吃是為了更好的學(xué)，學(xué)是為了更好的吃：7個(gè)簡(jiǎn)單方法，引領(lǐng)健康飲食
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.
我在博客上撰寫(xiě)“學(xué)習任務(wù)”專(zhuān)欄。在寫(xiě)作過(guò)程中，我發(fā)覺(jué)知道的理論很多，行動(dòng)卻太少。所以我開(kāi)始關(guān)注我所積累的知識，尤其是那些與日常生活息息相關(guān)的內容，并希望這些知識能夠被更好的應用于實(shí)際。
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.
民以食為天，因為飲食對我們大腦的運轉起著(zhù)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.
關(guān)于吃的書(shū)籍數不勝數，那些書(shū)告訴人們該如何吃才更好，什么東西不能吃，我們的飲食習慣正如何毀了自己和世界。但于我而言，那些對日常生活習慣產(chǎn)生巨大影響的法則，我已熟知。比如20% 80%法則。無(wú)論是從過(guò)去的閱讀、研究還是簡(jiǎn)單的對生活的觀(guān)察，我都獲得了知識，我現在需要的是更多地把知識轉化為行動(dòng)。
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):
我將我所學(xué)飲食的知識簡(jiǎn)化成以下內容，如果您在閱讀中發(fā)現貽誤或有讓其更通俗易懂的建議，請通知我。
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.
不要暴飲暴食，因為消化大量食物會(huì )讓你筋疲力盡，并且會(huì )儲存多余的能量。同時(shí)，也不要幾個(gè)小時(shí)不吃東西（我在辦公室時(shí)經(jīng)常這樣）。減少傳統意義上三餐的量，在其中吃一些如堅果、水果等有營(yíng)養的零食零餐。
2. Avoid Things Are Pretty Certainly Bad
2、那些的確不好的東西一定不要吃
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:
我們身邊有一些既是好東西又是壞東西的食物，有時(shí)我們分不清楚誰(shuí)好誰(shuí)壞。對我來(lái)說(shuō)有一個(gè)食物黑名單排行榜，有些食物吃起來(lái)要有節制，有些則盡量避免食用。它們包括：
In moderation:
有節制地食用：
Saturated Fat
飽和脂肪
Cholesterol
膽固醇
Sugar
糖
Salt/Sodium
鹽
Alcohol
酒
Avoid altogether:
不食用或不使用：
Partially Hydrogenated Fats (Trans Fats)
反式脂肪
Plastic with BPA
含雙酚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.
最后一項所提到的塑料制品也許不像其他東西一樣為人熟知，但是根據我掌握的信息，避免使用含有雙酚A的制品是必要的，保險一點(diǎn)總比遺憾好。
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議有節制食用食物的推薦膳食參考攝入量，你可以登陸美國農業(yè)部的飲食指導頁(yè)面進(jìn)行查詢(xún)。當然，政府對飲食做出了大量努力，比如提出食物金字塔；但這并不是最有效的信息披露。當然你還是可以從網(wǎng)站上輕松獲取到你需要的信息。
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.
加工食物有許多方便之處，它可以從冰箱取出，直接放進(jìn)微波爐加熱；或直接從罐頭瓦罐中取出進(jìn)行烹飪。方便之余，這種食物還相對便宜。此外，這也是一種白天忙碌工作后還想晚上大餐一頓的有效方法。但加工食品的缺點(diǎn)有太多添加物，同時(shí)它們無(wú)論是生產(chǎn)還是處理都不是很環(huán)保。所以要盡可能的少食用加工食品，或許你會(huì )因此更多地享受自己準備食物的樂(lè )趣和優(yōu)點(diǎn)。
4. Eat More Fruits, Vegetables, and Whole Grains
4、食用更多的水果、蔬菜、全麩谷類(lèi)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、全麩谷類(lèi)是一種避免食用加工食品的有效方法。我讀過(guò)很多關(guān)于飲食健康的研究報告，所有合法的報告都強烈建議食用多種多樣的水果、蔬菜以及全麩谷類(lèi)。所以請努力提高這些健康食品在你日常飲食中的比例。
5. Go Local As Much As You Can
盡量買(mǎi)當地食品
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!
當地生產(chǎn)的食品相比較于外地產(chǎn)的要更加新鮮；通常，當地產(chǎn)的食品免去了運輸，降低了能耗，更為環(huán)保。你可以考慮參加社區支持型農業(yè)活動(dòng)。同時(shí)，不要僅僅局限于支持你所在當地的農民、烘焙師和其他的食品生產(chǎn)者，嘗試在自己的花園甚至別人的花園里種一些食物， 自己烘烤些東西或者想其他辦法種出自己的食物。我保證你能在這其中學(xué)到不少東西。
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.
盡管，我覺(jué)得一天喝下幾杯水通常讓人感到舒服。但對瓶裝水熱、超水化熱，我實(shí)在不敢恭維。沒(méi)有人知道我們浪費了多少塑料用于滿(mǎn)足對瓶裝水“莫須有”的市場(chǎng)需求。水就像油，讓人體發(fā)動(dòng)機正常運轉。其實(shí)，你家的自來(lái)水也許就能滿(mǎn)足這一需要。如果你還擔心，測試下水質(zhì)，或者買(mǎi)個(gè)純凈水過(guò)濾器。
7. Play First, Then Eat
7、先活動(dòng) 再張口
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!
你可以用有氧運動(dòng)或其它你喜歡的體育項目來(lái)代替“活動(dòng)”這個(gè)字眼。之所以想出這個(gè)題目，緣于我最近在紐約時(shí)報上讀的一篇文章。文章寫(xiě)道，對于孩子們，飯前的活動(dòng)要比飯后活動(dòng)帶來(lái)更積極的影響。我認為這對每一個(gè)年齡段的人來(lái)說(shuō)都通用。體育運動(dòng)對飲食是一種自然、必要的補充；通常，飯前活動(dòng)一下更好。（當然切忌飯后30分鐘不能游泳）
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，就寫(xiě)到這吧。里面雖沒(méi)什么高深的科學(xué)道理，但你可以從這些既明確又緊湊的說(shuō)明中了解到一系列短小精悍的生活指南，這也就是日?？茖W(xué)的魅力和魔力所在。
What are some simple lessons that guide your approach to eating? Please comment and share.
如果你也有促進(jìn)飲食健康的小科學(xué)，請在這里評理，與大家分享。
Jeff
杰夫
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