萨古鲁：为了健康生活，你应避免的4种常见食物

Looking to get healthier? It's important to know what not to eat. Here are four foods to avoid on the road to good health.

想变得更健康？重要的是要知道哪些东西不能吃。这里有四种在通往健康的道路上需要避免的食物。

Today we’ll be talking about some of the most poisonous foods lurking in your diet that you must resolve to avoid this year. We’ll also suggest a few healthier alternatives that you can include in your diet.

今天我们将谈论潜伏在你饮食中的一些最有毒的食物，在今年你必须下决心去避免这些食物。我们还将建议一些更健康的替代品，可以加入到你的饮食中。

1. Sugar: Empty Calories, No Nutrition

1. 砂糖：空卡路里，没有营养

Historically, sugar was used in its unrefined, raw form, taken directly from sugarcane juice. Clarified juice was boiled to a crystalline solid, broken down into gravelly masses and consumed as sugar. Today, however, much of the commercially available sugar is chemically processed and refined. According to the United States National Institutes of Health, such refined sugar provides “empty calories” because the refining process removes almost all vitamins and minerals, drastically depleting the nutritional value of the sugar.

历史上，人们使用的砂糖都是直接从甘蔗汁中提取的未经提炼的原初形式。甘蔗汁熬煮成一种晶状固体，被研碎成砂砾状颗粒，然后作为糖来食用。然而今天，很多商业用糖都是通过化学提加工和精制而成的。据美国国家卫生研究院称，这种精制糖提供的是“空卡路里”，因为制糖的提炼过程几乎去除了蔗糖中所有的维他命和矿物质，极大地降低了砂糖的营养价值。

Natural Sugar vs Added Sugar

天然糖和添加糖

 

The American Heart Association differentiates between intrinsic or naturally occurring sugar, which refers to the sugar found naturally as an integral constituent of fruits, vegetables, and milk products, and extrinsic or added sugar, which refers to sucrose or other refined sugars added to soft drinks, food, and fruit drinks. Their report suggests that there may be evidence that high sugar consumption could worsen atherosclerosis (hardening of the arteries), diabetes control, and contribute to nutritional deficiencies.

美 国 心 脏 协 会（American Heart Association）对天然糖和添加糖进行了区分，天然糖指的是水果、蔬菜和乳制品中天然存在的糖分，添加糖是人工添加在饮料、食品和果汁饮品中的果糖或精制糖。该协会的报告指出，高糖分摄取会加重动脉硬化，导致糖尿病和营养不良。

Alternatives to Sugar

砂糖替代品

Jaggery

粗糖

• Jaggery is the unrefined, raw form of sugar that was used in ancient times. It is widely used in India and South Asia as a sweetener.
• It retains the minerals, nutrients and vitamins present in cane juice.
• It is used in Ayurveda – the ancient Indian medical system – to treat dry cough, improve digestion and to cure a host of other health issues.
• 粗糖是砂糖未提炼的原初形式，在古代人们使用的是粗糖。在印度和南亚，人们普遍使用粗糖来作为甜味剂。
• 粗糖保留了甘蔗汁中的矿物质、营养和维生素。
• 在阿育吠陀——古印度医学系统——中被用来治疗干咳，促进消化，以及缓解其他一系列健康问题。

Note: Today, super-phosphate is added in some types of jaggery as well. White, neat-looking jaggery is super-phosphate jaggery. It should be avoided. Instead, go for the “ugly”, dark-looking jaggery.

注意：今天，一些粗糖产品中也添加了过磷酸盐（superphosphate）。含过磷酸盐的粗糖呈白色，外观整洁。应当避开这类粗糖。相反，选择食用看起来“外形丑陋”，颜色较暗的粗糖。

Honey

蜂蜜

• Honey is a wonderful, natural substitute for sugar.
• Daily consumption of honey can do a lot, especially for people with excess mucus problems and asthma.
• Honey is very good for the heart and brain, and keeps the mind alert.
• Honey has different impacts on the human system depending on how it has been consumed, whether raw, mixed with cold water, or mixed with tepid water.
• When honey is mixed with tepid water and consumed every day, it raises the red blood cell (RBC) count in the circulatory system, enhances the blood’s hemoglobin levels, which takes care of anemic conditions.
• 蜂蜜是砂糖的绝佳天然替代品。
• 每日食用蜂蜜大有裨益，对患有粘液过量问题和哮喘的人尤其好。
• 蜂蜜对心脏和大脑非常好，并能让头脑保持机敏。
• 蜂蜜对人体系统有不同的影响，这取决于它的食用方式，是生吃、用冷水调制，还是用温水调制。
• 用温水调制蜂蜜水并每日饮用，能增加循环系统中的红血球量，提升血红素值，改善贫血状况。

