultural eating style.
As I sat in a sun-drenched outdoor café in the charming village of Vamos, Crete, a black-and-white cat rubbing against my ankle, the restaurant owner brought out a large bowl of beans to accompany my tomato, olive, and cucumber salad. The menu did little to describe how the beans might be prepared, but when they arrived I was pleased. The large, fleshy gigantes beans were cooked to just the right texture—a bit firm on the outside, yet creamy on the inside—and they'd been simmered in a broth of tomatoes, onions, carrots, garlic, and fresh oregano. Right before the dish arrived, the chef had drizzled the beans generously with Cretan extra virgin olive oil. And he brought a basket of rustic, toasted bread for an accompaniment, which I used to sop up the savory broth. It might sound simple, yet the meal was one of the most memorable of my entire trip in Greece.
This meal serves as an example of how pulses, such as dried beans, lentils, and peas, are at the very backbone of the traditional Mediterranean diet pattern, which reflects the way of eating in 16 countries surrounding the Mediterranean Sea, including Italy, Morocco, Spain, Greece, France, Turkey, and Lebanon. The key feature of this traditional eating style is a focus on plant foods, such as vegetables, fruits, grains, nuts, seeds, herbs, spices, and, of course, pulses. The main animal food in the diet is seafood, with moderate amounts of poultry, eggs, and dairy products and low amounts of red meat.
"Pulses are the humble backbone of Mediterranean cuisine, appearing in numerous traditional Mediterranean dishes," says Kelly Toups, MLA, RD, LDN, program director at Oldways. "On the Mediterranean Diet Pyramid, pulses appear at the base, alongside fruits, vegetables, grains, olive oil, herbs, and spices, as these wholesome plant foods are the focus of daily meals."
The researcher Ancel Keys, who launched the Seven Countries Study in 1958, is credited as the first to take notice of the associations between the Mediterranean diet and health.1 At that time, the Mediterranean diet—not really a "diet" but a way of life that had evolved over the millennia in this region—was considered the "poor man's" diet. Instead of more expensive protein choices, such as red meat, which wasn't well suited for domestication in the Mediterranean, good old reliable pulses often were turned to as a primary source of protein in this traditional diet. Little did the people of this region suspect that pulses were an important facet in their celebrated vitality.
"He walks to work daily and labors in the soft light of his Greek isle, midst the droning of crickets and the bray of distant donkeys, in the peace of his land. … His midday, main meal is of eggplant, with large livery mushrooms, crisp vegetables, and country bread dipped in the nectar that is golden Cretan olive oil. … Other meals are hot dishes of legumes seasoned with meats and condiments. The main dish is followed by a tangy salad, then by dates, Turkish sweets, nuts, or succulent fresh fruits. A sharp local wine completes this varied and savory cuisine. This living pattern, repeated six days a week, is climaxed by a happy Saturday evening. … He is handsome, rugged, kindly—and virile. His is the lowest heart-attack risk, the lowest death rate, and the greatest life expectancy in the Western world."
— Henry Blackburn, MD, describing the "low-coronary-risk male" in the Seven Countries Study
"Historically, meats and poultry were much more expensive than they are today, making animal protein harder to come by," Toups says. "In addition, Mediterranean culture before the mid-20th century drew heavily from religion, such as Greek Orthodox and Roman Catholic churches, as well as Islam and Judaism, which dictated frequent periods of religious fasting from meats and poultry. Dried pulses, such as chickpeas, lentils, or cannellini beans, offered a more affordable source of protein to Mediterranean people, and are shelf stable to boot," Toups says.
