4.Nutrition
4.營養

Key isnutrition. We can control some things in our lives, what we say, what we do,and also what we eat. We have complete control over what we put into our mouthsevery day. What are you putting into your mouth? Each day and each night, ifyou're looking to have flowing skin, abundant energy, clean arteries, healthydigestion, and lower levels of insulin nation in general, then what you eat isincredibly important.
關鍵是營養。我們可以控制生活中的一些事情，我們說什麼，做什麼，還有我們吃什麼。我們可以完全控制我們每天把什麼放進嘴里。你往嘴里放什麼？每天晚上，如果你想擁有流動的皮膚、充足的能量、干淨的動脈、健康的消化系統和較低水平的胰島素水平，那麼你吃什麼是非常重要的。

Food. Isn't justcalories to get you through the day. It's a critical component of a healthylifestyle that empowers you to reach your full potential.
食物。不僅僅是卡路里讓你度過一天。它是健康生活方式的重要組成部分，它能讓你充分發揮潛能。

So nutrition can play asignificant role in almost every aspect of one's life.
所以營養在人的生活的方方面面都能發揮重要作用。

Eating the rightfood in the right amount at the appropriate time is essential. Food is fuel andnourishment. We know from research that food has medicinal properties with itsvitamins, minerals and phytonutrients consuming, more plants and vegetables in yourdiet gives you antioxidants, which help prevent cancer and heart disease.
在適當的時間吃適量的食物是必要的。食物是燃料和營養。我們從研究中了解到，食物具有藥用價值，它會消耗維生素、礦物質和植物營養素，飲食中多吃植物和蔬菜會給你抗氧化劑，有助於預防癌症和心臟病。

People who eatseven or more servings of fruits and vegetables are 42% less likely to die fromany cause over the next years, compared to those who eat less than one servinga day. In addition, what you eat has an impact on your brain. We've all heardof sugar highs. Have you heard of the sugar cycle?
與第二天食用蔬菜少於一份的人相比，食用蔬菜的人中有42%的人死亡。此外，你吃什麼對你的大腦有影響。我們都聽說過高糖。你聽說過糖循環嗎？

Let me explain.
讓我解釋一下。

So you're tired.It's about 3:00 PM. And you reach for that cookie that sits on the desk atwork, consume, it gets into your system, blood sugars go up. You feel prettygood. You're in your natural sugar high, but then. The pancreas gets wind ofwhat's going on. And it realizes this is a nine 11 emergency and it sends outinsulin insulin's job is to bring that sugar into the cells, get it out of thebloodstream and bring it into the cells.
所以你累了。大約下午3點。你伸手去拿放在辦公桌上的餅干，吃下去，它進入你的身體，血糖升高。你感覺很好。你的天然糖分很高，但是。胰腺會知道發生了什麼事。它意識到這是一個911緊急事件，它發出胰島素胰島素胰島素的作用是把糖帶進細胞，把它從血液中排出，帶到細胞里。

By the way,insulin is a great fat storage hormone as well. So insulin does its job. Theblood vessels are no longer teaming with blood glucose. In fact, now you mayhave low blood sugar. Then what happens, feel tired and you reach for anothercookie and this could happen. Every 40 minutes or so, because a sugar high isnot going to give you a sense of satiety, a sense of fullness.
順便說一句，胰島素也是一種很好的脂肪儲存激素。所以胰島素起作用了。血管不再與血糖協同工作。事實上，現在你的血糖可能很低。然后發生了什麼，感覺累了，你伸手去拿另一塊餅干，這可能會發生。每隔40分鐘左右，因為高糖分不會讓你有飽腹感，飽腹感。

It may give youa little high, a little sugar high, but it's not going to provide you withnourishment over the next few hours. And what we're looking for is constantblood sugar levels. How do we get those? With a diet that is rich invegetables, whole grains, healthy protein, so that the body does some work todigest the food and then releases the glucose, releases the sugar in a steadystream throughout the day.
它可能會給你一點高，一點糖高，但在接下來的幾個小時里它不會給你提供營養。我們要的是穩定的血糖水平。我們怎麼弄到的？飲食中富含蔬菜、全谷類、健康蛋白質，讓身體做一些工作來消化食物，然后釋放葡萄糖，一整天源源不斷地釋放糖分。

