When you’re searching for food advice, it’s easy to get overwhelmed. It seems like there’s an infinite amount of popular diets to choose from and an impossible number of rules to follow. Most advice focuses on eating only certain foods and avoiding others – but exactly which foods are “good” and which are “bad” is not always obvious, and can even conflict depending upon whom you ask.
搜索飲食建議的時(shí)候酬屉，很容易暈頭轉(zhuǎn)向。似乎總有數(shù)不清的流行飲食選擇，有無(wú)盡的飲食規(guī)則要遵循兽掰。大多數(shù)建議只關(guān)注吃某些食物和避免吃另外一些食物——但事實(shí)上哪些食物“好”，哪些食物“壞”谓苟，從來(lái)不是公認(rèn)的裸卫，你去問(wèn)不同的人，這些建議甚至互相矛盾茁瘦。
Fortunately, you can clear up your confusion by following these 5 simple guidelines which will help you get the most from your food, no matter what you’re eating.
幸運(yùn)的是品抽，跟隨下面5條簡(jiǎn)單的指導(dǎo)，就能消除你的疑惑甜熔，你不管吃什么都能幫助最大程度地從食物中獲得好處圆恤。
一、越新鮮越好（The Fresher腔稀， The Better ）
Your food gives you the energy you need to live, and fresh, raw foods retain the most life energy or prana. Whenever possible, eat more raw foods, and don’t overcook your cooked items. In addition, avoid cutting and prepare fresh foods like fruits well in advance, as they will quickly begin to lose their positive benefits once cut.
食物給予你生存所需的能量盆昙，新鮮未經(jīng)加工的食物保存著最多的生命能量（prana）羽历。只要可以，就多吃生食淡喜，不要過(guò)分烹煮秕磷。此外，避免太提前切分和準(zhǔn)備新鮮食物炼团，如水果澎嚣，因?yàn)橐坏┍磺虚_(kāi)，食物就會(huì)快速流失其正面益處瘟芝。
Sadhguru explains, “When you cook food, a large volume of prana is destroyed. That is one of the reasons why a certain amount of lethargy settles into the body. If you just eat a certain amount of live food, apart from many other benefits, one thing that will immediately happen is your sleep quota will go down dramatically.”
薩古魯解釋說(shuō)币叹，“食物一旦做熟，大量的生命能量會(huì)遭到破壞模狭。這就是昏昏睡意入駐你的身體的原因之一颈抚。如果你攝入一定量的生食，先不說(shuō)其它的好處嚼鹉，一個(gè)立竿見(jiàn)影的效果就是你的睡眠需求會(huì)急劇下降贩汉。”
二锚赤、 不要忘記咀嚼（ Don’t Forget to Chew ）
When you were a kid, your parents probably reminded you often to chew your food properly! Studies show that for starchy foods, 30% of digestion happens with saliva. Once your food is pre-digested in your mouth before reaching the rest of the body, it will cause less dullness. Digestion raises your metabolic activity, so it’s also good to wait at least 2 hours after dinner before going to bed, otherwise you will not sleep well or digest well!
你還是個(gè)孩子的時(shí)候匹舞，父母也許經(jīng)常提醒你要好好地咀嚼！研究顯示线脚，含淀粉食物30%的消化發(fā)生在唾液中赐稽。一旦食物在達(dá)到身體其他部位之前在口腔中得到預(yù)消化，它造成的遲鈍就更少浑侥。消化會(huì)增進(jìn)新陳代謝活動(dòng)姊舵，所以吃完晚餐后至少要等2個(gè)小時(shí)再上床睡覺(jué)，不然你會(huì)睡也睡不好寓落，消化也消化不好括丁！
Sadhguru also gives us a yogic perspective on chewing your food: “In yoga we say, ‘If you take a morsel of food, you must chew it twenty-four times.’ There is a lot of science behind this, but essentially, one thing is your food gets pre-digested in your mouth and will not cause dullness in your system. Another thing is, if you chew twenty-four times, the information of that food gets established in your system and every cell in your body will be able to start judging as to what is right and not right for you – not in terms of the tongue but about what is appropriate for the whole system. If you do this for some time, every cell in the body will have the education as to what it likes and does not like.”