Health Benefits in Abundance
Today, we know that a body of evidence links the Mediterranean diet with multiple health benefits. According to Oldways, a nonprofit organization well-known for establishing the Mediterranean Diet Pyramid and its programs, hundreds of studies support the health advantages of the Mediterranean diet, including increased lifespan; improved brain function, rheumatoid arthritis, eye health, and fertility; better weight management; and reduced risk of certain cancers, heart disease, high blood pressure, diabetes, Alzheimer's disease, Parkinson's disease, and depression.2 In fact, in the 2015–2020 Dietary Guidelines for Americans, a Healthy Mediterranean-Style Eating Pattern is recommended as one of three eating styles that Americans should consider adopting for optimal health.3 While it's the entire eating pattern that provides benefits associated with the Mediterranean diet, pulses are truly a key characteristic of this diet. The Dietary Guidelines for Americans' Healthy Mediterranean-Style Eating Pattern recommends 11/2 cups per week of cooked beans and peas in a 2,000-kcal/day eating plan.3
Power in the Pulse
Pulses provide a rich source of nutrients in the traditional Mediterranean diet. A 1/2-cup serving contains at least 20% DV for fiber, folate, and manganese; at least 10% DV for protein, potassium, iron, magnesium, and copper; and 6% to 8% DV for selenium and zinc; as well as phytochemicals such as alkaloids, flavonoids, saponins, tannins, and phenolic compounds. The rich lysine content of pulses, when eaten in diets abundant in other plant foods, such as grains, provides a high-quality source of protein in the diet with adequate intakes of all amino acids.
John Sievenpiper, MD, PhD, FRCPC, an associate professor in the department of nutritional sciences at the University of Toronto, is an expert on pulses, having performed research on their benefits. Sievenpiper says, "Dietary pulses result in clinically meaningful improvements in glycemic control, as well as blood lipids, blood pressure, and body weight. These cardiometabolic benefits of dietary pulses translate into an important association with decreased incidence of cardiovascular disease." He explains that clinical practice guidelines have begun to recognize dietary pulses, as there has been a shift away from nutrient-based recommendations to more food and dietary pattern-based recommendations. "Traditional diets that combine the advantages of different foods result in benefits comparable to those seen with medications and provide the best opportunity for addressing the epidemics of obesity, diabetes, and cardiovascular disease," Sievenpiper adds. He recommends that including pulses can be a practical food-based strategy used to the greatest benefits within a healthful dietary pattern such as the Mediterranean diet.
Pulses Historical Roots
Pulses are the third-largest plant family, with more than 19,400 species, according to Sara Rose, vice president and director of government and industry affairs for Bush Brothers & Company. She explains that pulses are dry edible seeds with low fat content and include dried beans, peas, chickpeas, beans, lentils, fava beans/broad beans, black-eyed peas/field peas, pigeon peas, lupines, bambara beans, and bitter vetch.
Members of the pulse family were among the first cultivated plants in the Mediterranean. In many sunny regions around the Mediterranean Sea, the inhabitants turned to farming for sustenance, and pulses were easy to grow, requiring fewer agricultural inputs and resources, and the harvest could be stored for months on end. These plants have the ability to obtain nitrogen from the atmosphere through the action of special bacteria that live in nodules on their roots. This nitrogen goes into the production of protein for humans when people eat the seeds, and when the plant dies it returns nitrogen to the soil, building up soil fertility. This was an important facet for the nutrient-poor soil in the Mediterranean region.4 There's great variety in the Mediterranean's pulses. Native to the region are the important pulses fava, lentils, and chickpeas, as well as lupine beans, bitter vetch, and field peas. Other pulses were introduced later on, such as the cowpea from East Africa, tepary bean from the Americas, and lima bean from Peru.4
"Historically, people did plant and eat pulses, before developed nations came and told them to grow and eat other things that weren't as well suited for them," says Jenny Chandler, a Bristol, England-based food writer and United Nations Food and Agriculture Organization European Special Ambassador for the International Year of the Pulses. "Pulses have an extraordinary, long storage life; they can last for months dried or canned, and they can be planted again in times of disaster. They have a long root system, can grow in marginal areas, and can be grown as an intercrop with other crops. They're adaptive; they have been grown for hundreds of years, and they have the ability to fix nitrogen in the soil, which means less synthetic fertilizers. They're highly water efficient, requiring less water to grow than wheat, rice, or animal foods, and they contribute to food security."
Applying Lessons From the Mediterranean to Promoting Pulses
There are so many reasons—and ways—to inspire your clients to maximize pulses within a healthful eating pattern. "Incorporating more pulses into your meals is a great way to honor the spirit of the Mediterranean diet, while still allowing ample room for creativity," Toups says. "While 'pulses' aren't yet a household name in the US, Western favorites such as burgers, casseroles, and dips are actually very well suited for this versatile food group."
Pulses can be incorporated in each meal occasion: at breakfast with breakfast bean burritos or English-style baked beans, at snack-time with roasted chickpeas and hummus, for lunch with entrée salads sprinkled with kidney beans or lentil soup, and at dinner with entrées such as chili, bean stews, chickpea curry, and falafels.
