高效能人士的飲食原則 |《時間管理100講》中英對照版【23】

The basis of time management is energy management.

時間管理的基礎是精力管理。

The basis of energy management is managing one』s cadence and rhythm.

精力管理的核心是管理自己的節奏與節律。

After we mastered the habits of sleeping well and then have been exercising, we can then focus on eating!

當我們能夠睡得很好，也能常常運動之後，那我們就要非常關注吃了！

In today』s society, most poor health is due to two things: lack of exercise, and eating the wrong things!

現代人身體不好，多半是由於缺少運動，以及「吃錯了」！

We all learned about the healthy food pyramid, but few people successfully follow it and this is a problem. A habit problem.

大家都知道飲食的金字塔，但是很少有人能做到，這是習慣的問題。

Therefore, today we will talk about the kind of diet we need to maintain our energy levels.

既然這樣，那今天我們就來談談飲食的標準。

What does it mean to have a healthy diet?

健康飲食的標準是什麼呢？

There are four criteria:

1. Eat enough protein

2. Control your blood sugar level

3. Control your hunger

4. Don』t eat too much at each meal

就是要維持最好的蛋白質的吸收，保持血糖的平衡，不易飢餓，也不易囤積，就是這四條標準。

How specifically do we achieve each of these four core principles of healthy eating?

那具體要怎麼做呢？

Here』s what I recommend:

我要推薦大家這樣做：

First, pay attention to the quantity and quality of foods you eat at each meal.

第一，注重飲食的順序。每一餐保證飲食的質量和數量。

Eat healthy in the morning, eat fully at noon and eat littleat night.

早上要吃好，中午要吃飽，晚上要吃少。

If this order is reversed, and you eat more at night like most people do, then the quality of your sleep will be poor;

如果把這個順序顛倒了，晚上吃得多，睡眠就會不好；

If you do not eat properly in the morning, you will not be able to work efficiently because your blood sugar will be depleted by noon. 80% of the glucose or blood sugar in our bodies must be supplied to the brain. Therefore, if you do not eat well in the morning and you experience hypoglycemia or low blood sugar, then your brain won』t operate well.

如果早上沒吃好，到不了中午，你就會由於低血糖，進行不了腦力勞動了。因為我們身體里80%的葡萄糖都要供給大腦。早上沒吃好造成低血糖了，大腦也就轉不動了。

So, it』s very important to maintain a healthy balance of blood sugar!

所以保持血糖的平衡很重要！

It』s very important for a healthy diet to eat the right kinds and quantities of food at the right time.

要想身體健康，飲食順序真的很重要！

Second, pay attention to the type of food you eat.

第二，注重飲食的種類。

We eat three meals a day, and I recommend you to divide every meal into four parts.

首先，我們一天吃三頓飯，每一頓推薦大家吃4份。

The four parts are: energy grains, colorful fruits and vegetables, meat protein and non-meat protein.

這4份分別是：能量五穀、繽紛果蔬、肉類蛋白和非肉類蛋白。

Most people today eat refined or white rice and flour every day, but eat little grain.

現代人每天吃精米精面較多，五穀吃得很少。

Refined rice and flour are processed by the body very quickly and release glucose immediately, which leads to a spike of glucose followed by a sharp decline in our blood sugar levels. Coarse grains, on the other hand, are more difficult to digest and therefore are digested much more slowly providing a continuous and steady stream of glucose over a period of time.

而精米精面會快速釋放葡萄糖，這就導致我們身體里的葡萄糖忽高忽低，攝入一些粗糧能讓我們的葡萄糖慢慢地、持續地分解。

Therefore, eating unrefined and coarse grains will supply glucose to us through the afternoon and well into the night.

這樣就使我們在中午或者傍晚沒有進食時，也能有葡萄糖的供應。

A second concept to focus on is how much we eat and how many fruits and vegetables we should eat. The proper balance of fruits and vegetables gives us vitamins and minerals we need to boost energy levels.

其次，我們吃了多少肉，就要吃多少水果和蔬菜。讓維生素和各種微量元素能夠綜合。

At the same time, we have to eat enough proteins. We can get this from milk and beans. Many of us try to eat meat to get additional protein but meat contains a lot of fat, so I recommend that get protein from other sources.

與此同時，我們還要補充蛋白質，通過奶類、豆類來補充。因為肉類含有大量的脂肪，所以補充蛋白質建議不要單純地只使用肉類。

Three meals a day. 4 parts to every meal.

所以，我們每天要吃三頓飯，一頓要吃4份.

My father"s blood sugar was high before. I helped him control his blood sugar by teaching him how to change his diet.

我的父親之前血糖較高，採用了這樣的飲食法，血糖得到了很好的控制。

I have asked traditional Chinese doctors as well as western doctors and they believe this diet:

我也曾經詢問中西醫的意見，他們也認為這是一種相對科學的飲食方法。

Three meals a day, four parts per meal. How much of each part should we have? I will tell you.

