這世上有些事掸屡，我們總自覺(jué)大致有數(shù)：什么好封寞，什么不好，什么要擁抱仅财，什么要躲避狈究。所以我們絮絮叨叨，對(duì)人對(duì)己盏求，在談話里翻來(lái)嚼去自以為爛熟于心的常識(shí)抖锥。但這種常識(shí)往往模糊淺薄，我們對(duì)它的了解停在了應(yīng)該碎罚，從來(lái)沒(méi)有決心毅力去執(zhí)行磅废，多數(shù)原因，可能是因?yàn)閺膩?lái)沒(méi)有真正挖掘背后的為什么應(yīng)該荆烈。營(yíng)養(yǎng)和飲食拯勉，大概就是其中之一。至少對(duì)于我：一種食物不利人體是常識(shí)憔购，如何不利宫峦，當(dāng)有人把前因后果完整地展現(xiàn)給你，你的知識(shí)架構(gòu)完成了玫鸟，決心自然出來(lái)导绷。因?yàn)槊恳豢冢愣贾滥阍趯?duì)自己和孩子的身體做著什么傷害屎飘。你可能會(huì)下不了手妥曲。
這本書，徹底顛覆了我的飲食結(jié)構(gòu)和生活方式枚碗，于是顛覆了我們家的飲食結(jié)構(gòu)和生活方式逾一。讀書的起因是大兒子經(jīng)歷了一段時(shí)間的易燃易爆出言不遜動(dòng)手動(dòng)腳，學(xué)校沒(méi)少接黃牌紅牌肮雨，老師沒(méi)少跟我談過(guò)話。我可能是典型的焦慮性家長(zhǎng)箱玷，為此兩年里讀了十幾本英文育兒書怨规，改了好幾套管教方案，一會(huì)給他做善心手鏈锡足，一會(huì)貼紙獎(jiǎng)懲波丰，一會(huì)零容忍政策，一會(huì)Plan B平等商討原則舶得。說(shuō)實(shí)話掰烟，都有各自階段的效果。但是這本書之后的飲食改變，對(duì)他的情緒平衡所起的作用纫骑，大大超出我的預(yù)期蝎亚。公婆來(lái)看我們的一天，問(wèn)他最近怎么那么安靜先馆，才恍然開眼发框，可能跟飲食改變有關(guān)。
個(gè)人喜好關(guān)系煤墙，我的讀書筆記習(xí)慣直接摘抄原文不可忽略的重點(diǎn)梅惯，多是自己之前混沌不明的知識(shí)點(diǎn)，或者讀來(lái)大為驚訝又深覺(jué)有理的地方仿野，偶爾做些結(jié)構(gòu)整理铣减，所以往往不完整，但希望對(duì)大家有幫助和啟發(fā)脚作。精力有限葫哗，翻譯一定不完美，但盡我所能鳖枕，準(zhǔn)確傳達(dá)完整語(yǔ)意魄梯。
作者簡(jiǎn)介：
理查德森博士在牛津大學(xué)的曼斯菲爾德學(xué)院，領(lǐng)銜研究關(guān)于營(yíng)養(yǎng)對(duì)大腦的作用宾符，其研究極富知名度且有突破性酿秸。她是前任教師，對(duì)行為及學(xué)習(xí)問(wèn)題兒童具有第一手的管理經(jīng)驗(yàn)魏烫，她也是食品與行為研究慈善機(jī)構(gòu)的執(zhí)行主席辣苏。理查德森博士同時(shí)專攻注意缺陷多動(dòng)障礙，自閉癥和閱讀障礙癥哄褒，并與英國(guó)閱讀障礙協(xié)會(huì)稀蟋，食品標(biāo)準(zhǔn)局，高亢奮兒童援助機(jī)構(gòu)保持著密切聯(lián)系呐赡。
Your child's behaviour (and the mind-body links that create it) can be likened to an iceberg: only one small part is showing, but a whole lot more is going on beneath.