This avoids thehighs and lows of the sugar. So many of us crave these sugary snacks because we'relooking for that natural high. We need to find other ways to do the naturalhigh, like a drug, which we learned about in our exercise, key information, thesugar cycle is, Oh, so powerful. And I know this myself because I engaged inloops and loops and cycles and cycles of, of sugar when I was managing my ownstress at an earlier time in my life.
這樣可以避免糖分的高低。我們中的很多人都渴望這些含糖的零食，因為我們在尋找天然的高熱量。我們需要找到其他的方法來達到自然的高潮，比如藥物，這是我們在鍛煉中了解到的關鍵信息，糖循環是，哦，如此強大。我自己也知道這一點，因為在我生命的早期，當我管理自己的壓力時，我參與了循環，循環，糖分循環。

So let's talkabout sugar and it's straw. Oftentimes, when we consume processed food, there'sa beautiful combination of sugar and fat and salt layered upon each other,which makes, makes that food. What we call hyper
我們來談談糖，這是稻草。通常，當我們食用加工食品時，會有糖、脂肪和鹽的美麗組合，層層疊加在一起，形成食物。我們所說的超級

palatable. It'sso tasty and it actually creates a reward in our brain. It hits the rewardcenter and releases dopamine too significant levels that makes us want thatfood again.
美味可口。它是如此美味，它實際上在我們的大腦中創造了獎勵。它擊中了獎賞中心，釋放了太多的多巴胺，使我們再次想要食物。

And again.
再說一遍。

Well, I'll sharewith you a personal story. I don't share it often, but I'm sharing it heretoday in our course, hoping that perhaps you'll relate to it and perhaps itwill help you get out of this sugar cycle too. When I was in college, I wantedto write a thesis. I wrote a thesis about. Stress and the heart mental stressand the heart as is pretty ironic.
好吧，我和你分享一個個人的故事。我不經常分享它，但今天我在我們的課程中分享它，希望你能理解它，也許它也能幫助你擺脫這個糖循環。當我上大學的時候，我想寫一篇論文。我寫了一篇關於。壓力和心臟的精神壓力和心臟一樣是相當諷刺的。

I see. As I'mtelling you this story, because I'm going to talk to you about the stress thatthe thesis caused and how I managed it with sugar. So. About a month before thethesis was due. I got very stressed and I needed to do a lot of work. So Iwould stay up late. I don't know about you, but I'm a morning person, not anight owl, but I needed stay up late.
我懂了。在我給你們講這個故事的時候，因為我要跟你們談談，論文引起的壓力，以及我是如何用糖來控制壓力的。所以。在論文到期前一個月左右。我壓力很大，需要做很多工作。所以我會熬夜。我不知道你的情況，但我是個早起的人，不是夜貓子，但我需要熬夜。

So every night about 1230, I would needsome kind of pick me up. I would feel like I just couldn't keep working, but Iknew I needed to work. So. I would hop on my bike and I would head to the localstore to four right here in Harvard. I got to know the grocer or the cashier atthe store pretty much by, by name because I would go every night, pretty muchclockwork, 1230, and I would buy an Entenmann's coffee roll.
所以每晚1230左右，我都需要一些人來接我。我會覺得我不能繼續工作，但我知道我需要工作。所以。我會跳上自行車，然后去當地的一家商店，就在哈佛的這里。我認識雜貨店的雜貨店老板或收銀員的名字，因為我每天晚上都會去，幾乎每天都會準時上班，而且我會買一個恩滕曼的咖啡卷。

