五种方法让你吃出最好

五种方法让你吃出最好

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.

搜索饮食建议的时候，很容易晕头转向。似乎总有数不清的流行饮食选择，有无尽的饮食规则要遵循。大多数建议只关注吃某些食物和避免吃另外一些食物——但事实上哪些食物“好”，哪些食物“坏”，从来不是公认的，你去问不同的人，这些建议甚至互相矛盾。

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.

幸运的是，跟随下面5条简单的指导，就能消除你的疑惑，你不管吃什么都能帮助最大程度地从食物中获得好处。

一、越新鲜越好（The Fresher， The Better ）

五种方法让你吃出最好

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.

食物给予你生存所需的能量，新鲜未经加工的食物保存着最多的生命能量（prana）。只要可以，就多吃生食，不要过分烹煮。此外，避免太提前切分和准备新鲜食物，如水果，因为一旦被切开，食物就会快速流失其正面益处。

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.”

萨古鲁解释说，“食物一旦做熟，大量的生命能量会遭到破坏。这就是昏昏睡意入驻你的身体的原因之一。如果你摄入一定量的生食，先不说其它的好处，一个立竿见影的效果就是你的睡眠需求会急剧下降。”

二、 不要忘记咀嚼（ Don’t Forget to Chew ）

五种方法让你吃出最好

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!

你还是个孩子的时候，父母也许经常提醒你要好好地咀嚼！研究显示，含淀粉食物30%的消化发生在唾液中。一旦食物在达到身体其他部位之前在口腔中得到预消化，它造成的迟钝就更少。消化会增进新陈代谢活动，所以吃完晚餐后至少要等2个小时再上床睡觉，不然你会睡也睡不好，消化也消化不好！

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.”

萨古鲁从瑜伽的角度探讨了咀嚼食物：“在瑜伽中我们说‘吃一口食物，你必须咀嚼24下。’这背后有很多的科学，但是本质上其中一个原因是食物在口腔中得到预消化，它在你系统中造成的迟钝就更少。另一原因是，如果你咀嚼24下，食物携带的信息就会在你系统中建立起来，你身体中每个细胞都会开始判断什么对你好，什么对你不好——不是从舌头的角度说，而是从对你的整个系统 。这样做一段时间，身体中每个细胞都会知道自己喜欢什么不喜欢什么。”

三、 少餐 （ Eat Fewer Meals ）

五种方法让你吃出最好

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.

年纪越大，你每天需要的进餐次数就越少。也许需要一些时间来适应，但是当你的身体不是在持续地运转在消化食物上，你会发现你有更多能量进行其他活动。

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.

研究发现，人的大脑在空腹时运转最高效。研究人员发现，空腹的时候人体会产生饥饿素（ghrelin），饥饿素是一种荷尔蒙，它把胃部饥饿的信息传到大脑。有趣的是，这种荷尔蒙似乎还有其他功能。饥饿素会刺激并提高海马体（hippocampus）的性能。海马体是大脑中学习、记忆和空间分析的部分，能让我们保持机敏、活跃和专注。当然，这并不是暗示你不要吃东西，而是一个重要的提醒，让你觉察到自己该吃多少。

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.”

萨古鲁说：“你不能一天到晚都在吃。如果你不到30岁，那么一日三餐就刚好。如果你过了30岁，最好减到一日两餐。空腹的时候我们的身体和大脑是最高效的。保持这种觉察，以这种方式进食：让你的食物可以在2.5小时内在胃中消化完并清空，在12~18小时内（残渣）完全排出体外。如果你保持这种简单的意识，你就会感到更有能量，更敏捷，更警觉。”

四、怀着感恩进餐 （ Eat with Gratitude ）

五种方法让你吃出最好

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.

吃进一点食物，这种简单的行为，如果你能带着一点觉知去做，就能成为一种令人惊叹的可能性——正如萨古鲁解释的，“一些不是你的东西，正变成你……如果在简单的进食过程中给予足够的关注，并且只是纯粹地进食——没有其他，只是进食而已——你会发现，进食是一个爆炸般强大的过程。”当你专注在你的食物上，尤其是如果你能静默地进餐（不说话，不看电视等）你会感受到与食物更多的连接，你的身体会更好地吸收食物，你甚至会无需太多食物就能感到饱足。

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

食物如何进入你的身体，它经过谁的手来到你这里，你如何吃，你如何取，所有这些都很重要。最重要的是，你吃的食物都是生命。其他生命形式放弃了它们自己的生命来维系你的生命。如果你在进食的时候，对所有这些放弃了自己的生命来供养你的生命的生灵满怀感激，那么食物在你的体内将以一种完全不同的方式运作。

五、 听从身体 （ Listen to Your Body ）

五种方法让你吃出最好

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?

萨古鲁说：“你要吃哪种食物不应该取决于你的价值观和道德观，也不取决于你对食物的看法，而是取决于身体的需求。食物和身体息息相关。如果你足够有觉知，你只要接触到那点食物，你就会知道那食物在你的身体系统中将如何运作。说到食物，问问身体真正喜欢的是哪种食物。尝试不同食物，然后看看你的身体在吃进这些食物之后的感觉。如果你的身体感到灵活敏捷、精力充沛，各方面良好，那么身体就是喜欢这种食物的；如果身体感到无精打采，需要咖啡因或者尼古丁才能保持清醒，那么身体是不喜欢这种食物的，难道不是吗？”

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.

如果你听从身体的需求，它会很清楚地告诉你它喜欢哪种食物。但现在，你在听从你的头脑，而头脑一直在对你说谎。难道它以前没对你撒过谎吗？今天它告诉你这就是了。明天它让你因为昨天所相信的东西而感觉自己像个傻瓜。所以，不要跟着头脑走，你只需听从你的身体。

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.”

每个动物，每种生物都知道要吃什么，不吃什么。人类本该是地球上最聪明的物种，却连吃什么都不知道。先不说如何存在，人类连如何进食都不知道。所以要提点醒，用点注意力，来学着聆听身体，然后你会知道要吃什么