埃里.瓦拉赫:吃是为了更好的学，学是为了更好的吃：7个简单方法，引领健康饮食

吃是为了更好的学，学是为了更好的吃：7个简单方法，引领健康饮食

                           杰夫.科布

If there is one thing I have realized through writing Mission to Learn – and blogging in general – it’s that I already know quite a lot that I don’t tend to act on all that well. So, I am starting to focus more on knowledge I have accumulated – particularly knowledge related to everyday life – and trying to put it to better use.

我在博客上撰写“学习任务”专栏。在写作过程中，我发觉知道的理论很多，行动却太少。所以我开始关注我所积累的知识，尤其是那些与日常生活息息相关的内容，并希望这些知识能够被更好的应用于实际。

Eating certainly is one of the top items on this list – all the more so because diet can have such an impact on how well the brain functions.

民以食为天，因为饮食对我们大脑的运转起着重要作用。

There are countless books out there about how to eat better, what not to eat, and how our whole approach to eating is destroying us (and the world), but it seems to me that I already know the things that are likely to have the biggest impact on my day-to-day habits – i.e., the 20 percent that will make 80 percent of the difference.I just need to act more consistently on what I already know – whether from past reading and research or simply from having observed what works in my own life.

关于吃的书籍数不胜数，那些书告诉人们该如何吃才更好，什么东西不能吃，我们的饮食习惯正如何毁了自己和世界。但于我而言，那些对日常生活习惯产生巨大影响的法则，我已熟知。比如20% 80%法则。无论是从过去的阅读、研究还是简单的对生活的观察，我都获得了知识，我现在需要的是更多地把知识转化为行动。 

Here’s what I have been able to simplify my knowledge of food down to so far. Let me know if you have suggestions about how to make this simpler (or any glaring omissions or errors you think I have made):

我将我所学饮食的知识简化成以下内容，如果您在阅读中发现贻误或有让其更通俗易懂的建议，请通知我。

1. Eat less, but eat – and at more frequent intervals

1、少吃，常吃，但不能不吃

Don’t load up on huge meals that suck away all your energy for digestion and cause you to store calories you don’t need. And don’t go for hours on end without eating anything. (I have tendency to do this when I am holed up in my office.) Lighten up on the traditional three meals and fill the in-betweens with some small, nutritious snacks like nuts and or fruit.

不要暴饮暴食，因为消化大量食物会让你筋疲力尽，并且会储存多余的能量。同时，也不要几个小时不吃东西（我在办公室时经常这样）。减少传统意义上三餐的量，在其中吃一些如坚果、水果等有营养的零食零餐。

2. Avoid Things Are Pretty Certainly Bad

2、那些的确不好的东西一定不要吃

Every time we turn around there is something else that is supposedly bad or good for us. It can be dizzying to try to keep up. But it seems to me there is a pretty clear list of “greatest hits” in the bad camp that we should mostly consume in moderation, or in some cases, avoid altogether. These include:

我们身边有一些既是好东西又是坏东西的食物，有时我们分不清楚谁好谁坏。对我来说有一个食物黑名单排行榜，有些食物吃起来要有节制，有些则尽量避免食用。它们包括：

In moderation:

有节制地食用：

Saturated Fat

饱和脂肪

Cholesterol

胆固醇

Sugar 

糖

Salt/Sodium

 盐

Alcohol 

酒

Avoid altogether:

不食用或不使用：

Partially Hydrogenated Fats (Trans Fats)

 反式脂肪

Plastic with BPA 

含双酚A的塑料制品

The last one, plastic, is a perhaps not as well-established as some of the others, but I have read enough about it at this point to feel that avoiding anything that has BPA in it is a good “better safe than sorry” move.

最后一项所提到的塑料制品也许不像其他东西一样为人熟知，但是根据我掌握的信息，避免使用含有双酚A的制品是必要的，保险一点总比遗憾好。

To get your recommended dietary intakes (DRIs) on those in the “moderation” group, you can check out the USDA’s dietary guidance Web page. Like so many government efforts around diet(the “Food Pyramid” comes to mind) it is not the most user friendly of resources, but you can find what you need with a little effort.

如果你想了解那些建议有节制食用食物的推荐膳食参考摄入量，你可以登陆美国农业部的饮食指导页面进行查询。当然，政府对饮食做出了大量努力，比如提出食物金字塔；但这并不是最有效的信息披露。当然你还是可以从网站上轻松获取到你需要的信息。

3. Avoid Processed Foods

3、不要吃加工食品1

There are any number of benefits to being able to grab something out of the freezer and pop it in the microwave, or to cook up something our of a can or jar. It’s easy, in a lot of cases it is (or at least seems) relatively cheap, and it can make it possible to juggle a busy schedule while still managing to eat decent meals. The down side, though, is that processed foods tend to be full of a lot of the items in the bullets above. They also are not very eco-friendly to produce and distribute. It’s better to avoid them to the greatest extent possible, and maybe enjoy the many benefits of preparing more of your own food.