Note: Honey should not be cooked. That makes it poisonous. Mix honey with tepid or warm water, not in boiling hot water. Honey should also not be given to children under the age of one.

注意：蜂蜜在被加热的情况下，会转化为毒素。饮用蜂蜜时，要用温水调制，不要用沸水。一岁以下儿童也不宜食用蜂蜜。

2. Milk: Undigestible by Most Adults

2. 牛奶：大多数成年人无法消化

Only children below three have the necessary enzymes to digest milk completely. Except for a few regions in the globe, milk is mostly indigestible for a majority of adults worldwide. The undigested milk is mucous-forming and causes lethargy. Yes, milk has traditionally been believed to be a good source of calcium. But there are several other good sources as well.

只有三岁以下的儿童体内才有能完全消化牛奶所需的酶。除了少数几个地区外，全世界绝大多数的成年人都不能消化牛奶。不能消化的牛奶在体内会形成粘液，使人嗜睡困倦。是的，传统上，牛奶被认为是很好的钙源。但是我们也有其他几种很好的钙源。

Milk Alternatives

牛奶替代品

Whole Grains (see below), lentils and nuts are an excellent alternative to milk, in order to get the daily dietary requirement of calcium. For example:

全谷物（见下文）、扁豆和坚果是牛奶的最佳替代品，以便获得每日膳食中的钙质需求。比如：

Peanuts

花生

• These are a complete diet by themselves.

• In India, many yogis go on a 100% peanut diet because it is a complete food by itself, if it is eaten raw.

• 花生自身是一种营养全面的膳食。

• 在印度，很多瑜伽士在饮食中只吃花生，因为如果生食，花生自身就具备了膳食所需的一切营养。

Note: Peanuts must be soaked for a minimum of six hours in water, which takes away certain aspects which in Ayurveda are called Pitta. If you eat peanuts without soaking them, it tends to cause rashes and nausea.

注意：花生必须在水中浸泡至少6个小时，这样能除去花生中的某些物质，即阿育吠陀中所称的Pitta。如果不经浸泡就食用，花生可能使人发疹、恶心。

Horsegram

马豆（学名硬皮豆）

• A good source of dietary iron and calcium and among the richest vegetarian sources of protein.

• However, the calcium and iron are combined into certain chemical compounds, rendering them un-absorbable by the body.

• Germination of the horsegram is a simple method of food processing that increases the availability of iron and calcium, resulting in increased nutritive value. Sprouted horsegram is also digested much more easily.
• 马豆是膳食铁和钙的良好来源，是最丰富的素食蛋白质来源之一。
• 但是，马豆中的钙和铁都以化合物形式存在，使得它们几乎不能被身体吸收。
• 让马豆发芽是一种简单的食物加工方法，这样就能增加铁和钙的利用率，提高马豆的营养价值。马豆芽也更容易消化。

Note: Horsegram tends to increase the level of heat in the body, which can help tide over coughs and colds during cloudy and rainy weather. However, when the sun is up, if the horsegram is heating the body up, it must be balanced by eating sprouted green gram.

注意：马豆能提高人体热量，能帮人在阴雨天气中克服感冒咳嗽。但是，如果在晴朗天气因食用马豆使得体内过热，就必须吃些绿豆芽来实现平衡。

3. Refined Grains: Stripped of Nutrients, Minerals and Fiber

3. 精制谷物：剥去了营养成分、矿物质和纤维

A grain in its natural state is structurally composed of three components.

