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.想變得更健康？重要的是要知道哪些東西不能吃。這里有四種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.今天我們將談?wù)摑摲谀泔嬍持械囊恍┳钣卸镜氖澄?，在今年你必須下決心去避免這些食物。我們還將建議一些更健康的替代品，可以加入到你的飲食中。1. Sugar: Empty Calories, No Nutrition
1. 砂糖：空卡路里，沒有營養(yǎng)
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.歷史上，人們使用的砂糖都是直接從甘蔗汁中提取的未經(jīng)提煉的原初形式。甘蔗汁熬煮成一種晶狀固體，被研碎成砂礫狀顆粒，然后作為糖來食用。然而今天，很多商業(yè)用糖都是通過化學(xué)提加工和精制而成的。據(jù)美國國家衛(wèi)生研究院稱，這種精制糖提供的是“空卡路里”，因為制糖的提煉過程幾乎去除了蔗糖中所有的維他命和礦物質(zhì)，極大地降低了砂糖的營養(yǎng)價值。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 國 心 臟 協(xié) 會（American Heart Association）對天然糖和添加糖進(jìn)行了區(qū)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飲料、食品和果汁飲品中的果糖或精制糖。該協(xié)會的報告指出，高糖分?jǐn)z取會加重動脈硬化，導(dǎo)致糖尿病和營養(yǎng)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.
- 粗糖是砂糖未提煉的原初形式，在古代人們使用的是粗糖。在印度和南亞，人們普遍使用粗糖來作為甜味劑。
- 粗糖保留了甘蔗汁中的礦物質(zhì)、營養(yǎng)和維生素。
- 在阿育吠陀——古印度醫(yī)學(xué)系統(tǒng)——中被用來治療干咳，促進(jìn)消化，以及緩解其他一系列健康問題。
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，一些粗糖產(chǎn)品中也添加了過磷酸鹽（superphosphate）。含過磷酸鹽的粗糖呈白色，外觀整潔。應(yīng)當(dāng)避開這類粗糖。相反，選擇食用看起來“外形丑陋”，顏色較暗的粗糖。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.
- 每日食用蜂蜜大有裨益，對患有粘液過量問題和哮喘的人尤其好。
- 蜂蜜對人體系統(tǒng)有不同的影響，這取決于它的食用方式，是生吃、用冷水調(diào)制，還是用溫水調(diào)制。
- 用溫水調(diào)制蜂蜜水并每日飲用，能增加循環(huán)系統(tǒng)中的紅血球量，提升血紅素值，改善貧血狀況。
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：蜂蜜在被加熱的情況下，會轉(zhuǎn)化為毒素。飲用蜂蜜時，要用溫水調(diào)制，不要用沸水。一歲以下兒童也不宜食用蜂蜜。2. Milk: Undigestible by Most Adults
2. 牛奶：大多數(shù)成年人無法消化
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.只有三歲以下的兒童體內(nèi)才有能完全消化牛奶所需的酶。除了少數(shù)幾個地區(qū)外，全世界絕大多數(shù)的成年人都不能消化牛奶。不能消化的牛奶在體內(nèi)會形成粘液，使人嗜睡困倦。是的，傳統(tǒng)上，牛奶被認(rèn)為是很好的鈣源。但是我們也有其他幾種很好的鈣源。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（見下文）、扁豆和堅果是牛奶的最佳替代品，以便獲得每日膳食中的鈣質(zhì)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.
