如何培养自己对健康食物的好胃口

如何培养自己对健康食物的好胃口

October 5, 2010 This post was written by Anastasiya

撰文：Anastasiya 发表于2010年10月5日
翻译：Shayne Yeats

Image by rbbaird

照片提供：rbbaird

Do you like pizza and ice-cream? Maybe you are a fan of fatty burgers and steaks? How about cupcakes and fried chicken? Chips, soft drinks, candy, french fries, chicken wings, fast food … Why can’t healthy food taste that good?

 你喜欢披萨和冰淇淋吗？也许你是高脂肪汉堡和牛排的粉丝？纸杯蛋糕、炸鸡，你喜欢吗？薯片、软饮料、糖果、炸薯条、鸡翅、快餐......为什么健康食物味道没有那么好呢？

If you are one of thousands of people who know that they need to eat better but all their attempts to change their diet fail miserably then I have some great news for you. It is not your fault that your attempts fail (actually it is nobody’s fault; we are not looking for the guilty party here.) You just need to develop taste for healthy food before jumping into a new diet. 

假如你和其它成千上万的人那样想要去改变自己的饮食习惯，但却以惨痛的失败而告终的话，我有一些非常棒的消息想告诉你。你的尝试虽然失败了，但这并不是你自己的过错（事实上，这不是任何一个人的过错；我们在这里并不是要去找茬）。你需要去做的仅仅是在你开始新的饮食习惯之前先养成对健康事物的品味。

If you are used to eating burgers and pizza and then somebody tells you “From now on you can eat only steamed broccoli and occasionally baked chicken.” Your taste buds declare a war against you if you even try to put that chicken or broccoli in your mouth. The change is so drastic that your entire body including your brain simply refuses to accept these changes. 

如果你过去常常吃汉堡或披萨，然后，突然有人对你说“从今天起你只能吃清蒸椰菜，偶尔也可以吃吃烤鸡。”即便你努力去将烤鸡或椰菜放进自己的嘴里，你的味蕾也会拼命地和你做出反抗。这种改变太过于激进，以至于你的身体，包括你的大脑都难以一下子就能够接受。

I’ve made the same mistake. I could survive for a few months eating extremely healthy but then I would crash. The minute I put a tiny piece of a cake in my mouth I felt like I was in heaven. It was pure bliss that I was missing for two months. I didn’t care about all the health and weight benefits of a healthy diet, I was polishing off cakes, pints of ice-cream and pizza. Have you been in my shoes?

我曾今也犯过同样的错误。我可以坚持在几个月内吃些健康的食物，但是在这之后我就崩溃了。在我把一小片蛋糕放进自己嘴里的那一刻，我感觉自己就像是来到了天堂。这种纯粹的快乐是我在这两个月里从未感受到的。我将健康饮食所能带来的健康和减肥好处抛之脑后，于是就大吃了一顿，蛋糕啊、冰淇淋啊、披萨什么的被我吃了个痛快。你是否也和我一样呢？

Unfortunately I can’t make all the tasty stuff be completely healthy for you. But I can show you how to develop a taste for healthy food. It will take some time and discipline but you will be amazed with the results. Once your body gets used to healthy eating and all the extra energy that it gets from it you will not even want to turn back. You will be still able to enjoy your favorite meals or treats but you won’t be craving them all the time. This is a strategy that has helped me and my husband to start eating healthy, I am sure it will help you too.

很不幸的就是我无法将所有好吃的健康事物都做给你吃，但是我可以告诉你如何培养自己对健康事物的好胃口。虽然这需要花费你一些时间，还需要一些自律，但最终的结果会让你感到震惊。一旦你的身体习惯了健康的饮食以及它所给予你的额外能量，你就再也不想回到过去的那种饮食习惯中去。你依然会喜欢自己最爱的那些食物，但在大部分时间里你都不会太想去吃它们。正是这个策略帮助了我，也帮助了我的丈夫开始健康的饮食，我相信它同样会给你带来一些帮助。

Educate yourself. It is much easier to find will power to do something new if you know exactly why you need it and how you are going to benefit from it. Read about health benefits of eating particular foods and avoiding others. This step will help you find the weakest links in your diet and get that extra motivation that you need.

自我教育。当你去做一件新鲜的事情时，假如你确切地知道你为什么要这样以及你将会从中获取何种益处的话，你就会发现自己的意志力会更加强大。阅读一些关于能给自己带来健康的食物的文章，避免去吃其它的东西。这一步能够帮助你去发现自己饮食习惯中最薄弱的环节并让你得到自己所需要的动力。

Modern documentary movies can give you plenty of food for thought. The movie Food, Inc. was a huge eye-opener for me. After watching it I buy only organic chicken and meat and watch carefully how I stock my pantry. Another food movie worth watching is Super Size Me.