Oh, theraspberry kind. If you know it. It was such a delight. Oh, so delicious. Icould just almost taste it upon entering the store too four I'd purchase that.And only that, and then I go back into my dorm room and I'd consume it and ittasted so good. And I got that sugar high and I would finish writing up theremaining section of my thesis that I had my agenda for that day.
哦，覆盆子的那種。如果你知道的話。真是太高興了。哦，太好吃了。我一進商店就幾乎能嘗到它的味道，我也會買的。只有這些，然后我回到我的寢室，我會把它吃了，它的味道非常好。我得到了高糖，我會完成我的論文的剩余部分，我有我的議程當天。

This went on andon and on. And it was the way that I managed my stress during my thesis. Ididn't think it was having any kind of an impact on me until I put on my jeans,my regular jeans that I loved. And I noticed that I couldn't really pull themup easily over my hips. And I thought, Oh, that's weird.
這事一直持續下去。這也是我在論文中處理壓力的方法。直到我穿上我喜歡的普通牛仔褲，我才覺得這對我有任何影響。我注意到我不能很容易地把它們拉到我的臀部。我想，哦，這太奇怪了。

I wonder what'shappened. Well, then when I checked the scale, I did notice that I had gainedfive pounds or so point a story is then the thesis was handed in and I nolonger had that stress. And I actually no longer went to store two, four at1230 at night. I was free and I was a senior and life was good and I wasfocusing more on pleasure.
我不知道發生了什麼事。好吧，當我檢查量表時，我注意到我增重了5磅左右一個故事是在論文交上來的時候，我不再有那種壓力了。事實上，我不再在晚上12點30分去2號、4號店了。我很自由，上了大四，生活很好，我更注重快樂。

And I got backinto my jogging. That routine that I love so much that I use for my stressrelief and have continued to use for years and years later, but it taught methe power of the sugary foods, these processed foods, and how they can almostdictate your actions. In my case, I was lucky in that the stressor went awaywhen I handed in the thesis.
我又開始慢跑了。我非常喜歡這個習慣，我用它來緩解我的壓力，並在很多年后繼續使用，但它教會了我含糖食物的力量，這些加工食品，以及它們如何幾乎可以支配你的行為。就我而言，我很幸運，因為當我交論文時，壓力源消失了。

But you may bein a situation where there is no thesis to hand in. This is your job. This isyour life. So what are you going to do? Continue to go to store two, four andget the strawberry and Timmons coffee. Okay. I'd like to offer some othersolutions. Perhaps we think about what's going on in the evening, because oftenthis evening eating also called nighttime eating is a challenge for many peopleand addressing what's going on is the key.
但你可能會遇到没有論文要交的情況。這是你的工作。這就是你的生活。那你打算怎麼辦？繼續去2號店，4號店買草莓和蒂蒙斯咖啡。可以。我想提供一些其他的解決辦法。也許我們會思考晚上發生的事情，因為通常情況下，晚上的飲食也被稱為夜間飲食，對許多人來說是一個挑戰，解決問題是關鍵。

You have to askourselves, what is the stressor? How can we reduce that stress? We go back toour key stress resiliency. Number one, we think about the challenge and wethink about our skills. Do we need to improve our skills? Do we need to reducethe challenge? And what else can we do for stress reduction?
你必須捫心自問，壓力源是什麼？我們如何減輕壓力？我們回到關鍵的壓力恢復能力。第一，我們考慮挑戰和技能。我們需要提高我們的技能嗎？我們需要減少挑戰嗎？我們還能做些什麼來減輕壓力呢？

So we go back tothe stress resiliency information. We think about deep breathing. We thinkabout mindfulness based stress reduction meditation. We think about the powerof routine exercise sleep, and then we get right into our key that we'rediscussing right now. Nutrition. What can we eat? That will be nutritious anddelicious.
所以我們回到壓力恢復信息。我們考慮深呼吸。我們考慮基於正念的減壓冥想。我們想到了日常鍛煉睡眠的力量，然后我們進入了我們現在討論的關鍵。營養。我們能吃什麼？那將是營養和美味。

