用食物提高免疫力的7种方法Seven Ways to Boost Your Immunity wit...

Any time is a good time to think about strengthening your immunity. Cold weather doesn't have to bring on the cold and flu. The key is to start now with immunity-enhancing meals.

任何时候都是考虑增强免疫力的好时机，寒冷的天气里不一定会导致感冒和流感，关键是从增强免疫力的膳食开始。

What are immunity-enhancing foods? Any food that transforms quickly into ojas is good for immunity. If food creates ama, it's bad for immunity.

什么是增强免疫力的食物？任何能迅速转化成活力（ojas）的食物都对免疫力有好处。如果食物产生了毒素（ama），就会对免疫力有害。

Ojas is the end product of complete digestion that creates radiant good health, stable emotions, and immunity. Ama, the digestive impurities caused by eating hard-to-digest foods or by unhealthy eating habits, creates the opposite effect — it compromises immunity and health.

活力是完全消化的最终结果，创造良好健康、稳定情绪和免疫力。由于吃难以消化的食物，或不健康的饮食习惯导致的消化杂质，产生相反的效果——它损害免疫力和健康。

Ayurveda uses the seed-land theory to explain how immunity works. In this analogy, the human body is like the land, and infection is the seed. Ama and other impurities make the body fertile for infection. If you want to keep the seeds of infection from sprouting, you must take care to create ojas in your body, not ama.

阿育吠陀使用种子—土地理论来解释免疫力是如何起作用的，在这个比喻中，人体就像土地，感染就像种子，毒素（Ama）和其他杂质使身体易于感染，如果你想防止感染的种子发芽，你必须注意在你的体内产生活力（ojas），而不是毒素。

Here are seven ways to boost the immune factor of your meals

这里有7种方法可以提高你膳食中免疫因子

选择智性的，易于消化的食物

Choose intelligent, easy to digest foods

Intelligent foods include fresh fruits, vegetables, whole grains, legumes and light dairy products. If you choose fresh, whole foods that are not altered by processing, then your meal is going to wake up the intelligence of nature and convert quickly to ojas.

智性食品包括新鲜水果、蔬菜、全谷物、豆类和轻乳制品。如果你选择新鲜的、未经过加工的天然食品，那么你的食物将唤醒自然智性，并迅速转化为活力。

Foods that are processed, canned, frozen or packaged are harder to digest, and thus create ama. Also, because they are old, denatured by processing, or include harmful ingredients such as chemical preservatives, you could even call them dumb foods, because they no longer contain nature's intelligence. Rather, they create ama and block nature's intelligence from reaching the cells.

经过加工、罐装、冷冻或包装的食品更难消化，故就产生毒素。此外，因为它们是陈久的，经过加工后变性了，或者含有有害成分，如化学防腐剂，你甚至可以称它们为钝性食物，因为它们不再含有自然智性。相反，它们创造了毒素，并阻止自然智性到达细胞。

Organically grown foods are best because not only are they free of harsh chemicals, but they also contain more minerals. Vegetarian proteins such as panir (homemade cheese), milk, and pulses (split-mung dhal, lentils and other small, split beans) enhance ojas and immunity. Meat is not a recommended protein because it is difficult to digest and creates ama.

有机食品是最好的，因为它们不仅没有有害化学物质，而且还含有更多的矿物质。素食蛋白如自制奶酪（panir）、牛奶和豆类（劈开的绿豆、小扁豆和其他劈开的豆类）可以增强活力和免疫力。肉类不是推荐的蛋白质，因为肉类很难消化，会产生毒素。

使用增强免疫力的香料烹饪

Cook with immune-boosting spices

Cook your food in a way that doesn't disturb the food's natural intelligence. For instance, if you add mild spices to cooked vegetables, grains and legumes, the food will convert more quickly to ojas. Spices add good flavor and have a yogavahi property, which means that they support digestion and make the nutrients easily available to the body.

烹饪食物的方式不要干扰食物的天然智性。例如，如果你在煮熟的蔬菜、谷物和豆类中加入温和的香料，食物会更快转化为活力。香料增添良好滋味，并具有碱（yogavahi）性，这意味着它们支持消化和使身体容易获得营养。

Different spices also have specific immune-boosting properties. Turmeric has an immune-modulating effect, because it is detoxifying and enhances the intelligence of the immune cells. Cumin burns ama. Black pepper clears the channels so ojas can reach the deeper tissues.

不同的香料具有特殊的增强免疫力的特性，姜黄具有免疫调节作用，因为它排毒，提高免疫细胞的智性；孜然燃烧毒素，黑胡椒可以清洁人体通道，因此活力可以到达更深组织。

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吃提高免疫力的食物

Eat immune-boosting foods

Apples support the immune system because they contain antioxidants and both insoluble and soluble fiber, which cleanse the bowel. All sweet, juicy fruits (such as pears, peaches, plums, sweet pineapple and mangos) enhance immunity because they transform quickly into ojas. If they are tree-ripened, they convert almost instantly. Pomegranate seed juice and pomegranate seed chutney are also excellent boosters of immunity, because they enhance digestion and elimination without increasing Pitta dosha. A papaya after lunch enhances digestion and increases immunity.