Toups also suggests that black beans can add sustenance to veggie burger patties, and hold up beautifully to any number of burger toppings. "Hummus, black bean dips, and fava dips make delicious appetizers or game day bites, especially when paired with whole grain crackers or vegetable crudités. And chili recipes, the pride of many home cooks, are delicious when made with kidney beans or other pulses," Toups adds.
— Sharon Palmer, RDN, is the nutrition editor of Today's Dietitian and author of Plant-Powered for Life and The Plant-Powered Diet. She blogs every day at SharonPalmer.com.
1. Ancel Keys. The Seven Countries Study website. http://www.sevencountriesstudy.com/about-the-study/investigators/ancel-keys/. Accessed February 21, 2017.
2. Mediterranean diet. Oldways website. http://www.oldwayspt.org/traditional-diets/mediterranean-diet. Accessed February 21, 2017.
3. 2015–2020 Dietary Guidelines for Americans. Office of Disease Prevention and Health Promotion website. https://health.gov/dietaryguidelines/2015/. Accessed February 15, 2017.
4. Wright CA. The world of legumes. Clifford A. Wright website. http://www.cliffordawright.com/caw/food/entries/display.php/topic_id/6/id/103/. Accessed February 15, 2017.
"Kama ilivyoelezwa katika makala ya ""Mifugo katika Chakula cha Mediterania"" ya Sharon Palmer, RDN, Mei 2017." 19 (Soma zaidi.) Pulses, maharagwe, lentils, na maharagwe ni uti wa mgongo wa chakula cha jadi cha Mediterania, ambacho kinahusishwa na faida nyingi za afya. Kujifunza jinsi ya kula vyakula vya kawaida na vyenye lishe nzuri katika utamaduni huu. Nilipokuwa nikiketi kwenye mkahawa wa nje uliokuwa umechomwa na jua katika kijiji kizuri cha Vamos, Krete, paka mweusi na mweupe akinipiga kwenye mguu, mmiliki wa mkahawa huyo alileta bakuli kubwa la maharagwe ili kuandamana na saladi yangu ya nyanya, zeituni, na matango. Menyu haikueleza jinsi maharagwe hayo yangeweza kutayarishwa, lakini yalipofika nilifurahi. Mbegu hizo kubwa, zenye nyama kubwa zilipikwa kwa muundo unaofaa - zenye nguvu kidogo nje, lakini zenye umajimaji ndani - na zilikuwa zimepikwa katika mchuzi wa nyanya, vitunguu, karoti, vitunguu, na oregano safi. Kabla tu ya sahani hiyo kufika, mpishi alikuwa amepaka maharagwe hayo mafuta ya mzeituni ya Krete. Na alileta kikapu cha mkate wa kijijini, uliokaangwa kwa ajili ya kuandamana, ambayo nilitumia kuondoa mchuzi wa ladha. Huenda ikaonekana kuwa rahisi, lakini mlo huo ulikuwa mojawapo ya mlo usioweza kusahaulika zaidi katika safari yangu yote ya Ugiriki. Chakula hiki ni mfano wa jinsi mboga, kama vile maharagwe yaliyokaushwa, vitunguu, na maharagwe, ni uti wa mgongo wa mtindo wa chakula cha jadi cha Mediterania, ambayo inaonyesha njia ya kula katika nchi 16 zinazozunguka Bahari ya Mediterania, ikiwa ni pamoja na Italia, Morocco, Uhispania, Ugiriki, Ufaransa, Uturuki, na Lebanon. Mazoezi ya kawaida ya chakula cha kawaida ni ya mimea, kama vile mboga, matunda, nafaka, karanga, mbegu, mimea, viungo, na bila shaka, mboga. Chakula kikuu cha wanyama katika mlo huo ni chakula cha baharini, pamoja na kiasi kidogo cha kuku, mayai, na bidhaa za maziwa na kiasi kidogo cha nyama nyekundu. "Mchwa ni uti wa mgongo wa vyakula vya Mediterania, unaoonekana katika sahani nyingi za jadi za Mediterania, ""anasema Kelly Toups, MLA, RD, LDN, mkurugenzi