I will sharewith you that I moved from Entenmann's cakes in my life to now fruits, berries,Apple with a little almond butter as my desserts and my pleasure. These arenature's candy nature suites.
我將和你分享我從恩滕曼的蛋糕到現在的水果，漿果，蘋果和一點杏仁黃油作為我的甜點和我的樂趣。這些是大自然的糖果自然套房。

How do thefollowing fit into your diet fruits? Like apples, berries, peaches, watermelon,and vegetables. Like spinach, kale, carrots, eggplant, and protein from nuts,seeds, legumes, maybe some soy. And what kinds of fats are you consuming? Howto whole grains fit into your diet? Remember they're simple carbs and complexcarbs.
以下是如何適合你的減肥水果？像蘋果，漿果，桃子，西瓜和蔬菜。比如菠菜，甘藍，胡蘿卜，茄子，堅果，種子，豆類，也許還有一些大豆中的蛋白質。你吃什麼脂肪？如何使全谷類食物適合你的飲食？記住它們是簡單的碳水化合物和復雜的碳水化合物。

Simple carbswill be your sweets, your white pasta, white bread. And those will just turnright into sugar when you consume them. Then there's the whole grains, the bodyneeds to digest them, and that will release the sugar of glucose more slowly.Remember, there's a difference between eating a diet that's healthy and eatinga diet that's incredibly varied, interesting and enjoyable.
簡單的碳水化合物將是你的甜食，你的白面食，白面包。當你吃的時候，它們就會變成糖。然后是全谷類食物，人體需要消化它們，這會使葡萄糖的糖釋放得更慢。記住，吃健康的飲食和吃種類繁多、有趣和令人愉快的飲食是有區别的。

Some additionalnutrition tips for you to consider. Avoid sugar, sweetened beverages like soda.There's no nutritional value and they could be harmful.
一些額外的營養秘訣供你考慮。不要喝含糖的飲料，比如蘇打水。它没有營養價值，而且可能有害健康。

There's somestudies that show they can lead to stroke whenever possible. Avoid trans fatsalso called partially hydrogenated fats and lastly, choose healthy forms ofcarbohydrate.
有研究表明，只要有可能，它們都會導致中風。避免反式脂肪也被稱為部分氫化脂肪，最后，選擇健康形式的碳水化合物。

Avoid simplecarbs. That includes cookies, candies, any types of sweets. It also includeswhite pasta, white bread, white bagels instead choose complex carbohydrates,which include Brown rice. Keenwah whole grain pasta. These are healthier formsof carbohydrate because the body needs to digest them. So when you consumethem, they will take a period of time to actually break them down and releasethe glucose into your bloodstream.
避免簡單的碳水化合物。包括餅干，糖果，任何類型的糖果。它還包括白面條、白面包、白百吉餅，而不是選擇復雜的碳水化合物，其中包括糙米。金華全麥面食。這些是更健康的碳水化合物形式，因為身體需要消化它們。因此，當你食用它們時，它們需要一段時間來分解它們，並將葡萄糖釋放到你的血液中。

So you get asteady state. Of glucose or sugar in your bloodstream versus the simple carbs,which will give you that spike in blood sugar that we talked about with thesugar cycle.
所以你得到了一個穩定的狀態。你血液中的葡萄糖或糖與簡單的碳水化合物相比，這會使你的血糖達到我們所說的糖循環的峰值。

Following thesethree tips are an easy way to start your journey to healthier eating. So you maybe wondering how can you incorporate a healthy diet into your work lives andadopt and maintain healthy eating habits throughout your life? First thing youneed to understand is a healthy eating pattern.
遵循這三個建議是開始健康飲食之旅的一個簡單方法。所以你可能想知道，如何將健康飲食融入到你的工作生活中，並在你的一生中養成和保持健康的飲食習慣？首先你需要了解的是一個健康的飲食模式。