您孩子的言行（包括創(chuàng)造言行的身體心理鏈條）猶如冰山：只露一角退客，底下暗潮洶涌。
Performance 表現(xiàn)
Behaviour? ? ? ? 言行
Thinking? ? ? ? ? ? ? 思想
Feeling? ? ? ? ? ? ? ? ? ? 感受
Emotion? ? ? ? ? ? ? ? ? ? ? 情緒
Physiology? ? ? ? ? ? ? ? ? ? ? ? 生理
Phase out (in diet) :
Obvious sugar/hidden sugar/simple carbs/too many saturated fats/too little protein/protein late in the evening/too few vegs/polyunsaturated cooking oils (veg oil)/additives/sweet drinks
Phase in (in diet):
Complex carbs/Essential Omega-3 fatty acid/a wide variety of food/plenty of deep-coloured veg and fruits/nuts, seeds and beans/olive oil or butter for cooking with/enough protein for morning, daytime and early evening/some carbs later in the evening/no artificial sweeteners or unnecessary additives/ plenty of water
飲食上逐步剔除：
明顯的與隱藏的糖分/單一碳水化合物/過(guò)多飽和脂肪/過(guò)少蛋白質(zhì)/夜晚攝入蛋白質(zhì)/過(guò)少蔬菜/多元不飽和類食用油（植物油）/添加劑/甜飲料
飲食上逐步引進(jìn)：
復(fù)合碳水化合/基礎(chǔ)Omega-3脂肪酸/多樣化食物/足量深色蔬果/堅(jiān)果链嘀，種子與豆類/橄欖油與黃油為食用油/早間白天和傍晚的足量蛋白質(zhì)/無(wú)人造增甜劑與非必要的添加劑/足量水
A 'reasonable' balance of macronutrients includes around half of total energy (calories) from carbohydrates, one-fifth from protein and one-third from fat.
宏量營(yíng)養(yǎng)素的合理平衡包括: 約占能量（熱量）一半的碳水化合物萌狂，占五分之一的蛋白質(zhì)和三分之一的脂肪。
Don't overdo protein though, because too much protein can affect your kidneys. Your child needs to eat only a handful of protein (a quarter or less of the plateful) at any meal, but just vary the type. This could include lean meat, fish, eggs, cheese, nuts, or beans and pulses.
但是不要過(guò)多攝入蛋白質(zhì)怀泊，因?yàn)檫^(guò)量的蛋白質(zhì)能夠傷腎茫藏。您的孩子每一頓飯只需要一只手的量的蛋白質(zhì)（餐盤的四分之一或者更少），只是要多樣化其種類霹琼∥癜粒可以包含瘦肉凉当，魚類，雞蛋售葡，奶酪看杭，堅(jiān)果，或者豆類和谷類天通。
Refined sugars are so bad for your child because they deplete his body of B vitamins and essential minerals such as magnesium and zinc. Lack of these can lead to mental and physical disorders.
精制糖對(duì)您孩子的傷害極大泊窘，它們會(huì)掃蕩劫空他身體里的維生素B和基礎(chǔ)礦物質(zhì)如鎂和鋅。這些東西的匱乏能導(dǎo)致生理疾病和心理障礙像寒。
People eating junk food are more likely to suffer from depression.
食用垃圾食品的人更有可能得抑郁癥烘豹。
Don't overload your stomach: The amount of food you can hold loosely between your cupped hands is enough for any one sitting.
不要給胃過(guò)大負(fù)擔(dān)：您兩只手合并能松散兜住的量對(duì)任何一頓膳食已是足夠。
The biggest controlled trial of food additives and behaviour to date was published in 2004 by a group of UK researchers. The study involving 277 3-year-olds? was designed to test the effects of the following artificial colourings and a preservative (E211). The results were telling:
一組英國(guó)的研究專家在2004年發(fā)布了一項(xiàng)關(guān)于食品添加劑與行為的對(duì)照試驗(yàn)诺祸，這是截止目前規(guī)模最大的相關(guān)試驗(yàn)携悯。試驗(yàn)涉及277名3周歲兒童，旨在測(cè)試以下人工色素與防腐劑(E211)的負(fù)作用筷笨。結(jié)果如下：
The parents of children who got the 'additive cocktail' noticed a significant increase in their child's hyperactivity and related behaviour problems (poor concentration, temper-tantrums, fidgeting, disturbing others and difficulty going to sleep) compared with parents whose children were given the ordinary fruit drink. A particular striking finding was that the negative effects of AFCs on behaviour applied to the whole group of children, not just those who showed hyperactive behaviour or allergies before the tests started.
試驗(yàn)中喝了所謂“添加劑雞尾酒”的孩子的家長(zhǎng)憔鬼，對(duì)比喝了普通水果飲料的孩子的家長(zhǎng)，發(fā)現(xiàn)自己孩子明顯變得高亢奮胃夏，且相關(guān)行為問(wèn)題大大增加（注意力無(wú)法集中轴或，發(fā)脾氣鬧情緒，坐立不安仰禀，愛(ài)影響他人并且入睡困難）照雁。另一更為驚人的發(fā)現(xiàn)是，人工食用色素對(duì)行為的這些負(fù)作用答恶，不僅僅是發(fā)生在測(cè)試之前本就有高亢奮行為或者過(guò)敏表現(xiàn)的孩子身上饺蚊，而是發(fā)生在整組孩子身上。
Artificial food colourings (AFCS) 人工食用色素
- Tartrazin (E102):: a synthetic yellow azo dye ('azo' is the name used for a particular class of food colourings) found in sodas, ice cream, sweets, chewing gum, jam, yoghurt. It's commonly used in the UK but banned in Norway and Austria. Dr Neil Ward and the Hyperactive Children's Support Group found that drinks containing tartrazine triggered an excessive loss of zinc in the urine of children with ADHD.