苹果支持免疫系统，因为它们含有抗氧化剂和不溶性和可溶性纤维，可以清洁肠道。所有甜的、多汁的水果（比如梨子、桃子、李子、甜菠萝和芒果）都能增强免疫力，因为它们能迅速转化为活力，如果它们是在树上自然成熟的，它们几乎就转换了。石榴籽汁和石榴籽酸辣酱也能很好地增强免疫力，因为它们能增强消化和排泄，而不会增加皮塔（风）能量。午餐后吃木瓜可以增强消化和免疫力。

Leafy greens such as Swiss chard, kale, mustard greens and spinach, when cooked and spiced with the immunity spice mix, are great immunity-boosters, because they provide iron, calcium and other nutrients while simultaneously cleansing the bowel. Broccoli, cabbage and cauliflower contain antioxidants, flavonoids and other immune-enhancing nutrients.

绿叶蔬菜，比如牛皮菜、羽衣甘蓝、芥菜和菠菜，煮熟后用免疫香料混合调味，是很好的免疫增强剂，因为它们提供铁、钙和其他营养，同时清洁肠道。西兰花、卷心菜和花椰菜含有抗氧化剂、类黄酮和其他增强免疫力的营养素。

Whole grains such as quinoa, amaranth and barley also have immunity-fighting effects, because they provide cleansing fiber and contain many essential nutrients.

全谷物，比如藜麦、苋菜和大麦也有免疫抵抗效果，因为它们提供清洁纤维，并含有许多必需营养。

Last but certainly not least, ghee and milk are cherished in the ayurvedic tradition for their ojas-enhancing effects. Ghee is the most easily digested fat, contains essential fatty acids, and is a great immunity booster. Both milk and ghee should be organic and free of additives, and milk should be boiled with a pinch of cardamom before it is drunk in order to make it easier to digest. Drink it alone, away from meals, to avoid indigestion.

最后一个要点，酥油和牛奶在阿育吠陀传统中被珍视，因为它们有增进活力的效果。酥油是最容易消化的脂肪，含有必需的脂肪酸，是一种很好的免疫促进。牛奶和酥油都应该是有机的，不含任何添加剂，喝牛奶之前应该加一撮小豆蔻一起煮沸，这样更容易消化。单独饮用，不要与餐同食，避免消化不良。

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食物不要过度烹饪

Cook your food but not too much

According to Ayurveda, food becomes more digestible when you cook it. But you don't want to cook it too much, as that reduces its immune-boosting effect. The food should be soft and easy to chew, but not mushy.

根据阿育吠陀，当食物烹饪后变得更容易消化。但不要过度烹饪，那样会降低食物促进免疫效果。食物应该是软的，容易咀嚼，但不是糊状。

在恰当时间吃饭

Eat at the proper time

Eat your main meal in the middle of the day,when the sun is highest and digestion strong. Eat lighter at breakfast and at night, when digestion is weaker. This will enhance immunity.

在中午吃主餐，这个时候太阳最高，消化力最强。早餐和晚餐时消化力较弱，少吃一点，这将增强免疫力。

It's also important to eat your meals at the same time every day. Your digestion gets used to a routine, and becomes more efficient.

每天在同一时间吃饭也很重要，你的消化习惯了一种常规，变得更有效率。

膳食适量

Eat the proper quantity

Eating the right amount for your body type — not too much or too little — enhances ojas and supports the immune system. Ayurved are commends that you sip a cup of room-temperature water with your meals, so the meal is part liquid. Eat to only ¾ of your capacity,in order to leave some space for the digestive process to take place. If you eat until you are really full, it creates discomfort and ama.

根据你的体质吃适量食物，不要吃太多或太少，可以增强活力，支持免疫系统。阿育吠陀建议你在吃饭时喝一杯温水，所以这顿饭有一部分是液体。只吃你食量的¾，为了给消化过程留下一些空间。如果你一直吃到撑，就会产生不适和毒素。

选择适合你体质的和季节的食物

Choose foods for your body type and for the seanson

It's not correct that you can eat anything you want, as long as it's good food. If you want to stay healthy, you need to choose foods that will bring balance to your body type and for the particular season. Whatever influences from the weather and climate are causing an imbalance, you need to counteract them with the food you eat.

只要是好食物，你想吃什么就吃什么是不对的。如果你想保持健康，选择食物需要考虑为身体带来平衡和特定季节。无论天气和气候导致何种不平衡，你都需要用你吃的食物来中和它们。

Eating cold salads in winter (Vata season), for instance, is not a good idea, because raw salads only increase the cold, dry, light qualities of Vata, when what is needed is a warming, grounding,nourishing diet.

例如，在冬天（瓦塔季节）吃生冷沙拉就不是一个好主意，因为生沙拉只会增加瓦塔的寒冷、干燥、清淡的属性，而我们需要的是暖和、扎实、营养的饮食。

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