健康生活｜春季健康生活方式大扫除：4 个春季饮食建议

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今年的春季大扫除要把你的健康和家都做好。



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<hr/>传统意义上，春天是我们许多人对家里进行大扫除的时候，我们的注意力最终会集中在整理橱柜和扔掉不必要的东西上。
Traditionally, spring is the time of year when many of us undertake a deep clean of our home, finally prioritizing our attention to decluttering our cupboards and throwing out unnecessary objects.
尽管如此，我们花了那么多时间来重新设置我们周围的环境，我们中的许多人却没有把同样的时间和精力花在生活方式的春季大扫除上。据估计，80% 的人会在 2 月中旬放弃自己的新年计划，春天是恢复良好习惯的最佳时机。
Still, with all that time spent devoting ourselves to resetting the environment around us, many of us fail to put the same time and effort into spring cleaning our lifestyles. With an estimated 80% of us abandoning our New Year s resolutions by mid-February, spring is the perfect time to bounce back into better habits.



Photo: The Today Show



｜ 春季大扫除以获得更多的能量

SPRING CLEAN YOUR NUTRITION FOR MORE ENERGY

春天的水仙花需要健康的土壤来生长，而你的身体也需要一个丰富的良好的营养基础，以便在最佳水平上工作。如果你感觉行动迟缓，那么问题的根源可能在于你没有把一些东西放进你的身体。
While the daffodils of spring need healthy soil to grow, your body also requires a rich foundation of good nutrition in order to work at its optimum level. If you are feeling sluggish, the root of your problem may lie with the things that you fail to put into your body.
营养物质是我们的细胞执行其功能所需要的原材料，比尔・科尔 (Bill Cole) 博士说，他是关键细胞营养和细胞健康加速计划的创始人，拥有最大的在线健康指导资源之一。细胞的能量工厂被称为线粒体，它们需要一定水平的宏观和微量营养素来产生丰富的能量。没有它们，线粒体就不能产生足够的能量单位，即 ATP，来充分地为细胞功能提供能量。因为我们是由细胞组成的，如果我们的细胞能量低，那么我们的能量也会低。
&#34;Nutrients are the raw materials that our cells need to perform their functions,&#34; says Dr. Bill Cole, who is the founder of Key Cellular Nutrition and the Cellular Health Accelerator Program, &#34;boasting one of the largest online health coaching resources of its kind. The cells energy factories are called mitochondria and they require certain levels of macro and micronutrients to produce abundant energy. Without them the mitochondria can t produce enough energy units, called ATP, to adequately fuel cell function. Because we re made of cells, if our cells are low in energy then we re low in energy.&#34;
你在寻找精神食粮吗？试着在你的饮食中加入香蕉或红薯。两者都含有钾元素，可以增加电解质，提高能量水平。橙子等来源的维生素C 有助于组织的生长和修复。吃一些像奇亚籽这样的种子也是一种方便的方式来摄入蛋白质和健康脂肪，保持你身体一整天的能量水平稳定。
Looking for some food for thought? Try implementing bananas or sweet potatoes into your diet. Both contain potassium to boost your electrolytes and improve energy levels. Vitamin C from sources such as oranges will aid with the growth and repair of tissues. Snacking on seeds such as chia are also a handy way to conveniently consume protein and healthy fats, keeping your body’s energy levels stable throughout the day.



Photo: HuffPost



｜ 春季大扫除也需要补充剂

SPRING CLEAN YOUR SUPPLEMENTS

如果你经常感到虚弱和缺乏动力，也试着吃正确的食物，重要的是要明白，许多人，特别是缺乏长时间暴露在阳光下的人，可能仍然缺乏一些必要的营养。
If you are constantly feeling weak and unmotivated, but try to eat the right foods, it is important to understand that many people, especially where prolonged exposure to sunlight is scarce, may still be lacking in some essential nutrients.
「我建议我的病人补充维生素D3。」科尔说。维生素D3 和维生素K2、镁、维生素A一起服用，吸收效果更好，这一点很重要。另外，另一种重要的补充是欧米加3 脂肪酸。我们对欧米加6 脂肪的过度摄入，就像植物油中发现的那些脂肪，造成了欧米加6 和欧米加3 的不平衡。对大多数人来说，这被认为是促炎性的。食用像野生鲑鱼这样的高脂肪鱼类可以提供大量的欧米加3 脂肪，但在当今世界，用优质的鱼油补充剂来加强饮食是有意义的。
&#34;Vitamin D3 supplementation is what I recommend for my patients,&#34; Cole says. It&#39;s important to understand that vitamin D3 is better absorbed when taken in combination with vitamin K2, magnesium, and vitamin A. Finding a supplement with all four is helpful. Also, another important supplement is omega 3 fatty acids. Our overconsumption of omega 6 fats, like those found in vegetable oil, has created an imbalance of omega 6 to omega 3. In most people this is known to be pro inflammatory. Eating fatty fish like wild salmon provides lots of omega 3 fats, but fortifying the diet with a good fish oil supplement makes sense in today&#39;s world.



Photo: Cover-Tek

「镁是许多细胞功能所需的另一种重要营养物质。这也是许多人缺乏的一种营养物质，因为现代食物中的镁含量比我们祖先吃的食物低。甘氨酸镁是我最喜欢的镁形式，因为它能被身体很好地吸收和利用。生的南瓜籽和菠菜也是镁的良好食物来源。」
&#34;Magnesium is another important nutrient needed for so many cell functions. It’s also a nutrient that many people are deficient in because of the lower level of magnesium in modern food vs. the food that our ancestors ate. Magnesium glycinate is my favorite form of magnesium as it’s well absorbed and utilized by the body. Raw pumpkin seeds and spinach are good food sources of magnesium too.&#34;
「一种好的含有甲基叶酸 (B9) 和甲钴胺 (B12) 的复合维生素B 补充剂是另一种主流补充剂。维生素B 在细胞产生能量方面起着非常重要的作用。」
“A good B complex supplement that contains methylfolate (B9) and methylcobalamin (B12) is another supplement mainstay. The B vitamins play a very important role in the production of energy in the cell.”