天然状态下的谷物在结构上由三部分组成。

• Endosperm: The seed’s food supply
• Germ: This contains the plant embryo
• Bran: The protective covering that surrounds the germ and the endosperm
• 胚乳：种子的食物供应
• 胚芽：包含了植物的胚胎
• 麸皮：围绕着胚芽和胚乳的保护层

The endosperm is high in starch

胚乳中含有大量的淀粉

 

The primary component of the endosperm is starch, which serves as the major energy supply for the germinating seed. The endosperm however, is relatively scarce when it comes to vitamins, minerals, fibre, or phytochemicals.

胚乳的主要成分是淀粉，为种子发芽提供主要能量。但是胚乳中几乎不含维生素、矿物质、纤维和植物营养素。

The bran and germ contain the nutrients

麸皮和胚芽中富含营养成分

 

The bran and germ in contrast, are rich in a majority of these nutrients including B vitamins, amino acids, phytochemicals, and minerals such as calcium, magnesium, potassium, sodium and iron.

相反地，麸皮和胚芽中却富含这些养分，包括维生素B、氨基酸、植物营养素，和钙、镁、钾、钠和铁等矿物质。

Processing grains removes nutritional value

谷物的加工过程中会去除营养价值

However, before grains are commercially sold, they are often refined to improve texture and shelf life. Known as refined grains, these grains go through a process where the bran and the germ are separated and discarded, leaving only the starchy endosperm. The result is a grain from which most of the nutrients, minerals and dietary fibre have been lost.

但是，在市场上出售之前，谷物在收成之后通常要被加工以改善其质地，延长保质期。我们熟知的细粮就是经过加工，麸皮和胚芽从谷粒中分离并被清除，只留下富含淀粉的胚乳。结果就是，谷物中大部分的营养素、矿物质和膳食纤维都丢失了。

A majority of the grains sold commercially today, go through some process of refining. Common examples include white rice and white flour.

绝大部分谷物在市场上出售时都经过加工。常见的例子包括大米和面粉。

Whole Grain Alternatives

全谷物替代品

 

Whole grain products such as brown rice and whole wheat are increasingly available these days. Whole grains are rich in many components that have been linked to reducing the risk of heart disease, cancer, obesity, type 2 diabetes and other chronic diseases. Most of these components are found in the germ and bran, which are more or less totally removed during the processing of refining.

今天，全谷物产品也越来越多，比如糙米和全麦。全谷物富含多种成分，能降低患心脏病、癌症、肥胖症、2型糖尿病和其他慢性病的风险。这些成分大部分都存在于胚芽和麸皮中，在精炼加工过程中，这些成分几乎被完全去除。

It is important to ensure that our diet includes more than just one or two cereals. A variety of highly nutritious, yet oft-neglected cereals are available, which can be important components of our diets.

确保你的饮食中包含两种以上的谷物，这点非常重要。市场上可以买到的各种富含营养但经常被忽视的谷物，可以把这些谷物作为我们的饮食中的重要组成部分。

Finger millet

小米

• Also known as ragi in Hindi, this millet is considered among the most nutritious of cereals.
• Finger millet’s protein content has high biological value, so it is easily incorporated into the body.
• Several amino acids crucial to human health are found in the grain. Some of these amino acids are deficient in most other cereals.
• Dietary minerals are also found in abundance, especially Calcium which is available in concentrations five to thirty times greater than other cereals.
• Phosphorus and iron content is also high.
• 在印地语中也称作ragi，小米被认为是最具营养价值的谷物之一。
• 小米所含的蛋白质具有很高的生物价值，所以它很容易被人体吸收。
• 大多数其他谷类中缺乏的对人类健康至关重要的几种氨基酸，都能在小米中找到。
• 膳食矿物质也含量丰富，尤其是钙质含量是其他谷类中钙质含量的5到30倍。
• 中磷和铁含量也很高。

Note: Finger millet can be made into rotis, dosas, porridge, cookies and even tasty laddus.