The Harvardhealthy plate is your go-to template for a healthy eating pattern. Let's reviewit. Half of the plate is filled with vegetables and some fruit, a quarter ofthe plate is filled with complex carbohydrates like keenwah Brown rice andwhole grain bread or pasta. The remaining quarter of the plate is filled with ahealthy protein, predominantly plants, if possible, nuts, seeds, legumes,terrific sources of protein.
哈佛健康餐盤是你健康飲食模式的模板。讓我們回顧一下。盤子的一半是蔬菜和水果，四分之一的盤子里是復雜的碳水化合物，比如精瓦糙米和全麥面包或面食。剩下的四分之一的盤子里裝滿了健康的蛋白質，主要是植物，如果可能的話，還有堅果、種子、豆類，以及大量的蛋白質來源。

Fish twice aweek is also acceptable. Look for the mercury levels in the fish you'reconsuming chicken poultry is basically equivocal. It won't be detrimental to yourhealth. It will have protein in it, which will be an advantage to your health.But red meat is to be avoided processed meat in particular.
每週吃兩次魚也是可以接受的。你吃的魚中的汞含量基本上是模棱兩可的。它不會對你的健康有害。它含有蛋白質，這對你的健康有好處。但紅肉尤其要避免加工肉。

Is to be avoided. There'sevidence that red meat is connected to cancer.
是要避免的。有證據表明紅肉與癌症有關。

Following theHarvard healthy plate and pattern is very similar to following a Mediterraneandiet, which you may be familiar. We load up on vegetables and fruit and complexcarbohydrates, a quarter of the plate, protein healthy.
遵循哈佛健康食譜和模式與地中海飲食非常相似，你可能很熟悉。我們吃蔬菜、水果和復合碳水化合物，四分之一的盤子，蛋白質健康。

Plant-based protein. Whenpossible
植物蛋白。可能的話

as a busyprofessional, how are you going to make this work for you? Number one, tip iscooking at home. Batch cooking on the weekends, freezing meals and taking theminto work for lunch, as well as being able to take them out of the freezer inthe evening when you get home. So they're a quick meal for you.
作為一個忙碌的專業人士，你將如何使這為你工作？第一，小費是在家做飯。週末分批做飯，冷凍飯菜，帶他們去上班吃午飯，晚上回家后還能把它們從冰箱里拿出來。所以他們對你來說是一頓快餐。

So using theweekends for batch cooking, healthy Harvard plate type meals is important. Youcan make it fun by doing this with your spouse or loved one or friends, or evenyou could make a certain meal and then share it with three friends and perhapsthey each make a meal and they share with you. So now you're going to have fourdifferent meals for the week.
因此，利用週末進行批量烹飪，健康的哈佛餐盤式餐點很重要。你可以通過和你的配偶、愛人或朋友一起做這件事來獲得樂趣，甚至你可以做一頓飯，然后和三個朋友分享，也許他們每個人都做了一頓飯，然后和你一起分享。所以現在你一週要吃四頓不同的飯。

Work on consuming five toseven servings of vegetables a day and two to
每天吃5到7份蔬菜，2到7份

three servingsof fruit a day utilizing nature's candy or fruit as your dessert will reallyhelp you to change your taste buds so that you will find these fruits supersweet. I know this sounds perhaps like it can't possibly happen.
用三種水果或水果做甜點會讓你的一天變得更甜。我知道這聽起來好像不可能發生。

However, thereare MRI studies that show we can go through tastebud rehab. It takes about amonth, but if you eat like this for a month, you will notice that the fruitswill taste sweeter to you. And that means that you will no longer be relyingupon the simple carbs of. Cookies cakes, candies for your desserts.
然而，核磁共振研究顯示我們可以通過tastebud康復中心。大約需要一個月，但是如果你這樣吃一個月，你會發現水果對你來說會更甜。這意味著你將不再依賴於簡單的碳水化合物。餅干蛋糕，甜點糖果。