我們每天三頓，每頓4份，那這4份究竟是多大的量呢？

A fistful of energy grain;

一拳頭的能量五穀；

A fistful of colorful fruits and vegetables;

一拳頭的繽紛果蔬；

A fistful of non-meat proteins;

一拳的非肉類蛋白；

A palm sized amount of meat;

一巴掌的肉類蛋白；

Let me now talk to you about the 3333 method:

接下來，我再談談如何搭配這3333：

Each meal should include the four parts – grain, fruits and vegetables, non-meat proteins like nuts and beans and a small amount of meat proteins. Think of the 4 digits in 3333 as each of these portions.

每一餐包含4份，分別是能量五穀、果蔬、肉類蛋白、非肉類蛋白，比如堅果、豆類。每餐按照3333飲食法搭配。

Now think that each of these portions can be one of several different kinds of foods cooked in different ways.

我們用紅綠燈的烹飪方式來進行講解：

There three different ways we can think of the foods and how they are cooked… think of them like a traffic light:

三種不同的烹飪方式就如同交通的指示燈：

Red light cooking is high in oil, salt, sugar and calories.

紅燈的烹飪方式是：高油、高鹽、高糖、高熱量，盡量避免食用；

Red means stop – stop eating this.

紅色意味著要慎重食用。

Yellow light is slightly higher oil sugar and salt. Eat cautiously.

黃燈的烹飪方式是：較高的油、糖、鹽，慎重食用；

Green light is fresh, natural and original foods the way they are found in nature without extra ingredients. It is recommended we eat these every day.

綠燈的烹飪方式是：新鮮、天然、原味，建議每天食用。

Minimize the use of fried, stir-fried and other oil-based cooking methods, and I recommend you to use the cooking method of green light foods.

油炸、爆炒等烹飪手法要盡量少用，我要建議大家更多採用綠燈的烹飪手法，例如：蒸煮、涼拌、燉、燙......

Many have protested the green light foods. They say that these foods are not delicious!

那很多人就會抗議說：這樣不好吃！

Indeed, I admit, it may not be as delicious, but in order to stay healthy and live a few more years, it is recommended that you gradually get used to the light, natural unaltered flavor of fresh food.

的確，可能會不太夠味，但是為了身體健康多活幾年，建議大家慢慢習慣清淡、原味、新鮮的食物。

Do you understand the 3333 method?

你了解3333飲食法了嗎？

4 portions and each portion has three possible levels of healthiness: red, yellow and green. The goal is 4 portions with each as green as possible.

每餐分成4份，每份有三種烹調方式：紅、黃、綠。目標在於盡量做到健康烹調。

A healthy diet focuses first on healthy food for the body, followed by good taste for the mouth.

飲食的重點在於給我們身體健康，其次才是滿足口欲的美味。

Of course, if you can do both that would be great, wouldn』t it?

當然如果大家能做到既健康又美味，那就非常非常棒了！

Over the past few years, I have visited Chongqing to teach almost a dozen classes, and each time I was invited to eat their famous hot pot, but every time I silently smiled and sadly refused, because I want to insist on the healthy diet habit of 3333 and maintain the right balance of foods for my body and mind.

這一年多來，我到重慶講了十多次課，每次都有人邀請我吃重慶的麻辣火鍋，而我每次都默默微笑，含淚拒絕，因為我要堅持自己3333的健康飲食習慣，保持健康的身體狀態。

Over these past few years, I have only eaten hot pot once as a guest with my friends. My perspective is that hot pot is delicious, but in order to remain healthy and have more exuberant energy, I still insist on the dietary principle of 3333.

這一年多以來，我只有一次在別人的盛情難卻之下吃了一次火鍋，我的感悟是：火鍋好吃，但為了健康，為了讓自己有更旺盛的精力，還是堅持3333良好的飲食原則吧。

3333 every day, and keep your diet balanced and healthy;

每天3333，做到飲食平衡；

Eat well in the morning, eat fully at noon, and eat little at night;

早上吃好，中午吃飽，晚上吃少；

Maximize green light cooking, and try to use fresh and natural ingredients.

優先選用綠燈的烹飪方式，盡量選用新鮮天然的食材。

Does the 3333 diet structure make sense to you?

3333的飲食結構大家學會了嗎？

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本文內容出自易效能時間管理培訓機構的創始人葉武濱在【喜馬拉雅FM】APP上開設的專輯節目《葉武濱時間管理·易效能?濃縮三年300多場課程精華》（又名《時間管理100講》）第124講。

歡迎大家「訂閱」本專輯，學習時間管理&練習英語聽力，妥妥的高效能學習！