健康饮食贴士——应该什么时候吃？

In this comprehensive article, find out everything you ever wanted to know about what to eat, how to eat and when to eat – straight from the Mystic.

在这篇综合性文章中，你可以直接从一位神秘家那里找到你想知道的关于吃什么、怎么吃、何时吃的所有信息。

#1 Wait for Two Minutes Before You Eat

#1 吃饭前请多等两分钟

Not eating when you feel like eating is one part of sadhana, so that you take away compulsiveness for food, or for anything for that matter. Food is a very fundamental thing. Based on this, many other aspects of life become compulsive.

想吃的时候不吃是sadhana（灵性练习）的一部分，这样做可以消除对食物的强迫性，或对任何东西的强迫性。食物是非常根本的东西。正是在这个基础上，生命的许多其它方面才变得有强迫性。

Many of you might have suffered this torture when you come to the ashram: it is the meal time, you are really hungry and you come to the dining area. There is food in front of you, you want to gobble it up. But people are closing their eyes and folding their hands for the invocation. The idea is that you are very hungry but you wait for two more minutes. Try to do this with everything that you are compulsive about – just wait for two minutes. It will not kill you. It will leave you very strong.

你们中很多人在瑜伽中心可能都遭过这个罪：到饭点了，真的好饿，来到就餐区。食物摆在面前，你想狼吞虎咽。但此时大家闭着眼睛，交叠双手在祈请。这样做的意义在于，你很饿，但要再等两分钟。在你有强迫性的任何方面，都试着这样做——就等两分钟。这不会要你的命。只会让你变得很强大。

Gautama the Buddha went to the extent of saying, “When you are very hungry and you are badly in need of food, if you give away your food to someone else, you will become stronger.” I am not going that far. I am saying, “Just wait two minutes” – it will definitely leave you stronger.

佛陀乔达摩甚至说到这个份上，“当你很饿，特别想要吃东西的时候，如果你把食物给了别人，就会变得更加强大。”我不会做得那么过。我说的是，“就等两分钟”——肯定会让你变得更强大。

Taking away that compulsiveness in the body is crucial. Your body and mind are a composition. All kinds of past imprints have formed tendencies and those are compulsive. If you go by that, it means you have decided not to evolve. You have decided that you do not mind living in the pattern. You do not want to break the pattern and explore new possibilities.

消除体内的强迫性十分重要。你的身体和头脑是个混合体。所有类型的过往印记形成了习气，而习气是强迫性的。如果你跟着习气走，就意味着你决定了不进化。你决定了，不介意活在固定模式之中。你不想打破固定模式，去探索新的可能性。

Food is something very basic and simple but still, how you handle this aspect makes a lot of difference. This is a journey to a more conscious way of functioning by slowly distancing yourself from the information that is already there within you, which is ruling you from within. Bondage is on many different levels, but the foundation of all your bondage is your body, so that is why you work with the body.

食物是非常基本和简单的面向，但如何处理这个面向会带来很大的不同。通过慢慢地将自己和从内在支配你的已有信息保持距离，你就走向了更有觉知的运作方式。在许多不同层面都有束缚，但所有束缚的根基是你的身体，这就是为什么要从身体下手的原因。

#2 Digestion Matters - Eat According to Your Age and Activity

#2 消化很重要——根据年龄和活动量去饮食

What you call as your body and your mind is a certain accumulation of memory. It is because of this memory – or you can call it information – that this body has taken its shape. The food we eat transforms into the body depending on this memory. Let’s say I eat a mango. The mango gets into me and becomes a man. If a woman eats a mango, the same mango will go into her and become a woman. If a cow eats the mango, it goes inside a cow and becomes a cow. Why does this mango go into me and become a man and not a woman or a cow? It is essentially because of memory, a specific kind of memory that is there in my system.

你所谓的身体和头脑是一些记忆的积累。因为这份记忆——你也可以称之为信息——这个身体才得以成形。我们吃的食物依据这份记忆转化成了身体。比如说，我吃了个芒果。芒果进入我的体内，变成男人。如果一个女人吃了芒果，同样的芒果进入她的体内，就变成了女人。如果一头牛吃了芒果，芒果进入牛的体内，变成了牛。为什么这个芒果进入我的体内，变成了男人，而不是女人或牛呢？从本质上来说，是因为记忆，存在于我系统中的一种特定记忆。

Why is it that if I eat a mango, one part of it becomes my skin and it comes to the same skin tone? You do not suddenly find one mango-colored patch on the hand. Because there is such a strong memory structure, whatever I put in, the memory will make sure it becomes this person, not some other person.

