如何培養自己對健康食物的好胃口

如何培養自己對健康食物的好胃口

October 5, 2010 This post was written by Anastasiya

撰文：Anastasiya 發表於2010年10月5日翻譯：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?

你喜歡披薩和冰淇淋嗎？也許你是高脂肪漢堡和牛排的粉絲？紙杯蛋糕、炸雞，你喜歡嗎？薯片、軟飲料、糖果、炸薯條、雞翅、快餐......為什麼健康食物味道沒有那麼好呢？

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萬的人那樣想要去改變自己的飲食習慣，但卻以慘痛的失敗而告終的話，我有一些非常棒的消息想告訴你。你的嘗試雖然失敗了，但這並不是你自己的過錯（事實上，這不是任何一個人的過錯；我們在這裡並不是要去找茬）。你需要去做的僅僅是在你開始新的飲食習慣之前先養成對健康事物的品味。

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.

如果你過去常常吃漢堡或披薩，然後，突然有人對你說「從今天起你只能吃清蒸椰菜，偶爾也可以吃吃烤雞。」即便你努力去將烤雞或椰菜放進自己的嘴裡，你的味蕾也會拚命地和你做出反抗。這種改變太過於激進，以至於你的身體，包括你的大腦都難以一下子就能夠接受。

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?

我曾今也犯過同樣的錯誤。我可以堅持在幾個月內吃些健康的食物，但是在這之後我就崩潰了。在我把一小片蛋糕放進自己嘴裡的那一刻，我感覺自己就像是來到了天堂。這種純粹的快樂是我在這兩個月里從未感受到的。我將健康飲食所能帶來的健康和減肥好處拋之腦後，於是就大吃了一頓，蛋糕啊、冰淇淋啊、披薩什麼的被我吃了個痛快。你是否也和我一樣呢？

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.

很不幸的就是我無法將所有好吃的健康事物都做給你吃，但是我可以告訴你如何培養自己對健康事物的好胃口。雖然這需要花費你一些時間，還需要一些自律，但最終的結果會讓你感到震驚。一旦你的身體習慣了健康的飲食以及它所給予你的額外能量，你就再也不想回到過去的那種飲食習慣中去。你依然會喜歡自己最愛的那些食物，但在大部分時間裡你都不會太想去吃它們。正是這個策略幫助了我，也幫助了我的丈夫開始健康的飲食，我相信它同樣會給你帶來一些幫助。

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。當你去做一件新鮮的事情時，假如你確切地知道你為什麼要這樣以及你將會從中獲取何種益處的話，你就會發現自己的意志力會更加強大。閱讀一些關於能給自己帶來健康的食物的文章，避免去吃其它的東西。這一步能夠幫助你去發現自己飲食習慣中最薄弱的環節並讓你得到自己所需要的動力。

Modern documentary movies can give you plenty of food for thought. The movieFood, 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 isSuper Size Me.

現代紀錄片給你提供了許多思考素材。《食品有限公司》這部電影讓我眼前一亮。看了這部影片後，我只買有機雞肉和其它肉類，並且仔細地照料食品儲藏櫃。另一部值得觀看的食品類影片就是《超碼的我》。

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.

從本質上來講，你在這一步中所運用到的就是在宣傳禁止吸煙時所運用到的策略。你是否還記得他們會將癌症患者的肺以及吸煙者的其它器官的照片放在香煙包裝盒上？這樣的宣傳在美國取得了一定的成效，因為如今吸煙者少了不少。事實就是，糟糕的飲食習慣會給你的身體造成相似的損害，並會提升你意外死亡的幾率。

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.

先從抵制不健康的食物入手。先抵制某些東西，然後往你的菜單中添加新的食物是件容易辦到的事。檢查一下你現在正在吃的東西。哪些是最不健康的？哪些是你完全就不需要的？例如，假如你喜歡喝軟飲料的話，你可以先喝些果汁（選擇不添加糖的果汁）來滿足你喜歡甜食的口味，接著你就能夠適應和白開水或沒有甜份的茶。

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。列出一份清單，寫下那些會讓你變得「開心」的食物。當你感覺憂鬱或緊張時，這些食物會改善你的心境。大多數情況下，你從孩提時代起就開始吃這些食物。不要徹底地抵制這些食物，而是去尋找更健康的可替代物。例如，如果你喜歡吃炸薯條的話，你可以嘗試去吃有烤箱烘烤出來的薯條。如果你喜歡吃冰淇淋的話，你可以冰凍一下酸奶，然後在上面放上水果或巧克力糖醬，這樣就可以滿足你的慾望了。不要去吃平常那種漢堡了，而是吃土耳其或素食漢堡。這裡我只列出了幾個好主意。

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.