Another tip,make vegetable dishes more appealing by giving them really fun names. There'sresearch that shows if we call a dish super delicious Kali flower, it actuallywill help you be more engaged and interested in eating that meal. I would alsoadd herbs and spices. Not only change the name, but change up the taste.
另一個建議是，給蔬菜起個有趣的名字，讓它們更有吸引力。有研究表明，如果我們把一道菜稱為超級美味的卡利花，它實際上會幫助你更加投入和對吃這頓飯感興趣。我還會加些香草和香料。不僅要改名字，還要改口味。

With different flavors,this will help you to spice up your vegetables, make them more appealing, andyou will be able to consume the five to seven
有了不同的口味，這將有助於你的蔬菜調味，使他們更吸引人，你將能夠消費五到七

servings that'srecommended for your health. Don't look to the latest fad diet. Cause you know,there are some. Probably ones popped up today. Instead rely on the evidence,rely on the research.
推薦給你健康的食物。不要看最新的時尚飲食。因為你知道，有一些。可能是今天突然出現的。而是依靠證據，依靠研究。

The Harvardhealthy eating plate came from dr. Walt Willett at the school of public healthat Harvard, and he has been researching diet and nutrition for decades. We wantto stay with evidence and lead our healthy lifestyles based on what theresearch has shown can be successful. So when you're thinking about breakfast,lunch, and dinner, Think about the template of the Harvard healthy eatingplate,
哈佛健康飲食盤來自哈佛大學公共衛生學院的沃爾特·威利特博士，幾十年來他一直在研究飲食和營養。我們希望堅持證據，並根據研究顯示的成功來引導我們的健康生活方式。所以當你在考慮早餐、午餐和晚餐時，想想哈佛健康飲食的模板，

some practicalstrategies for you, a sensible eating plan should be focused on healthpromoting foods that you enjoy while not being overly restrictive. When itcomes to special occasions, be compassionate with yourself. Here are 11practical strategies of a sensible eating plan. Excerpt from the lifestylemedicine handbook, one, eat the rainbow, eat a variety of foods in multiplecolors, especially fruits and vegetables to avoid or limit animal products.
對你來說，一些實際的策略，一個明智的飲食計劃應該集中在促進健康的食物，你喜歡，而不是過度限制。當有特殊的時候，要有同情心。以下是11個合理飲食計劃的實用策略。摘自《生活方式醫學手冊》，一、吃彩虹，吃多種顏色的食物，特别是水果和蔬菜，以避免或限制動物產品。

Understand thenegative impact that animal products have on your health. There's been researchthat connects the consumption of red meat to the development of type twodiabetes to coronary artery disease, to stroke, and a certain cancers, reducinganimal product consumption while also increasing whole plant food intake hasmany potential benefits based on research studies, including.
了解動物產品對健康的負面影響。有研究將食用紅肉與2型糖尿病、冠狀動脈疾病、中風和某些癌症的發生聯系起來，減少動物產品的消費，同時增加全植物食物的攝入，基於研究研究，有許多潛在的好處，包括。

Helps treat acneincreases. Intake of fiber helps improve mood helps lower LDL cholesteroldecreases oxidative stress and helps with weight control. Three limit oils,sugars, and alcohol intake aim to keep your diet low in fat and cholesterol.Additionally, salt, sugar, and alcoholic beverages should be consumed inmoderation or avoided for fill up on fiber rich plant foods.
有助於治療痤瘡增加。攝入纖維有助於改善情緒，有助於降低低密度脂蛋白膽固醇，減少氧化應激，有助於控制體重。三個限度的油，糖和酒精的攝入量旨在保持你的飲食低脂肪和膽固醇。此外，鹽、糖和酒精飲料應適量飲用或避免食用富含纖維的植物性食品。