wa programu katika Oldways." "Katika Piramidi ya Chakula cha Mediterania, mboga huonekana chini, pamoja na matunda, mboga, nafaka, mafuta ya zeituni, mimea, na vikolezo, kwa kuwa vyakula hivyo vyenye afya ni sehemu muhimu ya chakula cha kila siku". Ancel Keys, mwanasayansi wa utafiti wa nchi saba, aliandika kitabu chake cha kwanza cha utafiti wa nchi saba, kilichoitwa The Seven Countries Study, kilichohusu chakula cha Mediterania, ambacho kilikuwa ni njia ya maisha ya watu maskini. Badala ya kuchagua protini ghali zaidi, kama vile nyama nyekundu, ambayo haikufaa kwa ufugaji katika Mediterania, mboga nzuri za zamani za kuaminika mara nyingi ziligeuzwa kuwa chanzo kikuu cha protini katika lishe hii ya jadi. Watu wa eneo hilo hawakujua kwamba mboga za magugu zilikuwa sehemu muhimu ya uhai wao uliojulikana sana. "Anakwenda kazini kila siku akitembea na kufanya kazi katika mwanga laini wa kisiwa chake cha Kigiriki, katikati ya kelele za korongo na kelele za punda wa mbali, katika amani ya nchi yake.""" Chakula chake kikuu cha mchana ni mdalasini, na uyoga mkubwa, mboga nyangavu, na mkate wa nchi uliotiwa nectar ambayo ni mafuta ya mzeituni ya dhahabu ya Krethe. ... Vyakula vingine ni vyakula vya moto vya mboga zilizopakwa nyama na vikolezo. Chakula kikuu hufuatwa na saladi yenye ladha kali, kisha na mihogo, peremende ya Kituruki, karanga, au matunda matamu. Mvinyo mkali wa mahali hapo hutimiza vyakula hivi vyenye ladha mbalimbali na vyenye ladha nzuri. Mfano huu wa maisha, unaorudiwa siku sita kwa juma, hufikia upeo wakati wa jioni yenye furaha ya Jumamosi. Yeye ni mrembo, mgumu, mwenye fadhili na mwenye nguvu. Yeye ndiye mwenye hatari ya chini zaidi ya kupatwa na mshtuko wa moyo, kiwango cha chini zaidi cha vifo, na umri mkubwa zaidi wa kutazamia kuishi katika ulimwengu wa Magharibi." "Hii ni kwa sababu Henry Blackburn, MD, anaelezea ""kiwango cha chini cha hatari ya coronary"" katika utafiti wa nchi saba: ""Kihistoria, nyama na kuku zilikuwa ghali zaidi kuliko ilivyo leo, na kufanya protini ya wanyama kuwa ngumu kupata.""" "Kwa kuongezea, utamaduni wa Mediterania kabla ya katikati ya karne ya 20 ulichukua sana kutoka kwa dini, kama vile makanisa ya Kigiriki ya Orthodox na Katoliki ya Kirumi, pamoja na Uislamu na Dini ya Kiyahudi, ambayo ilitoa vipindi vya mara kwa mara vya kufunga kidini kutoka kwa nyama na kuku. """ "Mazao ya mboga kavu, kama vile chickpeas, lentils, au maharagwe ya cannellini, yalitoa chanzo cha bei nafuu cha protini kwa watu wa Mediterania, na ni ya rafu ya kudumu, ""Toups anasema." Kuna mengi ya faida za afya, lakini kuna ushahidi kwamba mlo wa Mediterania una faida nyingi kwa afya. Kulingana na Oldways, shirika lisilo la faida linalojulikana kwa kuanzisha Piramidi ya Chakula cha Mediterania na programu zake, mamia ya masomo yanasaidia faida za afya za lishe ya Mediterania, ikiwa ni pamoja na kuongeza maisha; kuboresha kazi ya ubongo, ugonjwa wa arthritis, afya ya jicho, na uzazi; usimamizi bora wa uzito; na kupunguza hatari ya saratani fulani, ugonjwa wa moyo, shinikizo la damu, kisukari, ugonjwa wa Alzheimer, ugonjwa wa Parkinson, na kushuka moyo. Miongozo ya Chakula kwa Mfano wa Chakula cha Afya ya Mediterania ya Wamarekani inapendekeza vikombe 11 kwa wiki vya maharagwe na maharagwe yaliyopikwa katika mpango wa kula wa 2,000-kcal