薩古魯從瑜伽的角度探討了咀嚼食物：“在瑜伽中我們說(shuō)‘吃一口食物，你必須咀嚼24下伶选∈贩桑’這背后有很多的科學(xué)，但是本質(zhì)上其中一個(gè)原因是食物在口腔中得到預(yù)消化仰税，它在你系統(tǒng)中造成的遲鈍就更少构资。另一原因是，如果你咀嚼24下陨簇，食物攜帶的信息就會(huì)在你系統(tǒng)中建立起來(lái)吐绵，你身體中每個(gè)細(xì)胞都會(huì)開(kāi)始判斷什么對(duì)你好，什么對(duì)你不好——不是從舌頭的角度說(shuō)，而是從對(duì)你的整個(gè)系統(tǒng) 拦赠。這樣做一段時(shí)間巍沙，身體中每個(gè)細(xì)胞都會(huì)知道自己喜歡什么不喜歡什么『墒螅”
三句携、 少餐 （ Eat Fewer Meals ）
The older you get, the fewer meals per day you need to eat. It may take some time to adjust, but when your body isn’t constantly working on digesting food, you’ll find you have a lot more energy for other activities.
年紀(jì)越大，你每天需要的進(jìn)餐次數(shù)就越少允乐。也許需要一些時(shí)間來(lái)適應(yīng)矮嫉，但是當(dāng)你的身體不是在持續(xù)地運(yùn)轉(zhuǎn)在消化食物上，你會(huì)發(fā)現(xiàn)你有更多能量進(jìn)行其他活動(dòng)牍疏。
Studies have found that the human brain works best when the stomach is empty. Researchers found that an empty stomach produces ghrelin, a hormone that carries the message to the brain that the stomach is hungry. Interestingly, this hormone seems to perform other functions as well. Ghrelin stimulates and heightens the performance of the hippocampus, the region in the brain that handles learning, memory and spatial analysis, keeping us alert, active and focused. This, of course, doesn’t imply that we should never eat, but it is an important reminder to be conscious of how much we eat.
研究發(fā)現(xiàn)蠢笋，人的大腦在空腹時(shí)運(yùn)轉(zhuǎn)最高效。研究人員發(fā)現(xiàn)鳞陨，空腹的時(shí)候人體會(huì)產(chǎn)生饑餓素（ghrelin）昨寞，饑餓素是一種荷爾蒙，它把胃部饑餓的信息傳到大腦厦滤。有趣的是援岩，這種荷爾蒙似乎還有其他功能。饑餓素會(huì)刺激并提高海馬體（hippocampus）的性能。海馬體是大腦中學(xué)習(xí)、記憶和空間分析的部分愿伴，能讓我們保持機(jī)敏、活躍和專注添瓷。當(dāng)然，這并不是暗示你不要吃東西值纱，而是一個(gè)重要的提醒鳞贷，讓你覺(jué)察到自己該吃多少。
Sadhguru explains: “You shouldn’t keep eating through the day. If you are below thirty years of age, three meals a day will fit well into your life. If you are over thirty, it is best to reduce it to two meals a day. Our body and brain work at their best only when the stomach is empty. Be conscious and eat in such a way that within two-and-a-half hours, the food moves out of the stomach bag, and within twelve to eighteen hours, it is completely out of the system. If you maintain this simple awareness, you will experience much more energy, agility and alertness.”
薩古魯說(shuō)：“你不能一天到晚都在吃计雌。如果你不到30歲悄晃，那么一日三餐就剛好玫霎。如果你過(guò)了30歲凿滤，最好減到一日兩餐∈空腹的時(shí)候我們的身體和大腦是最高效的翁脆。保持這種覺(jué)察，以這種方式進(jìn)食：讓你的食物可以在2.5小時(shí)內(nèi)在胃中消化完并清空鼻种，在12~18小時(shí)內(nèi)（殘?jiān)┩耆懦鲶w外反番。如果你保持這種簡(jiǎn)單的意識(shí)，你就會(huì)感到更有能量，更敏捷罢缸，更警覺(jué)篙贸。”
四枫疆、懷著感恩進(jìn)餐 （ Eat with Gratitude ）
The simple act of eating a piece of food, if you can do it with a certain awareness, can become an amazing possibility – as Sadhguru explains, “Something that is not you is becoming you…if? you pay enough attention to the simple process of eating, and simply eat – nothing else, just eating – you will see, eating is an explosive process.” When you’re focused on your food, especially if you can eat in silence (without speaking, watching television, etc) you may feel more connected with your food, your body will absorb the food better, and you may even need less food to feel satisfied.