Photo: National Institute on Aging



｜ 春季大扫除肠道健康

SPRING CLEAN YOUR GUT HEALTH

含有大量糖、盐和其他防腐剂的饮食与肥胖、心脏病和糖尿病的增加有关，但你不需要忍受这些疾病中的任何一种，只要照顾好你的肚子，你就会变得更健康。
Diets that are heavy in sugar, salt and other preservatives have been linked to increased obesity, heart disease and diabetes, but you don’t need to suffer with any of these ailments to get healthier by taking better care of your belly.
「另一种主要的补品是有益的益生菌，因为过度使用抗生素和其他东西，如氯化水和某些除草剂，会杀死我们有益的肠道细菌。」科尔说。「很多人都有一种叫做生态失调的疾病；他们的肠道中有益菌和有害菌之间存在不平衡。除了导致消化不良，失调还与许多其他健康问题有关；比如减肥抵抗，大脑功能差，免疫反应降低。每天选择至少 50 亿 CFU （菌落形成单位）的益生菌，以帮助恢复良好的细菌平衡。此外，吃发酵蔬菜，如生的泡菜是非常有益的，但它必须是生的，因为巴氏杀菌或加热的泡菜会杀死好的细菌。」
&#34;Another supplement staple is a good probiotic because of the overuse of antibiotics and other things like chlorinated water and certain herbicides that can kill our good gut bacteria,” Cole says. “Many people have a condition called dysbiosis; where they have an imbalance between the good and bad bacteria in their gut. Besides causing poor digestion, dysbiosis has also been linked to so many other health issues; like weight loss resistance, poor brain function, and a depressed immune response. Choose a probiotic with at least 5 billion CFU’s (Colony Forming Units) per day to help restore the good bacteria balance. Also, eating fermented vegetables like raw sauerkraut is very helpful but it has to be raw since pasteurized or heated sauerkraut will kill the good bacteria.”
你吃的食物的质量决定了你肠道消化食物的能力，所以总是选择自然让你喜欢的全天然食物。
The quality of the food you eat will dictate the quality of your gut’s ability to digest what you are feeding it, so always opt for the whole and natural foods that nature intended you to enjoy.



Photo: Beauty By Buford



｜ 春季大扫除你的自由基

SPRING CLEAN YOUR FREE RADICALS

当你从橱柜中清除无用的杂物时，也不要忘记清理那些被忽视的细胞，因为当它们被自由基破坏时，主要是在细胞膜上，你细胞的生长和生存就会受到威胁。并不是所有的自由基都对你的健康有害，它们是氧化营养物质、将它们从食物转化为能量所必需的，但过多的自由基积累可能是有害的。
While you banish unwanted clutter from the cupboards, don’t forget to spruce-up those neglected cells too, because when they become damaged by free radicals, primarily at the cell membrane, the growth and survival of your cells is put under threat. Not all free radicals are negative for your health and they are essential for oxidizing nutrients, converting them from food to energy, but excessive free radical accumulation can be harmful.
科尔说，这是氧化压力，是由过度产生有害的自由基引起的，这种压力降低了我们细胞清除自由基的能力。例如，我们的食物、美容产品和清洁产品中的化学物质会增加氧化压力和衰老。大多数化学物质是脂溶性的，这意味着它们会被吸引到体内由脂肪组成的区域。细胞膜是一层脂质层，这意味着它们由两层脂肪组成。当毒素进入体内时，它们会被细胞膜吸引，产生慢性炎症，直到它们被清除。我们可以通过简单地意识到我们的身体摄入了什么或在什么环境中接触来避免这种情况。减少精制糖是帮助清理细胞健康的好方法。
&#34;This is oxidative stress caused by the [over] production of damaging free radicals, and this stress reduces the ability of our cells to clear them,&#34; says Cole. &#34;Chemicals in our food, beauty products and cleaning products, for example, can increase oxidative stress and aging. Most chemicals are fat soluble meaning that they re attracted to areas in the body composed of fat. The cell membranes are a bilipid layer meaning that they are composed of two layers of fat. When toxins get in the body they&#39;re attracted to the cell membranes, creating chronic inflammation until they&#39;re removed. We can avoid this by simply being aware of what we are putting in our bodies or exposing ourselves to. Reducing refined sugars is a great way to help clean-up your cell health.&#34;



Photo: TBC Ingredients ApS

其他减少自由基过度接触的方法包括控制碳水化合物的摄入量和限制加工肉类（如香肠和培根）的摄入，因为这些肉类通常含有导致更多自由基产生的防腐剂。抗氧化剂丰富的食物包括蔓越莓，因为它们富含维生素A、C 和 E。西兰花是另一种很好的食物，因为它含有叶黄素和玉米黄素，被认为可以防止氧化压力。
Other ways of reducing your over exposure to free radicals include managing your carbohydrate intake and limiting your consumption of processed meats such as sausage and bacon, since they often contain preservatives that lead to greater free radical production. Antioxidant rich foods include cranberries, because they are packed with vitamins A, C, and E. Broccoli is another great addition to any meal, thanks to the presence of lutein and zeaxanthin, thought to prevent oxidative stress.
这就是结果。当你今年要大扫除的时候，好好看看冰箱和储藏室，把你的家和你的健康都打扫干净吧！
So, there you have it. While you spring clean your home this year, take a good look at the fridge and the pantry, and clean up your health as well as your home.
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