加倍你所喜歡的健康食物。擺在我們面前的機會也許就是你早就喜歡某些健康的食物。色拉(一定要注意配醬)，水果，漿果，豆類，蔬菜---在你的菜單中找到所有的健康食物，然後用它們取代那些不健康的食物。我喜歡吃乾果【譯註：通常指有硬殼而水分少的一種果實(像蒴果或瘦果，如核桃)。】 ，當我想要吃些甜食時，我就會用它來取代糖果。另一個我所運用的小竅門就是採用低脂肪的配醬與諸如火雞、烤雞，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。開始喜歡上新的食物不是件容易的事情，但不是不可能。小竅門就是往你的飯菜中加進少量的此種食物。一開始的時候，你只需往你最愛的食物中添加一點點食材（例如，將菠菜添加到肉餅中）。下一次你可以去嘗試下以不同方式烹飪的過的一湯勺的份量。也許這得花費幾個月，甚至是幾年才能培養出這種新的胃口，但這是可行的。

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.

在我生下我兩個女兒後不久，我吃鮭魚中了毒。整個禮拜我都感到非常恐懼，更不必說我連鮭魚的氣味都忍受不了（而在此事故之前，我是非常喜歡吃鮭魚的！），在這之後我也是每次只添加少量的鮭魚。然後，我又花費了一年的時間才培養出對鮭魚的好胃口，而現在我一點都不挑剔鮭魚這種食物。

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.)Mix1or2tablespoons of ice-cream with a big bowl of fruit and berries for a healthy desert.

結合健康食物來飲食。滿足你的味蕾需求很重要，但你很容易就可以忽悠它。假如你喜歡吃培根的話，你可以將兩片培根磨碎撒在色拉上吃，而不是搭配著雞蛋與火腿吃。假如你喜歡吃的零食是薯片的話，那你就把它放在健康用餐時間之後再去解解饞吧（這樣做，你就可以少吃點薯片）。準備一大碗的水果和果醬，再放上譯倆勺冰淇淋，這樣一份健康的甜點的做好了。

Become the master of spices.

It is amazing how much flavor you add to your healthy foods(and0calories!)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進各種風味是件無與倫比的事情（而且是五卡路里的），當然前提是你用了正確的香料。在我的食品櫃里我一直存有義大利香草（非常適合於做義大利面醬汁），五香辣椒粉（可以給任何一道菜帶來強烈的風味），蒜粉或蒜茸---可以給你所做的任何一道菜添加獨特的風味；我尤其喜歡它與蔬菜和低納醬油搭配起來食用---當然這不是什麼香料，但它可以讓米飯吃起來更香（尤其是糙米），而且它可以掩蓋任何一種魚腥味，羅勒(芳香的草本植物）---簡單的地中海風情---給烤果、派，還有燕麥片增加了溫馨、歡樂的風味，孜然---能夠給肉類、豆類和米飯帶來溫馨與泥土般的口味；它會給我的食物增加一番東方風味。

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 inHow to Stock a Minimalist Spice Collection.

關於香料還有許多其它的種類可以談論，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這篇文章中讀到更多的關於香料烹飪的信息。

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

假如你想溫習下你的廚藝的話，我推薦那你去下載Jules Clancy所寫的Free Minimalist Cookbook。你也可以在Eatingwell.com這個網站上找到你最愛的健康大餐的做法。

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.

你最喜歡的健康食物是什麼？你是否已經養成了健康飲食的習慣？你對健康飲食還有什麼問題要問的嗎？評論專區就是為你所開放的。請你留下你的評論並想周圍的人分享這篇文章。我很期待看到你的反饋。

Keep it balanced!

過一種平衡的生活！

P.S. I wanted to thank my loyal reader Patricia fromPatricia』s Wisdomfor giving Balance In Me theCherry On Top Award. She has a wonderful blog full of inspirations and great advice. Thank you for supporting Balance In Me.

附：我很想感謝下我的忠實讀者，Patricia』s Wisdom網站的創建者Patricia，她給了我的博客一個櫻桃獎。她是一個鼓舞人心的博主，而且給讀者帶來了許多非常棒的建議。謝謝你對我的博客的支持。