kwa siku. A: 1 2 kikombe cha chakula cha mchana kina angalau 20% ya DV kwa nyuzi, folate, na manganese; angalau 10% ya DV kwa protini, potasiamu, chuma, magnesiamu, na shaba; na 6% hadi 8% ya DV kwa seleniamu na zinki; pamoja na phytochemicals kama vile alkaloids, flavonoids, saponins, tannins, na misombo ya phenolic. Lisin ya mboga, wakati inapatikana katika vyakula vingi vya mimea, kama vile nafaka, hutoa chanzo cha protini ya hali ya juu katika chakula na ulaji wa kutosha wa asidi zote za amino. John Sievenpiper, PhD, Mtaalamu wa Sayansi ya Lishe katika Chuo Kikuu cha Toronto, ni mtaalamu wa mboga na amefanya utafiti juu ya faida zao. Sievenpiper anasema, "Mafunzo ya lishe husababisha maboresho ya kliniki yenye maana katika udhibiti wa glycemic, pamoja na lipids za damu, shinikizo la damu, na uzito wa mwili. Faida hizi za cardiometabolic za pulses za chakula hutafsiriwa katika uhusiano muhimu na kupungua kwa visa vya ugonjwa wa moyo na mishipa ya damu. " "Mwongozo wa mazoezi ya kliniki umeanza kutambua ""mchanganyiko wa lishe,"" kwani kumekuwa na mabadiliko kutoka kwa mapendekezo ya msingi wa virutubisho hadi mapendekezo zaidi ya msingi wa chakula na mtindo wa lishe." "Mlo wa kawaida unaounganisha faida za vyakula tofauti unaleta faida zinazolingana na zile zinazoonekana na dawa na hutoa fursa bora ya kushughulikia magonjwa ya kuharibika kwa uzito, kisukari, na ugonjwa wa moyo na mishipa ya damu, ""aliongeza Sievenpiper." "Mwanasayansi huyo anasema kuwa ""kujumuisha mboga za majani inaweza kuwa mkakati wa vitendo wa chakula unaotumika kwa faida kubwa ndani ya muundo wa lishe yenye afya kama vile lishe ya Mediterania.""" Mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea ya mimea. Mimea ya mboga ni mbegu kavu zinazokula na zenye mafuta machache na ni pamoja na maharagwe kavu, maharagwe, maharagwe, maharagwe, maharagwe, maharagwe ya fava, maharagwe ya macho nyeusi, maharagwe ya shamba, maharagwe ya njiwa, maharagwe ya bamboo, na maharagwe ya uchungu. Mimea ya aina ya pulse ilikuwa mojawapo ya mimea ya kwanza kupandwa katika Bahari ya Mediterania. Katika maeneo mengi yenye jua karibu na Bahari ya Mediterania, wakazi waligeukia kilimo ili kupata riziki, na mbegu zilikuwa rahisi kukuza, zikihitaji vifaa na rasilimali chache za kilimo, na mavuno yangeweza kuhifadhiwa kwa miezi mingi. Mimea hiyo huchukua nitrojeni kutoka angahewa kwa kutumia bakteria fulani zinazopatikana kwenye mizizi yake. Nitrojeni hiyo hutumiwa kutengeneza protini kwa ajili ya wanadamu wakati watu wanapokula mbegu, na wakati mmea unapokufa inarudisha nitrojeni kwenye udongo, na hivyo kuongeza uzazi wa udongo. Hii ni kwa sababu ya udongo wa Mediterania ambao ni maskini wa virutubisho na kwa sababu ya aina mbalimbali za mboga za mboga. Katika eneo hilo kuna maharagwe muhimu ya fava, ndizi, na maharagwe, na pia maharagwe ya lupine, vitch chungu, na maharagwe ya shamba. "Kama ilivyoelezwa hapo juu, ""Mapinduzi ya zamani ya Afrika ya Mashariki, kama vile maharagwe ya teparin kutoka Amerika, na maharagwe ya lima kutoka Peru, ni ya kawaida kwa watu kupanda na kula maharagwe kabla ya mataifa ya kisasa kuja na kuwaambia kukuza na kula vitu vingine ambavyo havikufaa kwao,"" anasema Jenny Chandler, mwandishi wa chakula wa Bristol, Uingereza na Balozi Maalum wa Umoja wa Mataifa wa Chakula