现代纪录片给你提供了许多思考素材。《食品有限公司》这部电影让我眼前一亮。看了这部影片后，我只买有机鸡肉和其它肉类，并且仔细地照料食品储藏柜。另一部值得观看的食品类影片就是《超码的我》。

Basically in this step you are using the tactics of anti-smoking campaigns. Do you remember those times when they would put pictures of cancer infected lungs and other internal organs of a smoker on packs of cigarettes? That campaign worked pretty well in the US because there are a lot less smokers now. The truth is that bad eating habits can produce similar conditions in your body and elevate your risk of dying from any condition.

从本质上来讲，你在这一步中所运用到的就是在宣传禁止吸烟时所运用到的策略。你是否还记得他们会将癌症患者的肺以及吸烟者的其它器官的照片放在香烟包装盒上？这样的宣传在美国取得了一定的成效，因为如今吸烟者少了不少。事实就是，糟糕的饮食习惯会给你的身体造成相似的损害，并会提升你意外死亡的几率。

Start by eliminating unhealthy foods. It is easier to eliminate things then to add something new to your diet. Look at the foods that you eat right now. Which ones are the unhealthiest? Which ones can you survive without? For example, if you love soft drinks then you can switch to juices first (choose the ones with no sugar added) to satisfy your sweet tooth and later on move to water or unsweet tea. 

先从抵制不健康的食物入手。先抵制某些东西，然后往你的菜单中添加新的食物是件容易办到的事。检查一下你现在正在吃的东西。哪些是最不健康的？哪些是你完全就不需要的？例如，假如你喜欢喝软饮料的话，你可以先喝些果汁（选择不添加糖的果汁）来满足你喜欢甜食的口味，接着你就能够适应和白开水或没有甜份的茶。

Find healthy alternatives. Write down the list of your “happy” foods. These are the foods that bring you an instant mood boost and that you are craving when you are feeling blue or stressed out. Most of the time these are foods that you remember from your childhood. Do not eliminate those foods completely but look for healthier alternatives. For example, if you love French fries then you can try oven baked sweet potato fries. If you love ice-cream then you can freeze yogurt and top it off with some fruit or even chocolate syrup to satisfy your craving. Fix turkey or veggie burgers instead of regular ones. These are just a few ideas.

找到健康的食物去替代不健康的食物。列出一份清单，写下那些会让你变得“开心”的食物。当你感觉忧郁或紧张时，这些食物会改善你的心境。大多数情况下，你从孩提时代起就开始吃这些食物。不要彻底地抵制这些食物，而是去寻找更健康的可替代物。例如，如果你喜欢吃炸薯条的话，你可以尝试去吃有烤箱烘烤出来的薯条。如果你喜欢吃冰淇淋的话，你可以冰冻一下酸奶，然后在上面放上水果或巧克力糖酱，这样就可以满足你的欲望了。不要去吃平常那种汉堡了，而是吃土耳其或素食汉堡。这里我只列出了几个好主意。

Double up on your favorite healthy foods.Chances are that you already like certain healthy foods. Salads (be careful with the dressing), fruit and berries, beans, veggies – find any healthy foods in your diet and start substituting them for your unhealthy choices. I love dry fruit and I substitute it for candy when I am craving something sweet. Another trick that I use is mixing salads with low-fat dressing with some lean protein like turkey, grilled chicken or even steak. 

加倍你所喜欢的健康食物。摆在我们面前的机会也许就是你早就喜欢某些健康的食物。色拉(一定要注意配酱)，水果，浆果，豆类，蔬菜---在你的菜单中找到所有的健康食物，然后用它们取代那些不健康的食物。我喜欢吃干果【译注：通常指有硬壳而水分少的一种果实(像蒴果或瘦果，如核桃)。】 ，当我想要吃些甜食时，我就会用它来取代糖果。另一个我所运用的小窍门就是采用低脂肪的配酱与诸如火鸡、烤鸡，甚至是牛排等精蛋白的食物相搭配的色拉。

Add new healthy foods one bite at a time. It is difficult to start liking new foods but it is possible. The trick is to add that food into your meals in very small amounts. At first you can mix just a tinny bit into your favorite meal (e.g. add spinach to a meatloaf.) Next try maybe a tablespoon of that food cooked in different ways. It might take several months or even years to develop that new taste but it is still possible.

一次只添加一小口新的健康食物。开始喜欢上新的食物不是件容易的事情，但不是不可能。小窍门就是往你的饭菜中加进少量的此种食物。一开始的时候，你只需往你最爱的食物中添加一点点食材（例如，将菠菜添加到肉饼中）。下一次你可以去尝试下以不同方式烹饪的过的一汤勺的份量。也许这得花费几个月，甚至是几年才能培养出这种新的胃口，但这是可行的。

Soon after I gave birth to my girls I had a food poisoning with salmon. I felt horrible for the entire week and needless to say I could not even smell salmon for a year after that (and I used to love it before the incident!) I started adding salmon just one tiny bite at a time. It took another year for me to get used to the taste of it again but now I have no problem eating it anymore.