- 檸檬黃 (E102)：一種人工合成的黃色偶氮染料（偶氮一詞用于一組特別的食用色素里）悬嗓，見(jiàn)于汽水污呼，冰激淋，糖果包竹，口香糖燕酷，果醬，酸奶周瞎。在英國(guó)被廣泛使用但在挪威與奧地利被禁悟狱。奈爾華德博士連同高亢奮兒童援助機(jī)構(gòu)在患有多動(dòng)癥的兒童尿液里發(fā)現(xiàn)，含有檸檬黃的飲料能夠引發(fā)大量的鋅流失堰氓。
- Sunset yellow (E110): a synthetic yellow azo dye found in orange jelly, apricot jam, packet soups and canned fish and hot chocolate mixes! It's banned in Norway and Finland not in the UK.
-日落黃(E110)：一種人工合成的黃色偶氮染料，常見(jiàn)于橙色果凍苹享，杏果醬双絮，袋裝湯浴麻，罐裝魚和熱巧克力混合粉。在挪威與芬蘭被禁囤攀，但不是英國(guó)软免。
- Carmoisine (E122): a synthetic red azo dye found in jams, sweets, sauce, yoghurts, jellies and cheesecake mixes. It's banned in Japan, Norway, Sweden and the US, but not in the UK.
- 紅色酸性染料(E122)：一種人工合成的紅色偶氮染料，常見(jiàn)于果醬焚挠，糖果膏萧，醬料，酸奶蝌衔，果凍和芝士蛋糕混合粉榛泛。在日本，挪威噩斟，瑞典和美國(guó)被禁曹锨，但不是英國(guó)。
- Ponceau 4R (E124): also known as Cochineal Red, this is a synthetic red azo dye found in dessert toppings, jelly, canned strawberries and fruit pie fillings, salami and seafood dressings. It's banned in Norway and the US, but not in the UK.
- 麗春紅4R (E124)：又名胭脂蟲紅剃允，為一種人工合成的紅色偶氮染料沛简，常見(jiàn)于甜點(diǎn)點(diǎn)綴，果凍斥废，罐裝草莓和水果派夾心椒楣，薩拉米香腸和（歐洲腌制香腸）和海鮮醬。在挪威與美國(guó)被禁牡肉，但不是英國(guó)捧灰。
Preservative 防腐劑
Sodium Benzoate (E211): an antibacterial and antifungal preservative that can also be used to disguise the taste of poor-quality food. Most soft drinks contain sodium benzoate (or its close relative, potassium benzoate) to help prevent bacterial growth. It aggravates the symptoms of asthma, particularly when ingested in conjunction with tartrazine. Sodium benzoate can also react with vitamin C to form the aggressive cancer-causing compound benzene. And a new worry is the fact that manufactures often add some vitamin C to soft drinks, in an attempt to make them appear healthier.
苯甲酸鈉(E211)：一種抗細(xì)菌真菌的防腐劑，也可用用來(lái)掩蓋低質(zhì)食品的味道荚板。大多數(shù)軟飲料會(huì)用苯甲酸鈉（或其近親凤壁，山梨酸鈉）來(lái)幫助防止細(xì)菌滋長(zhǎng)。苯甲酸鈉會(huì)惡化哮喘癥狀跪另，尤其在和檸檬黃同時(shí)攝入時(shí)拧抖。苯甲酸鈉還會(huì)與維生素C發(fā)生化學(xué)反應(yīng)而形成惡劣的致癌混合物‘苯’。而最新的憂患是事實(shí)上免绿，生產(chǎn)商經(jīng)常在軟飲料里面加入維生素C唧席，使其聽上去更健康。
Monosodium Glutamate (MSG) 谷氨酸鈉（味精）
The problem with MSG is that your child can get too much glutamate in its free form all at once from some foods (Chinese foods, ready meals, flavoured crisps and savoury snacks). If your child is intolerant to it he or she may suffer from physical symptoms like asthma, sneezing and a runny nose, or behavioural reactions including hyperactivity and fatigue. Other symptoms of what was once called “Chinese Restaurant Syndrome” can include headaches, flushing, heartburn, palpitations, chest pain, numbness or burning in or around the mouth, a sense of pressure around the jaw and face, and sweating.