花生自身是一種營養(yǎng)全面的膳食。
在印度，很多瑜伽士在飲食中只吃花生，因為如果生食，花生自身就具備了膳食所需的一切營養(yǎng)。
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：花生必須在水中浸泡至少6個小時，這樣能除去花生中的某些物質(zhì)，即阿育吠陀中所稱的Pitta。如果不經(jīng)浸泡就食用，花生可能使人發(fā)疹、惡心。Horsegram
馬豆（學(xué)名硬皮豆）
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：馬豆能提高人體熱量，能幫人在陰雨天氣中克服感冒咳嗽。但是，如果在晴朗天氣因食用馬豆使得體內(nèi)過熱，就必須吃些綠豆芽來實現(xiàn)平衡。3. Refined Grains: Stripped of Nutrients, Minerals and Fiber
3. 精制谷物：剝?nèi)チ藸I養(yǎng)成分、礦物質(zhì)和纖維
A grain in its natural state is structurally composed of three components.天然狀態(tài)下的谷物在結(jié)構(gòu)上由三部分組成。- Endosperm: The seed’s food supply
- Germ: This contains the plant embryo
- Bran: The protective covering that surrounds the germ and the endosperm
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，為種子發(fā)芽提供主要能量。但是胚乳中幾乎不含維生素、礦物質(zhì)、纖維和植物營養(yǎng)素。The bran and germ contain the nutrients
麩皮和胚芽中富含營養(yǎng)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，麩皮和胚芽中卻富含這些養(yǎng)分，包括維生素B、氨基酸、植物營養(yǎng)素，和鈣、鎂、鉀、鈉和鐵等礦物質(zhì)。Processing grains removes nutritional value
谷物的加工過程中會去除營養(yǎng)價值
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，在市場上出售之前，谷物在收成之后通常要被加工以改善其質(zhì)地，延長保質(zhì)期。我們熟知的細(xì)糧就是經(jīng)過加工，麩皮和胚芽從谷粒中分離并被清除，只留下富含淀粉的胚乳。結(jié)果就是，谷物中大部分的營養(yǎng)素、礦物質(zhì)和膳食纖維都丟失了。A majority of the grains sold commercially today, go through some process of refining. Common examples include white rice and white flour.絕大部分谷物在市場上出售時都經(jīng)過加工。常見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，全谷物產(chǎn)品也越來越多，比如糙米和全麥。全谷物富含多種成分，能降低患心臟病、癌癥、肥胖癥、2型糖尿病和其他慢性病的風(fēng)險。這些成分大部分都存在于胚芽和麩皮中，在精煉加工過程中，這些成分幾乎被完全去除。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.確保你的飲食中包含兩種以上的谷物，這點非常重要。市場上可以買到的各種富含營養(yǎng)但經(jīng)常被忽視的谷物，可以把這些谷物作為我們的飲食中的重要組成部分。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.
- 在印地語中也稱作ragi，小米被認(rèn)為是最具營養(yǎng)價值的谷物之一。
- 小米所含的蛋白質(zhì)具有很高的生物價值，所以它很容易被人體吸收。
- 大多數(shù)其他谷類中缺乏的對人類健康至關(guān)重要的幾種氨基酸，都能在小米中找到。
- 膳食礦物質(zhì)也含量豐富，尤其是鈣質(zhì)含量是其他谷類中鈣質(zhì)含量的5到30倍。
Note: Finger millet can be made into rotis, dosas, porridge, cookies and even tasty laddus.注意：小米可以用來制作roti（印度甩餅，一種未發(fā)酵的面包）、印度dosa餅（一種烙餅）、粥、餅干，甚至用來制作美味的laddu（一種球型甜食）。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.
- 印地語中稱作bajra, 泰米爾語中稱作kambu, 珍珠粟富含維生素B，膳食礦物質(zhì)鐵、鋅、鉀、磷、鎂、銅和錳。
- 珍珠粟的營養(yǎng)價值優(yōu)于大米和小麥。
- 基于一項在印度進(jìn)行的研究表明，以珍珠粟和豆類為主的膳食在促進(jìn)人體生長方面優(yōu)于以小麥為主的膳食。
4. Tea/Coffee: Destroys Stamina in the Long Run
4. 茶/咖啡：從長遠(yuǎn)來看會破壞體力
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.茶和咖啡是神經(jīng)興奮劑。神經(jīng)興奮劑能在短時間內(nèi)制造一種能量感，這種能量感消失之后身體能量水平會下降。長期食用過多神經(jīng)興奮劑會降低身體耐力，影響身體儲存能量的能力。Alternative Energy Drinks
替代性能源飲品
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），能為你帶來大量能量，同時鎮(zhèn)靜神經(jīng)。
Lemon-Ginger Tea Recipe
檸檬生姜茶食譜
This Lemon-Ginger Tea recipe could also leave you feeling fresh and invigorated, without the side effects of caffeine:檸檬生姜茶配方也可以讓你感到新鮮和振奮，不會有咖啡因的副作用。- 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!
- 同時，將一塊2英寸的生姜與大約25至30片Tulasi（圣羅勒）葉一起碾碎。
- 把碾碎的生姜和圣羅勒葉加入水中，和2茶匙干香菜籽（可選）。
- 將茶水過濾到杯中，加入1茶匙青檸汁和適量棕櫚粗糖。趁熱飲用！
The Joy of Eating
進(jìn)食的快樂
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.確保你在日常飲食中獲得良好的營養(yǎng)平衡固然重要，但你需要記住不要對你吃的食物產(chǎn)生偏執(zhí)。“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“不要變成一個'食物怪胎’——'我不吃這個，不吃那個。我必須這樣吃，我必須那樣吃。’不是的，吃得愉快遠(yuǎn)比吃得合適重要。食物能影響你的健康，但不是健康的決定性因素。進(jìn)食的真正快樂在于，你意識到另一個生命甘愿與你的生命融合，并成為你的一部分。一個人能體驗的最大的樂趣，就是在某種程度上，（意識到）某些不是他的東西甘愿成為他的一部分?！薄_古魯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，盡量食用那些讓你充滿能量的食物，盡量避免那些讓你昏昏欲睡的食物。我們祝愿你在新的一年里健康快樂！