为什么我吃了芒果，芒果的一部分变成了我的皮肤，且和我肤色一样？你不会在手上发现一块芒果色。那是因为有强大的记忆结构，确保了无论我放入什么到体内， 记忆都会把它变成（我）这个人，而不是别人。

As you age, this ability of the body to integrate food starts to reduce because your genetic memory and evolutionary memory become less capable of transforming whatever you consume. You may be healthy and capable of digesting what you eat, but the body will not be able to transform the mango into a human being with the same vigor. Digestion happens but transformation of one life into another will not happen as well because the memory is becoming weak.

随着年龄增长，身体整合食物的能力开始变弱，因为基因记忆和进化记忆转化摄入物的能力在变弱。你可能身体健康，能够消化掉吃的东西，但身体不再有同样的活力去将芒果转化为人。消化仍在发生，但一个生命向另一个生命的转化就不那么彻底了，因为记忆变弱了。

If you are over thirty-five years of age – unless you are an extremely physically active person or have some medical issue – two meals a day would definitely be healthier for you. The body will adjust itself to this slowing down, but if you are conscious about how you eat and what you eat, you can adjust it more sensibly. If you are eating more, you are burdening the system unnecessarily. You no longer need that much food because your vertical growth is completely over. If you feel a little hungry or tired, a fruit in between should take care of you. If you can maintain this, you will live very well. It is economical, eco-friendly, and you will be healthy.

如果你超过了三十五岁——除非你大量消耗体能，或有健康问题——一日两餐无疑对你来说更健康。身体会适应这种慢下来的节奏，而你若是对怎么吃和吃什么有所觉知的话，就会更理智地调整饮食。吃得过多，是在给系统增加不必要的负担。你不再需要那么多食物，因为你的纵向生长已经完全结束了。如果感觉有点饿，或有点累，两餐之间吃个水果就应该够了。坚持这样做，你会活得很好。既节约又环保，还能让你健康。

#3 Two Meals a Day and No Snacking in Between!

#3 一日两餐，不吃零食！

When the digestive process is happening in the stomach bag, the purification of the body on the cellular level almost shuts down. So if you keep eating through the day, the cells retain impurities for a longer period, which creates various problems over a period of time. Even the excretory process from the intestines does not happen efficiently because the waste material will keep coming to the colon at different times instead of at once.

当胃部正在消化的时候，身体在细胞层面的净化几乎是停止的。所以，如果你整天都在吃的话，细胞就会更长时间地含有毒素，过了一段时间就会出现各种问题。甚至肠道的排泄也没法有效进行，因为废物是在不同的时间点持续进入结肠的，而不是一次性进入。

If the colon is not clean, you are asking for problems. In Yoga, we say that an unclean colon and psychological disturbances are directly connected. If the colon is not clean, you cannot keep your mind stable.

如果结肠不净，你就是在找麻烦。在瑜伽里，我们说不净的结肠与心理紊乱直接相关。如果结肠不净，就没法保持头脑的稳定。

In Indian traditional medical systems such as Ayurveda and Siddha, it does not matter what a patient’s ailment is, the first thing they will want to do is purge your digestive system because most of your problems may be due to an unclean colon. The way people are eating today, keeping the colon clean is going to be a big challenge for them.

在阿育吠陀和悉达等印度传统医学体系中，不管病人有什么病，他们首先要做的就是净化你的消化系统，因为大多数问题可能都归因于不净的结肠。按照人们当今的饮食方式，保持结肠的干净对大家来说是不小的挑战。

But suppose you eat just two big meals a day and nothing in between (like we normally do in the ashram), or if you are too active you may eat a fruit in between, then your colon will always remain clean. In the Yogic system, we say there must be a minimum of six to eight hours between one meal and the next. If that is not possible, at least a five-hour gap is a must. Less than that means you are causing trouble to yourself.

但假设你每天只吃足量的两餐，中间不吃东西（就像我们在瑜伽中心通常所做的），或者你运动量大，期间可能需要吃个水果，那么你的结肠就始终是干净的。在瑜伽体系里，我们说至少要在两餐之间间隔六到八个小时。如果做不到，至少也要保证间隔五小时。少于五小时就意味着你在给自己找麻烦。

#4 Mind and Body Function Best on an Empty Stomach

#4 空腹时头脑和身体状态最佳

You may think that eating something through the day will help you be more active. But if you look at how your body feels when there is food in the stomach and how the body feels when the stomach is empty, you will see your body and brain work best when your stomach is empty. If food is constantly being processed in your digestive system, a certain amount of energy is naturally allocated towards that, so both your brain and body will not function at their best.