Eat plenty offiber, rich vegetables, seeds, fruits, and legumes. Now's a good time to sharesome data on vegetables and fruits and why we stress them in lifestylemedicine. There's a lot of research that shows benefits for fruit and vegetableconsumption. A meta analysis of cohort studies following 469,551 participantsfound that a higher intake of fruits and vegetables is associated with areduced risk of death from cardiovascular disease, heart disease, and strokespecifically, and average reduction in risk of 4% was noted for each additionalserving per day of fruit and vegetables.
Eat plenty of fiber，rich vegetables，seeds，fruits，and legumes.現在是分享一些蔬菜和水果數據的好時機，以及為什麼我們在生活方式醫學中強調它們。有很多研究表明，水果和蔬菜的消費是有益的。一項對469551名參與者進行的隊列研究的薈萃分析發現，攝入更多的水果和蔬菜與心血管疾病、心臟病和中風的死亡風險降低有關，而且每天每多吃一次水果和蔬菜，風險平均降低4%。

This was in theBritish medical journal six years ago in the nurse's study, they comparedthose, the lowest category of fruit and vegetable intake. That would be lessthan 1.5 servers a day to those who averaged eight or more servings a day. Andthose that had more servings eight or more were 30% less likely to have had aheart attack or stroke.
這是六年前在英國醫學雜志上發表的護士研究，他們比較了水果和蔬菜攝入量最低的類别。對於那些平均每天服務8臺或更多的人來說，這將是每天不到1.5臺服務器。而那些吃了8份或更多的食物的人患心臟病或中風的幾率要低30%。

This was fromthe journal of the national cancer Institute 16 years ago. Individuals who atemore than five servings of fruits and vegetables per day had roughly a 20%lower risk of coronary heart disease and stroke. Compared with individuals whoate less than three servings per day. This is backed up from information in thejournal of human hypertension in 2007.
這是16年前國家癌症研究所雜志上的。每天吃超過5份水果和蔬菜的人患冠心病和中風的風險大約降低20%。與每天吃少於三份的人相比。這是由2007年《人類高血壓雜志》上的信息支持的。

And the Lancetin 2006, I give you these dates to tell you, we have known about the value ofvegetables and fruits. For decade and more. Five stay hydrated, drink wateroften, even if you don't feel thirsty, getting sufficient water is so importantfor a healthy body. When you're dehydrated, your body's cells do a lot of workto compensate as it needs water to function in every way, the amount of waterwill vary for each of you to monitor.
2006年的柳葉刀，我給你這些日期告訴你，我們已經知道了蔬菜和水果的價值。十幾年了。保持水分，經常喝水，即使你不覺得口渴，充足的水對健康的身體是如此重要。當你脫水時，你的身體細胞會做大量的工作來補償，因為它需要水來進行各個方面的功能，水分的量會因你每個人的監測而不同。

If you'regetting enough fluids, look at the color of your urine, it should be clear or apale yellow color. Some people also confuse hunger with thirst. A good tip isto consider drinking a glass of water. If you feel hungry and you recently atea meal, six examine emotional factors. How much you eat and your ability tolose weight might depend on your psychological factors.
如果你有足夠的液體，看看你的尿液顏色，它應該是透明的或淡黃色。有些人還把饑渴混為一談。一個好的建議是考慮喝一杯水。如果你覺得餓了，而且你最近吃了一頓飯，六個檢查情緒因素。你吃多少和減肥的能力取決於你的心理因素。

It should benoted that the feeling of being hungry is not always the reason to eat. Forexample, your emotions often have an effect on what, and when you eatovereating might increase. When you're feeling bored, stressed, anxious,fatigued, or depressed seven. Keep portions in check since it takes the brainabout 20 minutes to realize that the stomach is full.
需要注意的是，饑餓感並不總是吃東西的理由。例如，你的情緒通常會對什麼產生影響，當你吃得過多時可能會增加。當你感到無聊、壓力、焦慮、疲憊或沮喪時。控制好食物的份量，因為大腦需要大約20分鐘才能意識到胃是飽的。