na Kilimo kwa Mwaka wa Kimataifa wa Maharagwe." "Mimea ya mboga ina maisha ya kuhifadhi ya muda mrefu; inaweza kudumu kwa miezi kadhaa ikiwa imekaushwa au imewekwa kwenye makopo, na inaweza kupandwa tena wakati wa msiba. """ Wana mfumo mrefu wa mizizi, wanaweza kukua katika maeneo ya pembeni, na wanaweza kukua kama intercrop na mazao mengine. Mimea hii imekua kwa mamia ya miaka na ina uwezo wa kuunganisha nitrojeni katika udongo, na hivyo kupunguza matumizi ya mbolea za synthetic. "Hizi ni mbegu za maji, zinahitaji maji kidogo kukua kuliko ngano, mchele, au chakula cha wanyama, na zinachangia usalama wa chakula. """ Kutumia masomo kutoka Mediterania kukuza pulses Kuna sababu nyingi <unk> na njia <unk>kuchochea wateja wako kuongeza pulses ndani ya mtindo wa kula afya. "Kujumuisha mboga nyingi katika chakula chako ni njia nzuri ya kuheshimu roho ya lishe ya Mediterania, wakati bado ukiruhusu nafasi ya kutosha kwa ubunifu, ""Toups anasema." "Wakati 'pulses' bado si jina la kaya nchini Marekani, favorites Magharibi kama vile burgers, casseroles, na dips ni kweli vizuri sana kwa ajili ya kundi hili la chakula versatile. """ Pulses inaweza kuingizwa katika kila chakula cha jioni: wakati wa kiamsha kinywa na burritos ya maharagwe au maharagwe ya Kiingereza, wakati wa vitafunio na chickpeas na hummus, wakati wa chakula cha mchana na saladi za entries zilizopakwa maharagwe ya figo au supu ya lentil, na wakati wa chakula cha jioni na entries kama vile chili, stews ya maharagwe, curry ya chickpeas, na falafel. Toups pia inashauri kwamba maharagwe nyeusi inaweza kuongeza chakula kwa veggie burger patties, na kushikilia up vizuri kwa idadi yoyote ya toppings burger. Hummus, dip ya maharagwe meusi, na dip ya fava hufanya appetizers ladha au bite ya siku ya mchezo, hasa wakati paired na crackers nafaka nzima au crudités mboga. "Na mapishi ya pilipili, kiburi cha wapishi wengi wa nyumbani, ni mazuri sana yanapofanywa kwa maharagwe au mboga nyingine, ""aongezea Toups." Sharon Palmer, Mkurugenzi wa Mazao ya Today's Dietitian, ni mwandishi wa kitabu cha Plant-Powered for Life na The Plant-Powered Diet. Yeye anaandika kila siku kwenye SharonPalmer.com. 1. Uwe na mtazamo wa kweli Ancel Keys. Tovuti ya Utafiti wa Nchi Saba. "Hii ni kwa sababu ya ""seven countries study"" ambayo ni utafiti wa nchi saba na inaonyesha kwamba nchi saba zina uwezo wa kufanya utafiti wa nchi saba." Ilipatikana Februari 21, 2017. 2. Uwezekano wa kupata Chakula cha Mediterania. Tovuti ya Oldways. "Kama ilivyoelezwa katika makala hii, ""Mipango ya chakula ya kitamaduni ya Mediterania"" ni mojawapo ya njia za chakula cha kitamaduni." Ilipatikana Februari 21, 2017. 3. Uwe na mtazamo wa kweli Miongozo ya Lishe ya 2015-2020 kwa Wamarekani Ofisi ya Kuzuia Magonjwa na Uendelezaji wa Afya tovuti. (Hii ni kwa mujibu wa miongozo ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya ya afya). Ilipatikana Februari 15, 2017. 4. Uwe na uhakika CA Wright Ulimwengu wa mboga. Clifford A. Wright tovuti. "Kama ilivyoelezwa katika ukurasa wa ""Cliff & Wright"" (Cliff & Wright, 2013) na ""Cliff & Wright, 2013"" (Cliff & Wright, 2013) na ""Cliff & Wright, 2013"" (Cliff & Wright, 2013) na ""Cliff & Wright, 2013"" (Cliff & Wright, 2013) na ""Cliff & Wright, 2013"" (Cliff & Wright, 2013)." Ilipatikana Februari 15, 2017.