吃進(jìn)一點(diǎn)食物爵川，這種簡(jiǎn)單的行為，如果你能帶著一點(diǎn)覺(jué)知去做息楔，就能成為一種令人驚嘆的可能性——正如薩古魯解釋的寝贡，“一些不是你的東西，正變成你……如果在簡(jiǎn)單的進(jìn)食過(guò)程中給予足夠的關(guān)注值依，并且只是純粹地進(jìn)食——沒(méi)有其他圃泡，只是進(jìn)食而已——你會(huì)發(fā)現(xiàn)，進(jìn)食是一個(gè)爆炸般強(qiáng)大的過(guò)程愿险∑睦”當(dāng)你專注在你的食物上，尤其是如果你能靜默地進(jìn)餐（不說(shuō)話辆亏，不看電視等）你會(huì)感受到與食物更多的連接澡匪，你的身體會(huì)更好地吸收食物，你甚至?xí)o(wú)需太多食物就能感到飽足褒链。
How food goes into you, from whose hands it comes to you, how you eat it, how you approach it, all these things are important. Above all, the food you eat is life. Other forms are giving up their life to sustain us. If we can eat with enormous gratitude for all the living things which give up their life to sustain our lives, food will behave in a very different way within you. – Sadhguru
食物如何進(jìn)入你的身體唁情，它經(jīng)過(guò)誰(shuí)的手來(lái)到你這里，你如何吃甫匹，你如何取甸鸟，所有這些都很重要。最重要的是兵迅，你吃的食物都是生命抢韭。其他生命形式放棄了它們自己的生命來(lái)維系你的生命。如果你在進(jìn)食的時(shí)候恍箭，對(duì)所有這些放棄了自己的生命來(lái)供養(yǎng)你的生命的生靈滿懷感激刻恭，那么食物在你的體內(nèi)將以一種完全不同的方式運(yùn)作。
五扯夭、 聽(tīng)從身體 （ Listen to Your Body ）
Sadhguru explains: “What kind of food you eat should depend not on what you think about it, or on your values and ethics, but on what the body wants. Food is about the body. When it comes to food, don’t ask your doctors or your nutrition experts because these people keep changing their opinion every five years. When it comes to food, ask the body with what kind of food it is really happy. Try different foods and see how your body feels after eating the food. If your body feels very agile, energetic and nice, that means the body is happy. If the body feels lethargic and needs to be pumped up with caffeine or nicotine to stay awake, the body is not happy, isn’t it?
薩古魯說(shuō)：“你要吃哪種食物不應(yīng)該取決于你的價(jià)值觀和道德觀鳍贾，也不取決于你對(duì)食物的看法，而是取決于身體的需求交洗。食物和身體息息相關(guān)骑科。如果你足夠有覺(jué)知，你只要接觸到那點(diǎn)食物构拳，你就會(huì)知道那食物在你的身體系統(tǒng)中將如何運(yùn)作咆爽。說(shuō)到食物梁棠，問(wèn)問(wèn)身體真正喜歡的是哪種食物。嘗試不同食物斗埂，然后看看你的身體在吃進(jìn)這些食物之后的感覺(jué)符糊。如果你的身體感到靈活敏捷、精力充沛呛凶，各方面良好濒蒋，那么身體就是喜歡這種食物的；如果身體感到無(wú)精打采把兔，需要咖啡因或者尼古丁才能保持清醒沪伙，那么身體是不喜歡這種食物的，難道不是嗎县好？”
If you listen to your body, your body will clearly tell you with what kind of food it is happy. But right now, you are listening to your mind. Your mind keeps lying to you all the time. Hasn’t it lied to you before? Today it tells you this is it. Tomorrow it makes you feel like a fool for what you believed yesterday. So don’t go by your mind. You just have to learn to listen to your body.
如果你聽(tīng)從身體的需求围橡，它會(huì)很清楚地告訴你它喜歡哪種食物。但現(xiàn)在缕贡，你在聽(tīng)從你的頭腦翁授，而頭腦一直在對(duì)你說(shuō)謊。難道它以前沒(méi)對(duì)你撒過(guò)謊嗎晾咪？今天它告訴你這就是了收擦。明天它讓你因?yàn)樽蛱焖嘈诺臇|西而感覺(jué)自己像個(gè)傻瓜。所以谍倦，不要跟著頭腦走塞赂，你只需聽(tīng)從你的身體。
Every animal, every creature knows what to eat and what not to eat. The human species are supposed to be the most intelligent on the planet, but they don’t even know what to eat. Forget about how to be, human beings do not even know what to eat. So, it takes a certain mindfulness and attention to learn to listen to your body. Once you have that, you know what to eat and what not to eat.”
每個(gè)動(dòng)物昼蛀，每種生物都知道要吃什么宴猾，不吃什么。人類(lèi)本該是地球上最聰明的物種叼旋，卻連吃什么都不知道仇哆。先不說(shuō)如何存在，人類(lèi)連如何進(jìn)食都不知道夫植。所以要提點(diǎn)醒讹剔，用點(diǎn)注意力，來(lái)學(xué)著聆聽(tīng)身體详民，然后你會(huì)知道要吃什么