Consider thesetips when eating out or a meal at home. Keep portions in mind, especially wheneating high calorie dense foods. Eat more slowly. Savor each bite and eatsmaller bites, eight eat until satisfied versus full. I don't think you need toeat everything on your plate. Stop. When you are feeling full, even better isto stop when you're 80% full pack up the rest and save it for another time,this will help prevent eating past the point of feeling
在外就餐或在家吃飯時，請考慮以下建議。記住份量，尤其是吃高熱量高密度食物時。吃得慢一點。品嘗每一口，吃小一點，八口吃到飽為止。我覺得你不需要把盤子里的東西都吃了。停下來。當你感到飽的時候，最好是在你80%飽的時候停下來，把剩下的打包留到下次再吃，這樣有助於防止吃過頭了

full nine.
整整九個。

Curate a healthyfood environment. Be aware, plan and control. What foods are in your house? 10balanced meals throughout the day. Eating smaller portions of food morefrequently throughout the day may help with weight loss efforts. If it makesyou make healthier choices, 11 cook at home, eat out less and learn how to fillyour kitchen with healthy options.
營造健康的飲食環境。注意，計劃和控制。你家有什麼食物？一天10頓均衡膳食。每天多吃少量的食物可能有助於減肥。如果這能讓你做出更健康的選擇，那就在家做飯，少出去吃飯，學習如何讓廚房充滿健康的選擇。

Watch cookingshows, take cooking classes, add herbs and spices to make your whole fooddishes more delicious. Make sure there are plenty of in season fruits andvegetables. Stock your cabinets with nuts and seeds. So when you're feelinglike you're not sure what to do with your nutrition. Here are 11 tips for youto consider pick one or two focus on those and move forward.
看烹飪節目，上烹飪課，加入香草和香料，讓你的整道菜更加美味。確保有足夠的時令水果和蔬菜。在你的櫥櫃里放上堅果和種子。當你不喜歡你的營養的時候。這里有11個小貼士，你可以考慮從中挑選一個或兩個專注於這些並繼續前進。

So after hearingall this, what will you do to move forward? One thing you can do is write downyour current diet, consider how you can customize or make changes with a newdiet that incorporates what you learned about a whole food plant based diet.What are some additional considerations that you'll consider?
聽了這些之后，你會怎麼做才能繼續前進？你可以做的一件事是寫下你現在的飲食習慣，考慮你如何定制或改變一個新的飲食，其中包括你所學的全食物植物性飲食。你還需要考慮哪些其他因素？

Here's somequestions to answer. What did you eat yesterday? Do you often eat betweenmeals? What, how much and how often. How many vegetables do you eat in a day?What vegetables are they? How many fruits do eat in a day? What types of fruit,what types of foods are in your cabinets? What's your most likely source ofinformation on nutrition?
這里有一些問題要回答。你昨天吃了什麼？你經常在兩餐之間吃東西嗎？什麼，多少錢，多久一次。你一天吃多少蔬菜？它們是什麼蔬菜？一天吃多少水果？你的櫥櫃里有什麼樣的水果，什麼樣的食物？你最可能的營養信息來源是什麼？

Is itevidence-based? Is it from the research? How do you think your diet impactsyour overall health? Uh, diet should be healthy, enjoyable, and sustainable. Itshould be suitable to your needs and tastes ultimately the better the match,the greater, the odds of achieving long-term success in the diet with anutritious and delicious diet, you'll be able to, she then sustain a healthyweight as well as prevent halt and reverse disease.
它是基於證據的嗎？是從研究中得到的嗎？你認為你的飲食如何影響你的整體健康？呃，飲食應該是健康的，愉快的，可持續的。它應該適合你的需要和口味，最終搭配得越好，越大，在飲食上取得長期成功的幾率就越大，你就能夠，這樣她就能保持健康的體重，並防止疾病的停止和逆轉。

I'll see younext time for our fourth key on sleep. What you just heard was the keys tohealthier living, unlocking your full potential. I Himalaya learning audiocourse. Be sure to check out all the other exclusive courses in the Himalayaapp or on himalaya.com.
下一次見我們的第四個關鍵睡眠。你剛剛聽到的是健康生活的鑰匙，釋放你的全部潛能。我在喜馬拉雅學習音頻課程。請務必查看喜馬拉雅應用程序或上的所有其他獨家課程喜馬拉雅網站.

Uh,
休斯敦大學，