味精的問(wèn)題在于嘲驾，您的孩子可能會(huì)一次性從某些食物里（中餐食品淌哟，微波爐食品，不同口味的薯片及咸味零食）攝入過(guò)多離子形態(tài)的谷氨酸辽故。孩子如若對(duì)其有不耐反應(yīng)徒仓，便可能在生理上會(huì)發(fā)生哮喘，噴嚏誊垢，流鼻水掉弛，在行為上可能高亢奮和極度疲勞症见。其他還有一度被稱為"中餐館癥候群” ，包括頭痛殃饿，潮紅谋作，心燒，心跳加快乎芳，胸痛遵蚜，嘴巴周圍麻木感或灼熱感，下巴和臉部的壓迫感奈惑，盜汗吭净。
Sulphite dioxide and other sulphite compounds are used as preservatives in many foods. It's well known that sulphites may aggravate symptoms of asthma, and have also been linked with dizziness, nerve problems, blurred vision, stomach problems and reduction in levels of vitamin B1 (thiamine) in the body. It can aggravate symptoms in children with autism and other behavioural disorders.
二氧化硫以及其他硫類綜合化合物常作為防腐劑用于很多食品中。眾所周知携取，硫可以惡化哮喘癥狀攒钳，且與頭暈，神經(jīng)問(wèn)題雷滋，視線模糊不撑， 胃病和體內(nèi)B1維生素下降有關(guān)聯(lián)。還能惡化自閉癥兒童和其他行為問(wèn)題兒童的相關(guān)癥狀晤斩。
Some artificial sweeteners have been linked to behaviour or mood changes, and some are implicated as being carcinogenic. By far the most controversial of all the artificial sweeteners is Aspartame (E951)which has been implicated in at least 92 different health problems, including hyperactivity, aggression, anxiety, depression and migraine. Being very low in calories it's used in many 'low-sugar' foods and drinks.
某些人工增甜劑已與行為和情緒變化掛鉤焕檬，有些則被疑似致癌。目前為止最有爭(zhēng)議的人工增甜劑是阿斯巴甜(E951)澳泵，疑似與至少92中健康問(wèn)題有關(guān)实愚，包括高亢奮，暴力傾向兔辅，焦慮腊敲，抑郁癥和偏頭痛。由于熱量很低维苔，阿斯巴甜被用于諸多低糖食品與飲料中碰辅。
Toxic metal are known to be capable of causing adverse neurological (brain) symptoms. They include mercury, lead, cadmium and aluminium.
有毒金屬可以引起各種不良神經(jīng)系統(tǒng)（大腦）癥狀。包括汞介时，鉛没宾，鎘和鋁。
If your child suffers from any of the following, more omega-3 in his diet may help: excessive thirst; frequent urination; rough or dry patches on the skin - especially if this has a 'bumpy appearance or feel (this is 'follicular keratosis', and is usually most noticeable on the upper arms and legs); dull or dry hair (straw-like rather than silky); dandruff; soft or brittle nails; visual perceptual problems (unusual sensitivity to bright light in general, poor night vision, broader difficulties with visual attention and visuo-motor control); attention and concentration problems; mood swings, undue anxiety and a low 'frustration tolerance'; 'short fuse'; sleep problems
如果您的孩子患有以下情況沸柔，在他飲食里加入更多omega-3脂肪酸可能會(huì)有幫助：過(guò)分干渴循衰；尿頻；皮膚表面有粗糙或干燥區(qū)域-尤其如果呈疙瘩狀或有疙瘩感（這是毛囊角化褐澎，最常見(jiàn)與上臂與腿部）会钝；毛發(fā)枯黃干燥（質(zhì)感如干草而不絲滑）；頭皮屑工三；指（趾）甲柔軟易斷顽素；視力問(wèn)題（對(duì)普遍強(qiáng)光的異常敏感咽弦，夜視力差，更廣泛的視覺(jué)注意力問(wèn)題和視覺(jué)運(yùn)動(dòng)控制）胁出；注意力和專注力問(wèn)題；情緒反復(fù)段审；無(wú)端焦慮和低挫折承受力全蝶；易怒易爆；睡眠問(wèn)題寺枉。
It can take up to 3 months for any effects to show up fully, because of the slow turnover of these fatty acids in the brain. If you don't see any improvements within 3 months then it's reasonable to conclude that fatty acid deficiency is not a major factor for your child.
可能需要最長(zhǎng)三個(gè)月才能看到全部的效果抑淫，因?yàn)榇竽X里這些脂肪酸的轉(zhuǎn)化很緩慢。如果三個(gè)月內(nèi)仍然毫無(wú)進(jìn)展姥闪，那么合理的結(jié)論是脂肪酸的缺失并不是您孩子問(wèn)題的主要原因始苇。