你可能觉得整天吃东西会让你更有活力。但如果仔细观察胃里有食物时身体感觉如何，和空腹时身体感觉如何，就会发现空腹时身体和头脑的运作是最好的。如果消化系统一直在处理食物，一部分能量自然会被分配到那里，头脑和身体因而不会处于最佳的运行状态。

If you want to function at your full potential, be conscious and eat that kind of food where within 1.5-2.5 hours, your stomach bag becomes empty and the food material moves to the intestine. The body does not consume so much energy from that point. And within twelve to eighteen hours, the food must be completely out of the system. This is what Yoga always insists. If you maintain this simple awareness, you will experience much more energy, agility and alertness. These are the ingredients of a successful life irrespective of what you have chosen to do.

如果你想要发挥自己的全部潜能，请保持觉知，保证吃的食物在1.5到2.5个小时内离开胃部，移到肠道。在那之后，身体就不会消耗太多的能量。12到18个小时内，食物必须完全离开（身体）系统。这是瑜伽始终坚持的一点。如果你有意识地做到这一点，就会更有精力、活力和警觉性。无论你选择了做什么，这都是保障生活一帆风顺的要素。

One level of what the spiritual process means is that you bring a certain sense of integrity to your body and mind. By integrity, I mean when your system is not consolidated in a certain way, if it is loose, it becomes incapable of experiencing anything. Even if the greatest things happen, you will miss it. The reason why Yogis or those who are in sadhana eat only once or twice a day and nothing in between is because they do not want to open the body for anything. No outside elements except air and water should enter the system too often because it will loosen the integrity of the system in terms of sensitivity. Sensation is the outermost layer of who you are. If you want to keep yourself very sensitive, it is important you do not open your body to anything and everything that comes your way. You must eat well, but you should not be eating many times.

灵性进程的一个层面是，把一定的完整性带入你的身体和头脑。说到完整性，我的意思是，当你的系统没有以一定方式合为一体、是松散的，它就没法体验到任何东西。即便发生最宏大的事，你也会错过。瑜伽士或灵性练习者之所以一日只吃一餐或两餐，且其它时间不进食，就是因为他们不想为任何东西打开身体。除了空气和水，任何外界的元素都不应太频繁地进入系统，因为这样会破坏系统的完整性，影响敏感度。感觉是你的最外层。如果想让自己非常敏感，就不能随意为面前的东西打开你的身体，这非常重要。你要吃得好，但不要频繁进食。

#5 Dinner Time and Bed Time

#5 晚餐时间和睡觉时间

There must be three hours after the evening meal, before you go to bed. If this includes at least 20 to 30 minutes of light physical activity – such as simple walking – your system will largely be healthy. If you go to bed with food still inside the stomach, it generates a certain level of inertia in the system. Physiologically, this inertia is like an acceleration towards death. Death is ultimate inertia.

晚餐和睡觉之间必须保证三个小时的间隔。如果期间有至少二三十分钟的轻体力活动——例如简单的散步——一般来说你的系统就会健康。如果胃里仍有食物就上床睡觉，则会在系统中产生一定程度的惰性。从生理学角度来讲，这种惰性就像是加速迈入死亡。死亡是终极的惰性。

Another dimension is that if you go to bed with a full stomach, it puts pressure on other organs in the abdomen. This will also lead to various kinds of health issues. For that reason too, it is very important that before you go to bed, the food you have eaten has moved out of the stomach. As you sleep in different postures, the stomach should not put pressure on other organs at any point.

另一个维度是，如果你饱腹上床睡觉，会给腹部的其它器官造成压力，也会引起各种健康问题。也是出于这个原因，在睡前要保证你吃的东西已经离开胃部。因为睡姿不同胃会影响到不同器官，但胃不应该在任何时候给其它器官造成压力。

#6 Fasting on Ekadashi

#6 在Ekadashi日断食

It is good to fast once in a way, but if you forcefully go without food, this may cause damage to the system. If you want to fast, you have to prepare psychologically and physiologically, so that you can effortlessly go without food. We have identified certain days of the lunar month when digestion is not at its best. On these two days in the month, known as Ekadashi, which is the eleventh day after the full and new moons, it is best to have only light food or to fast entirely. Ekadashi was built into your system. If you can fast, please do. If that is not possible for you, go on a fruit diet.

最好能时不时地断食，但如果是强制断食，就可能对系统造成损害。如果你想断食，则需要在心理和生理上都做好准备，这样才能轻松地断食。我们发现月亮周期的某些日子里，消化功能不在最佳状态。每月的这两天被称作Ekadashi（断食日，满月日和新月日后的第十一天），最好是只吃轻食或完全断食。你的系统本来就有自己的Ekadashi。如果能断食，则断食。如果没法做到，可以吃水果餐。

原文链接：

isha.sadhguru.org/us/en/wisdom/article/eating-healthy-tips-how-when-what-to-eat