在我生下我两个女儿后不久，我吃鲑鱼中了毒。整个礼拜我都感到非常恐惧，更不必说我连鲑鱼的气味都忍受不了（而在此事故之前，我是非常喜欢吃鲑鱼的！），在这之后我也是每次只添加少量的鲑鱼。然后，我又花费了一年的时间才培养出对鲑鱼的好胃口，而现在我一点都不挑剔鲑鱼这种食物。

Combine your treats with healthy foods. It is important to keep your taste buds happy but you can easily trick them. If you love bacon you can crumble two pieces on top of a big salad instead of eating it with eggs and ham.If you love to snack on chips then add them as a treat at the end of your healthy meal (that way you will be able to eat less of them.)Mix 1 or 2 tablespoons of ice-cream with a big bowl of fruit and berries for a healthy desert.

结合健康食物来饮食。满足你的味蕾需求很重要，但你很容易就可以忽悠它。假如你喜欢吃培根的话，你可以将两片培根磨碎撒在色拉上吃，而不是搭配着鸡蛋与火腿吃。假如你喜欢吃的零食是薯片的话，那你就把它放在健康用餐时间之后再去解解馋吧（这样做，你就可以少吃点薯片）。准备一大碗的水果和果酱，再放上译俩勺冰淇淋，这样一份健康的甜点的做好了。

Become the master of spices. It is amazing how much flavor you add to your healthy foods (and 0 calories!) if you use the right spices. In my pantry I always have Italian herb mix (great for pasta sauces), chili powder (adds that extra burst of flavor to any meal), garlic powder or minced garlic – adds flavor to practically any meal you are cooking; I especially love it with vegetables,low sodium soy sauce – it is not a spice of course but it can liven up any rice meal (especially brown rice) and hide the fishy taste from almost any fish,basil – easy Mediterranean flavor,cinnamon – adds a warm and “happy” flavor to baked fruit, pies and of course oatmeal,ground cumin – adds a warm and earthy taste to meat, beans and rice; it will add an Oriental flavor to any meal.

善用香料。往你的健康食材中添加进各种风味是件无与伦比的事情（而且是五卡路里的），当然前提是你用了正确的香料。在我的食品柜里我一直存有意大利香草（非常适合于做意大利面酱汁），
五香辣椒粉（可以给任何一道菜带来强烈的风味），蒜粉或蒜茸---可以给你所做的任何一道菜添加独特的风味；我尤其喜欢它与蔬菜和低纳酱油搭配起来食用---当然这不是什么香料，但它可以让米饭吃起来更香（尤其是糙米），而且它可以掩盖任何一种鱼腥味，罗勒(芳香的草本植物）---简单的地中海风情---给烤果、派，还有燕麦片增加了温馨、欢乐的风味，孜然---能够给肉类、豆类和米饭带来温馨与泥土般的口味；它会给我的食物增加一番东方风味。

There is a lot more to say about spices but these are just my top picks. You can learn more about the art of cooking with spices in How to Stock a Minimalist Spice Collection.

关于香料还有许多其它的种类可以谈论，而上面列出的都是被我所首先的。你可以在How to Stock a Minimalist Spice Collection这篇文章中读到更多的关于香料烹饪的信息。

If you want to brush up on your cooking skills then I recommend that you download Jules Clancy’s Free Minimalist Cookbook. You can also check out healthy versions of your favorite meals on Eatingwell.com

假如你想温习下你的厨艺的话，我推荐那你去下载Jules Clancy所写的Free Minimalist Cookbook。你也可以在Eatingwell.com这个网站上找到你最爱的健康大餐的做法。

Do you have your favorite healthy foods? Did you already change your eating habits to healthier ones? Do you have any questions about healthy eating? The comments below are open just for you. Please leave a comment and spread the word about this article. I greatly appreciate your feedback.

你最喜欢的健康食物是什么？你是否已经养成了健康饮食的习惯？你对健康饮食还有什么问题要问的吗？评论专区就是为你所开放的。请你留下你的评论并想周围的人分享这篇文章。我很期待看到你的反馈。

Keep it balanced!

过一种平衡的生活！

P.S. I wanted to thank my loyal reader Patricia from Patricia’s Wisdom for giving Balance In Me the Cherry On Top Award. She has a wonderful blog full of inspirations and great advice. Thank you for supporting Balance In Me.

附：我很想感谢下我的忠实读者，Patricia’s Wisdom网站的创建者Patricia，她给了我的博客一个樱桃奖。她是一个鼓舞人心的博主，而且给读者带来了许多非常棒的建议。谢谢你对我的博客的支持。