注意：小米可以用来制作roti（印度甩饼，一种未发酵的面包）、印度dosa饼（一种烙饼）、粥、饼干，甚至用来制作美味的laddu（一种球型甜食）。

Pearl millet

珍珠粟

• Also known as bajra in Hindi, and kambu in Tamil, this millet has high levels of vitamins B, and dietary minerals potassium, phosphorus, magnesium, iron, zinc copper and manganese.
• It is gluten-free and is ideal for those with wheat allergies.
• Pearl millet has been found to be nutritionally superior to rice and wheat.
• A study based on research in India showed that pearl millet and pulses are somewhat better at promoting human growth than a wheat diet.
• 印地语中称作bajra, 泰米尔语中称作kambu, 珍珠粟富含维生素B，膳食矿物质铁、锌、钾、磷、镁、铜和锰。
• 不含麸质，非常适合小麦过敏者食用。
• 珍珠粟的营养价值优于大米和小麦。
• 基于一项在印度进行的研究表明，以珍珠粟和豆类为主的膳食在促进人体生长方面优于以小麦为主的膳食。

4. Tea/Coffee: Destroys Stamina in the Long Run

4. 茶/咖啡：从长远来看会破坏体力

Tea and coffee are nervous stimulants. Nervous stimulants create a sense of energy for a short while, after which the body’s energy levels drop. Consuming too much of nervous stimulants destroys stamina in the long run, and affects the body’s ability to store energy.

茶和咖啡是神经兴奋剂。神经兴奋剂能在短时间内制造一种能量感，这种能量感消失之后身体能量水平会下降。长期食用过多神经兴奋剂会降低身体耐力，影响身体储存能量的能力。

Alternative Energy Drinks

替代性能源饮品

Ashgourd

冬瓜

• Drinking a glass of Ashgroud (wintermelon) juice in the morning would make you very energetic and also keep the nerves very calm.
• Daily consumption of ashgourd greatly enhances one’s intellectual capabilities.
• 早晨喝一杯冬瓜汁（或西瓜汁），能为你带来大量能量，同时镇静神经。
• 每日食用冬瓜汁能极大地提高智能。

Lemon-Ginger Tea Recipe

柠檬生姜茶食谱

This Lemon-Ginger Tea recipe could also leave you feeling fresh and invigorated, without the side effects of caffeine:

柠檬生姜茶配方也可以让你感到新鲜和振奋，不会有咖啡因的副作用。

• Boil 4.5 cups of water in a saucepan.
• As the water boils, crush a 2-inch piece of fresh ginger with about 25 to 30 Tulasi (Holy Basil) leaves.
• Add the paste to the boiling water along with 2 Tsp of dried coriander seeds (optional).
• Continue to boil for 2 to 3 minutes.
• Strain the tea into cups and add a Tsp of lime juice and jaggery to taste. Serve hot!
• 在锅中加入4杯半水，煮沸
• 同时，将一块2英寸的生姜与大约25至30片Tulasi（圣罗勒）叶一起碾碎。
• 把碾碎的生姜和圣罗勒叶加入水中，和2茶匙干香菜籽（可选）。
• 持续煮2-3分钟
• 将茶水过滤到杯中，加入1茶匙青柠汁和适量棕榈粗糖。趁热饮用！

The Joy of Eating

进食的快乐

As important as it is to make sure you get a good balance of nutrition in your daily meals, you need to remember not to get paranoid about the food you eat.

确保你在日常饮食中获得良好的营养平衡固然重要，但你需要记住不要对你吃的食物产生偏执。

“Don't become a food freak – “I will not eat this, I will not eat that. I have to eat like this, I have to eat like that.” No, eating joyously is more important than eating properly. Food has influences on you but it is not the deciding factor. The true joy of eating is that you are conscious of some other life willing to become a part of you, to merge and mingle with your own life and become you. This is the greatest pleasure that a human being knows, that in some way, something that is not him has become willing to become a part of him.” – Sadhguru

“不要变成一个'食物怪胎’——'我不吃这个，不吃那个。我必须这样吃，我必须那样吃。’不是的，吃得愉快远比吃得合适重要。食物能影响你的健康，但不是健康的决定性因素。进食的真正快乐在于，你意识到另一个生命甘愿与你的生命融合，并成为你的一部分。一个人能体验的最大的乐趣，就是在某种程度上，（意识到）某些不是他的东西甘愿成为他的一部分。”——萨古鲁

So focus on the foods that leave you filled with energy and try to avoid the foods that make you lethargic. We wish you a happy and healthy year ahead!

所以，尽量食用那些让你充满能量的食物，尽量避免那些让你昏昏欲睡的食物。我们祝愿你在新的一年里健康快乐！

原文链接：

isha.sadhguru.org/uk/en/blog/article/foods-you-should-avoid-in-2020