Author william lee is a world-famous physician and biochemist.
He studied food by developing drugs, combined precision medicine with nutrition, and explained how the nutrients in daily diet would affect our health and help us improve our self-healing ability from the microscopic and molecular level.
This book was published in the United States in 20 19, and soon became a national bestseller, which won unanimous praise from experts and the media.
Nobel Prize winner in medicine, former director of American Cancer Institute, new york Times, Time Weekly and other media all recommended this book.
The ancients said that if you don't cure the disease, you can't cure it.
Taking medicine when you are sick is like digging a well when you are thirsty. It is too late.
An article in the German magazine Vitality in 2006 said that as long as we pay attention to improving our living habits, 60%-70% of diseases can heal themselves.
First of all, its goal is long-term health, not other short-term goals, so it should not be like short-term training, but a habit that can last a lifetime.
Second, we must have good adaptability. Our life will change with time and environment. If only certain foods are prescribed, the plan will be difficult to implement.
Third, we should customize it so that we can choose food according to our own preferences.
In this book, the author did not immediately give us a specific recipe, but first gave us a tool to customize our own diet plan, called 5? 5? 5 Plan (referred to as the Three-Five Plan).
Below, we will use it to simulate the process of making a diet plan.
It can be divided into two steps: the first step is definition, and the second step is combination.
Limit is to delimit the scope of healthy food.
In the book, the author lists more than 200 kinds of healthy foods for us.
We can choose our favorite food from here.
For example, among fruits, you can choose apples, grapes and peaches;
Among vegetables, celery, tomato, spinach and asparagus are selected;
Beans and mushrooms are selected from soybeans, peas, mushrooms and Pleurotus ostreatus;
For seafood, choose cod, tuna and salmon; As for drinks, beer, red wine and all kinds of tea will do.
You can choose five foods you want to eat today, which are the first five in the third five-year plan.
Next, you need to check the table mentioned above to make sure that these five foods cover five mechanisms, and each food corresponds to at least one, which is the second five in three or five miles.
Finally, we must decide when to eat.
The author doesn't mean that we need to eat these five foods five times, but that we have five chances to eat them every day.
For example, after eating two meals in the morning and afternoon, if you find that you are missing two kinds, you can have a cup of tea and an apple in the afternoon and eat more at night.
The "Three Five" plan may not have immediate effect, but it doesn't need you to make great changes in your life, and it can be compatible with other diet plans.
It is not a definite diet plan, but a tool to help you optimize your diet.
Eating is an attitude towards life.
Some people follow nature and pursue freedom, while others are strict with themselves and pursue utility.
Of course, each has its own advantages, and like the third five-year plan, giving yourself moderate freedom under a certain framework is to pursue long-term and balance.
The advantage of doing so is a bit like that a fixed investment will bring compound interest.
Ordinary people can't study the trends of stocks, bonds, foreign exchange, gold and futures every day like professional fund managers.
For example, choose products with certain income and low risk, and insist on fixed investment for a long time.
In this way, interests will snowball.
The third five-year plan is to choose some healthy foods and make long-term fixed investments in the body.
As Warren Buffett said: Life is like snowballing, the important thing is to find wet snow and long slopes.