加工食物有许多方便之处，它可以从冰箱取出，直接放进微波炉加热；或直接从罐头瓦罐中取出进行烹饪。方便之余，这种食物还相对便宜。此外，这也是一种白天忙碌工作后还想晚上大餐一顿的有效方法。但加工食品的缺点有太多添加物，同时它们无论是生产还是处理都不是很环保。所以要尽可能的少食用加工食品，或许你会因此更多地享受自己准备食物的乐趣和优点。

4. Eat More Fruits, Vegetables, and Whole Grains

4、食用更多的水果、蔬菜、全麸谷类1

This is a natural counterpart to avoiding processed food and I don’t think I have ever encountered legitimate research on healthy eating that didn’t highly recommend a variety of fruits, vegetables, and whole grains. Make an effort to include a larger percentage of your daily intake.

食用更多的水果、蔬菜、全麸谷类是一种避免食用加工食品的有效方法。我读过很多关于饮食健康的研究报告，所有合法的报告都强烈建议食用多种多样的水果、蔬菜以及全麸谷类。所以请努力提高这些健康食品在你日常饮食中的比例。

5. Go Local As Much As You Can

尽量买当地食品

Food sourced locally is generally fresher than food brought in from far away, and the energy costs and related environmental impact of getting it to market is just bound to be lower in most cases. Consider joining a community supported agriculture (CSA) provider in your area. And don’t just stop at supporting your local farmers, bakers, and other food producers, try growing a small garden of your own – maybe even a guerilla garden – baking something, or figuring out other ways you can produce your own food. I guarantee you will learn a lot in the process!

当地生产的食品相比较于外地产的要更加新鲜；通常，当地产的食品免去了运输，降低了能耗，更为环保。你可以考虑参加社区支持型农业活动。同时，不要仅仅局限于支持你所在当地的农民、烘焙师和其他的食品生产者，尝试在自己的花园甚至别人的花园里种一些食物， 自己烘烤些东西或者想其他办法种出自己的食物。我保证你能在这其中学到不少东西。

6. Drink Water

6、多喝水

The whole bottled water, super-hydration craze makes me cringe. There’s no telling how much plastic we have churned through unnecessarily as result of this fabricated market “need.” Nonetheless, I know I generally feel better when I drink several glasses of water a day. It’s kind of like the oil that keeps the body engine running smoothly. Chances are your existing tap water is just fine for this purpose. If you have doubts, have it tested and/or get a Brita filter pitcher.

尽管，我觉得一天喝下几杯水通常让人感到舒服。但对瓶装水热、超水化热，我实在不敢恭维。没有人知道我们浪费了多少塑料用于满足对瓶装水“莫须有”的市场需求。水就像油，让人体发动机正常运转。其实，你家的自来水也许就能满足这一需要。如果你还担心，测试下水质，或者买个纯净水过滤器。

7. Play First, Then Eat

 

  

7、先活动 再张口

You can substitute “aerobic exercise” or whatever you like for “play,” but I took the idea for this subtitle from a recent New York Times article that pointed out the highly positive impact of scheduling recess for school children before lunch rather than after. I think this makes sense at any age. Physical activity is a natural and necessary complement to food, and in general, it seems better for the exercise to come first. (And of course, whatever you do, don’t go swimming until at least 30 minutes after eating! 

你可以用有氧运动或其它你喜欢的体育项目来代替“活动”这个字眼。之所以想出这个题目，缘于我最近在纽约时报上读的一篇文章。文章写道，对于孩子们，饭前的活动要比饭后活动带来更积极的影响。我认为这对每一个年龄段的人来说都通用。体育运动对饮食是一种自然、必要的补充；通常，饭前活动一下更好。（当然切忌饭后30分钟不能游泳）

So that’s it. No rocket science here, but that’s the beauty of everyday knowledge – you can get so much out of identifying and sticking to a fairly small and simple set of guidelines. The magic is in the “identifying and sticking to” part.

嗯，就写到这吧。里面虽没什么高深的科学道理，但你可以从这些既明确又紧凑的说明中了解到一系列短小精悍的生活指南，这也就是日常科学的魅力和魔力所在。

What are some simple lessons that guide your approach to eating? Please comment and share.

如果你也有促进饮食健康的小科学，请在这里评理，与大家分享。

Jeff

杰夫